If television was our only reference for food would consume 25 times more sugar and 20 times more fat than our body needs.

Our diets would be full of sugar and fat but not include virtually no fruits or vegetables, according to researchers at the University Armstrong Atlantic in Savannah, Georgia, who discussed what would happen if someone ate 2,000 calories a day of foods that are advertised on television.

If you remember Morgan Spurlock’s experiment with his documentary “Supersize Me ‘, you know what a junk food intake can cause so much.

The research team led by Michael Mink, analyzed the food advertised during 84 hours of prime time television and broadcast for 12 hours on Saturday morning for a month in 2004.

According to this analysis, a daily diet of foods from the television ads include the following:

• 25 times more sugar than recommended
• 20 times the recommended fat
• Less than half of the recommended fruits and vegetables

“The results of this study suggest that foods advertised on television tend to provide an excess of nutrients associated with chronic diseases such as saturated fat, cholesterol and sodium, and offer much less of the nutrients required to protect against diseases, such as fiber, vitamins A, E and D, calcium and potassium, “Mink said in a press release.

The results of this research were published in the Journal of the American Dietetic Association.

Barbara P. Klein, a professor of food science and human nutrition at the University of Illinois, says that once you reach a refrigerator, some fruits and vegetables can lose up to 50% of its vitamin C and other nutrients during a week, depending on the temperature at which it is stored.

That’s why experts recommend that you seek to purchase products from local sources, thus avoiding having been stored and refrigerated for long periods during transit, and thus is more likely to reach our homes still retain all its nutrients.

Another option is to eat frozen food. Although this presentation of vegetables and fruits could subtract a bit of flavor and fresh appearance to food, does slow the loss of vitamins and nutrients, as the products are subjected to freezing as soon as you have harvested.

Tips:

1. Come as soon as the vegetables you buy, because once harvested, vitamins lost relatively quickly.
2. For many fruits and vegetables, is recommended not to store too much and only buy what we will eat in 2 or 3 days.
3. Prioritize the use of seasonal fruit.

Why are whole grains so important?

Whole grains are excellent sources of vitamins and minerals, especially vitamin B, vitamin E, selenium, zinc, copper and magnesium.

The Department of Agriculture of the United States considers the grains as the foundation of good nutrition and offers recommendations on how much you should eat whole grains each family member, depending on your age and activity level.

What products contain whole grains and how I can identify with?

The best sources are whole grain oats, popcorn, crackers or whole wheat bread, brown rice and buckwheat.

When you shop make sure the label says the ingredients list “whole grain” (grain) or “whole wheat (wheat).

How I can add whole grains to my dishes?

Start your day with a food containing whole grains, delicious sandwiches and avocado for breakfast made with whole grain bread. Another way to get used to the family to eat whole grains is known to incorporate a flavor as the sauce  as usual, an integral spaghetti.

Now that you know how easy it is to find and incorporate whole grains into your meals, give him good to your family. Enjoy the taste of food and the benefits of good nutrition.

There are many everyday consumer products that produce less absorption of vitamins to ingest them or eliminating them. Good or bad habits, it is useful to consider these reductions because most people are consuming at least one of these products.

Snuff
Consumption of snuff causes an impoverishment of the body in beta-carotene and vitamin C, and produce other problems and diseases of snuff consumption. Smoking a pack of 20 cigarettes per day doubles the daily requirement of vitamin C. There are several problems caused by the consumption of snuff, and those related to food, nutrition and oral health are explained in our health section.

Alcohol
This results in lack of B group vitamins and vitamin C. Alcohol has several effects on food, some positive and some negative, it is important to know.

Coffee and Tea
The high consumption of coffee and / or tea nutritional limits the absorption of vitamins A, folic acid (known as B9) and B12. It also limits the absorption of iron.
Excessive coffee consumption can affect calcium absorption or speeding their elimination.

Medicines
Contraceptives: With vitamins C, folic acid, B6 and B12
Antiepileptic: With vitamins D, K, folic acid and B12
Antibiotics: With vitamin B3 (or PP), B6, folic acid and B12
Antacids: In bile salts and vitamin B12
Laxatives: They impede the absorption of vitamins D and E, and interfere with the synthesis of B12

Vitamins are fragile and difficult items to keep, so care must be taken with vitamins in cooking and conservation.

Small meals are ways to maintain an adequate level of energy and also prevent much eat main meals so we help control weight. Therefore we must be careful when choosing snacks, which are ideal fruits, vegetables, cereals, breads and dairy products because they provide us with vitamins and nutrients our body needs.

Here is a list of snacks with less than 101 calories:

* A boiled egg and a small carrot = 100 calories: The eggs and carrots prevent eye diseases due to its content of lutein and vitamin A.
* A pear and a slice of ricotta or cottage cheese = 100 calories: The pear is a very healthy fruit because it eliminates stress and improves memory. The cheese has a high level of probiotics that help to have a beautiful skin and hair.
* A slice of bread (preferably rye) and cottage cheese = 100 calories two figs: Figs are a good source of potassium, fiber and calcium. Help control blood pressure, treat constipation and other digestive disorders, and could be a great support in weight management.
* 100 ml of low fat yogurt 1 / 2 cup whole grain cereal and 1 / cup pomegranate seeds = 100 calories: The pomegranate is an excellent source of vitamin A, C, E and folic acid, among its many benefits are: improved heart health, circulation and is believed to help prevent cancer. For their part, whole grains are low in calories and fat and very rich in nutrients and fiber that promote digestion.
* 1 serving of 28 grams of oatmeal = 100 calories: Oatmeal is a good source of soluble and insoluble fibers. A daily serving of oats can improve blood flow and blood pressure control. Eat oatmeal has many health benefits, such as lowering cholesterol, reducing the risk of diabetes, maintain energy levels and helps you to diet.
* 2 tablespoons pumpkin seeds = 95 calories: Pumpkin seeds are one of the most nutritious seeds. They are a natural source of carbohydrates, amino acids and unsaturated fatty acids. They contain vitamin C, D, E and K and most B vitamins and are rich in calcium, niacin, phosphorus and potassium. Pumpkin seeds are known to have many health benefits such as protection of the prostate, treatment for depression, osteoporosis prevention and treatment of parasites.
* 1 apple with ½ tablespoon peanut butter = 95 calories. Apples have many health benefits such as: reducing the risk of cancer, prevent heart disease, asthma control, and a daily consumption can lead to a reduction in insulin requirements.
* 1 piece of ginger bread = 95 calories. It is very difficult to find a healthy dessert. You must choose desserts that are low in calories and fat and high in fiber and vitamins. The gingerbread is a good choice for a sweet snack.
* 1 small banana = 90 calories. The banana is mainly composed of fibers and sugars (glucose, fructose and sucrose), which is why they are a great source of instant energy. They also contain potassium, iron and vitamin B6. Bananas help reduce depression, anemia, constipation, prevent high blood pressure, improve nerve function and maintain healthy bones.
* 1 cup tomato juice = 70 calories. Tomatoes contain lycopene, an antioxidant vital to fight against cancer cell formation. Tomato consumption may reduce cholesterol and blood sugar.
* 2-3 slices of melon or watermelon slice = 60 calories. Watermelon is rich in lycopene (natural pigment that gives the red color), antioxidants and essential B vitamins for energy, while the melon is an excellent source of vitamin A (as it contains beta-carotene), vitamin C, potassium and fibers.
* 1 apple = 52 calories. “An apple a day keeps the doctor away.” Well, seeing the health benefits of apples this saying is absolutely true. Apples have no fat or cholesterol, and are the richest source of pectin (natural fiber) among all fruits, fiber reduces the chances of colon cancer, high blood pressure and acts as an antioxidant against bad cholesterol.
* 50 g of strawberries and 50 g of fresh cheese = 42 calories. Strawberries contain a wide range of nutrients, phytonutrients and antioxidants. Aside from Vitamin C, strawberries are a source of vitamin K and manganese, folate, potassium, riboflavin, vitamin B5 and B6, copper, magnesium and Omega 3 fatty acids.

• Granada: A fruit full of antioxidants and lowers blood pressure. You can add juice or eaten their seeds in salads or desserts.

• Dried plums: Also very rich in antioxidants. Excellent for dessert, to recharge energy, or to accompany desserts or cereal.

• Pipes, or pumpkin seeds: They have large amounts of Magnesium, which reduces the risk of early death and contributes to the smooth muscle function. They can be eaten like sunflower seeds or include in a homemade granola.

• Canned Sardines: Dr. Bowden calls it “healthy eating canned” because it contains omega 3, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. They can be eaten straight from the can, with bread, in salads or cakes.

• Turmeric: One of the spices that make up the curry, has anti-inflammatory and protects against cancer. It is used to flavor various dishes or meals.

• Canned Pumpkin: Plant fiber and rich in carotenoids, has few calories and is ideal for eating with cinnamon or nutmeg.

The products listed by the doctor are also easily available and cheap. For diversifying our diet and health nurture.

Which of all these are missing in your daily diet?

The nutritionist and author of “The 150 healthiest foods in the world” produced a short list of those who are easily obtained, but often do not include in our diet.

Eating a varied diet is essential for healthy living, and while this is a tiny portion of the long list of healthy foods from Jonny Bowden, their inclusion may contribute to a more healthy and balanced diet.

The list includes:

* Beets: Their pigments are antioxidants and protect against cancer, is an excellent source of folic acid and is very tasty salad. Its nutrients are better preserved if it is not consumed cooked, so a good alternative can be grated and raw intake.

• Cabbage: It has sulfur compounds which assist in the fight against cancer. It can be eaten with sauce, in salads, sandwiches, sandwiches or other preparations.

• Chard: Its high content of carotenoids protect eye health. It can be prepared fried, in salads, baked snacks, cakes or potatoes.

• Cinnamon: Helps control blood sugar and blood cholesterol. It may be added in coffee sprinkled on desserts or puddings.

First, we must say that in a weight loss plan, no foods are better or more important than another, so everyone should be included if we want to lose weight safely, without risk of shortages and building patterns that endure over time.

In the case of proteins, it is important to realize that protein foods are not only the meat, dairy and eggs, but that other sources of plant proteins also play an important role in the diet, such as dried fruits, legumes or cereals.

Proteins are the most nutrient satiety cause, since they are the primary macronutrient that is digested in the stomach because it is this body which has the enzymes for degradation. For this reason, keep your digestive system busy and sent signals to the brain are responsible for calming the appetite.

Furthermore, there is still little confirmed theory, which posits that the rise in blood amino acids, a product of protein metabolism, the feeling of hunger.

On the other hand, effective saciógena is higher in protein compared to carbohydrates or fats, which means that the feeling of satiety or lack of appetite lasts longer after eating a meal rich in protein.

All these factors would indicate that the proteins contribute to weight loss, but are not magic nor thinning alone. In addition, consider the quality of protein ingested and the source of the same, since the consumption of meat in abundance can lead to excess fat coupled with blood lipid disorders.

Even abuse proteins can damage kidney function, so it is important that the proteins are present in moderate amounts on a weight loss plan, because this way we obtain its benefits, preserve muscle mass, and we will damage other aspects the body.

In conclusion, protein help you lose weight and their inclusion in the diet is necessary to maintain all body functions in order, so as to calm the appetite more effectively. Of course, we must not forget that it is useless if they consume protein foods are not accompanied by other foods, adequate calories and physical activity, factors necessary for healthy weight loss.

As with everything, breakfast daily is a habit that we acquire first to continue over time and thus enjoy the benefits of making a good food and started the day well, therefore, to acquire the habit of breakfast, we give you the following tips.

• Memo: lest we forget that we must eat something as soon as we got up, it is appropriate to use a practical reminder such as the cups on the breakfast table, which will leave the night before to fill them in milk or tea to wake up.

• More time: just get up 15 minutes early enough for breakfast before the day of activities, since as we have said many times, we eat a simple bowl of cereal with milk and fruit, fast, easy to prepare and with plenty of nutrients for the day.

• Family Question: To promote the adoption of the habit, it is good to share breakfast with the family and may be useful to plan the other inhabitants of the home’s breakfast every day or, rotate it among members of the family to elaborate . Thus, only one person should get up every day a few minutes before to put together a good breakfast then shared with the rest of the home.

• Extra help: small grants that we can anticipate the night before breakfast promote the development and thus achieve the same. So we prepared to leave the cups on the table, we may charge a thermos of hot water or making coffee the night before, we can list slices of bread for toasting, and buy food in advance so that no one missing ingredient good breakfast when we are about to do.

Without doubt, the breakfast is the main meal of the day, but despite acknowledging its importance, its realization is a matter of daily habit that many still costs to acquire, thus, these tips can help make breakfast and to perform enjoy its benefits so that we can never leave home without eating breakfast or need in the early hours of the day to be really fit to face the day.

Natural Juices:
Fresh fruit juices are an excellent source of vitamins, minerals and antioxidants. It is also a good way to consume nutrients own fruit, but is not appropriate all day drinking juice in place of natural fruit, as we are losing many of the nutrients remaining in the pulp and more importantly, they have fiber.

Furthermore, the whole fruit has a lower glycemic index than their juice, absorbed more slowly and have less impact on blood glucose.

Cheese:
Cheese is not only the coagulated whey, and according to the period of rest is reached more or less hard product.

The cheeses are a healthy food to be a source of calcium and protein quality are the ideal food to enrich the diet of those who eat no meat, but we must not forget that hard cheeses are high in fat and that weight is increased by having lower water content, so we can be in short supply including up to 50 grams of fat.

Therefore, we should not stop eating cheese in our diet, but portion control, because if it is a healthy food, you can not eat a kilo of cheese a day. On the other hand, my advice is to opt for those cooler or higher water content, such as ricotta, cheese spreads, Tybo, path or other similar varieties of cheese.

Well, so here I give you 3 meals that are healthy but should be used sparingly to achieve a varied diet full, but balanced which delivers all the nutrients they need in adequate amounts.

We must not confuse healthy food that does not contribute calories, which can be consumed in unlimited quantities or eat much more healthier it will be.