A GUIDE TO HEALTHY SNACKING

Watch your saturated fat intake.
Consumption of saturated fats should be lowered, if not avoided, since they are associated with raising cholesterol levels. Saturated fats are usually encountered in fried foods and in animal meats. On a side note concerning animal meats: lean meats, such as chicken, fish, and turkey are less in saturated fat than red meat.

Watch what you put on the food that you cook.
Partially hydrogenated vegetable oils, such as those used in many margarines and shortenings, contain a particular form of fat known as trans-fatty acids. These should also be avoided, since they raise cholesterol levels. They are usually found in fried foods and processed foods, such as cookies, chips, and candies.

A word about dips and toppings...
If you need to use salad dressing, sauces, or dips, try a low fat alternative. Also, use them on the side instead of placing them directly onto your food--you will use a lot less this way.

Try low fat varieties of your favorite dairy products.
Selecting low fat dairy products will also help to lower fat consumption instead of their “full strength” counterparts.
An example of this would be to substitute low fat yogurt or nonfat milk instead of regular milk or yogurt.

Carbohydrates are an important and quick energy source.
Since these are converted to sugar in the body, consumption of too many carbohydrates can cause weight gain and elevated glucose levels in diabetics. Additionally, previous research has indicated that consuming too many carbohydrates can lower HDL (good cholesterol) levels. Whole grain products, such as wheat bread and oats, are low in flour and high in fiber, minerals and vitamins. With the gaining popularity of the Atkins diet, many food manufacturers have low carbohydrate versions of breads and other grains. Low fat, unsalted pretzels and unbuttered, unsalted popcorn are also good alternatives.

Nuts and seeds (preferably unsalted) are good and filling snack foods.
They contain large amounts of unsaturated fats, which tend to lower total cholesterol levels. Nuts (especially walnuts) contain omega 3-fatty acids, which have been linked to lowering total and LDL (low density lipoprotein—the “bad” cholesterol) cholesterol levels while raising HDL (high density lipoprotein—the “good” cholesterol) cholesterol levels. Seeds, including pumpkin and sunflower seeds, contain high amounts of Vitamin E, B vitamins, and minerals.

After looking at this article, you may be thinking, “Great, so my other option is to just chew on cardboard, right?” Wrong! There are many alternatives out there for you to try, and food manufacturers are making these alternatives more abundant. If you have an absolute, not-so-healthy favorite snack that you like, you can still eat it, but only in moderation. If you are a die-hard junk food junkie, these alternatives can take some getting used to. Therefore, begin your journey to healthy eating gradually and with moderation. Your heart and the rest of your body will thank you!

(source: Jennifer Moll, M.S.)

WHO DIET RECOMMENDED

Unhealthy diets and physical inactivity are major risk factors for chronic diseases.

For diet, recommendations for populations and individuals should include the following:

• achieve energy balance and a healthy weight
• limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats and towards the elimination of trans-fatty acids
• increase consumption of fruits and vegetables, and legumes, whole grains and nuts
• limit the intake of free sugars

• limit salt (sodium) consumption from all sources and ensure that salt is iodized.

(source: WHO )

I LOST 8KGS IN 7 WEEKS....

I was have an aerobicmixed class twice a week. It’s about one and half hours. But I felt so lazy when my lil girl got in elementary school. So I never came in to join the class again. And 1 year after, I realized that my body has lost its shape, especialy my abs, it was look like a 6 mounth pregnancy…o my God..My friends called me “Faty”. I was desperated…you know how hard to back to my normal weight..even 1 kg lost. Untill one of my friend told me to start diet like she always do. It’s so simple but still healthy.

2 mounth ago I started my diet, and I lost 2kg in first week…Thanks God.

After that I lost 1,5kg in second week, 1kg in third week, and 0,5kg in everyweek after.

Without feeling hungry or pain, cheap, and health.

Now my shape is back, I’m 48kg. After 8 kg added in 1 year without any exercise. NoW I want to share with all about how simply my diet was, actually I am still doing it till now, to keep my shape.

Let’s try..

Breakfast : 2 sliced wheat bread plain nothing added or spread

1 glass fruit juice ( I prefer carrot, apple, lemon and 1 tbsp honey

Snacking (10 am): 1 glass fruit juice (evrything you like)

Lunch : a half hour before lunch try to eat an apple, it makes our stomach feelfull

4 tbsp rice with meat or fish or egg , a cup vegetable fried without oil

Snacking: ( 4 pm) 1 glass fruit juice

Dinner : vegetable and fruit, it can be a cup of salad with yoghurt dressing.

or fresh or steamed veg, juice or everykind you like.

Important notice:

# If you feel hungry between, never take snack with many fat like potato chip or something like that. Always remember to feel your stomach with vegetable or fruit. They healthy n good for your body, contain many vitamins, rich of calories and minerals but have no fat or any cholesterol. Help your ingestion.

#You can change Wheatbread or rice with whitebread, Oatmeal or Cereal, or milkshake.

#You can choose many fruit for juice, mix 2 or more or just 1 kind of fruit. Always use non chalories sweetener or honey.

#Pick your own way to prepare your food, but never use too many oil. Use olive oil or non cholesterol oil, or vegetable oil.

# Don’t push yourself too hard, if you feel loss yourstrength, eat some food with rich calories like a pc of Chocolate or palmsugar. Banana, apple or strawberry. Biscuit or cookie.

# Don’t forget to drink many waters. We need 8 glasses of water a day.

#Drink non fat milk, to keep your bone strong without getting fat.

#Use only fresh vegetable n fruit, to avoid stomachache.

Enough calories, enough fibres, enough vitamins and enough minerals make good digestion.

Good digestion make all parts of your body work properly. If they work properly, they formed strong immunity to a disease.

Always positive thinking and never forget to thank to God for everything you have got. Without God we are nothing.

Good luck and success..