Healthy Food

By Henry Foolcap

Eating healthy starts before you sit down at the dinner table. It even starts before your cook your meal. The very first, and perhaps the most important stage of healthy eating is when you are at the grocery store or market, trying to decide which ingredients to buy for your weekly menu.

When shopping for food, it's important to keep healthy thoughts in your mind. Remember that fresh fruits, vegetables and meats are always the best choice as compared to canned and preserved varieties. In the supermarket, you can find these healthier ingredients along the sides of the store, while the center aisles are usually reserved for the canned goods.

Each type of food comes in good and bad varieties in terms of nutritional content, and it is up to you as the consumer to determine which of these products are most nutritious.

For example, cartons of full cream milk and skim milk are lined up side by side on the shelves, and the decision as to which kind to buy relies solely on you. Of course, the answer here is obvious but for other products, you will need to closely examine the nutritional information printed on the label in order to determine which product is the better choice.

The government requires all food manufacturers to print this nutritional information at the back or sides of the food package. This information includes calorie counts, serving size, and amounts of vitamins and minerals contained in the food product. The data is very simple to read, which makes it very easy for the average consumer to compare different products.

You do have to keep in mind that the fat, sodium, calorie and cholesterol contents listed are for one serving only, which is usually just a fraction of the contents of the whole package. Never mistake those values to be reflective of the entire carton. If you expect to eat more than the recommended serving size, make the necessary computations in order to determine just how much of these not-so-healthy ingredients you will be putting into your body.

One rule of thumb for smart and healthy shopping is that foods that undergo less processing have more nutrients. If you are buying fruit juices, always choose the 100% fresh variety instead of the juice concentrates or blends. No matter how fortified with vitamins these juices may claim to be, they will still have less vitamins and minerals than the all-natural products.

Fresh meats from your local butcher are also much better than the frozen ones in the grocery store, which usually have a lot of preservatives that lessen its nutritional value.

When buying milk for adults, make sure to choose the fat-free or low-fat products, from which the unnecessary fats and calories have already been eliminated. However, whole milk is still the best choice for growing children because those fats and calories that are so hated by grownups are actually necessary for the children's growing bodies.

When it comes to soups, the homemade variety is still the best option, but in case you do need to buy the ones in a can, select those that have the lowest sodium and fat content. You can also bring it up a notch and buy those that are high in protein as well, such as lentil or black bean soup.

Most regional cuisine is very nutritious for the body because they make use of all-natural ingredients. If you want to recreate these ethnic dishes right in your own home, make sure you follow the original recipes as much as possible by using 100% natural ingredients in your preparation.

Many people have the false notion that natural or healthy dishes have a bland taste and are quite unappetizing. However, this is not always the case. In fact, you can use a wide variety of herbs and natural flavorings to spice up your meals while also adding to the nutritional value of the dish.

You can buy these herbal seasonings in the grocery store, but make sure you keep to the ones that are low in sodium. The best way to ensure that your herbs are natural is to start your own little herbal garden. Not only will this guarantee the freshness of your seasonings, but it can save you a few dollars as well.

By Michael S Allen

Fitness professionals like me are frequently confounded by the internal contention people have regarding weight loss. People usually want to lose weight, but then they don't change the way they eat. For some reason people have trouble accepting that junk food is inconsistent with weight loss!

You have to get natural, unprocessed food if you're ever going to get anywhere with your weight. Come on! People say they want to lose weight, and then their kitchen is littered with all kinds of sugary, processed cereals, desserts, candy, potato chips, soft drinks and unhealthy juices. If people really wanted to lose weight, why is it that they don't want to bad enough to change their eating habits?

Most of the time people explain their refusal to give up unhealthy food because they want to have enjoyment in life. This is an oxymoron because the food they eat is actually creating death in them! In the end, eating bad food doesn't help you enjoy anything about life.

If you'd change your eating habits, you would find that you enjoy life more because you'll have more energy, have a better sense of wellbeing, and lose weight. You'll develop more self confidence and have a better life.

Sometimes people associate healthy food with tasteless, uninteresting food, but when you make an effort to change your diet you will discover that you will enjoy the natural tastes that you have been missing in all that sweetened and salted junk food.

A good example is how that if you'd switch from sweet tea to natural unsweetened tea; you'll be shocked if you ever try your old favorite again. You'll wonder how you ever drank that stuff. What happens is that you learn that you just don't need all that unhealthy food after all.

Another good example is coffee. You might think that you can't drink coffee without adding in sweeteners and flavorings, but if you gradually decrease what you use, you'll eventually discover that you can enjoy the natural flavor of black coffee after all.

The list of examples could go on forever. Once you change your frame of reference, you will enjoy food in the form closer to what was intended for you to eat in the first place! You no longer have to be enslaved to the processed food industry.

In order to lose weight, you have to be open minded, realizing that adjusting to new foods can take some time, but is essential to every aspect of your health. As you transition to a healthier diet, here are a few examples of healthy replacements for junk food:

Unhealthy: Chocolate candy, donuts, or cake.

Healthy: A serving of extra-dark chocolate (with over 70% cocoa content). This has less sugar and more fiber than your everyday chocolate.

Unhealthy: Deep fried and breaded chicken with French fries with tons of trans fat.

Healthy: Grilled chicken with veggies and peanut sauce for dipping.

Unhealthy: Cheap burger on white bun from a fast food joint.

Healthier: A burger made from grass fed, naturally raised beef (good levels of omega-3 fats and CLA) and organically sourced cheese on whole grain bread.

See? You can still get great tasting food even though it's healthier for you! Now you can really live a better, healthier life! Keep on making the transition to real food and you'll never want to go back to your old unhealthy eating habits. Good luck!

By Bob Pardue

Are you finding yourself in need of dropping a few pounds, doing something to pick up a little more energy? If you are a person who tends to eat a lot of fast foods from restaurants, or you eat a lot of prepared foods while you are at home, chances are this is the cause for your fatigue and those extra pounds. There are ways to help both of those issues without going on a horrible diet that makes you feel like you are killing yourself. You do not need to work out at a gym till you cannot move.

All you have to do is make healthy fast food choices and watch portion control and you will be fine. The USDA has put out a Food Pyramid. The latest one was in 2005, but an updated one is due out next year so watch out for it.

The food pyramid tells you that there are five major food groups, and it tells you how many servings you should have from each food group each day. If you find yourself eating these recommended foods and snacks, the health benefits will be amazing.

Fruits and vegetables are two of the food groups. Between the two groups, you should consume 11 items each day. You are probably saying wow, I can never eat that much fruit or vegetables. But if you start being creative, it will be very easy to consume.

When you go to the grocery store, start looking through the fresh produce and see all of the different things that you've not tried before. Have you eaten a mango? a fresh pineapple? a kiwi? a pomegranate?

There are all kinds of healthy fruits that you could make into a fruit salad. You could add fruit to yogurt and have your fruit and milk serving.

The other food groups are grains, milk, meat and beans. As you eat your grains, which includes rice, breads, etc, try to use the dark colors as they are healthier for you.

In the meat group, try to use lean meats and stay away from prepared meats like lunch meats, etc. You can substitute peanut butter, or legumes in your sandwich. This is only the beginning of healthy fast food choices. Please consult with your doctor or nutritionist, and do all you can to stay healthy. The choice of what you eat is yours.

By Paul Federer

Whether you are socializing with friends or entertaining a client for business, you'll find yourself more often than not eating out at a restaurant of some sort. According to Heathline.com, "People dine out more frequently. Sixteen percent of all meals and snacks were eaten out in 1977-78; that rose to 27 percent in 1995."

For all of us who are looking to invest in our personal health this is alarming! You're telling me that more than a quarter of our meals will be eaten out? For traveling business people and extroverted socialites the amount of meals on the road is incrementally higher.

The Keystone forum proclaimed in May of 2006, "Frequently eating foods prepared away from home is associated with obesity, higher body fat and a higher BMI." Now that we know that "32 percent" of an average person's daily calories will be from a meal away from home, lets see how a wise road warrior should navigate the restaurant menu...

When you first look at the menu, AVOID THESE 3 THINGS AT ALL COSTS!

deep fried foods (anything battered that got a scorching bath of trans fats)
refined starchy foods
any sodas, juices, or other sugary foods (except whole fruits, which are great)

Think about how many times you eat out a week. These food sources do the worst damage in our food supply - trans fats, refined vegetable oils, refined starchy carbohydrates, and processed sugars.

Do not eat that heap of french fries that looks so delicious steaming on your plate! The mounds of pasta and rice that the restaurant "blesses" you with? A big no no. All of our bodies crave these carbohydrates at some time or another. The secret is after a high intensity resistance training workout, your body can handle a higher amount of carbs than normal to help replenish the muscle glycogen depletion you had during the intense workout.

Just kindly ask your server for the side salad with dressing on the side, and/or a plate of steamed vegetables to substitute and you have made one huge step toward eating like a wise road warrior should. Most restaurants will allow this healthy option for you if they offer burgers and fries.

For the competent road warrior (all of us) you should eliminate sodas and fries from your diet all together. You are what you eat, and your body is not mocked! I learned about the importance of a disciplined diet from nutritionist and trainer Mike Geary. His philosophy which is geared toward increasing your metabolic rate, has transformed me into the lean, mean road warrior you see today.

So instead of
Burger or sandwich or burger
chips or fries
soda or other sweetened drink (and no, diet sodas are NOT healthy!)

Try this:
Burger or Sandwich
Salad or veggies
unsweetened iced tea or water (diet drinks are poison by the way)

What will these changes do for you? You'll avoid 400 - 900 calories for each meal that you choose to invest in your health and body! Imagine how many calories over a week, month, and year you would be saving just from this one subtle change! The next time you eat out, you will be equipped with the knowledge of a wise road warrior. Why are you putting your health on the back-burner? Enjoy life with the body you deserve.

By Richelle A Rily

Many people, even body builders, have often overlooked the fact that any attempt to build the body and get your body all bulked up without the support of required diet will not suffice. Training must be leveraged on proper nutrition otherwise your thrust at building your body into a bulk muscle pack will remain a pipe dream. Training and nutrition is the only successful combination otherwise your effort will yield nothing and you will get your self frustrated. Following a body building diet does not necessarily mean that you have to starve yourself. Many people have always mistaken dieting with the warped notion of foregoing food in order to lose unwanted body fat. All you need is to be guided on how to select and make good use of healthy food.

One of the chief principles of a body building diet is eating many frequent meals in the course of the day. As a body builder you have to abandon that traditional routine of guzzling down three meals a day. There are two basis reasons for this. The first one if that when you eat frequently you boost your metabolic processes and this results in the burning of a lot of fat as well as muscle gain. The second reason why you have to abandon the three meals a day routine is that the spacing of the meals in the breakfast, lunch and supper only framework results in overeating which in turn results in fat accumulation. This is the last condition you would want to find yourself in as a body builder.

What you need to understand about the dears of spaced eating intervals is that your body naturally turns on the catabolic state after three hours of no food. This state is bad news for you as it entails the loss of muscle and gaining of fat. This results from the fact the body will be sensing, falsely so that you are starving and starts implementing self-sustaining measures which in fact are retrogressive to your to your objectives. The working solution in the frequent feeding schedule is to have about 6 meals a day instead of three and make sure that your meals are spaced at 2 and a half hour intervals.

Upon the matter of nutrition the other important factor to consider is the matter of ensuring that your body building diet is balanced a balanced diet especially for a body builder means that you have carbs in your diet as well as proteins and healthy fats. If your diet is not balanced you body will be forced into a condition of storing carbs into fat and this is the condition that you do want to find your self in as a body builder. The other critical principle in body building dieting is to ensure that your calories are cycled. This simply entails that you have to follow routine of two days of lower calories followed by a five days of higher calories, this will help you increase your muscle gain while the five days of lower caloric intake in two days will the ideal routine in cases where fat has to be to be lost.

By Chinyere Okwuduche

Having the diabetics in our family can give us lots of stress when trying to cook a healthy food for them, and the diabetics need to eat healthy food in order not to increase the sugar level in the urine.Its not good to leave home hungry when you are diabetic, as this will increase your chance of eating foods that are not healthy for you. Try cooking your own food or eat food cooked by a family member to reduce the risk of you eating the wrongly cooked food.

These are the 10 cooking healthy tips:

Overcooking: When cooking for the diabetic, make sure you do not over cook the food. When the food is over cooked it looses most of its nutritional value.

Roasting: Make sure to roast their food, it helps in promoting the reduction of the sugar content in the urine. Plantain can be roasted either with your grill or your local roaster, the local roaster is preferable as its close to be natural.

Starchy food: Do not!! I mean never you try cooking some starchy food for the diabetic as this is one source of food that the sugar content is very high. Always cook food that are low or have no sugar content in it. Like plantain, beans, eggs etc.

Steaming: Steaming is another way of cooking healthy for the diabetics, especially when cooking vegetables, try as much as possible to steam your vegetable so that it will still retain its value. You can allow to steam for about 3 minutes.

Deep frying: The diabetic food do not need too much of frying, so when cooking for the diabetics, do not deep fry the food. You can just stir fry it for about 3 minutes so that it do not fry deeply.

Salt: Salty foods are not good for the diabetics, you can try to avoid adding salt to taste, just a little salt will do. You can make it up by adding other spices to taste like, dried crayfish, garlic, onions, etc. But do not add so much salt.

Stocks: Most of the stocks in the market, groceries and supermarkets today contains starch, and as I have stated earlier, starchy foods are not good for the diabetic. Most of these stocks; like fish stock, chicken stock, beef stocks and the rest of them contains lots of starch.

Oil: Oil is not too good for the diabetics, especially the palm oil, groundnut oil, corn oil. If you must use oil for cooking, then use Vegetable oil only. As this will minimize the risk of developing heart problem.

Meat: Red meat in general is not too good for the diabetics, try using lean meat, white meat; like chicken. But don ot fry or over cook them. Meats can also be dried with little salt for preservatives. Its good to always have something handy to eat which is either prepared by you or from a very good source.

Low fat: The diabetics do not need the so called 'hidden fat' or fats that are invisible. Its best when cooking for the diabetic that you reduce fat diary foods among the items. Its best when we use unrefined dietary fat like avocado, seeds, fish, soy, olives etc. Many canned foods in the grocery stores are refined so always stick to your unrefined foods.

Cooking healthy food for the diabetic does not require much, just watch what you cook, when you eat and how you eat them.Its Important too that you avoid sodas, both the sweetened ones as most of these sodas contains lots of sugar.And you will be grateful you did.

By Hao Luo

For people who have been watching their diet, healthy eating is not just picking the right kind of food but also cooking them in the right way. Yes, we tend to stay away from fast food and instead cooking at home by ourselves, therefore, in doing this, take time to read the following paragraph can help you get the most of your healthy food choice, especially for those who are counting all those calories to keep fit.

Add more fruits, vegetables, and whole grains in your recipes. Go for organic fruits and vegetables as much as possible, they are not just free from poisonous pesticide but also contain more antioxidants than the non-organically grown ones. Replace or get rid of those high-calories, high-fat ingredients, it is one of the healthy cooking tips you can never go wrong if you want to have healthy diet. In some recipes, you can actually choose to omit the optional ingredients that contribute to the higher calorie content of the food.

Choose cooking oil. Chinese cooks usually use peanut oil, which has a high smoke point and a pleasant nutty flavor, for both stir-frying and deep-frying. For a healthier version, try to use Canola oil and olive oil, which are high in healthy monounsaturated fat and low in unhealthy saturated fat, it is believed that monounsaturated fats help lower the bad cholesterol that can lead to heart disease or stroke. Asian sesame oil is unsuitable as stir-fry oil because of its strong flavor and unstableness when heated, and it is used primarily as a seasoning that is added to stir-fry at the end of cooking.

Choose a healthy method for preparation. Appropriate cooking method always helps to preserve nutrients of the food. Grilling, broiling, steaming, and braising are good ways to do this.

Lower the salt in your food. Instead of relying on salt for extra flavor, increase the amount of herbs and spices in the dish. Spices such as curry powder, five-spice powder, and chili powder are salt-free while have loads of flavor. And if you are using canned vegetables that contain salt, remember to rinse them thoroughly under cold running water to remove some of the sodium before cooking.

Choose right kind of food and start with these practical and healthy cooking tips, you can absolutely make a big difference in your diet and your health.

By Terry Johnston

Why is an anti inflammation diet so important? Chronic inflammation is the root cause of all major disease. Eliminate the inflammation and you eliminate the disease. Diseases like:

Heart Disease Type 2 Diabetes Cancer Arthritis

All of these stem from chronic inflammation within the human body as reported in the article 'The Fires Within' -- the Feb 2004 issue of Time magazine.

Inflammation is an ancient protective defense mechanism built into our bodies to fend off potentially harmful microbes and parasites. Aging can cause this defense system to misfire and bring on the disease mentioned above. The obvious fact is -- if eliminate the chronic inflammation you eliminate the chance of any of these diseases taking hold in your body.

There is a way to measure this type of inflammation?

Yes -- there are three tests -- well known and proven tests -- that reveal how much inflammation is in your body:

C-reactive protein (CRP) High-sensitivity C-reactive protein (hs-CRP) Erythrocyte sedimentation rate (ESR)

CRP is used when bowel disease, arthritis, etc is suspected. hs-CRP tests are for heart disease and ESR testing produces similar results using a different method which takes a little longer.

This inflammation is reduced by certain medicines, nutrients and foods. One of best known is aspirin. That little 81 milligram tablet does a world of good.

But to answer the Big question "Are there foods that can create an anti inflammation diet?"

Yes! Foods rich in Omega-3 DHA Fatty Acids are wonderful at reducing inflammation. Omega 3 is proven to inhibit the causes of inflammation in the human body.

Oily, cold-water fish, such as wild salmon, hake, halibut, cod, mackerel, herring, sardines and other seafood, such as scallops and oysters are great sources of Omega 3 DHA. 4 to 5 servings per week is the recommended amount.

Other terrific sources of Omega 3 DHA are: walnuts cashew oil flaxseed oil beans olive oil winter squash tofu

Along with anti inflammatory Omega 3 DHA these foods are also excellent choices for increased antioxidants: citrus fruits kale broccoli spinach blueberries cranberries raspberries plums sweet potatoes

Eat these fruits and vegetables on a regular basis and you are going to have a positive impact on inflammatory symptoms.

Teas have an anti-inflammatory effect as well as being a good source of antioxidants - herbal, black, or green. It's your choice.

Incorporating all of these foods into your daily meals will create an anti inflammatory diet. Sometimes - though - this can be difficult if not near impossible to do.

That's where omega 3 DHA fish oil capsules come in -- very handy, very inexpensive, (in fact taking fish oil capsules daily is less costly than eating fish) and they are very simple to take.

Fish oil capsules are a great way of getting the nutrients you need without the worry of being exposed to toxins from eating fish. Omega 3 fish oil capsules are a proven, safe and effective way to guarantee an anti inflammatory diet and the correct amount of omega 3 DHA every day! Guaranteed!

By Melanie Munn

you tired of the same old meals you eat everyday? Sick of the unwanted fat, empty calories and high-sodium content of fast foods? Don't you wish there was a better way to eat to make you healthy and happy? The world may not be perfect but that doesn't mean you have to settle for imperfect meals.

The secret lies in healthy eating habits. Once cultivated, these habits will ensure that you get the nutrition you need without the extra fat, sodium and calories. To start eating right, here are some practical pointers to follow:

Go for variety. Bored by your diet? Eat a variety of foods every day. That way, eating becomes a pleasurable experience and not simply a mechanical process to fill your stomach. When planning meals, include foods from the different food groups. Your plate should have healthy servings of fruits, vegetables, grains, low-fat dairy products, lean protein foods, nuts and seeds.

Think smart. Go for meals that are easy to prepare and readily available. This will make food shopping and preparation a breeze and light on your pocket. In truth, no one will stop you from eating that exotic dish you like. But if you have to travel far to make it, you'll be wasting a lot of time and money. Foods that are in season are cheaper and better.

A good rule of thumb to remember is a healthy menu requires healthy ingredients. When visiting your local grocer spend more time in the produce section rather than the snack food aisle. Purchase fruits and vegetables which are ripe or close to being ripe. This ensures freshness and nutritional benefit. Also pick whole grain rather than processed and bleached products. Dairy should always lean toward low or no-fat. Try not to get drawn in to the candy, soda or junk food aisles.

Cook with less fat, sugar and salt. Reducing the amount of fat, sugar and sodium you use won't make your meals taste bad. There are plenty of healthy substitutes that can add flavor to dishes without affecting the way they taste. For baked goods, for instance, cut the need for butter or oil in half and replace these with unsweetened applesauce or prune puree. Use less sugar by adding spices or flavorings to bring out the sweetness of foods. Salt can also be eliminated from most foods, soups and salads.

"Healthy substitutions not only reduce the amount of fat, calories and sodium in your recipes, but also can boost the nutritional content. For example, use whole-wheat pasta in place of enriched pasta. You'll triple the fiber and reduce the number of calories. Prepare a dessert with fat-free milk instead of whole milk to save 63 calories and almost 8 grams of fat per cup," suggests the Mayo Clinic.

By Melanie Munn

Are you tired of the same old meals you eat everyday? Sick of the unwanted fat, empty calories and high-sodium content of fast foods? Don't you wish there was a better way to eat to make you healthy and happy? The world may not be perfect but that doesn't mean you have to settle for imperfect meals.

The secret lies in healthy eating habits. Once cultivated, these habits will ensure that you get the nutrition you need without the extra fat, sodium and calories. To start eating right, here are some practical pointers to follow:

Go for variety. Bored by your diet? Eat a variety of foods every day. That way, eating becomes a pleasurable experience and not simply a mechanical process to fill your stomach. When planning meals, include foods from the different food groups. Your plate should have healthy servings of fruits, vegetables, grains, low-fat dairy products, lean protein foods, nuts and seeds.

Think smart. Go for meals that are easy to prepare and readily available. This will make food shopping and preparation a breeze and light on your pocket. In truth, no one will stop you from eating that exotic dish you like. But if you have to travel far to make it, you'll be wasting a lot of time and money. Foods that are in season are cheaper and better.

A good rule of thumb to remember is a healthy menu requires healthy ingredients. When visiting your local grocer spend more time in the produce section rather than the snack food aisle. Purchase fruits and vegetables which are ripe or close to being ripe. This ensures freshness and nutritional benefit. Also pick whole grain rather than processed and bleached products. Dairy should always lean toward low or no-fat. Try not to get drawn in to the candy, soda or junk food aisles.

Cook with less fat, sugar and salt. Reducing the amount of fat, sugar and sodium you use won't make your meals taste bad. There are plenty of healthy substitutes that can add flavor to dishes without affecting the way they taste. For baked goods, for instance, cut the need for butter or oil in half and replace these with unsweetened applesauce or prune puree. Use less sugar by adding spices or flavorings to bring out the sweetness of foods. Salt can also be eliminated from most foods, soups and salads.

"Healthy substitutions not only reduce the amount of fat, calories and sodium in your recipes, but also can boost the nutritional content. For example, use whole-wheat pasta in place of enriched pasta. You'll triple the fiber and reduce the number of calories. Prepare a dessert with fat-free milk instead of whole milk to save 63 calories and almost 8 grams of fat per cup," suggests the Mayo Clinic.

By Melanie Munn

Are you tired of the same old meals you eat everyday? Sick of the unwanted fat, empty calories and high-sodium content of fast foods? Don't you wish there was a better way to eat to make you healthy and happy? The world may not be perfect but that doesn't mean you have to settle for imperfect meals.

The secret lies in healthy eating habits. Once cultivated, these habits will ensure that you get the nutrition you need without the extra fat, sodium and calories. To start eating right, here are some practical pointers to follow:

Go for variety. Bored by your diet? Eat a variety of foods every day. That way, eating becomes a pleasurable experience and not simply a mechanical process to fill your stomach. When planning meals, include foods from the different food groups. Your plate should have healthy servings of fruits, vegetables, grains, low-fat dairy products, lean protein foods, nuts and seeds.

Think smart. Go for meals that are easy to prepare and readily available. This will make food shopping and preparation a breeze and light on your pocket. In truth, no one will stop you from eating that exotic dish you like. But if you have to travel far to make it, you'll be wasting a lot of time and money. Foods that are in season are cheaper and better.

A good rule of thumb to remember is a healthy menu requires healthy ingredients. When visiting your local grocer spend more time in the produce section rather than the snack food aisle. Purchase fruits and vegetables which are ripe or close to being ripe. This ensures freshness and nutritional benefit. Also pick whole grain rather than processed and bleached products. Dairy should always lean toward low or no-fat. Try not to get drawn in to the candy, soda or junk food aisles.

Cook with less fat, sugar and salt. Reducing the amount of fat, sugar and sodium you use won't make your meals taste bad. There are plenty of healthy substitutes that can add flavor to dishes without affecting the way they taste. For baked goods, for instance, cut the need for butter or oil in half and replace these with unsweetened applesauce or prune puree. Use less sugar by adding spices or flavorings to bring out the sweetness of foods. Salt can also be eliminated from most foods, soups and salads.

"Healthy substitutions not only reduce the amount of fat, calories and sodium in your recipes, but also can boost the nutritional content. For example, use whole-wheat pasta in place of enriched pasta. You'll triple the fiber and reduce the number of calories. Prepare a dessert with fat-free milk instead of whole milk to save 63 calories and almost 8 grams of fat per cup," suggests the Mayo Clinic.

By Ross Gray

As I find myself getting nearer and nearer to the 50-year mark, I think it is time that I start thinking more about healthy food snacks. As the half-century mark (boy that sounds terrible) approaches, the situation may seem dire but to tell you the truth, I feel terrific!

I do however know that even though I feel great and currently enjoy good health, the habits of years past might come back to haunt me physically. If I do not take steps now to deter future health issues it will be pretty much my own fault. After all I alone control what I put into my mouth to eat.

In years past I have not always had the best nutritional habits. I was on the road a lot traveling for work and more than once I ate a couple of king-sized candy bars from the gas station instead of planning out a meal or taking some time to find a healthier alternative.

Now that I am older and wiser (older anyway, I am still working on the wiser bit) I am trying to make better nutritional choices. I am opting for healthy food snacks instead of the sugary quick fixes.

This transition is not easy. I have found that like a lot of people I am addicted to sugar. There I said it I am a sugar addict. If you have ever tried to wean yourself away from using or consuming sugar I am sure you have found it difficult. It is hard to quit cold turkey.

I read somewhere that when your body is craving those sugary sweets that what you are really craving is natural sugar. Natural sugar can be found in natural foods such as fruits.

Fruits are my secret weapon to combat my sweet tooth. I must admit that an orange or banana isn't quite the same thing as a peanut butter cup and although it is not as sweet it does help curb the sugar craving.

As time goes by and you have stopped eating refined sugar, food sources containing natural sugars will seem sweeter to you than they did before. Once you have reached this point I would try to add a whole grain snack bar to your healthy food snack arsenal. Be careful though make sure you read the ingredients. Kashi has a great assortment of good tasting bars.

These whole grain bars will not spike your sugar levels and won't leave you tired one hour later like sugar sweets do. They are also a good source of protein and fiber. Just make sure to read the label. Again you are responsible for what you eat not the marketing companies trying to sell all of the horrible products out there. Take the time to be a smart and informed consumer.

By Gabriella Gometra

Studies show that children in the United States consume too many fats and refined carbohydrates. There is definitely a correlation between the American child's diet and the epidemic of childhood obesity. Start your children early by presenting them with healthy food choices. Here are a few tips on things you can do differently. Your mother and your neighbors may think you are strange, but strange is good if you will have healthier children. Also, what is good for the children is also good for the parents.

My first tip to you is to pass on the fruit juices. There is no reason for any child to drink fruit juice. That goes double for any beverage that looks like fruit juice but is not. Water is very good for quenching thirst, and it does not have any sugar or calories. Even if you choose fruit juice that is only natural fruit juice with no added sugars, you are still getting a lot of sugar. Cavities and obesity can still be acquired by natural fruit sugars. Instead of drinking juice, eat the whole fruit. That way you get the fiber, the vitamins, and a feeling of fullness you do not get from a juice drink. For children, be sure to peel and cut the fruit in small thumbnail-size pieces. Grapes should be quartered to avoid a choking hazard. I hope it goes without saying that you would never give a child soft drinks or sodas, tea, coffee or alcoholic drinks. There is no nutritional benefit to these beverages to anyone. I will admit, though, that I permit a fruit juice or a soft drink on special occasions like I would allow dessert on special occasions. A special occasion does not happen every day.

When thinking of snacks to give your children, first offer protein foods, vegetables and fruits. Yogurt, cheese, eggs and peanut butter make great protein snacks. Secondly, I might offer a slice of whole wheat bread or a whole grain cereal. Vegetables like carrots and celery can be sliced thinly into sticks and kept in water in the refrigerator. There may be some leaching of the vitamins, but I feel that is a fair enough exchange for the moist flavor and the convenience. It is too easy to eat something that can be grabbed quickly. For this reason you should be very wary of having convenient foods in your house. The chips, crackers, cookies, and sugary cereals should be kept out of the house or should also be an occasional, but not a daily, food.

My last piece of advice is to be a cook for your family. Cook nearly everything from scratch. When you cook with vegetables, meats and grains you selected yourself, you have a better idea of what is in the food. Frozen dinners and convenience foods are full of all kinds of ingredients that you do not have in your kitchen and that are of dubious value. You will find that you can cook more nutritious food for less money if you are doing it from scratch.

This may have been very difficult advice that I have given you. If you raise your children this way, people may not regard you as normal. Normal for children in the United States may mean being obese and having a mouthful of cavities. Normal for adults in the United States is being obese and having heart disease. Most of these health problems are caused or exacerbated by food and beverage intake that is under your control for your own life and your children's. Help your children get a good start while they are young. Set a good example and make changes to your own diet so you will be healthier now and for years to come.

By Elysse Biaca

One of the many causes of illness is improper choice of food. As Grandma says, "What we eat is what we are; what we are is what we become." And most often, we either become pot-bellied or obese!

Food with high calories and fats is known to increase the risk of atherosclerosis (disease of the arteries characterized by the deposition of plaques of fatty materials on the inner walls) leading to cardiovascular diseases.

Likewise, excessive salt intake or eating salty foods results to accumulation of sodium in the body's tissues causing swelling (edema) and a rise in blood pressure.

Moreover, a diet low in fiber and complex carbohydrates is known to increase the risk of cancer and diabetes.

Hence, following a nutrition guidelines of low fat, low salt, and high fiber foods helps decrease the risks of cardiovascular diseases, diabetes mellitus, and cancer.

The following are some tips to reduce fat intake:

* Limit intake of saturated fats and cholesterol rich foods which come mainly from animal meat, internal organs, whole milk and milk products like cheese and butter;

* Use poultry, fish and vegetables (legumes, beans, peas, nuts and seeds) to replace red meat whenever possible;

* Remove skin and visible fat when cooking meat or poultry products;

* Whenever possible, grill the food instead of frying it. Also minimize drippings and gravy because of its high fat content; and

* Limit intake of bakery products, snack foods and other processed foods as these also contain saturated fats.

To reduce salt intake:

* Limit salt intake to 5g per day or 2000mg of sodium including condiments;

* Use fresh herbs, spices and naturally flavor or season food when cooking;

* Try orange or pineapple juice as a base for meat marinades; and

* Limit intake of preserved and processed food such as cheese, bouillon cubes, instant noodles, canned fruits/vegetables/meats and other salted snacks (nuts/chips).

High in fiber foods on the other hand helps a person feel full and satisfied at mealtime. Many studies conclude that eating fiber foods lowers the total calorie consumption and thus helps in weight reduction.

Fiber foods also aid in normal and regular bowel elimination thereby preventing constipation. It also regulates plasma glucose concentration by decreasing the rapid absorption of glucose. And finally, fiber foods help in controlling blood cholesterol level.

So here are some tips to increase fiber intake:

* Consume three (3) or more servings of vegetable each day and one serving of which is green leafy or yellow vegetable;

* Eat three (3) or more servings of fruits daily and it is recommended that one serving of which is a vitamin C-rich fruit like mango, pineapple, orange, and the like;

* Include roots crops in meals at least three times a week; and

* Enjoy fresh fruits and raw vegetables (e.g. carrots) as nutritious snacks or desserts.

Proper choice of food would surely lead to good health and prevent diseases brought about by improper food intake. Enjoy fresh foods instead of processed foods, your body will reward you for your great choices.

Remember, good health is great wealth!