Healthy Foods

Portion Control in a Diet

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Portion control is an important aspect of every successful diet, and even if you’re eating lots of healthy meats and vegetables; you have to make sure you’re eating the right amount.

It’s easy to put too much cereal in your bowl, or too many carbohydrates with your evening meal, and a portion control plate can give you an idea on the ideal amount. You may find that you lose weight fast if you start eating the right amounts, but of course there may be times when your body needs more food to recover. Proteins can repair muscles quicker and if you’ve burnt a lot of calories in an intense gym session, a larger portion can be beneficial, so use it as a guide rather than a measuring device.

The more you’re thinking about portion sizes, the healthier you’re likely to be, and sometimes (for weight loss) it’s a case of being a little bit stricter on your appetite.

Why Fat Is Good For You

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A lot of dieting fads have come out over the last few decades which tell everybody that fat is bad, and that if you eat it, it is likely to make you, well, fat. In fact, this couldn’t be further from the truth.

There are lots of dietary requirements that you need to satisfy in order to maintain a healthy body. Fat is one of the ways through which you can get energy; with other options like carbohydrates and sugar. The thing which separates fat from other options is that it is actually considerably healthier, and the more natural option. Humans are designed to break down fat, but we’ve really only eaten carbohydrates since the birth of agriculture, which was only a few thousand years ago (insignificant in evolutionary terms), and straight sugars for an even shorter period of time.

While fat is the healthiest option for providing your body with energy, as with most things, moderation is key to living a healthy life. Overindulging on fatty foods is likely to have negative effects as bad as anything else you could overindulge in when eating excessively.

Seven a day?

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Experts said, eating seven or more fruits and vegetables a day is healthier than the initially recommended minimum of five-a-day, advised by the World Health Organisation.

A study of 65,226 men and women show that the more fruit and vegetables people ate, the less likely they were to die at an early age. Fruit and vegetables have a protective effect against disease as they contained antioxidants, which repair damage to cells. As a required part of our balanced diet it is important that we eat a lot of them to ensure that we stay in good health. Eating fruits and vegetables has proved to lower the chance of developing health problems such as Type 2 Diabetes or Heart Disease.


The statistics: Eating one to three of our five-a-day reduces the risk of early death by 14%. Eating three to five fruits and vegetables a day reduces the risk of early death by 29%. Exceeding our currently recommended five-a-day and eating five to seven fruits and vegetables a day reduces the risk of early death by 36% and seven or more reduces the early death risk by 42%.

But most of us struggle to eat the currently recommended five fruits or vegetables a day. The reality is that over two-thirds of us are still short of the current target, many of our daily encounters with our five-a-day comes in the shape of a game of Fruit Ninja on our mobile devices. Should we really be shooting for the stars of eating seven portions a day when we can’t even manage five?