Take Dinner as a Beggar

Dinner is the last meal of the day; dinner should be taken at least two to three hours before going to bed this is to ensure the proper of the food you have taken. The evening meal or dinner should be very light and one should eat only 40-50% of the hunger.

“Take Dinner like a Beggar”, this saying tells us to take very less food in the dinner. Dinner has to be very light because almost all the time we don’t have to work and we sleep. During sleeping the body performs no physical activities so the metabolic rate is very slow so as the digestion process. If more food is taken than digestion will not be done in an effective manner. Hence we are told to take light dinner and it is also advisable to take dinner as early as possible before going to bed for the same reason.

Fatty Foods: King of obesity

Generally, consuming fatty foods makes us obese. But we have to know how to classify fatty foods.
It’s Simple, the following tells us clearly about that:
Food which is…

1.Calorie-rich
2.Full of Fats
3.High in Sugar Level
4.High Level of Sodium
5.No Nutritional Value
6.Loaded with preservatives and artificial fillers.

are normally termed as ‘fatty food’ or ‘junk food’. In order to relieve yourself from being fat or obese; first thing is to avoid these types of foods. Even you are doing vigorous exercise; you can’t become slim without taking care that you are not eating fatty foods.

Examples of Fatty Foods:
1.Ice-cream- Full of high quantity of sugar and fats.
2.Potato-chips- it is flushed with lot of nitrogen gas and contains other preservatives.
3.Fast Food- Hamburgers, pizza etc. have large amount of unwanted things that doesn’t suits our body.

Prevention from being obese:
1.Don’t try to eat any junk food.
2.Regularly check your weight.
3.Do some work at home. Don’t be lazy.
4.Prefer to go by walk or by cycle than by motorcycle or bus. and most important do exercise regularly.

Eat Less Lately in the Day

It’s a well known fact that, whether some one wants to admit it or not, reducing calories helps you to lose weight.  However as you should know that less calorie means loosing weight and adding calorie more than you require leads to a fattier body. But, one should know that when to eat less and when to reduce the calorie intake because reducing calorie from the daily diet alone can’t help you to get a good health. Breakfast is unanimously the most important part of the diet hence it should be taken properly and maximum portion of entire calorie requirement should come through it. Suppose you need 2000 calories per day then you should get 800 to 1000 calories form breakfast itself. During lunch the amount of calorie should be 25 to 30 % less what we take in breakfast. Dinner is the least important and hardly matters if you even skip it. Skipping dinner helps reduce weight. If dinner is required then take 15 to 20 % of daily required calorie through dinner.

Are you starving for loosing weight?

Have you heard about the size Zero figure for a girl? Have you ever gone for fasting for reducing weight? Are you doing the right thing doing so? People go on fast for reducing weight in order to keep the proper health and body in shape. It is not good for healthy body and mind if you go on starving for getting the body in shape. Loosing weight might be possible by doing this but keeping yourself healthy is not possible by skipping meals. We should never forget that each and every person requires a minimum amount of calorie per day in order to carry out the day to day activities. Amount of food and mix of food items can be changed according to status of health and recommended dosage by doctor or expert. Interval of taking food can be changed but the over all requirement of the food should not be tempered at any cost. In stead of starving for loosing weight one should increase the metabolic rate of the body by increasing physical activities.

How to eat food to live longer

Food gets digested in several stages and the digestion process starts with the chewing of the food to the end stage which is excretion. When we eat food we should chew the food properly, while chewing gall bladder secrets the juice which breaks the food into smaller pieces and becomes easier to digest in further steps.  Always chew the food slowly and properly. Take one second break after swallowing every piece of food. Don’t drink water 30 minutes before taking a meal and after 30 minutes of taking the meal as well. Drinking water during meals and immediately after the meal prevents the food from getting broken properly. Always take out some free time for taking meals, never be in hurry while taking food. Never eat alone, it will automatically make you eat faster, sit with some one and gossip while taking food, it will make the food enjoyable as well as making you relaxed. Always take food of your choice but avoid extra calories just for the sake of taste. Go for a walk after meals if possible.

How to plan a sensible meal

Sensible meal makes sense as it takes care of the nutrition requirements and over all health and fitness needs. Follow some steps to plan a sensible meal; remember a meal should be sensible enough to take care of health and should be balanced.

How much calorie do you require: Always remember that calorie requirement depends on the status of health, age and level of physical activity.  If the person is involved in sports which require higher physical activities he will require much more calorie every day as compared with a person sitting in office whole day. Similarly a man and woman have different requirement of calorie every day. Additionally a pregnant woman needs more calorie than other women.

Plan you meal according to your age: A growing child has different requirement of calorie than an adult. A child needs growing elements like vitamins and minerals more than adults. Similarly an old man needs different food items as compared with others. Amount and types of food also depend on the metabolic rate.

Plan your meal according tom your diseases: A diabetic patient has a different food requirement than a person suffering from ulcer or some thing else. Diseases change the resistance of the body and change the food requirements.

How many calories do you consume while eating in a restaurant?

How often do you visit the restaurant in a month? Have you ever though of that how much calories do you consume when you eat in restaurant. We always advocate the health concerns like calorie, balanced diet and good nutrition, etc but when we are on outing or celebrating a party we eat out of control in good mood and come back to home happily. If you are doing it once in a while then it’s acceptable but when you are doing it frequently stop and have a simple calculation. Just take an example that you have ordered two stuffed chapaties, one 750 ml bear, one plate of chicken, one plate of pulse, one carbonated soft drink and in addition to this a big piece of ice cream or some pudding. Now to start with; two stuffed chapaties contain 800 calories and if it is oily then 1200 calories, a plate of chicken contains around 1500 calories, one plate of pulse can have 300 calories, carbonated drink can have 200 calories and a bear bottle contains over 1000 calories and desert of king size contains over 1000 calories. So while eating in restaurant you will end up consuming over 6000 calories and just for your information every extra 3500 calories adds one KG of extra weight to your body. Now it’s up to you to decide that how many times in a month you want to add one extra KG.

Nutrition for a growing child

Growing child needs a complete mix of balanced diet for proper growth of body and mind. Metabolism process is comparatively faster in child so he needs food after regular interval and short breaks. Normally a child needs 1200 Calories every day for his energy requirement on daily basis.

First of all we need to understand that what are the prime requirements of child during growth age. Growing child requires developing muscles and bones and he will require vitamins and minerals till the time the body will be in growing stage.  Proteins help build muscles and strength of the body which is abundantly found in milk, fish, meat and pulses. Normally it’s observed that children run away from food and especially milk. Milk is also required for supplementing Calcium requirements of the body; Calcium is required for developing bones. A Calcium deficient child has weak bones. Active children burn a lot of calories every day because they play more; for these children adequate proportion of Carbohydrate is also required on daily basis.

Green vegetables and fruits are prime sources of Vitamin A (good for eyes), Vitamin C, iron, Vitamin E and fibers. Help your children develop a habit of timely and proper diet. Change the types of food to enhance taste so that your child does not run away from food.

Nutrition for a sports person

Nutrition requirement is different for different people and it solely depends on the activity level and the metabolic rate of the person. Reasons are obvious that a person working in office may require lesser calorie in his diet as comparison to the person involved in some sports or a factory doing extensive physical activities.

Champion Phleps who won gold medals in recently held Olympics use to take 12000 calories every day because he burns calories much faster than a normal person who may require around 2000 to 2500 calories in daily diet. Similarly if a person is boxer, he may have a different requirement of calorie in his diet.

Nutrition for a spots person does not necessarily contain carbohydrates only, normally their diet is rich in proteins which increases strength, fighting abilities with diseases and develop muscles.

A sports person should take milk, fish protein, green vegetables and fruits. Milk offers a rich source of protein and Vitamin A. Fish protein also offers a rich source of protein and is easily digestible and very low in fat %age. Green vegetables and fruits provide Vitamins and minerals. In addition to this the daily dietary requirement also asks for a lot of water to detoxify the body and to keep the stomach clean.