Healthy Food Choices Biography
Source:- Google.com.pkHOW TO MAKE REALLY GOOD FOOD CHOICES
November 14, 2013 | Comment
There are five main things you should consider when determining what types of food you should eat:
The Glycemic Index - (How quickly the food will be converted into sugar)
The Inflammatory Factor – (Will the food damage your body or help repair it?)
The Nutrient Density and Anti-Nutrient Content (Does the food provide nutrients or steal them?)
Antioxidants – (Will the food help remove free radicals?)
The Ph – (Will the food acidify the blood or help make it more alkaline?)
These five factors will ultimately determine how healthy you are and how likely you are to get sick and die of various diseases. You want to learn how to maximize the good stuff while limiting and reducing the potentially harmful stuff.
1. The Glycemic Index: The Lower the Better
The Glycemic Index is a measure of how quickly food is converted into sugar in your body (100 being the highest and 0 being the lowest). If you eat a high glycemic index food it is nearly equivalent to eating sugar (100). Sugar is damaging for a number of reasons and also makes you fat. You want to eat low glycemic index food as much as possible and avoid high glycemic index food. This is particularly important if you want to lose body fat and never gain it back again. Here is a helpful full list.
Nearly all carbohydrates will be converted into sugar in your body; protein and fat, however have a glycemic index of 0. You can also combine carbohydrates with protein to help lower the net glycemic index. Protein helps to slow the release/conversion of carbs into sugar.
Examples of Low Glycemic Index Food (0-20) Primarily eat these: Broccoli, spinach, kale, mushrooms, tomatoes, lettuce, peppers, onions, carrots, nuts – Most vegetables, some fruit, some whole grains, all protein and Fat
Examples of Medium Glycemic Index Food (20-50) Occasionally Eat these: Whole wheat, whole grain, oats, pumpernickel, bran, shredded wheat, brown rice, milk, beans, chick peas, lentils, fruits like bananas, grapes, watermelon, apples
Examples of High Glycemic Index Food (50-100) Avoid eating these: White bread, white pasta, cookies, cereal, white rice, French fries, icecream, crackers, dates, honey, sugary products, processed carbohydrates
glycem2 How to Make Really Good Food Choices
2. The Inflammatory Factor: The More Anti-Inflammatory the Better
Inflammation is arguably the root cause of nearly every disease and is a contributing factor to why you get sick. Foods that are inflammatory damage your body and weaken your immune system. You want to reduce/eliminate the inflammatory foods that you eat and maximize the anti-inflammatory foods.
Examples of Inflammatory Food: Sugar and high glycemic index food, processed vegetable oils, trans fats, refined grains, dairy products, corn/grain fed meat, alcohol, cooked eggs, processed carbohydrates
Examples of Anti-Inflammatory Food: Fish oils, kelp, grass fed fat/meat, berries, turmeric, green tea, garlic, fermented veggies
Learn more about inflammation here!
How to Make Really Good Food Choices
3. The Nutrient Density and Anti-Nutrient Content
Nutrients, such as vitamins and minerals, provide you with the chemicals required to perform all of the biological processes throughout your body. They are essential to make you feel, look, and perform your best. Many people simply are not getting enough and need to increase the amount of nutrient dense foods they eat. Some foods also contain anti-nutrients which actually limit the amount of nutrients that your body can absorb. You want to increase the amount of nutrient dense food you eat and limit the amount of anti-nutrients you eat.
Examples of Nutrient Dense Food: Organ meats and oils, herbs & spices, nuts & seeds, seafood, pork, beef, eggs & dairy, vegetables, lamb, poultry
Examples of Anti-Nutrient Food: Legumes (beans, lentils, peanuts), cereal grains, bread, pasta, processed carbohydrates
vitamins food sources How to Make Really Good Food Choices
4. More Antioxidants the Better
Free radicals cause damage in our bodies, making us age faster, cause various diseases and are believed to be a leading cause heart disease and many types of cancer. They come from our surrounding environment and from the food we eat. In order to counter act the effects of these free radicals you want to eat foods that are high in anti-oxidants.
Examples of Anti-Oxidant Food: Chocolate, turmeric, coffee, berries, broccoli, garlic, green tea, tomatoes, leeks, onions, grapes, carrots, spinach, red wine, seafood, nuts, meat, peppers, citrus fruits, leafy greens, kale, spinach, avocados, offal – Most vegetables and fruit
antioxidant 300x171 How to Make Really Good Food Choices
5. The Ph: The More Alkaline Forming the Better
Out of the five, Ph is the least important since your body does an excellent job in regulating Ph. However if you are continuing to acidify the system there will be long term health problems. The pH scale ranges from 0 to 14. A liquid that has a pH of 7 is considered to be neutral (water), below this is acidic and above this is alkaline. Your blood (plasma) needs to maintain a pH of 7.35 to 7.45 for your cells to function properly. If you eat acidifying food your body has to work extra hard to bring the Ph back to normal. If your body fluids are regularly exposed to large quantities of acid-forming foods and liquids, your body will draw upon its calcium phosphate reserves to supply your phosphate buffer system to neutralize the acid-forming effects of your diet. Over time, this may lead to structural weakness in your bones and teeth (1). You want to focus on eating alkaline forming foods and avoid acidifying foods.
Examples of Acidifying Food: Sugar, white bread, white pasta, white rice, noodles, oats, beans, milk, beer, soy milk, soy beans, processed oils, some cheeses, most meat, processed carbohydrates
Examples of Alkalizing Food: Cucumbers, avocados, lemons, melons, Spinach, broccoli, mushrooms, greens, most fruits, almonds – Most Vegetables and Fruits
acid alkaline 300x155 How to Make Really Good Food Choices
Bring it all Together
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Healthy Food Choices Health Tips For Kids In Urdu For Women For Men For 2012 Quotes Of The Day In Urdu For Boys Tamil Images Wallpappers
Healthy Food Choices Health Tips For Kids In Urdu For Women For Men For 2012 Quotes Of The Day In Urdu For Boys Tamil Images Wallpappers
Healthy Food Choices Health Tips For Kids In Urdu For Women For Men For 2012 Quotes Of The Day In Urdu For Boys Tamil Images Wallpappers
Healthy Food Choices Health Tips For Kids In Urdu For Women For Men For 2012 Quotes Of The Day In Urdu For Boys Tamil Images Wallpappers
Healthy Food Choices Health Tips For Kids In Urdu For Women For Men For 2012 Quotes Of The Day In Urdu For Boys Tamil Images Wallpappers
Healthy Food Choices Health Tips For Kids In Urdu For Women For Men For 2012 Quotes Of The Day In Urdu For Boys Tamil Images Wallpappers
Healthy Food Choices Health Tips For Kids In Urdu For Women For Men For 2012 Quotes Of The Day In Urdu For Boys Tamil Images Wallpappers
Healthy Food Choices Health Tips For Kids In Urdu For Women For Men For 2012 Quotes Of The Day In Urdu For Boys Tamil Images Wallpappers
Healthy Food Choices Health Tips For Kids In Urdu For Women For Men For 2012 Quotes Of The Day In Urdu For Boys Tamil Images Wallpappers
Healthy Food Choices Health Tips For Kids In Urdu For Women For Men For 2012 Quotes Of The Day In Urdu For Boys Tamil Images Wallpappers
Healthy Food Choices Health Tips For Kids In Urdu For Women For Men For 2012 Quotes Of The Day In Urdu For Boys Tamil Images Wallpappers
Healthy Food Choices Health Tips For Kids In Urdu For Women For Men For 2012 Quotes Of The Day In Urdu For Boys Tamil Images Wallpappers
Healthy Food Choices Health Tips For Kids In Urdu For Women For Men For 2012 Quotes Of The Day In Urdu For Boys Tamil Images Wallpappers
Healthy Food Choices Health Tips For Kids In Urdu For Women For Men For 2012 Quotes Of The Day In Urdu For Boys Tamil Images Wallpappers
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