Edition 2015
Author: JosĂŠ Y. Iturralde
INDEX Junk food and healthy food
Healthy food Characteristic Unhealthy food Characteristic How to include more healthy foods and less unhealthy . Recipe of very vanilla fruit salad Quiz
Healthy Foods vs. Unhealthy Foods Healthy food Any food believed to be ‘good for you’, especially if high in fiber, natural vitamins, fructose, etc. Healthy foods may reduce cholesterol, reduce atherosclerosis and risk of stroke, help control glucose, halt progression of osteoporosis, and reduce the risk of infections, cancer Examples Apples, beans, carrots, cranberry juice, fish, garlic, ginger, nuts, oats, olive oil, soy foods, tea, yogurt
Characteristic: Portion Control Moderation is one of the foundations of a healthy diet, and portion control will help you enjoy the foods you love in healthier ways. Serving sizes are bigger Tips
than for ever before in restaurants, and many people do not know the proper portion sizes for foods. For example, one serving of pasta is about half of a cup cooked, but the serving sizes at restaurants are often many times that amount. To control portion sizes and get the right amount of nutrients each meal, divide your plate mentally into quarters. One quarter of the plate should be complex carbohydrates, like pasta or potatoes. One quarter should be meat or another protein and the rest should be devoted to vegetables.
Fruits and Vegetables Fruits and vegetables are loaded with vitamins, antioxidants, fiber and minerals but contain few calories. Making fruits and veggies part of your regular diet can reduce the risk of developing certain chronic diseases, like cancer, and provides your body with nutrients that are essential for good health. Plant foods are also filling because of their
high fiber content, so they stave off hunger and reduce the temptation to binge eat later.
Whole Grains Whole grains, like oatmeal, brown rice and pasta, whole-wheat flour, whole cornmeal and bulgur, can lower your risk of developing cardiovascular disease, including stroke and heart disease. Making whole grains a part of your diet can also reduce the risk of developing asthma, gum disease, tooth loss, high blood pressure, colorectal cancer and inflammatory disease.
Limiting Fat While fat is essential to a healthy diet, certain types of fat should be avoided. Saturated fats, for example, come from animal sources, raise blood cholesterol levels and increase the risk of developing Type 2 diabetes and cardiovascular disease. Trans fats should also be avoided for the same reasons. Healthier fats that should be consumed in moderation include monounsaturated fat and polyunsaturated fat. Sources include nuts, seeds, fish, olive oil and avocado.
Limiting Processed Foods Sodium contributes to high blood pressure, which increases the risk of developing stroke or coronary heart disease. Up to three-quarters of the salt in an average American's diet comes from processed foods. Salt is used as an additive to change the color or texture of foods and is often used as a preservative or flavor modifier. Many processed products, like canned soups, breads, pastas, salad dressings, snacks and cereals, contain high levels of sodium. Avoiding these foods can help limit the sodium in your diet and reduce the risk of developing cardiovascular disease.
Unhealthy food is a pejorative term for food containing high levels of calories from sugar or fat with little protein, vitamins or
minerals. Use of the term implies that a particular food has little "nutritional value" and contains excessive fat, sugar, salt, and calories. Junk food can also refer to high protein food containing large amounts of meat prepared with, for example, too much unhealthy saturated fat; many hamburger outlets, fried chicken outlets and the like supply food considered junk food. One of the reasons people turn to raw food is because they are looking to eat more healthy food. That’s definitely one of my main reasons for giving raw food a try.
Characteristic: Most "junk food" falls into the categories of either "snack food" or "fast food." And then there are things like breakfast cereals. They seem innocent enough, but some of them could definitely be considered "junk food," as they mostly contain sugar or high-fructose corn syrup and white flour or milled corn.
THE HEALTHY FOODS THE UNHEALTHY LIST FOODS LIST FRESH FRUITS AND FRESH FRUITS AND VEGETABLES VEGETABLES FRESH LEAFY GREENS -COLD PRESSED FRESH LEAFY GREENSVIRGIN EXTRA OILS COLD PRESSED EXTRA VIRGIN RAW NUTSOILS AND SEEDS - SPROUTS RAW NUTS AND SEEDS SEAWEEDS AND SEA SPROUTS VEGETABLES -
SEAWEEDS AND SEA VEGETABLES
-PROCESSED “WHITE” FOODS LIKE WHITE BREADS, WHITE PASTAS, ETC. -REFINED WHITE SUGAR, HIGH FRUCTOSE CORN SYRUP, ASPARTAME -ADDICTIVE SUBSTANCES LIKE MSG, AND OTHER “TASTE ENHANCING” CHEMICALS -PROCESSED, DENATURED FATS AND OILS THAT THE BODY CANNOT DEAL WITH ALRIGHT, SO THE UNHEALTHY FOODS LIST IS INCOMPLETE. THAT’S PARTLY BECAUSE IT WOULD TAKE TOO LONG TO INCLUDE EVERYTHING THAT MIGHT POTENTIALLY BE UNHEALTHY. BUT IT’S ALSO BECAUSE WE DON’T ALL AGREE ON WHAT’S UNHEALTHY.
HOW TO INCLUDE MORE HEALTHY FOODS AND LESS UNHEALThY FOODS
I honestly believe that in order to eat more healthy foods we need to leave some of the unhealthy foods behind. If you’re too full from eating an entire bag of chips and a 1L bottle of Coke, then you’re not going to be inspired to eat an apple. Let alone a salad. Letting go of foods that aren’t good for you is a lot more complex than it might seem at first. Why? Cravings. That’s why. I’ve been eating healthy foods for over 3 years now, and I’ve learned a thing or two about cravings. Get on The Cue list, and you’ll be the first know about my cravings busting technique
Recipe of very vanilla fruit salad
Explanation of the recipe
Now is your turn to prepar a healthy food recipy
After studied this material and presented your recipe now you have an easy quiz opens the link and answers the questions and sends to my email the capture of your grade. http://www.webmd.com/diet/rm-quiz-fast-food-smarts QUIZ Josesitho231992@hotmail.com