Presentation on theme: "Giving opinions on"what to eat in our daily life/how to provide balance on what we eat?""— Presentation transcript:
Giving opinions on"what to eat in our daily life/how to provide balance on what we eat?"
Eating right on a budget can be a challenge, but it's certainly not impossible. Consider this your cheat sheet to the 5 inexpensive foods you should eat everyday for optimum health.
The 5 foods you should eat every day #1 Leafy greens Medical experts call them one of nature's miracle foods. Leafy greens like Swiss chard and kale are high in nutrients like folate and vitamins A and C that can lower your risk of cancer. Just one cup of dark, leafy greens a day could also prevent diabetes and high blood pressure. #2 Nuts Many nutritionists recommend nuts like almonds, cashews and walnuts because they're high in natural fiber. Fiber slows your digestive process, keeping hunger and unhealthy mid-afternoon snacks at bay. Goodbye vending machine runs! #3 Onions Studies show that consuming onions on a regular basis may reduce symptoms of asthma and the risk of developing stomach cancer. Add them to soups and stir-fry, and just remember -- the stronger the onion, the greater the health benefit. #4 Whole grains Refined grains, like white rice and pasta, have lost 90% of their nutritional value through the refining process. As if that weren't reason enough to choose whole grains like brown rice, quinoa and whole oats, a recent study showed that a diet rich in whole grains actually flattens your belly by reducing fat storage in your lower abdominal region. #5 Yogurt Making yogurt part of your daily eating routine can improve your digestion -- if you're buying the right stuff. Check that the label lists "active cultures" to make sure you're getting healthy probiotics, and pick a yogurt rich in vitamin D to prevent osteoporosis.
Calorie Balance Every single calorie that you put into your body either gets burned or stored (if everything is working properly). Think of your body as a car. When you put 20 gallons of fuel into your car, if you don't burn those 20 gallons right away, they are 'stored' in the gas tank for later use. The same thing happens in your body. If you eat 3,000 calories in a day but don't burn all that energy up, your body will store what's left over (as fat in various areas around your body and as glycogen in the liver and muscle).
How Many Calories You Burn To figure out how many calories you use each day use the calorie calculator. It uses the Harris-Benedict Equation which estimates your daily calorie expenditure using your height, weight, age, gender and activity level. It's just an estimate so you will need to monitor your weight and adjust your calorie intake accordingly.calorie calculator
Losing Weight Losing weight requires you to eat less than you burn. If you don't provide your body with 100% of its energy needs, it will find that energy mainly in your body fat. Over time, this will lead to weight loss. With some diets, you can probably lose a lot of weight in a short period of time. These weight loss solutions are usually temporary because the amount of calories you need to cut will leave you hungry all day long. You won't be able to sustain that for very long and once you start eating regularly, the weight will come back. Healthy weight loss is about 1-2 pounds per week. Those that lose weight at this rate are much more likely to keep it off. Remember, to lose one pound, you need to burn 3,500 calories more than you eat. You can't do this in one day (healthy weight loss isn't 1 pound per day, it's 1-2 pounds per week) so you need to spread this calorie deficit (difference between calories eaten and burned) over an entire week. If you divide 3,500 calories by seven days per week, you get 500 calories per day. That means that each day, you need to burn 500 calories more than you eat to lose 1 pound.calorie deficit