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| Healthy Breakfast & Lunch Ideas for School or Work!
Thumbs up for attempting to eat healthy
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Working out and eating right are at the core of getting the lean, flat belly you want. But when you want to shrink your belly as fast as possible (like, by Friday night for that holiday party), you need to rely on your body’s own internal belly-flattening mechanisms that can be activated in less than 24 hours. It can sound a little like voodoo, but there really are a handful of simple tricks. Bring your digestive system into balance, and you’ll rev up your metabolism, dramatically reduce bloating...and see results in less than a day. Then check out these 25 Overnight Oats Recipes to Boost Metabolism for when you're not in such a frantic hurry to de-puff!
Eating for a healthy heart means filling your plate with fruits and vegetables, paying attention to fiber, eating fish a couple times a week and limiting unhealthy fats like saturated and trans fats, as well as salt. And although no single food is a cure-all, certain foods have been shown to improve your heart health. Find out how these 15 foods may help lower your risk of heart disease. See 15 Best Heart-Healthy Foods and Unhealthiest foods to eat.
Breakfast
The 20 Best Food to Eat Everyday
The next time you rush out the door in the morning without
something to eat, consider this: Skipping breakfast can set you up for
overeating later in the day. A healthy a.m. meal, on the other hand, can give
you energy, satisfy your appetite, and set the stage for smart decisions all
day long...
Lunch
Deliciously Popular Lunch Recipes
Lunch, the abbreviation for luncheon, is a light meal typically eaten at midday. The origin of the words lunch and luncheon relate to a small snack originally eaten at any time of the day or night. During the 20th century the meaning gradually narrowed to a small or mid-sized meal eaten at midday. Lunch is commonly the second meal of the day after breakfast. The meal varies in size depending on the culture, and significant variations exist in different areas of the world...
Dinner
Dinner usually refers to the most significant and important meal of the day, which can be the noon or the evening meal. However, the term "dinner" can have many
different meanings depending on the culture; it may mean a meal of any size
eaten at any time of day. Historically, it referred to the
first meal of the day, eaten around noon, and is still sometimes used for a
noontime meal, particularly if it is a large or main meal. The meaning as the
evening meal, generally the largest of the day, is becoming standard in many
parts of the English-speaking
world…
Does mealtime often get taken over by the nutrition villains
(tons of calories, loads of saturated fat, and excess sodium)? Take back the
dinner hour: We’ve created a week’s worth of great-tasting meals with real
nutritional punch. Each one is under 500 calories—wham! High in filling
fiber—bam! Low in saturated fat—pow! Not to mention, each recipe puts a premium
on antioxidant-rich produce—with two veggies, plus herbs and spices to boost
flavor (but not calories). Try one of these supercharged dinners tonight for a
leaner, healthier you…
Supper
Supper is the main evening meal or can be used to describe a light snack
later in the evening, predominantly in the north of England. The term is
derived from the French souper, which is used for this meal in Canadian French, Swiss French,
and sometimes in Belgian French. It is related to soup. It is
also related to the Danish and German word for soup, Suppe. The Oxford English Dictionary, however,
suggests that the root, sup, remains obscure in origin.
Related articles
With so much talk of healthy foods and
what you should be eating, the foods that are the worst for us can get
overlooked. The reason it’s so hard to avoid these kinds of food is because the
things that make them bad also make them taste good. Fatty foods typically
taste good, so do sweet and salty ones, which means a lot of the foods you love
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What you eat for dinner plays an
important role at bedtime. Add these 9 sleep-inducing foods to your evening
routine while watching out for these 5 sleep inhibitors to ensure a restful
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Don't have a lot of time to spend on dinner? Try one of these
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ideas, get smart tips ...
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Eat Your Best For
Breakfast
In her second and
concluding part on breakfast and nutrition, our columnist examines which local
breakfast dishes are better for you.
By: Mangai Balasegaram
Star2/Sunday/22 May 2016/Page 30
THE French adore their crepes and mrissants, while the British
feast on bacon and baked beans for breakfast. The Egyptians relish ful
medames, a savoury fava bean stew, and Nigerians cherish plantain. The
Brazilians savour feijoada, a soup made with black beans, and Colombians
favour changua, egg and milk soup, especially as a cure for a hangover.
The Vietnamese habitually devour beef pho noodles while the
Japanese take comfort in miso soup.
What is considered a “good breakfast” varies enormously around the
world - perhaps tradition is the only common factor. Breakfast habits die
hard, with some even dating back centuries. For the morning meal, our stomachs
tend to choose what we’re familiar with. And, nowadays, what is quick.
We should eat our best for breakfast. After fasting for several
hours while sleeping, we need to fire up our metabolism with nutrients.
Logically, the “best” breakfasts may be those offering a variety of nutrients
through fresh, filling and, of course, flavourful ingredients.
That’s why the typical Turkish breakfast is said to be healthy: it
comprises lots of mezes (small dishes) of power foods such as olives,
eggs, honey, tomatoes, white and feta cheese, yogurt and parsley.
Yogurt and cheese contain whey, which offers protein, and that
makes us feel full and helps weight control. Recent research indicates whey is
more effective at controlling blood sugar than protein sources such as eggs,
soy or tuna. But eggs are also an excellent food for breakfast, as they contain
a rich quantity of nutrients, as do fruits and vegetables.
Time magazine cited our own
nasi lemak as a “healthy” breakfast option. True? Certainly the peanuts and
ikan bilis (dried anchovies) offer a good protein punch - but not all nasi
lemak are created equal.
“How does one make a statement that nasi lemak is healthy when
the meal can vary so much in ingredients and serving size?” asks Dr Tee E.
Siong, the Nutrition Society of Malaysia’s president.
In the past, he says, the dish was simpler, comprising a small portion
of rice with a few condiments such as ikan bilis and peanuts.
Nowadays, egg, fried chicken and squid are added. “The serving
size is just too big,” he says. Indeed, the gourmet nasi lemak may rack up
several hundred calories - a substantial share of our daily calorie allowance.
What about pau, rice porridge and bread?
Consider appropriate fillings, Dr
Tee says, suggesting red beans, ikan bilis and peanut butter in
pau or on bread, and chicken slices or fish with porridge.
Beans, including lentils, are a super source of nutrients,
including proteins, and fibre. Thus thosai, which contains black gram
lentils, wins over calorie-laden roti canai.
Dr Tee suggests taking healthy options more often, and eating more
wholegrain varieties of foods. Wholemeal bread or brown rice have more
nutrients and fibre than their refined versions. Refined carbohydrates, such
as white bread or processed cere
als, break down relatively quickly to sugar, leading to weight
gain.
Processed cereals, the modern invention for breakfast, sometimes
compare poorly with traditional breakfasts. They lose nutrients
during processing - when grains get crushed, cooked, dried, rolled
and shredded. Many cereals are also
sugar-laden, especially those aimed at children. The American
Environmental Working Group said sugar was the main ingredient in its list of
the 10 “worst” cereals, making up 41% to 36 % of the weight of these cereals.
The best foods are those closer to their natural state, such as
rolled oats. If you have little time to cook, consider Swiss or Bircher muesli.
Here the oats are not cooked; they are simply soaked overnight (in water, milk
or apple juice), to soften them. Traditionally, yogurt, nuts and fruits -
particularly apple - are then added to the oats, creating a power food.
One traditional breakfast I am partial to is puttu, which I
make with steamed red rice flour and ragi (millet). It is often eaten
with a coconut sambal that contains dried fish, onion and chillies.
We are often creatures of habit at breakfast. But Dr Tee says moderation
and variety are key. “Eating something we love every other day is NOT
moderation,” he says.
“I believe what many people do now for breakfast is they rush out
of the house, go to the office, find a coffee shop or stall and have a nasi
lemak or roti canai or fried noodles plus a sugary drink one day. The next day
is the same, and the next and the next.”
What’s needed, he says, is for families to sit down to a proper
breakfast. “We must seriously invest in promoting healthy eating among
children,” he says, and that will take “a mindset change”.
Indeed, we need our minds to convince our stomachs.
Mangai Balasegaram writes mostly on
health, but also delves into anything on being human. She has worked with
international public health bodies and has a Masters in public health.
Eat, live, be healthy
Whether we eat to live or live to eat, what we put into our mouths
helps define our health, especially in the long run.
WHAT is food to you? Many visitors to Malaysia may develop the
impression that Malaysians live to eat, not eat to live.
Regardless of what impression we leave, it’s an irrefutable fact that in
order to live, we need to eat, and what we eat can impact our overall health
and wellbeing.
The consequences of an unhealthy diet are myriad, and the emergence of
lifestyle diseases (also called chronic or non-communicable diseases) is one
example of how an unhealthy diet can wreak havoc.
Lifestyle diseases include atherosclerosis, heart disease, and stroke,
as well as obesity and type 2 diabetes; and they are a consequence of how we
live our lives - the food we eat, whether we’re physically active or not, and
the “poisons” we put into our bodies.
The World Health Organization has stated that “in 2001, chronic diseases
contributed approximately 60% of the 56.5 million total reported deaths in the
world and approximately 46% of the global burden of disease.
“The proportion of the burden of lifestyle disease is expected to
increase to 57% by 2020. Almost half of the total chronic disease deaths are
attributable to cardiovascular diseases; obesity and diabetes are also
showing worrying trends, not only because they already affect a large
proportion of the population, but also because they have started to appear
earlier in life.”
Defining good nutrition
No one can deny that long-term nourishment requires good nutrition. And
good nutrition implies eating the right quantities of foods from all food
groups - what most expert nutrition societies describe as “variety, right
proportions and moderation”.
It’s a nutritional lifestyle that promotes good health.
Almost every country in the world has a set of dietary guidelines that
help the population choose foods that lend to good health, which are generally
similar with only minor variations:
Eat a diet rich in fruits and vegetables.
Choose whole grain, high-fibre foods.
Limit saturated fat and trans fat.
Choose lean meats-and poultry.
Cut back on drinks and foods with added sugars.
Choose and prepare foods with little salt (sodium).
Now, what could go wrong if you do not practise healthy eating habits?
Plenty. For example, diets high in saturated fat and trans fat raise
blood cholesterol levels, which means increased risk of heart attacks and
stroke.
A diet high in salt? This can contribute to increased blood pressure,
with increased risk of stroke and other cardiovascular problems.
Too many calories means higher obesity risk, which then raises the risk
of other diseases such as heart disease, diabetes, and even certain cancers.
Nutrition in recovery and disease prevention
If you thought that nutrition is important for a person without any
problems, what about those who have already suffered an illness, such as a
heart attack or stroke? ,
They would need good nutrition to cope with the added pressures on their
body.
Minor adjustments might have to be made to ensure that nourishment is
not compromised for the patient.
Take, for example, a stroke survivor, wh may find eating difficult due
to swallowing difficulties, limited hand or arm movement, or possible loss of
appetite.
Here are a few tips:
Choose foods that are healthy and have stronger flavours.
Instead of salt, use spices to jazz up the taste.
Don’t rush - have meals at a leisurely pace.
Make the food visually appealing, such as choosing colourful foods like
different vegetables and fish.
Cut foods into small pieces - it’s easier to chew.
Pick softer, easier-to-chew foods. Remember that fibre is especially
important for stroke survivors to prevent constipation.
Gut health matters
As the system responsible for the digestion and conversion of the foods
we eat into energy and nutrients, good gut health is vital for overall health
and wellbeing.
So, what do we eat for good gut health?
Simple: a diet that encourages a balance of good gut bacteria, as well
as fibre to support and normalise bowel movement and prevent constipation.
A balance of good gut bacteria can be had by consuming probiotics and
prebiotics.
Probiotics are defined as “good” bacteria that help keep the digestive
system healthy, while prebiotics are “food” for probiotics, and usually come
from fibre in the diet.
Recent years have seen the emergence of studies that have linked gut
bacteria, specifically probiotics, to the body’s immune system function in
different ways.
Other studies have suggested that our diet may have a direct impact on
intestinal microflora and human health, and disruptions in gut microflora may
result in different disease states, including chronic inflammation, autoimmunity
and neurological disorders.
The role of fibre in the diet is not only to normalize bowel movement
and prevent constipation. Studies have shown that eating plenty of fibre is
associated with a lower risk of heart disease, stroke, type 2 diabetes and
bowel cancer.
There are two types of fibre-soluble and insoluble. Both are forms of
carbohydrates, but unlike other carbs, fibre can’t be broken down by the
digestive system.
Of note is the soluble fibre fructooligosaccharides, one of the most
studied prebiotics.
At the end of the day, we truly are what we eat, so in order to better
enjoy the fruits of our labour long into our golden years, it’s a good idea to
put some thought into what we should be eating right now.
This article is brought to you by Nutren® Fibre, a complete and balanced
nutritional nourishment, formulated with a special blend of soluble and
insoluble fibre with prebiotics that supports the recovery and digestive
health of those with malnutrition and tube-feeding individuals. The Benefits of Sport Activities
Benefits of Sports. Physical exercise is good for mind, body and
spirit. Furthermore, team sports are
good for learning accountability, dedication, and leadership, among many other
traits. Putting it all together by playing a sport is
a winning combination…
Read more:
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