We are what we eat. Be healthy

 

 
Being overweight, eating poorly, and being physically inactive all increase your risk for high blood pressure, heart disease, stroke, diabetes, and some forms of cancer. Other factors affecting your disease risk include your family and medical history, and lifestyle factors such as whether you smoke or drink too much alcohol.

You need to start calculating how much calories your taking in, so keep a diary of what you eat over a week. Write down the amount of calories your eating at the end of the 7 day week and look at what types of foods you are consuming. If you have too many junk foods in there then its time to cut it out and get eating some whole foods full of healthy nutrition.

How many calories should I eat? to maintain a healthy body. Tips:

How many calories should I eat? to maintain a healthy body.
Eat healthier without missing those extra calories here some tips:

-Start by making a few small changes and resolve to keep making small changes until your efforts have snowballed into a new way of eating. Keep a food diary for a week or two, then look at it carefully for things that you can change and check always the calories. You could decide to choose the five highest fat things you ate in the past week and look for healthier substitutes for each of them.

-There are just so many different things with so few calories and high nutrition. But to get the most benefits, you should go for as many different colors as you can find.

-Veggies fill you up with few calories and are packed with the vitamins and minerals. If fresh veggies just aren’t in your time schedule, go for frozen then canned.

-One relatively painless strategy is to change to healthier cooking oils and spreads. Olive and canola oil work well as basic cooking oils.

-Read the labels on margarine and spreads carefully and choose one with no trans fats.

-Try to eat at home more often, where you have more control over what you eat and how foods are prepared. Learning to cook is a valuable life skill and the time spent cooking and eating as a family can create happy memories related to healthy eating.

-Drink at least eight, 8-ounce glasses of water a day.

-Build your own healthy environment and set some ground rules. If there are foods hard to resist, don’t bring them into the house.

-Do exercises three times a week. If just starting out, do 20 minutes of cardio and build from there, working up to at least 30 minutes of cardiovascular exercise no less than three times a week. For best results, exercising first thing in the morning on an empty stomach because you’re burning stored fat.

-Find a balance with good nutrition and exercise

In a world brimming with unlimited food choices we have to take responsibility for our diet. Consistently making sound choices can help keep us healthy. There’s no shortage of delicious and healthy foods to fuel our busy lives. It’s up to us to take control of what we eat.

How many calories should I eat?

Maybe you are eating a lot of foods but no getting the nutrients that you need for a healthy diet and maybe you are not making enough physical activities for burn the extra calories.

You need know how many calories you should eat every day to help increase your chances of a longer life.

You need to balance the calories that you take in each day with the calories that you expend each day.

Am I overweight?

You can find out if you're overweight or obese by figuring out your body mass index (BMI).
BMI: is a number calculated from person’s weight and height. BMI provides a reliable indicator of body fatness and is used to screen for weight categories that may lead to health problems.
Women with a BMI of 25 to 29.9 are considered overweight, whereas women with a BMI of 30 or more are considered obese.
All adults (aged 18 years or older) who have a BMI of 25 or more are considered at risk for premature death and disability from being overweight or obese.

Body Mass Index (BMI) Calculator is a great tool to determine when extra pounds translate into health risks. BMI is a measure which takes into account a person’s weight and height to gauge total body fat in adults.


BMI Calculator for Child and Teen from the Department of Health and Human Services Click Here


BMI Calculator for adults from the Department of Health and Human Services Click Here


You need have a healthy diet and physical activity because these will help your health, your diet is the key factor that affects your weight. Having a healthy weight for your height is important. Being overweight or obese increases your risk of heart disease, type 2 diabetes, high blood pressure, stroke, breathing problems, arthritis, gallbladder disease and some cancers

Calculate your body mass index (BMI) to assess your weight status and health risk level.

How many calories does physical activity use?

It is very important know how many calories you are burning for determinated exercise. If you practice regular physical activity that can help you control your weight by burning calories, when you burn more calories than you eat each day, you will lose weight.

The execises will increase your energy, boost your mood and will make you feel good.
Reduce stress and help you relax.
Makes your muscle stronger.
Fortifies your bones and muscles.

Will help you look better, when you burned calories and look more tone then people who don’t practice sports.
Will help you sleep better.
Health benefits: helps lower cholesterol and blood pressure. And reduce the risk of cardiovascular disease.

Exercise is an essential component to your weight loss program. Assess your exercise-burned calories.
How many calories should I eat

How many calories from fat should I eat ?

It is important know the limits of fat calories; too much fat in your diet can cause many problems to your health.
Someone who needs about 2000 calories a day should be eating NO MORE than 65 grams of fat a day on average.
Here there is an easy way to know how much fat you should eat:

- Take the number of calories that you eat each day and multiply it by 30 percent (0.3)
2000 calories x 0.30 = 600 calories from fat

- Divide your answer by 9 because 9 is the number of calories in each gram of fat.

600 / 9 = 65 grams this is the number of grams of fat that you can eat


How many calories of saturated fat I should eat?

-You need eat no more that 10 % of calories from saturated fat (chocolate, butter, meat, ice cream….). Saturated fat increased levels of risk for heart disease. A low fat or fat free diet will help you loose weight and give you a better quality of life.

You can use this book to plan healthy balanced meals and learn how many calories you should eat Click Here!

To maintain a balanced eating routine, you need to know where your daily calories should come from. Enter your gender and your daily calorie intake and this calculator will show you how many of your daily calories should come from fat, protein, fiber, sugars, and total carbohydrates.

Calories in food

Which foods should I eat to have a better quality of life? (How many calories should I eat)

Naturally, different foods provide different amounts of calories. Some foods, such as ice-cream, have many calories; while others, like leafy vegetables, have few.

Choose a variety of whole grains:

-Change whole-grain products over refined products, such as whole-wheat bread instead of white bread.

-Whole grain contains the entire grain Kernel (endosperm, germ and bran). Refined grains have been milled (the germ and the bran are removed).Whole grains provide vitamins, carbohydrates, fiber and minerals. And you can prepare your own whole wheat bread in your house.

- A lot fruit: Eat a variety of fruits fresh, frozen, canned or dry. Keep a bowl of washed, whole fruit in the kitchen, ready to eat.

-Increase intakes of vegetables and fruits: Select vegetables such broccoli, carrots, green beans, cabbage, soybeans, sweet potatoes, spinach, lentils, kidney beans, garbanzo beans and split peas.

-Important too is the protein: You find protein in the fish, nuts, seeds, and peas. Prefer boiled, grilled, roasted, poached, broiled meat, poultry, or fish instead of frying. Drain off any fat that appears during cooking.

-Don't forget the calcium: Calcium is important every day. You can find in milk, yogurt and cheese. You can include low-fat and fat-free milk as a beverage at meals.

-Don’t forget: Potassium, Iron, and vitamins A.Choose a little of: Choose and prepare beverages and foods with a little of sugar and salt.

-Always tray prepare healthy food low in trans fats and saturated fats.

-You should eat lower cholesterol food, low saturated fat and low fat: because too much cholesterol in the blood can clog your arteries and increase your risk of stroke and heart disease.

-Cholesterol is a fat-like substance found in animal products such as meat and eggs. Your diet should include no more than 300 milligrams of cholesterol per day.

-Balance the food you eat with physical activity like walk at least 30 minutes a day

-You can use the Nutrition Facts Section information on the labels when you buy food.

Assess your daily food intake calories and compare it to your calorie goal.



how many calories should I eat?

Food calorie list in fast food

I find this site very interesting for us that sometimes we eat fast food.This university they make a study about  the nutritional information of several of the largest fast food chains in America.They show food calorie list : http://www2.wfubmc.edu/Nutrition/Count+Your+Calories/dtd.htm 

The fast food section of the Nutrition Center web site gives fat, cholesterol, calories and sodium content of just about everything on the menu at several of the largest fast food restaurants including Wendy's, Burger King, McDonald's, Subway, Kentucky Fried Chicken, Pizza Hut, Papa Johns and Domino's Pizza. 

Check always how many calories should I eat each time that you go to the fast food store and compare the food calorie list in fast food now.

On the Subway menu, for instance, scroll down to the salads section and compare several possibilities for fat (or sodium, cholesterol or calorie) content. The lowest fat salad at Subway, according to Subway's own nutrition estimates, is the roast beef salad with 10 grams, followed by the turkey breast salad with 11. The highest fat content is in the tuna salad, which many people would assume to be a good food choice. It has 68 grams of fat. There's also a handy "best" and "worst" series of buttons at the end of each menu.