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.

How Many Calories In A Glass Of Wine?

Have you ever considered whether the calories in a glass of wine make it worth drinking or not? Lots of different diets would have you believe that a simple, enjoyable glass of wine is going to derail your diet for good! But in actual fact the only way you can derail your diet is to get several things wrong all at once.

The fact is that a glass of wine may not be as harmful for your diet as you might think. Most diets ban it completely. It's also known for having empty calories. This basically means that you're getting calories and very little else in terms of fat, carbs or protein. But that isn't the end of the story - even though most diets like to have you believe it is!

So what's the caloric value of a single glass?

Well let's focus on a small glass here of around 115ml. Sweet wines will always be slightly more calorific than dry wines, because of their inherent sweetness. But once you see the difference between the two of them you might be surprised to learn there is less of a difference than you might think. How many calories should i eat?

Let's say you want a glass of red wine. If you go for a dry wine you'll be taking in around 83 calories. But maybe you're a sweet red wine kind of person? Okay, if that's the case you should be thinking of around 100 calories instead. Not much of a difference is there?

So let's move on to white wine. Are there fewer calories in a glass of wine in this situation? A glass of dry white wine (assuming around 115ml as stated before) actually has slightly fewer than 80 calories in it. Meanwhile you will be having more calories for a sweet white wine, but even then it will only get up to around 103 calories.

Fortified wines obviously have more, so if you stick to standard red or white wines you will be able to go by the calorific amounts given above.

How many calories should I eat in order to lose weight?

If you want to start keeping track of your calories in order to lose weight, the first thing you need to know is ask you how many calories should i eat each day . Sound simple, how many calories you should try to cut from your diet?.
The first step is to figure out how many calories you need in a day. To do this you must determinate your resting metabolic rate(RMR). That's the number of calories you need to support the unconscious work of your body, such as your heart, beat and breathiing.
The following is the most widely accepted method of determining your calories needs:

Step 1: Calculate your resting metabolic rate:

Female: 65.1 + (4.35 * weigh in pounds) + (4.699 * height in inches) - (4.676 * age)

Male: 66.5 + (6.25 * weight in pounds) + (12.71 * height in inches) - (6.775 * age)

Step 2: Caluculate your caloris needs

Now that you've determined your RMR multiply it by your activity factor:

. Sedentary: 1.2 (you sit, drive, lie, down or stand in one place for most of the day and don't do any type of exercise)

. Light activity: 1.3 to 1.4 (you're sedentary for most of the day and do light activity, such as walking, for no more that two hours daily)

.Moderate activity: 1.5 (you're on your feet most of the workday with light lifting only and do no structured exercise)

.Very activite: 1.6 to 1.7 (your typical workday includes several hours of physical labor, such as light industry and construcction- type jobs)

.Extreme activity: 2 to 2.4 ( you do heavy manual labor, army or marine recruit trainig or a competittive athlete)

Your RMR multiplied by your activity factor is your total daily calorie allowance fir weight maintenance.

To lose weight you need to incrrease your level of activity and or decrease your calorie intake until you are burning more calories than you consume

What's a calorie anyway?

When you hear the word, it conjures up images of eating cakes, candies and other food. Calories should be viewed as energy that keeps you going. The only problem is that you get too many of them, you end up stockpilling unused energy and that's what turn into fat.

What exactly is a calorie? It's a mesure of energy: the capacity to do work. Science defines calorie as the amount of energy required to raise the temperature of 1 gram of water by 1 degree celsius.

The simple functional purpose of calorie: to fuel our body's day to day activities.

How many calories should I eat to lose weight

Burning the Fat: Aerobics and Your Body

There are many great things about starting an aerobics program for your body. One of the greatest things about aerobics is that you can use it to burn fat in ways that are easier on your body than dieting. It is very simple to burn fat using aerobics as exercise, because there are many ways that you can train your body to do the work that it is supposed to in order to really get the most out of the aerobics that you are doing.

While you are building up a sweat and working on your heart rate, all of your muscles are also getting great things out of the aerobics work that you are doing. As you bring new blood and oxygen to all of your body systems, you are going to find that you are giving yourself the best chance to really get rid of all that unwanted fat as you go along. Working hard to burn fat is something that you can finally take control of when you are doing aerobics on a regular basis.

When you body is in constant motion, all of the body systems are working hard to maintain body functions at a normal rate. Because your muscles need to be moving more, your heart is going to have to work harder because the only way to get your muscles to move faster is to supply them with more blood and therefore more oxygen. Because your heart has to work harder your lungs need to work harder to provide your heart with the oxygen that it needs to keep pumping.

All of these things are going to work in tandem with each other to make a situation in which you are really getting the most out of your entire work out. When all of these systems are working together, you are going to find that you are much stronger than you think you would be. As your entire body fights to work harder, you are going to find that actually you are burning fat because your body needs energy to keep moving and to stay moving at a certain rate. It will find this energy in the stored pockets of fat that you have in your body. All of these things are going to happen quickly, and you will find that you are going to be much better off as you start to work out using aerobics more often.

Healthy Organic Food

Is Organic Worth It?

When you head to the grocery store, shopping for products like eggs, meat, fish, milk, and produce can be very tricky. Signs are posted everywhere labeling food as natural, organic, and a number of other things—but what’s the difference, really? Learning what specific names mean can help you decide if you should shell out extra money on a product of it is simply a marketing ploy.

Natural is a turn associated with a number of fruit and vegetable product. Typically, this is simple a marketing ploy to convince you to buy the product. After all, all fruits and vegetables are natural, right? Unless it’s a new kind of food that has been developed and processed, the product is natural. What you really probably want is organic. Organic foods are grown without chemical pesticides and fertilizers. There are two main benefits to organic foods. First, you are helping the environment because those chemicals are not being introduced into nature. Secondly, you are avoiding ingesting chemicals and are therefore healthy more healthy foods. However, organic products are usually more expensive. If you’re on a budget, skip over organic fruits and vegetables that you can peel, like oranges and bananas. After all, once you’ve discarded the peel, you’ve also discarded the chemicals. Instead, opt for organic items like apples, where you eat the peel. No matter what you buy, however, make sure that you rinse off the food when you get home.

Another tricky label you will see is “no hormones.” This is usually in regards to milk or meat products and is false, since all animals naturally produce hormones. Hormones are what helps an animal (even a human) regulate body organs, have young, and otherwise function. All meat products have hormones. What the labels really mean is that no hormones were unnaturally given to the animal, which is sometimes done to increase milk production. Regardless of hormones, however, the milk and meat is safe for a person and not a violation of an animal’s rights.

Lastly, a label on eggs and meat can indicate if the animal was caged or penned. This does not make a difference in the quality or nutritional value of the meat, but is simply a matter of animal rights. These products may be a bit more expensive, but if you want to make human decisions, that is the way to go. Reading the label and making healthy choices can sometimes be difficult, but learning how to do so can help you make the best choices for you diet.