Foods that Promote Weight Loss:
Fruits and vegetables:
These have low amounts of calories, but they are high in nutrition. Fruits and vegetables have many minerals, vitamins, micronutrients and antioxidants that are required for the body daily for staying healthy. Some foods are rich in fiber, which are very beneficial because they help in enhancing digestion process. Fruits have insulin, complex carbohydrates, pectin and other ingredients that check blood sugar levels, hence promote weight loss.

Oats:
Carbohydrates are the essential nutrients in one’s diet. Hence, one may not remove it from the diet. They are important for proper functioning of the body, because they are very much needed for carrying out many physical activities. Oats contain complex carbohydrates which are essential for meeting the body’s requirements.

Water:
To enjoy the benefits of water, one must drink 2 – 3 liters of water every day. Water helps in proper digestion. When a person feels hungry, he may be actually feeling thirsty. One can suppress hunger pangs by drinking water in between meals. Water keeps kidneys and liver functioning well. These organs are responsible for removing toxic substances and wastes from body.

Dairy products:
Cheese, yogurt and skimmed milk are low fat dairy products. Also, these are rich in calcium. Studies have proved that these products aid in burning fats in the body if included in daily diet. This makes it must to include them in weight loss foods.

Eggs:
Studies have proved that people who have one egg every day in their breakfast are healthier compared to those who do not have. Egg contains vitamin B12 that helps to remove fat cells from body. Additionally, eggs are good source of proteins, hence including them in breakfast keeps you full and satisfied.

Meat:
Meat is rich in proteins and is good for health, provided they should not contain fat. Lean meat is rich in proteins, which help in muscle formation. Additionally, protein rich foods have a peculiarity, they make you feel full for a long period. Hence, they reduce food intake. Cook foods in such a way that you retain their nutrition. One must cook lean meat in any of these methods – roasting, broiling and baking. You are advised to stay away from red meats if you are planning to lose weight.

Whole grains:
Brown bread and brown rice are rich sources of complex carbohydrates. They contain phosphorus, magnesium, vitamin B and other nutrients that are healthy for body. One must include whole grains in their daily diet.

Cucumbers:
Cucumbers have high water content. This helps in digestion. Cucumber is a negative calorie food that is it burns more calories than actual calories. Tomatoes and apples are also negative calorie foods.

Nuts:
Though nuts have fats, they are still considered as best foods for promoting weight loss. Nuts are good sources of omega 3 fatty acids, proteins, vitamins, minerals, carbohydrates other essential nutrients. It is must to replace fast foods and unhealthy snacks with nuts.

Green tea:
This is rich in polyphenols which help in burning of fat. This is one of the best foods that promote weight loss. Hence, make green tea as a part of your diet.

Beans:
Beans are high fiber foods. They make you feel full and reduce the tendency to have high calorie foods. Also, they improve digestion.

These are a few foods which help in promoting weight loss. Instead of three large meals, you must have six small meals in a day. Do not over eat and also give up fast foods, high sugar foods and fried foods. Also, it is must to exercise daily. You will be fit and have healthy body if you follow these steps consistently.

Healthy eating does not mean depriving yourself of favorite foods, becoming skeleton-thin or adopting too-strict eating habits. Rather, you should eat to have more energy, feel great and keep yourself fit and healthy. Diet for health is all about eating smart. Nutritious foods reduce the risk of illnesses like depression, diabetes, cancer and heart disease. They can also boost energy, sharpen memory and eliminate mood swings. Read on to learn how to create an ideal diet for health.

Simplify Your Diet
Do not be too concerned about counting calories in the beginning. Ensure your diet has plenty of fresh and colorful foods. Make small changes like eating a salad once a week or using olive oil instead of butter for cooking. You need not completely eliminate your favorite foods. Just consume them in moderation now and then. The main goal of your diet for health should be to give your more energy, make you feel good and eliminate the risk of ailments.

Water and Exercise
Drink plenty of water every day as it flushes out toxins and waste products from the system. Many people are dehydrated often which causes headaches, low energy and tiredness. Drinking plenty of water will also reduce your hunger pangs, minimizing food cravings. To back up your diet for health, exercise regularly and stay active. Exercise boosts your spirit and body and increases appetite, so you will tuck into your favorite foods with more relish at mealtime.

Eat in Moderation
Do not gorge on food, but eat to satisfy your needs and not to gratify your greedy taste buds. Diet for health should include a balance of minerals, vitamins, fiber, fat, protein and carbohydrates. In the beginning, do not completely ban salty, sweet and junk food from your diet. This will only increase your craving. Instead, reduce portion size and eat them in moderation. This is especially important while eating out as restaurant serving sizes have risen of late. Listen to your body and stop eating when your stomach feels half full.

Proper Eating Habits
How we eat also plays an important role as much as what we eat. Children especially should eat with their family members to learn ideal eating habits. Avoid eating before the computer or TV as it can lead to overeating. Enjoy your meal and chew the food thoroughly. Savor every bite and enjoy the texture, feel and flavor of the food.

Fruits and Vegetables
Diet for health should include plenty of vegetables and fruits as these are good sources of fiber, antioxidants, minerals and vitamins. Include five portions each of fruits and vegetables in your daily diet. Greens like Chinese cabbage, broccoli, mustard greens, kale and lettuce are packed with vitamins A, C, E and K, zinc, potassium, iron, magnesium and calcium. Sweet vegetables like squash, onions, yams, sweet potatoes, beets, carrots and corn are recommended. Best fruits are mangoes, oranges, apples and berries.

Importance of Whole Grains
Whole grains are rich in fiber and keep you energized and full for a long time. They are also rich in antioxidants and phytochemicals, which prevent diabetes, certain cancers and coronary heart disease. Research reveals that those who regularly eat whole grains have healthier hearts.

Healthy and Unhealthy Carbs
Healthy carbs are found in vegetables, fruits, whole grains and beans. These keep insulin and blood sugar levels stable, and make you feel full for a longer time as they digest slowly. On the other hand, avoid unhealthy carbs found in white rice, refined sugar and white flour. These carbs get digested quickly and can raise blood sugar levels.

Healthy and Unhealthy Fats
Healthy fats nourish our nails, skin, hair, cells, heart and brain. Omega-3 fats can prevent dementia, improve mood and reduce the risk of cardiovascular disease. Diet for health should include monounsaturated fats found in seeds (sesame, pumpkin), nuts (pecans, hazelnuts and almonds) and olive oil, peanut oil and canola oil. Polyunsaturated fats too are healthy and are found in fish like anchovies, sardines, herring, mackerel and salmon. Walnuts, flaxseed oils, corn, soybean and unheated sunflower oil also host healthy polyunsaturated fats. Eliminate unhealthy saturated fats contained in whole milk dairy products and red meat.

Protein-Rich Foods
Protein is essential to boost energy, growth, immunity and heart health. It is especially required for children as their growing bodies change daily. Tofu, soy products, seeds, peas, beans and nuts are great vegetarian sources of protein. Protein-rich non-vegetarian foods are turkey, chicken, meat, eggs, and fresh fish.

Calcium for Bone Health
Calcium helps to keep our bones and teeth strong and healthy. Diet for health should also include foods rich in vitamins D and K and magnesium, as these nutrients maximize the impact of calcium. Dairy items like cheese, yogurt and milk are rich in calcium. Other sources are leafy green vegetables and beans.

Summary
Diet for health should include adequate amounts of good fats, lean protein, whole grains and fiber-rich vegetables and fruits. It is essential to cut down on salt and sugar as excess consumption of these items can lead to health problems. Make it a point to enjoy your favorite foods, but ensure to consume them in moderation.

To treat heartburn, it is necessary to make dietary and lifestyle changes. Diet for heartburn can prevent the condition from becoming worse and even cure it. Your diet for heartburn should be framed keeping in mind the following guidelines:

• Avoid foods which can worsen the heartburn symptoms.
• Change the timings when you eat your meals and the quantity you eat.
• Overweight people should aim to lose weight.

Foods in Heartburn Diet
Include nutritious and low-calorie foods and consume them in moderate quantities. Ideal foods in diet for heartburn include dry beans, poultry, lean meat, fish, fat-free or low-fat milk, whole grains, fruits and vegetables. Eat only foods that have low amount of added sugars and fat.

Guidelines for a Healthy Heartburn Diet

• Ensure not more than 10% of a day’s total calories come from saturated fat.
• Calories from fat should not exceed 30% of a day’s total amount.
• Do not exceed 300 milligrams of cholesterol in diet every day.
• Sodium intake should be limited to 2,400 milligrams per day.
• Eat moderate food portions and do not eat to indulge your taste buds.
• Consume adequate calories to reduce blood cholesterol level and maintain an optimum weight.

Foods to Avoid
Certain foods can worsen your condition or even lead to acid reflux. Foods to avoid in heartburn diet include:

• Alcohol
• Caffeinated drinks and foods
• Tomato products
• Fatty and fried foods
• Peppermint
• Chocolate
• Citrus juices and fruits
• Carbonated drinks like soda
• Vinegar
• Certain spices
• Mustard
• Garlic
• Onions

Beware of Alcohol and Coffee
Alcohol and coffee can stimulate over-secretion of acid in the stomach. Fatty foods, chocolate and alcohol can weaken the lower esophageal sphincter and worsen heartburn symptoms.

Reduce Food Quantity
To treat heartburn, it is necessary to limit the amount of food you eat during every meal. Large meals can worsen your symptoms by causing over-secretion of stomach acid and exerting pressure on the sphincter. Also, do not eat just before bedtime. Eat dinner at least a couple of hours before you hit the sack. This will ensure you have an empty stomach the next day, with lower acid levels.

Diet for Heartburn: Losing Weight
Overweight people should aim to decrease calorie intake and increase physical activity to shed weight. This is necessary because extra weight puts added pressure on the stomach and increases acid reflux. So, lose weight to decrease this pressure and relieve heartburn symptoms.

Summary
Diet for heartburn should include healthy foods and exclude items that could worsen the symptoms. Do not eat just before bedtime and consume moderate portions. Talk to a nutrition specialist or health care provider to formulate an ideal diet for heartburn.

Stress is an inevitable by-product of today’s harried lifestyle. Traffic gridlock, office workload, surging inflation etc take a heavy toll on our mind and body. Another important cause of stress is our daily diet. Many of us have fallen into the habit of skipping meals and indiscriminate snacking. In this article, we present an ideal diet for stress by recommending healthy and nutritious foods that can enhance your physical and mental health. Read on to learn more about diet for stress.

Recommended Foods to Alleviate Stress

Yoghurt: This health food is great for summer as it digests easily. Yoghurt and other dairy products are known to increase serotonin levels in the brain. Thus, yoghurt helps to calm you down and ease stressed nerves. If you find plain yoghurt too boring, try out flavored varieties for fun and good health.

Dark chocolate: is not just sinfully tasty, it is also a known aphrodisiac. Munch on dark chocolate not just to pamper your taste buds but also to reduce stress hormone levels. Dark chocolate is a great mood enhancer. It has aphrodisiac properties which can boost love and good feelings in you. This is because dark chocolate contains phenethylamine which is a chemical the brain releases when we feel positive emotions like falling in love.

Citrus fruits: contain natural sugar which is a proven stress-buster. Natural sugar is also great for health. Instead of snacking on junk food which only add empty calories, try to eat fruits as part of your diet for stress.

Almonds: are known to be great stress relievers. They can also give you shiny hair, which would boost your self-esteem. Almonds contain zinc, magnesium, vitamin E and vitamin B2. These tasty nuts boost serotonin production which relieves stress and regulates mood. Almonds also contain antioxidants that fight the negative impact of stress and also prevent heart disease.

Herbal tea: and black tea control calories and enhance your mood. You can try jasmine tea, chamomile tea or other herbal varieties for better health. These teas contain medicinal herbs that act to relax and calm our mind. Research reveals that drinking four cups of black tea every day reduces the production of the stress hormone cortisol. It is well known that high stress levels increase the production of cortisol. So, drink black tea every day to reduce cortisol production and alleviate stress.

Fish: These contain proven stress fighters like vitamins B6 and B12. In fact, B12 plays an important role in the release of serotonin, which is known as the ‘happy’ chemical. Deficiency of vitamin B12 can cause depression. Seafood is an excellent source of zinc which helps to relieve stress.

Broccoli: This green vegetable tastes yummy when added to salad, rice or pasta. Its stress-busting effects are legendary. Broccoli is full of folic acid, a B vitamin that can relieve depression, panic, anxiety and stress. It also contains plenty of fiber which prevents constipation and relieves irritable bowel syndrome caused by long-term stress.

Garlic: is legendary for keeping vampires and stress at bay. It also reduces the body’s glucose levels. The reason why garlic soothes stress is because it contains healthy antioxidants.

Bananas: This fruit is favored even by professional athletes because of its rich potassium content. Potassium regulates blood pressure and relieves stress and heartburn.

Salmon: This fish is rich in omega-3 fatty acids, which are known mood elevators. Include salmon in your daily diet for stress to combat the effects of work stress. Omega-3 fatty acids improve brain function, which means you will be able to remain mindful and alert throughout your hectic work day.

Whole grains: Foods with whole grains are recommended as they increase serotonin levels. This brain hormone improves mood and relaxes mind and body.

Chicken breast: The main reason to include chicken breast in the diet for stress is because it contains high levels of tryptophan, which is known as the sleep hormone. After a stressful day, consume chicken breast for dinner and the tryptophan in it will help you give quality restful sleep.

Summary
Health experts aver that the foods we eat have a great effect on our mood and ability to handle stress. Include the above foods in your daily diet for stress to help your body and brain combat stress effectively.

Hypertension (high blood pressure) is a dangerous condition that affects 25% of the adult population in the US. An additional 25% have higher than normal blood pressure readings. If blood pressure is not controlled, it can lead to severe consequences like diabetes, heart attack etc. Thus, a healthy diet for hypertension is necessary to control and alleviate this condition. In this article, we reveal the healthy foods that you should include and the dangerous ones to avoid in your diet for hypertension.

DASH Diet for Hypertension
Many doctors recommend the DASH (Dietary Approaches to Stop Hypertension) diet to reduce high blood pressure. Research reveals that patients who adopted the DASH diet were able to lower their blood pressure in two weeks. This diet includes the following guidelines:

• Consume more low-fat dairy items, vegetables and fruits
• Reduce the intake of foods containing total fat, cholesterol and saturated fat
• Consume more nuts, poultry, fish and whole grain products
• Limit intake of sweets and red meat
• Diet for hypertension should include foods rich in calcium, potassium and magnesium
• It is important to restrict salt intake

Tips for DASH Diet

• Eat a serving of vegetables for lunch and dinner.
• Eat a serving of fruit along with your meals or when you feel hungry between meals. You can eat dried and canned fruits as these are easily available.
• Use fat-free or low-fat condiments.
• Drink plenty of skim or low-fat products every day.
• Limit your intake of meat items. In fact, you can even try to go vegetarian and check the results.
• Add nutritious items like dry beans, pasta, rice and vegetables in your diet for hypertension.
• Replace unhealthy snacks like chips with healthy items like raw vegetables, fruits, fat-free or low-fat yogurt, raisins and nuts.
• Choose products that have low sodium content.

Hypertension Diet Facts

• Your body weight is directly related to the amount of calories you consume every day.
• Excess body fat is dangerous as it can cause a host of health risks.
• Potassium plays an important role in treating blood pressure.
• Low calcium levels in diet increases the risk of hypertension.
• Excess sodium intake can increase blood pressure.

Summary
Diet for hypertension should aim at controlling and reversing this dangerous condition. The diet can be successful if you remember to eat for need and for the greed of pandering to your taste buds. You don’t have to completely eschew your favorite foods. Just remember to consume them in moderate amounts to enjoy your daily dieting.

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Diet plays an important role in helping to control diabetes. Diet for diabetes should be planned to help the patient maintain optimum body weight, get adequate nutrition and keep their blood sugar levels normal. The diet should be based on the patient’s age, sex, height, weight, physical activity and type of diabetes. Factors such as cholesterol and blood pressure levels need to be considered while preparing diet for diabetes.

Tips for Diabetic Diet

• Consume foods rich in fiber like bran muffin, rolled oats, raisin brain, whole-wheat bread, whole-wheat pasta, sweet potatoes, white potatoes, brown rice and white rice.
• Instead of eating three regular heavy meals, you should eat five smaller meals.
• Replace junk foods and bakery products with whole cooked cereals.
• Give a gap of two hours after eating carbohydrate-rich foods before going to bed.
• Consume five helpings of fresh fruits and vegetables every day.
• You don’t have to completely give up eating your favorite sweets and other foods. Just ensure you consume them in moderation.
• Do not skip meals and maintain a food diary to keep track of your daily diet. Go through this diary regularly to identify problem areas like your morning mocha or afternoon snack. Thus, you will be able to pinpoint and avoid the foods which are increasing your calorie intake. Maintaining a food diary can enhance your awareness about your diet and help you reduce emotional eating and mindless snacking.
• Diet for diabetes should aim to reduce body weight by 5% to 10% which is enough to considerably lower your blood sugar, cholesterol and blood pressure levels.
• The ideal diabetes diet has moderate amount of calories, low fat and is rich in nutrients.
• Beware of the myth that a high-protein diet is good for diabetes patients. The actual fact is too much protein can lead to insulin resistance. Ensure your diet includes the right amount of carbohydrates, fats and protein.
• Whole grain carbs are ideal as they contain fiber, digest slowly and help to maintain even blood sugar levels.
• Limit your intake of highly refined carbs like rice, pasta and white bread. Go easy on snack foods, candy and soda.
• Ideal fruits for diabetes patients are berries, peaches, pears, apples, papayas, mangoes and bananas.
• Opt for foods with healthy protein such as skinless chicken, fish and beans.
• Do not indulge your taste buds and eat only for need. Stop as soon as your stomach feels half full.
• Drink alcohol in moderate amounts as alcohol can impact insulin and diabetes medication.
• Avoid eggs, whole milk dairy products and red meats as these contain unhealthy saturated fats.
• Rather opt for foods with healthy unsaturated fats which include avocados, nuts, canola oil and olive oil. Omega-3 fatty acids are good for health and their sources include flaxseeds, tuna and salmon.
• You should eat meals regularly at set times. This enables the body to better regulate your weight and blood sugar levels. Eat consistent and moderate meal and snack portions.
• Never skip breakfast which is considered the most important meal of the day. A hearty and healthy breakfast will give you energy throughout the day and keep your blood sugar levels steady.
• Diet for diabetes should be backed up with regular exercise. Research proves that regular exercise improves insulin sensitivity. Easy and effective exercises include biking, swimming and brisk walking.

Summary
A healthy diet for diabetes is essential to control this ailment and prevent it from ballooning to dangerous levels. We hope the above tips will help you formulate an effective diet that can help you maintain good health and vitality.

]]> http://www.drgranny.com/2011/12/15/diet-for-diabetes/feed/ 0 http://www.drgranny.com/2011/12/14/diet-for-seniors/ http://www.drgranny.com/2011/12/14/diet-for-seniors/#comments Wed, 14 Dec 2011 05:22:32 +0000 admin http://www.drgranny.com/?p=4198

As people become older, their body starts to lose its strength and flexibility. So, diet for seniors needs to tackle these changing needs. To make up for the loss of physical vigor, seniors need to eat healthy foods. Read on to learn more about healthy and nutritious diet for seniors.

Water
Water is essential for seniors. They should drink at least eight glasses of water every day to flush out toxins and enable easy bowel movement.

Calcium
Osteoporosis is a deadly ailment which affects seniors and makes their bones brittle. To avoid osteoporosis, seniors should consume foods rich in calcium, which strengthens the bones. After 50 years of age, a person’s calcium requirement rises to 1,200 milligrams a day. Therefore, diet for seniors should include calcium-rich foods such as tofu, orange juice, cottage cheese, kale, broccoli and skim or low-fat milk.

Soybeans
Soybeans are a food made in heaven for seniors. They are loaded with zinc, potassium, B-vitamins, iron, calcium and protein. They are also low in calories and fat. Soy-rich foods like soy milk, tempeh and tofu prevent osteoporosis, reduce the risk of heart disease and ease menopausal symptoms.

Fiber
Seniors need adequate amount of fiber in their diet to ease bowel movement and prevent constipation. Fiber-rich foods are legumes, raw vegetables, fresh fruits, popcorn and whole-grain breads. Fiber-rich foods move faster though the intestines and exit more easily. They also reduce cancer risk, control blood sugar levels and lower cholesterol levels. Doctors recommend older people to consume about 30 grams of fiber every day.

Brain Food
Along with physical weaknesses, seniors can also slowly lose their mental faculties. So, they need to maintain their memory power and brain function. Diet for seniors should include shellfish as it contains potassium, magnesium, iron and vitamin B12 which are good for brain function.

Low-fat Foods
Fatty foods can cause cancer and depression in seniors. So, they should avoid them and instead consume foods rich in omega-3 fatty acids as these are good for the brain and heart. These foods include salmon, items cooked in canola oil and avocado.

Dental Health
Seniors also face the danger of declining oral health. To keep their teeth strong and free from cavities they should eat raisins, raw broccoli and cooked spinach. Drinking lots of water every day is also essential to maintain good oral health.

Antioxidants
Antioxidants prevent cancer and help the body derive maximum nutrients from the food ingested. Foods rich in antioxidants are carrots, spinach, sweet potatoes, tomatoes and blueberries.

Low-Sugar Diet
Sugary foods are harmful as they contain only empty calories and can cause diabetes. A low-sugar diet is necessary to prevent fatigue and excess weight gain. Low-sugar foods include caffeine-free soda, whole grain breads, apples, low-fat yogurt and vegetables.

Digestion
Seniors need to ensure their digestion is smooth to prevent unnecessary health problems. To improve digestion and prevent colon problems, consume foods like red beets, non-greasy items, cranberry juice, cod liver oil, green tea, unprocessed raw foods, barley, prunes, oat bran and turnips.

Low-Salt
Diet for seniors should also be low in salt. Low-sodium foods include Lima beans, Brussel sprouts, fresh coconut, blackberries, roast beef, tomatoes, okra, apple sauce and herring.

Whole Grains
Compared to refined carbohydrates, whole grains are healthier. Consume more of whole grain cereal, bread, muffins, bulgur, brown rice, quinoa and bran cereals.

Fruits and Vegetables
Raw fruits and lightly steamed vegetables are rich in many minerals and vitamins. Diet for seniors should include kiwi fruit, peas, mushrooms, asparagus, corn, cauliflower, watermelon, summer squash, strawberries, cucumber, peppers, artichokes, red cabbage, brown onion and leeks.

Eyesight
The passing years slowly take a toll on eyesight as well. Seniors should eat the right foods to maintain their visual faculties. Foods good for the eyes include garlic, spinach, kale, onions, and fish oil (found in walnuts, flax seed, salmon and mackerel).

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A growing child needs a balanced diet to fuel their energy needs. A child who is one year old can start eating most of the dishes preferred by others in the family. But, care should be given to limit their intake of spicy food. Children are naturally fussy about food, so you should make their meals attractive and interesting. Kids have smaller appetites, so give them five or six smaller meals every day. Diet for children should include plenty of vegetables, fruits, cereals, whole wheat bread, soya products, fish and meat. Read on to learn more about the ideal diet for children.

Calorie Requirement
As mentioned earlier, growing children need plenty of calories to fuel their energy needs. However, restrict giving skimmed milk to children below five years to control their intake of cholesterol and fat. Instead of fatty and fried foods, give your kid baked and grilled items. Enriched cereals and whole grains are rich in calories. Avoid fatty foods and concentrated sweets.

Protein Requirement
Protein is essential in the diet for children as it fuels their muscular development. Children need more essential amino acids compared to adults. Foods rich in protein include lean meats, eggs, poultry, milk, soy and sea food.

Mineral and Vitamin Requirements
Children should consume foods rich in minerals and vitamins. They need high amounts of iron and calcium in their growing years. Calcium deficiency can affect children’s bones. Therefore, diet for children should include foods rich in calcium like fish, green leafy vegetables, milk products and milk.

Carbohydrate Requirement
Diet experts say about 50% of a kid’s calorie intake should be provided by carbs. Foods rich in carbohydrates include milk, vegetables and whole grains. Avoid foods made with added sugar and high refined flour.

Healthy Fatty Acids
These are essential for the proper growth and brain development in children. Foods rich in healthy fatty acids include tuna, salmon, olives, avocados, nuts and vegetable oils.

Fiber
Dietary fiber is recommended for children as it has many benefits like reducing the risk of certain cancers and heart problems. Fiber also eases bowel movement and helps to avoid constipation. Children should eat plenty of fiber-rich foods like vegetables, fruits and whole grains.

Tips for Healthy Diet for Children

• Instead of three regular meals, give your child five smaller meals a day.
• Do not force your child to eat as this will make them obstinate.
• Add colorful vegetables and fruits to their diet.
• Discourage your child from eating unhealthy snacks between meals.
• Encourage your child to play a lot of outdoor games and sports to increase their appetite.
• Advise your kid to refrain from consuming junk food and sugary beverages as this is the main reason for the childhood obesity epidemic in the US and other countries.

Summary
Parents should lead by example and inculcate healthy eating habits in their kids. A balanced and nutritious diet for children is essential to cater to their high energy needs. Inculcate disciplined eating habits in your child which will last them a lifetime.

]]> http://www.drgranny.com/2011/12/13/diet-for-children/feed/ 0 http://www.drgranny.com/2011/12/09/diet-for-weight-gain/ http://www.drgranny.com/2011/12/09/diet-for-weight-gain/#comments Fri, 09 Dec 2011 08:03:46 +0000 admin http://www.drgranny.com/?p=4169

Your body weight depends on lifestyle and bio-chemical factors. Each person’s metabolism rate is different, dictating the calories they need in their diet to gain weight. Other factors that control weight include genetic makeup, medications taken, age and health condition. To gain weight, you must consume more calories than you burn. But, you should not indulge in eating junk food to put on weight. Read on to learn more about the ideal diet for weight gain.

Dieting Tips to Gain Weight

• Consume only nutritious food. Avoid or limit junk food as they only provide empty calories. Include foods like soya, milk, seeds, nuts, fruits and vegetables in your daily diet. These foods will ensure your weight gain is healthy and controllable.
• Eat smaller meals more frequently. Snack on vegetables and fruits between meals. Banana is one of the most recommended fruits, which is consumed even by professional athletes for its numerous benefits. Nuts contain unsaturated fats that help in healthy weight gain. Olive oil is recommended for daily dishes as it protects against heart ailments.
• Along with a healthy diet, it is essential to exercise regularly. Exercise boosts the metabolism rate and digestive power. Toning and building muscles will ensure your weight gain is healthy. Regular exercise requires extra energy requirements which can be provided by fruits, nuts, cereals and rice. The best exercises to build muscle mass are bar dips, pull ups, barbell rows, bench presses, dead lifts and squats.
• A balanced diet includes the right amounts of fats, carbohydrates and protein. Foods rich in protein include nuts, tofu, legumes, peas, pulses and beans. For carbs, consume sweet corn, potatoes and rice. For healthy fats, consume cheese, olive oil, butter and dairy products like milk.
• Healthy eating habits are also important. Chew your food thoroughly to ease digestion. Avoid drinking water during the meal as this dilutes the gastric juices and affects digestion. Wait for an hour after the meal before drinking water. And, ensure to drink plenty of water every day to remain hydrated and flush out toxins.
• Eat smart and not large. Choose meat, fish, dairy products and eggs over bread. Foods with high starch content should be included in your diet for weight gain. These foods include tapioca, rice and potatoes.
• In between meals you can snack on high-calorie items like breakfast bars, yogurt, dried fruits and muffins.
• Energy drinks, fresh fruit juices and milk are nutritious and healthy, and can aid weight gain.
• Research reveals that heredity plays an important role in determining body weight. But, you can beat this factor by eating smart and exercising effectively.

Summary
We hope this article has provided you useful information on the right diet for weight gain. Do not be in a hurry to put on weight lest you accumulate flab. Take it slow and easy, and gain weight gradually and in a healthy manner to enjoy long-lasting results.

]]> http://www.drgranny.com/2011/12/09/diet-for-weight-gain/feed/ 0 http://www.drgranny.com/2011/10/04/diet-for-flat-stomach/ http://www.drgranny.com/2011/10/04/diet-for-flat-stomach/#comments Wed, 05 Oct 2011 00:43:04 +0000 admin http://www.drgranny.com/?p=3774

Many people eat the wrong foods in their bid to get a flat tummy. They may end up harming themselves. Dieting is not about eating nutrition-less foods. It is about consuming healthy foods in limited amounts. If you want burn belly flab, read on to learn more about


healthy diet for flat stomach

. Try to implement a few of the below ideas to gain benefits.

Diet for Flat Stomach

• Starving yourself to become slim is a bad idea. You may invite a host of ailments that way. The wise thing is to eat regular, smaller meals through the day. Your meals should contain adequate amounts of carbs, protein and healthy fat.
• Drink plenty of water to flush out toxins and stay full for longer. Water is also a great antidote to hunger pangs and you can drink it instead of indulging yourself with unhealthy snacks.
• Avoid sugary fruit drinks and soda as much as possible. Sugar has no place in a
  

  diet for flat stomach

  .

• Healthy fats are essential for good health. You can find them in flaxseed, walnuts, olive oil, natural peanut butter and almonds.
• Your diet for flat stomach should also be in rich in protein, which helps to rebuild muscles after workouts. And, more muscle means less fat, which leads to a flat belly.
• Complex carbs are good for health. You can get them in some cereals, vegetables, fruits and grains.
• Eat plenty of vegetables every day. They don’t have much calories and are rich in fiber, which will make you feel full for longer and also ease bowel movements.
• Blueberries are tasty and nutritious, and great for the stomach. They contain antioxidants and also have cancer-fighting properties.
• Omega-3 fish oils are a boon for the joints, heart and brain. They also lower blood sugar after meals, so they are essential in a
  

  diet for flat stomach

  .

• Eat a hearty breakfast every day. Most dieticians say it is the most important meal of the day. You are basically fasting through the night and your body needs nourishment in the morning. A hearty breakfast will keep you full and energetic through the day and prevent snack cravings.
• Green tea burns fat and they also come in many tasty, flavored varieties.
• Don’t starve after a workout. Your body needs nutrition and nourishment after a workout to help it recover and burn fat.
• Maintain a food journal and record what and how much you eat. Review this journal every week and check for progress or lack of it.
• Positive thinking and perseverance are important. Willpower will help you stick to your diet goals. And, if you have a bad day and gorge at a party, don’t lose heart. Get right back on the ladder the next day and maintain your diet thereafter.

Ideal Foods in Diet for Flat Stomach

Read on to learn about a few fat-burning foods that can trim your belly. Ideal foods to burn belly flab are rich in fiber and protein. In fact, your body consumes more calories to digest protein compared to fat. So, a protein-rich diet is essential to burn extra fat. Ensure that you include the following fat-burning foods in your


diet for flat stomach

:

• Eggs
• Tuna and salmon
• Low-fat dairy products
• Lean cuts of meat
• Whole grains
• Beans
• Olive Oil
• Oatmeal

Summary

Your goal in eating a healthy


diet for flat stomach

should be to remain healthy and robust, rather than weak and skinny. In the long run, a strong body with good immunity is more welcome than just a skeleton skin and bones figure, which seems to be all the rage among models and young girls. So, eat healthy and exercise regularly to maintain a slim and trim body and waistline.

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