5 Foods you should avoid

Some of the rules of a healthy diet are fairly obvious, such as staying away from fastfood, say "no" to fried foods, and keep the chips and cookies to a minimum. Unfortunately, eating intelligently involves more than avoiding notoriously unhealthy foods.
Behind the facade of words like "organic", "fat free" and "natural", there are a number of foods that can kill a diet of calories and fill you up. Thus, we present a list of 5 foods you should avoid ; just because they sound nutritious, does not mean that the food is really good for you.

Salad

The biggest mistake is to ruin a salad with vegetarian food filling it with hundreds of calories in the seasoning. "Look at the label," advises Keri Gans, registered dietitian and author of The Small Change Diet. Often the salad dressing in the restaurant has more calories than a chocolate bar. "You must add 60 calories to your salad," says Gans.

Beats

Mixed fruits with frozen yogurt sounds like a foolproof healthy snack. But the dietitian Tara Miller warns against excess of a good thing. "People think that because it's fruit is healthy," he said. However, most of the beats, especially those sold in specialty stores, contains large portions of carbohydrates. Then take a small portion, and try adding vegetables to their beats wherever possible.

Soymilk

Both the soy milk and almond milk are excellent choices for those who are lactose intolerant. But many people choose vanilla or regular sweetened varieties of these beverages, ignoring excess sugar and taking only the healthy connotations of the word "soy" or "almond". If sweetened versions are all you can tolerate, however, Miller recommends avoiding sugar, mixing a teaspoon of vanilla unsweetened tea.

Granola

The granola is a food that most people consider as an option for breakfast super healthy. But the granola can also be high in sugar and low in fiber, says Gans. "When you choose the granola, please read the label carefully," she said. "Not all granolas are equal." Check your cereal or granola that you are choosing from the store shelf has at least 4 or 5 grams of fiber.

Frozen food

There is an entire section of frozen options, quick meals and easy to make, and who have a low calorie count. However, many are also packed with sodium, says Angela Ginn, a nutritionist and owner of Nutrition counseling Learn-2-Live. "The fixed and frozen foods can contain the sodium value of a day," it, which is about 2,300 milligrams per day said.

So do not be fooled by the words used to market foods , check the labels and look for the amounts of calories, sodium, fiber and fats. And try your best not to consume these 5 foods.

The best foods for health

We know that a healthy diet provide health benefits. However, there are a number of foods (mythologized as bad) that are essential for disease prevention.
The main thing is that these foods have the ability to develop and strengthen the immune system, so that, when consumed, the incidence of chronic diseases such as diabetes or heart disease is lower. It also helps to improve your skin and maintain or reduce your weight.
Today's Diet Tips will show you what the best foods for health .

Eggs

Although many articles saying that they increase the risk of heart disease, several studies have shown that is not entirely true: the eggs have a plethora of nutrients that are not found in many foods and has been shown to prevent breast cancer, the muscle degeneration and cataracts.

Greek yogurt

This yogurt is a great way to get calcium and improve the immune system, due to its content of beneficial bacteria.

Skimmed milk

in addition to improving the levels of calcium, it helps decrease body fat, reduces the risk of heart disease and some cancers, eliminates joint pain (especially in the back) and prevents depression.

Salmon

It is a rich source of vitamin D and omega 3, and both components prevent heart disease, arthritis symptoms and improves skin health.

Lean meat

Provides a large amount of iron (prevents anemia), zinc (which helps improve memory), vitamin B (which provides energy) and antioxidants (which preserves the health of the brain).

How about adding these foods to your daily diet and get a better health . And make various delicious dishes!

Major nutrient meat

A diet rich in vegetables, legumes, seeds and grains is essential to maintain good health, but the meat, often seen as a villain, is also a nutritionally rich food and great importance in food.
Red meat contains high biological value protein and important micronutrients that are necessary for good health throughout life. Also contains a lot of fats, including omega-3 acids and essential fats.

Beef Nutrient

In general, red meat is a good source of protein, niacin, vitamin B6, vitamin B12, phosphorus, zinc and iron. The B vitamins are not easily found in foods of plant origin. So eating red meat regularly replenishes the recommended requirements.

The importance of vitamins beef

- Vitamin B1 is important for heart health and nervous system. 

- Vitamin B2 helps your body release energy from food and is found mainly in beef and liver. 

- is also found in liver vitamin B3, it is important to build the structure of the skin. 

- Vitamin B5 is a key element in the production of red blood cells in your body and you can find it both in chicken and in beef. 

- Vitamin B6 is necessary for a healthy nervous system. 

- Vitamin B12 helps release energy from food and is important for the production of red blood cells. You can also find this vitamin in fish and dairy products. 

- In addition to vitamins, meat is a high protein food can provide all essential amino acids.

Prefer lean meats

The meat has been identified with a major cause of heart disease in recent years. As we saw, meat is an important food and like all other types of food should be consumed in a balanced way .

Stick to lean cuts and do not exceed the amount of 170 grams / day consumption. Opt for baked dishes, grilled, boiled or not to increase the calorific value and the amount of fat.

Meet foods rich in zinc

Zinc is another mineral of extreme importance for the proper functioning of our body .
This nutrient plays a key role in our body, assisting the immune system in the body's defenses, healing, improves taste, is antioxidant, helps in the formation of the fetus, works on the synthesis of DNA and participates in over 300 enzymatic reactions.
The lack of zinc causes a decrease of taste perception, loss of appetite, growth retardation, skin disorders and depression of the immune system, which facilitates the onset of the disease. If the diet provide insufficient amount of zinc during pregnancy, there may be impairment of fetal development.
Foods rich in zinc

Oyster

The oyster's food champion in amounts of zinc. A single oyster provides 38 mg of zinc, and the daily requirement is around 8 mg for adults, 10 mg for children and 12 mg for pregnant women.
In addition, oysters are rich in vitamin E, great for the skin, is rich in omega 3 fatty acids, great for depression, and the heart, is a B vitamin which stimulates the brain, including the B12, which helps in combating fatigue. Contains Vitamin D is necessary for the bones and teeth, as well as potassium, iron and selenium.

Beef

Each 130 grams of beef provides 4 mg zinc. Along with 2 servings of brown rice that provides 2 mg and a serving of beans that provides 1, 15 mg, we have almost every daily necessity required.

Oat Bran

94 grams of oat bran provide 2.9 mg of zinc. Oats are a very nutritious cereal, high in fiber, vitamins and minerals, and brings numerous benefits to our health.

Whole wheat bread

Eating whole foods is always a great choice when it comes to health. Very rich in fiber, whole grain bread provides 80 grams 1.6 mg zinc, and leave your rich breakfast in this nutrient, 240 grams of whole milk provides you with 1 0 mg.

Foods High in Vitamin E

Vitamin E is part of a group of eight fat-soluble vitamins which help prevent oxidative stress in the body, and other vitamins in the body . Adequate amounts of vitamin E may help protect against heart disease, cancer and eye damage related to aging (macular degeneration).
Vitamin E also protects from damage by ultraviolet radiation (UV), and some studies conducted by Martha Clare Morris, Rush University in the United States found a 67% lower risk of Alzheimer's disease in individuals with higher intakes of vitamin E through diet.

Foods rich in vitamin E

Among the foods rich in vitamin E are vegetable oils (peanut, soybean, palm, corn, safflower, sunflower, etc..) And wheat germ, which are the most important sources of vitamin E . secondary sources are nuts, seeds, whole grains, and green leafy vegetables. Some staples like milk and eggs also contain small amounts of the vitamin.Let us know the richest and should be part of their menu .

Sunflower seeds

100 grams of sunflower seeds provide all the daily needs of vitamin E, as well as many other vitamins and minerals. Eat them pure, with salads or fruit.

Almonds

Toast, like milk or butter, almonds are very rich in vitamin E. But do not stop there, there are many other benefits of almonds for your health.

Peanut

This appetizer so popular in Brazil contains a lot of vitamin E, but should be eaten moderately for those who want to lose weight.

Basil and oregano

You know that temperinho mainly used in pizzas? It is an excellent source of vitamin E. Sage, thyme and cumin also contain good amounts of this vitamin.

Dried apricot

A good source of fiber and many other vitamins, apricots also provide optimal levels of vitamin E.

Olive Green

Great sauce for pasta, pizza, salads, alone or with bread, olives also provide optimal amounts of vitamin E.

Spinach

This blue whiting as well known drawings of Popeye, and provides a lot of energy, is a good source of vitamin E.

You know what is a balanced diet?

The human body needs over forty different types of nutrients to maintain proper operation. The concept of a balanced diet states that consuming various foods in moderation is possible to obtain all needed for tissue development, to regulate metabolic processes and adequate power to weight control ingredients.
Although all require essential nutrients and energy, their amounts differ according to the stage of life. Children have different needs to their grandfather for example, and pregnant or lactating has distinct needs of a teenage girl. The requirements also vary according to sex, especially regarding the amount of iron in the diet. Besides individual variations in lifestyle may determine different nutrient requirements.
A long distance runner in training for a marathon has nutritional somewhat different from a sedentary needs. The guy trying to lose weight need to balance the loss of calories with nutrient adequacy. The diabetic person needs a rigid nutritional plan for a balanced diet. Thus there are numerous conditions that can influence the nutrient requirements and the concept of balanced diet.
The food supply in World is extremely rich, and most individuals who have a varied diet receives nutrients in adequate quantity. However there seems to be a concern in relation to food of many Brazilians due to the fact they consume excessive amounts of processed products. This may be true, since improper handling may result in a reduction of the major nutrients and addition of some nutritional ingredients and high caloric intake, like fat and sugar.
An unbalanced diet is not due to lack of proper food, but to our feed option. To improve our habits we must learn to choose better foods.

Foods high in phosphorus

Phosphorus is one of the most important minerals for the human body and the second largest amount in the body. It integrates the structure of bones and teeth, aids in metabolism of carbohydrates and lipids in muscle and also the metabolism of the nervous system. Collaborates as a constituent of many enzyme systems.
The lack of phosphorus in the body can cause bone pain, pseudofraturas, delirium, memory loss, and tachycardia. In excess the person may have mental confusion, hypertension, heaviness in the legs, strokes and heart attacks.
A balanced diet , without excesses, it is essential to maintain good levels of phosphorus in the body. Let's meet some foods rich in this mineral:

Foods high in phosphorus

Cheese

Cheeses are excellent sources of protein, vitamin A and B vitamins, calcium and phosphorus. 100 grams of plate provides all necessary amount of phosphorus in the day.

However, it should be consumed in moderation due to the large amount of fat found in some cheeses.

Chestnuts

Chestnuts, both the Brazil nut as cashew nuts are foods rich in phosphorus. They are also rich in beneficial fats for the body fight cancer to be antioxidants, boost immunity, fight aging and detoxify the body.

Because they are very fattening, should also be consumed sparingly by those who want to lose weight.

Red meat

Red meat is considered by many nutritionists and physicians an essential food for the human body. Rich in proteins, also offers optimum levels of phosphate and amino acids that are not found in plant proteins. Red meat is also a source of iron, zinc, and B vitamins, especially vitamin B12 - essential for the functioning of nerve cells in the human body. Stick to lean cuts.

Egg

Rich in phosphorus, egg is an essential food for those who want a healthy body. Among its many properties, the egg helps in weight control, important food for pregnant women because it helps in the formation of the fetal nervous system, protects the memory, fighting blindness in the elderly and regulates cholesterol levels.

Vegetables and fruits

Some vegetables and fruits are also a source of phosphorus and should be part of their menu: apple, lemon, orange, tamarind, acai, fig, avocado, pepper and okra.