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Posts Tagged ‘Healthy’

How To Choose Healthy Fats

Monday, May 7th, 2012

Despite what we’ve all been told, fat is not always the bad guy when it comes to weight loss and eating healthy. The USDA recommends that 20-35% of your total daily calories come from fat. In actuality, your body needs fat to support many of its basic functions like providing energy and dissolving vitamins to nourish your body. But not all fats are equal. There’s a difference between healthy and unhealthy fats and for those of us who are trying to maintain a healthy diet while losing weight, it’s always best to opt for healthy fats.

The two main types of unhealthy fats are saturated fat and trans fat. These bad fats increase our risk of heart disease, high cholesterol and Type 2 Diabetes. They also tend to be solid at room temperature.

Saturated fats mainly come from high-fat cuts of meat like beef, lamb or pork, chicken with the skin and whole-fat dairy products.

Trans fats are often found in processed foods such as muffins, cupcakes, potato chips as well as fried foods like French fries and breaded fish or chicken.

Monounsaturated and polyunsaturated fats are known as the healthy fats because they can lower our risk of heart disease and Type 2 Diabetes, and improve blood cholesterol levels. These fats tend to be liquid at room temperature.

Monounsaturated fats are found in oils (olive, canola, sunflower, peanut, sesame), avocados, olives and nuts such as almonds, peanuts, pecans, and cashews.

Polyunsaturated fats are also found in oils (soybean, corn, safflower), walnuts, seeds (sunflower, sesame, pumpkin and flaxseed), fatty fish and soymilk

Now that we know certain types of fat are actually good for you and your weight loss efforts.

Do You Know What Protein Its

Monday, September 26th, 2011


If you are conscious of nutrition and have a healthy diet, you probably already know that you need to eat protein! But do you know what protein its? Or where to find protein? Whilst many of the healthy foods in your local supermarket contain protein, such as eggs, nuts, dairy products and seeds, some of the best sources or protein are chicken, beef, fish and other meats. Protein is vital to your health, as you use protein to repair and replace tissues in your body. Your muscles, your organs, and your immune system are made up mostly of protein, and need protein to maintain optimum performance Protein is particularly important when weight training, as when you train you intentionally tear and damage the muscle to causes your body to use protein to repair and heal the muscle tissue. The addition of protein not only heals the muscle, but also makes them bigger and stronger than before.

Carbohydrates are necessary for nutrition and a healthy diet. There are two main types of carbohydrates: simple and complex.

Simple carbohydrates are also known as simple sugars. Sources of simple sugars are the white sugar you put in your coffee, sugar based candies and even the pop that you buy your kids. There are other more nutritious foods that also contain simple sugars. Some you might not expect like fruit and milk. In a health diet, and for good nutrition, it is important to choose where you get your simple sugars. Fruit and milk is normally a much healthier choice as they also contain vitamins, fiber and other nutrients like calcium, all of which provide far more nutrition in a healthy diet.

Complex carbohydrates are also known as the starches. Foods containing starch are breads, crackers, rice and pastas. Not all carbohydrates are bad for you and. A nutritious, balanced and healthy diet can contain carbohydrates. However, you should try and stay away from the white flour and white rice products as these have been processed and most of the nutrients have been depleted. A healthier choice is whole wheat bread and brown rise products which still have their vitamins and minerals and provide much greater nutrition.