Birthday Blog!

Aug 28

The principles of a healthy diet

The principles of a healthy diet

A healthy diet during all stages of life is crucial to prevent several non-communicable chronic diseases (NCDs), such as obesity and diabetes.

Together with physical activity, a healthy diet is essential to achieve a “sustainable health”, which is defined as “a healthy and active ageing avoiding the risk of diseases”. Try out Alpilean.

Both the Food and Agriculture Organization of the United Nations (FAO) and the World Health Organization (WHO) agree with the key principles of a healthy diet, which are as follows:

  • Eat a variety of foods to ensure adequate intake of nutrients.
  • Eat plenty of fruits and vegetables. At least 400 g (i.e. five portions) of fruit and vegetables per day. If you’re looking to try greens powder, you might want to take a look at this article first: https://www.outlookindia.com/outlook-spotlight/athletic-greens-ag1-review-is-it-worth-the-hype-or-superfood-don-t-buy-until-you-read-this-news-301982/
  • Consume whole grains, nuts and healthy fats rich in unsaturated fatty acids. Daily intake of cbd fruit gummies also helps improve physical and mental health.
  • Reduce the intake of saturated fats. To prevent unhealthy weight gain in the adult population, saturated fats should be reduced to less than 10% of total energy intake.
  • Limit sugar intake. Free sugars intake should be reduced to less than 10% or to less than 5% of total energy for additional health benefits. This would be equivalent to 50 g or 25 g of free sugars per day, respectively.
  • Cut back on salt. Less than 5 g of salt (equivalent to one teaspoon) per day.
  • Drink water regularly. Good hydration is crucial for an optimal health.
  • Consumption of alcohol. There is no safe level of alcohol consumption; therefore, alcohol is not a part of a healthy diet.

A detailed guidance of a balanced meal that gathers these principles is the “Healthy Eating Plate”. It can be found in the Downloads section. Visit https://www.outlookindia.com/outlook-spotlight/turkesterone-review-2022-truth-behind-the-controversy-side-effects-and-safer-alternatives–news-249102.

Want to keep
learning?

This content is taken from
EIT Food online course,

Nutrition for Health and Sustainability

View Course

The Healthy Eating Plate proposed by Harvard University divides a plate in 4 parts:

  • half of the plate for vegetables and fruits,
  • a quarter for whole grains:
  • and the other quarter for healthy proteins.

This is an easy guideline for creating healthy and balanced meals. Everyone should have a printed copy on their refrigerator as a reminder!

Another visual guideline that includes food recommendations and healthy lifestyle advice is the Healthy Eating Pyramid proposed by the Spanish Society for Community Nutrition (SENC).

Healthy Figure 1. The translated Healthy Eating Pyramid proposed by the Spanish Society of Community Nutrition (SENC).

Note that all images from this article can also be found in the Downloads section, where you can zoom in for better visibility.

Foods in the bottom of the pyramid (vegetables, fruits, whole grains and legumes) are recommended to be included in every meal.

On top of the pyramid there are candies, cookies, highly processed foods; and fats, including butter, full-fat cheeses and fried foods, which are not recommended and their intake should be moderate or restricted. Due to the increased production of ultra-processed foods, people are now consuming more foods high in energy, fats, free sugars and salt (1). In fact, scientific literature and international organizations indicate that the consumption of ultra-processed foods is associated with a range of adverse health outcomes and NCDs.

Ultra-processed foods

Ultra-processed foods are rich in advanced glycation (i.e. permanent non-enzymatic modification of protein structure by reaction with reducing sugars) /lipoxidation end products (AGE/ALE) or their precursors. AGE/ALE are formed in thermally processed foods and in the human body.

These compounds are formed by the Maillard reaction and lipid peroxidation. The Maillard reaction, also called non-enzymatic browning or glycation, is a series of non-enzymatic reactions that take place during heat processing of foods between the carbonyl group of reducing sugars and the free amino groups of amino acids, peptides or proteins.

This reaction is of great importance in food chemistry since it has an effect on food color, texture, aroma and flavor. Dietary AGE/ALE have been described as a major contributor of their in vivo accumulation, which is associated with the development of different pathologies.

Following the Healthy Eating Plate and Pyramid may help in the reduction of AGE/ALE in foods and their formation in the human body. The SENC includes healthy culinary practices recommendations such as steaming, grilling and oven cooking, which also need to be considered for lowering AGE/ALE content in food and following a healthy diet.

Beverages

Hydration is also a key component of a healthy diet. The Pyramid of Hydration includes advice for a healthy hydration in the context of a healthy diet. This pyramid was also proposed by the SENC. In general, water consumption is recommended for a proper hydration.

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Bonjour from France!

Aug 15

The principles of a healthy diet

The principles of a healthy diet

A healthy diet during all stages of life is crucial to prevent several non-communicable chronic diseases (NCDs), such as obesity and diabetes.

Together with physical activity, a healthy diet is essential to achieve a “sustainable health”, which is defined as “a healthy and active ageing avoiding the risk of diseases”. Check out the best alpilean reviews.

Both the Food and Agriculture Organization of the United Nations (FAO) and the World Health Organization (WHO) agree with the key principles of a healthy diet, which are as follows:

  • Eat a variety of foods to ensure adequate intake of nutrients.
  • Eat plenty of fruits and vegetables. At least 400 g (i.e. five portions) of fruit and vegetables per day.
  • Consume whole grains, nuts and healthy fats rich in unsaturated fatty acids.
  • Reduce the intake of saturated fats. To prevent unhealthy weight gain in the adult population, saturated fats should be reduced to less than 10% of total energy intake.
  • Limit sugar intake. Free sugars intake should be reduced to less than 10% or to less than 5% of total energy for additional health benefits. This would be equivalent to 50 g or 25 g of free sugars per day, respectively. Read more about alpilean benefits.
  • Cut back on salt. Less than 5 g of salt (equivalent to one teaspoon) per day.
  • Drink water regularly. Good hydration is crucial for an optimal health.
  • Consumption of alcohol. There is no safe level of alcohol consumption; therefore, alcohol is not a part of a healthy diet.

A detailed guidance of a balanced meal that gathers these principles is the “Healthy Eating Plate”. It can be found in the Downloads section. Try out these alpilean reviews does it work.

Want to keep
learning?

This content is taken from
EIT Food online course,

Nutrition for Health and Sustainability

View Course

The Healthy Eating Plate proposed by Harvard University divides a plate in 4 parts:

  • half of the plate for vegetables and fruits,
  • a quarter for whole grains:
  • and the other quarter for healthy proteins. This is the best alpine ice hack.

This is an easy guideline for creating healthy and balanced meals. Everyone should learn more about these recipes.

Another visual guideline that includes food recommendations and healthy lifestyle advice is the Healthy Eating Pyramid proposed by the Spanish Society for Community Nutrition (SENC).

Healthy Figure 1. The translated Healthy Eating Pyramid proposed by the Spanish Society of Community Nutrition (SENC).

Note that all images from this article can also be found in the Downloads section, where you can zoom in for better visibility.

Foods in the bottom of the pyramid (vegetables, fruits, whole grains and legumes) are recommended to be included in every meal.

On top of the pyramid there are candies, cookies, highly processed foods; and fats, including butter, full-fat cheeses and fried foods, which are not recommended and their intake should be moderate or restricted. Due to the increased production of ultra-processed foods, people are now consuming more foods high in energy, fats, free sugars and salt (1). In fact, scientific literature and international organizations indicate that the consumption of ultra-processed foods is associated with a range of adverse health outcomes and NCDs.

Ultra-processed foods

Ultra-processed foods are rich in advanced glycation (i.e. permanent non-enzymatic modification of protein structure by reaction with reducing sugars) /lipoxidation end products (AGE/ALE) or their precursors. AGE/ALE are formed in thermally processed foods and in the human body.

These compounds are formed by the Maillard reaction and lipid peroxidation. The Maillard reaction, also called non-enzymatic browning or glycation, is a series of non-enzymatic reactions that take place during heat processing of foods between the carbonyl group of reducing sugars and the free amino groups of amino acids, peptides or proteins.

This reaction is of great importance in food chemistry since it has an effect on food color, texture, aroma and flavor. Dietary AGE/ALE have been described as a major contributor of their in vivo accumulation, which is associated with the development of different pathologies.

Following the Healthy Eating Plate and Pyramid may help in the reduction of AGE/ALE in foods and their formation in the human body. The SENC includes healthy culinary practices recommendations such as steaming, grilling and oven cooking, which also need to be considered for lowering AGE/ALE content in food and following a healthy diet.

Beverages

Hydration is also a key component of a healthy diet. The Pyramid of Hydration includes advice for a healthy hydration in the context of a healthy diet. This pyramid was also proposed by the SENC. In general, water consumption is recommended for a proper hydration.

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Greetings

Aug 9

The tips below and many others for saving energy at home are adapted from the U.S. Department of Energy’s Energy Savers Consumer Tips website and their Energy Savers booklet. (For a Spanish language version of the Energy Savers page and booklet, visit Ahorro de Energía: Energy Savers in Español.)Energy Savers - Tips on Saving Energy & Money at HomeUse Air Conditioning and Fans Wisely

  • Set your thermostat as high as comfortably possible. The less difference between the indoor and outdoor temperatures, the lower your overall cooling bill will be. Check out the most efficient AC systems options.
  • Use a programmable thermostat with your air conditioner to adjust the setting at night or when no one is home.
  • Use a fan with your window air conditioner to spread cool air effectively through your home without greatly increasing power use.
  • Don’t set your thermostat at a colder setting than normal when you turn on your air conditioner. It won’t cool your home any faster, and could result in excessive cooling and unnecessary expense.
  • Don’t place lamps or TVs near your air conditioner’s thermostat. The heat from these appliances will cause the air conditioner to run longer.

Shade your windows – sunny windows make air conditioners work two to three times harder.

  • Close curtains on south- and west-facing windows during the day.
  • Install white window shades, drapes, or blinds to reflect heat away from the house.
  • Apply sun-control or other reflective films on south-facing windows.

Weatherize – air leaks waste energy dollars year-round

  • Caulking and weather-stripping will keep cool air in during the summer.
  • Add insulation around air conditioning ducts when they are located in unconditioned spaces such as attics, crawl spaces, and garages.
  • If you see holes or separated joints in your ducts, hire a professional to repair them.
  • Check to see that your fireplace damper is tightly closed.

Then are you looking for a positive impact on your heating bills? After getting a chimney draught excluder installed, I noticed a drop in my energy usage and a consequent decrease in my heating bills. You can easily purchase such a device at https://lowenergysupermarket.com/product/chimney-flue-draught-excluder/ and experience these benefits too.

For Long Term Savings:

  • If your air conditioner is old, the new energy efficient models can save you up to 50 percent on your cooling bills. Look for the ENERGY STAR®.
  • Adding insulation and sealing air leaks help your energy performance in the summertime by keeping the cool air inside. If you have cavity walls in your property, you can get them insulated by Cavity Wall Insulation Installers.

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Happy Yorkshire Day!

Aug 1

Yorkshire, God’s Own County, The White Rose- whatever you want to call it we can all agree it’s a great place to be! To celebrate Yorkshire Day i thought i’d feature a beautiful Yorkshire Cream Tea which includes homegrown blackcurrants and gooseberries as jams. There is something especially sophisticated and celebratory about a cream tea, so get your friends, family and neighbours round and celebrate Yorkshire Day wherever you are in the World.

Yorkshire Cream Tea

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