Eggs

Eggs are an inexpensive and easy source of protein. People often think eggs whites are a healthier option than whole eggs because they contain less fat, and while it’s true that the egg yolk contains some fat, it’s also packed with important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams are saturated. Whole eggs are also a good source of choline (one egg yolk has about 300 micrograms of choline), an important B vitamin that helps regulate the brain, nervous system and cardiovascular system. And while there’s a lot of buzz about the cholesterol in eggs, research has linked moderate egg consumption to improved heart health.

Nutrition of Whole Foods : Apples

Apples contain pectin, an ingredient that naturally slows digestion and encourages feelings of fullness. Studies show that eating a whole apple with your meal (as opposed to apple juice or applesauce) is a natural appetite suppressant, helping you consume fewer overall calories without feeling deprived.

Apples are also a good source of antioxidants, vitamin C, and fiber. Just be sure not to skip the skin, which contains much of the fruit's nutritional benefits.

Did you know that lemons can help you fight off hunger cravings?

 

 

A squeeze of lemon adds instant freshness to everything from drinks to salads to fish without additional calories, making it an ideal way to flavor food if you're watching your weight. Plus, the pectin fiber in lemons can help fill you up and fight off hunger cravings. And while it hasn't been scientifically proven, some experts believe that the citrus fruit can aid in weight loss, as well.

"Add a slice of lemon to a glass of water, hot or iced tea, or homemade vinaigrette, "Or steam veggies in lemon water to give them flavor.

Did you know that Turmeric Protects Against Heart Disease?

 

Turmeric quietly works behind the scenes to prevent the buildup of “bad” cholesterol, protecting the body against plaque buildup, also known as atherosclerosis, which can block arteries and eventually lead to a heart attack or stroke. 

 

Additionally, curcumin has been found to reduce the risk of heart failure and could prevent abnormal heart rhythms — talk about a heart-healthy addition to the dinner table!

Become active to reduce your risk of diabetes

Try to be physically active and maintain a healthy weight (BMI 20-25 kg/m2) to reduce your risk of diabetes. The recommended minimum amount of activity for adults is 150 minutes of moderate level physical activity a week – that could be 30 minutes on 5 days of the week or it could be broken up into shorter sessions of 10 minutes or more. 

 

But don’t worry - you do not have to join a gym! Walking, dancing, swimming, gardening, golf, bowling and cycling are all activities that most people can enjoy. Activity can also be spread out through the day so you can make small changes to your lifestyle, which can add up to a lot more activity. 

 

For example, use the stairs instead of taking the lift, leave the car at home for small trips, or get off the bus one or two stops earlier. Even housework can count! These are all achievable ways to incorporate activity in to your daily routine.

Dietary Fibre

 

 

 

Dietary fibre has many health benefits. It can reduce your risk of heart disease, diabetes and some cancers, and also help weight control. Fibre is also important for digestive health - insoluble fibre bulks up stools and makes waste move through the digestive tract more quickly, which is better for the gut and can help to prevent constipation. Soluble fibre may also help this process by making the stools softer and easier to pass. Some types of fibre can be fermented by gut bacteria, producing substances that appear to be good for gut health. Providing ‘food’ for gut bacteria can also help increase the number of healthy bacteria in the gut.

To increase your fibre intake you could:

1. Choose a high fibre breakfast cereal e.g. bran flakes, or porridge

2. Go for wholemeal or granary breads instead of white bread

3. Choose wholegrains like wholewheat pasta, bulghur wheat or brown rice

4. Go for potatoes with skins e.g. baked potato or boiled new potatoes

5. For snacks try fruit, vegetable sticks, rye crackers, oatcakes, unsalted nuts or seeds

6. Include plenty of vegetables with meals – either as a side dish or added to sauces, stews or curries

7. Add pulses like beans, lentils or chickpeas to stews, curries and salads

8. Have some fresh or dried fruit, or fruit canned in natural juice for dessert.

Load Up on Vegetables and Fruit

 

Vegetables and fruit are packed with nutrients and fibre, so enjoy a wide variety of them. Try to include at least one dark green and one orange veggie daily.
  Quick Tips:

• Try a new vegetable or fruit each week
• Sprinkle some berries over whole grain cereal at breakfast
• Pack a couple pieces of fruit and some raw veggies with your lunch
• Start dinner with a salad of dark greens like spinach or romaine lettuce
• Fill half your plate with vegetables at dinner
• Add a handful of spinach or kale to a fruit smoothie

A serving is:

• 1 medium fresh fruit
• 125 mL (½ cup) chopped fruit or veggies
• 250 mL (1 cup) raw leafy vegetables
• 125 mL (½ cup) 100% juice