Healthy eating: Five of the best foods to keep in your fridge

Hi everyone, today I want to recommend five food for your health.

Today, most people have many interest in healthy eating. There are five foods easy to get and have enough nutrition.

1) Eggs

Cheap, nutritious and can be cooked so many ways. Try adding one to your oats in the morning for extra protein, put scrambled eggs in a wrap for breakfast on the go, make a veggie loaded omelette for a quick post workout dinner or mix with a banana and fry for a healthy pancake. Eggs are widely regarded as one of the most nutritionally complete foods as they contain a high quality source of protein (6g per egg) as well as an abundance of vitamins and minerals.

2) Salmon

Salmon is a fantastic source of omega 3 fatty acids which are essential for heart, joint and skin health as well as brain function. It is widely regarded as one of the healthiest fishes, can be cooked in minutes and with so many ways of buying it including fresh, frozen, smoked or tinned there should be a type for everyone. It is also high in protein (25g per 100g) so will keep you feeling fuller for longer. Try baking it and serving with lots of green veg, add to a salad, make into fishcakes or mix into pasta for delicious dinner.

3) Spinach

Images of Popeye may flash into your mind but there is actually some truth behind this. Studies have shown that the nitrates found in spinach are beneficial for muscle function and recently the Vitamin K found in it has been shown to help ward off mental decline if eaten everyday. To introduce it to your diet try using it as a highly nutritious salad base alternative to iceberg lettuce which doesn’t offer much nutritional value. You can also add it to juices, smoothies, stir fries and curries to up the content of vitamins K, C and A as well as iron and magnesium.

4) Berries

Fresh or frozen berries such as blueberries and raspberries are perfect as low calorie and low sugar snacks. They contain high levels of anti-oxidants which help protect your DNA from damage. They are also great sources of fibre and vitamin C (which is needed to make collagen, an essential component for healthy firm skin). Easily add them into your diet as a breakfast topping, juice or smoothie ingredient or add to some yoghurt as a highly nutritious and filling snack.

5) Yoghurt

This can be Greek or Natural. Greek yoghurt has twice the amount of protein and less carbohydrate than natural yoghurt. However natural yoghurt has more calcium which is extra important for people following a high protein diet. Both make a great snack, especially after a workout. Try topping it with honey, berries, crushed nuts, granola, fruit or flaxseed to up the nutrition content and add flavor.

 Eun Sub LEE (Christina)-LEEUD1401

Are Food additives really safe?

Hey guys! At first, I would like to ask you one question.

Do you know what is food additives?

However, food additives is important for any foods, much more foods also contain the additives inside nowadays, therefore I would like to tell all of you that about the foo additives and what is the good or bad things of food additives.

Food additives mean any of various natural of synthetic substances, such as salt, monosodium, glutanate, or citric, and also used in the commercial processing of food as preservatives, antioxidants, emulsifiers, inorder to preserve or add flavour, colour, or texture to processed food.

One of the major benefits of food additives is longer shelf life. For example, salt and sugar products in supermarket that show their shelf life, most of them also can shelf  for extra months or years. Preservatives also help the consumer by keeping food costs lower and slowing the growth of harmful bacteria.

However, food additives also have some of negative impact, such as, the negative health effects of these additives may be increased risk of cancer, allergic reactions, and digestive problems. A group of preservatives that is used in fruit drinks, tea and coffee, that preservatives causing allergic reactions, asthma attacks, skin rashes, and is considered to cause brain damage.Furthermore, some of the preservatives also cause liver disease, cancer, high blood pressure and kidney problems.

Therefore, I suggest that everyone can carefully to choose any preservatives when they buy foods. Because the foods additives have the positive and negative impact, if some of you eat too much food additives, it will cause your body have a problem, and cause cancer, kidney and other kinds of problem.


Blog designed by LAM WAI CHING - LEO (LAWAD1401)

The Dangers of obesity

Hello everybody! Does someone know what is the meaning about obesity? Does someone know that obesity would affect our body or not? Is it dangerous or not?

However, the true thing is obesity can affect to physical and social problems.

Obesity mean the state of being grossly fat or overweight.

According to Jennifer Nasser, RD, PhD, assistant professor in the department of biology at Drexel University in Philadelphia.Jennifer reported that obesity would bring much more negative impact to each person if we don't want to fix this problem. The impact at risk including diabetes, hypertension, cardiovascular disease, stroke, pulmonary disease, reproductive disorders, osteoarthritis, and cancer.

Furthermore, obesity also cause economic ability and psychological effects including depression and self-esteem issues. Some people they like to buy more and more foods per week, because they love to eat as much as they can, and also some of them cannot control themselves in life, therefore they will use more money to buy and buy a lots, and finally cause two of disadvantage, including the economic and obesity.

However, the suggestion for this problem is to control or decide your new healthy menu, and do much more sport, or do some little sport if you have lots of work to do, such as running or some of the ball games. Moreover, if you want to have better life you need to eat vegetable and fruits everyday.

Hope all of you have the better life in the future!

Blog posted by LAM WAI CHING - LEO (LAWAD1401)

Can healthy Eating prevent diseases

Hi friends, today I want to discuss about 'can healthy eating prevent diseases?'.

We all know the mantra to stay fit is to eat healthy & prevent diseases. But eating junk food has become a style these days, in spite of us knowing the fact that it is very unhealthy. Today, overweight and obesity are sure very common problems. It is not only about looking ugly but a very serious health problem and is mainly due to the excessive sugar and salt in junk foods. 

Healthy Ways To Eat Fast Food

Eating healthy can prevent diseases which are chronic, yet very common, like heart attacks, diabetes, strokes and even some kinds of cancer. If you are already obese, eating healthy henceforth can help you lose weight. Eating healthy can prevent diseases which are chronic, yet very common, like heart attacks, diabetes, strokes and even some kinds of cancer. If you are already obese, eating healthy henceforth can help you lose weight. 
Another important point to note is that, though you might follow a healthy diet, the portion of food that you consume also plays a vital role in your weight gain. Food is also like a drug, sometimes you crave to eat more and more of it. So always keep a check on the quantity of food that you eat.

Do not even get tempted to eat more when you go to restaurants or for outings. Consume small portions of food, eat healthy and prevent diseases. This article will help you learn how to eat healthy and prevent diseases.

• Protein 

Protein in your diet is very important to keep you healthy. It provides you the energy needed and is also vital for the growth and repair in your body. Some of the protein-rich foods are eggs, fish, meat, tofu, kidney beans, nuts, lentils, pulses.

Make sure you eat only as much protein that is necessary for you. When you consume eggs, avoid frying them. Also make sure the meat you eat is not high in fat. Try consuming oily fishes such as salmon, tuna, herring, mackerel, sardines, anchovies and swordfish, which are omega-3 rich. Eating healthy can prevent diseases like heart attacks and obesity.

• Calcium 

Calcium in your diet is very necessary for strong bones and teeth. Women are more prone to calcium diseases than men. Osteoporosis is a common problem that many women are facing these days. The lack of calcium in the body makes the bones porous and easily prone to fractures. Most of the dairy products such as milk, cheese, yogurt, butter are rich in calcium. However, they also contain fat, so it is recommended to consume low fat dairy products. Green leafy vegetables, almonds, dried figs, oranges, seaweed, sesame are also rich sources of calcium. So eat healthy and prevent diseases that can occur due to lack of calcium in the body.

• Carbohydrates 

Carbohydrates in our food are responsible for most of the energy or calories that we get. Carbohydrates could be either simple or complex. It is recommended that about one third of our food should contain carbohydrates, especially the starchy ones. To eat healthy and prevent diseases, you must consume carbohydrates in the form of brown rice, whole wheat bread or whole grain cereals. These foods contain a lower glycaemic index as compared to the refined starches.

• Fibre 

Make sure you eat plenty of fibre. Even a small amount of fibre can make you feel full for long time, thereby reducing your craving for too much food. This helps you to keep away from overweight and is very helpful to overcome constipation problems. The soluble fibre found in certain foods like oats, peas, beans help lower the blood cholesterol and glucose, whereas the insoluble fibre usually found in whole grains and the skin of many fruits and vegetables help to keep the bowels clean. 

By:Eun Sub Lee (LEEUD1401)