By Anjali Arora
"How fit is your vitamin? are you aware what kind of meals you'll have at your age?
Get conversant in the meals you devour and know about a balanced diet.
The key to strong nutrients is a various nutrition that incorporates the correct stability. This booklet presents priceless tips on the way to plan a nutritious diet, with the best stability of carbohydrates, fat, proteins, minerals and supplementations.
Read or Download 5 Steps to Healthy Nutrition PDF
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Extra info for 5 Steps to Healthy Nutrition
Blending oils like olive, mustard (more MUFA) with (more PUFA) oils like sunflower will both decrease your LDL-cholesterol (bad cholesterol) and increase your HDL-cholesterol (good cholesterol). Also, by cutting down on saturated oils in your diet and substituting with more monounsaturated oils you will find an increase in your HDL cholesterol. CIS and Trans Fatty Acids The natural form of the fat molecule is known to be in “cis” form. When this molecule structure is twisted into a different texture, it is said to be in “trans” form and results in the formation of a trans fatty acid.
Try and pick up processed (canned and packed) food with less sodium and sweet content. Do read the labels on the food that you pick from your stores. Points to Remember Avoid adding extra salt when cooking or eating. If hypertensive, or otherwise try using less salt. Season more with spices and herbs. To add flavour and not miss salt, you can also use vinegar, lemon and wines for cooking. Broil, grill, bake or steam food without adding salt or fat. Use nonstick pans or cookware. Microwave if essential.
There are three types of fatty acids as mentioned. Fatty Acids and Their Sources Fatty Acids Composition Source Saturated fatty acids (SFA) Their molecules have no more room for any hydrogen atoms. They are saturated with hydrogen. Palm oil, coconut oil, dairy products, meats, cocoa butter Mono unsaturated fatty acids (MUFA) There is only one bond or area of the fatty acid molecule, which is not saturated with hydrogen atoms. Olive oil, mustard oil, rapeseed oil, fish, meat Polyunsaturated fatty acids (PUFA) In this fatty acid, more bonds or areas of the molecule can take in hydrogen atoms.