Healthy Foods

is generally used to describe foods that are considered to

be beneficial to health, beyond a normal healthy diet
required for human nutrition.

Healthy Food
"Healthy Food" may also refer to functional food:
foods for which a specific claim of health benefits is
made, such as that consumption of the food may
prevent disease.
Healthy Food" is sometimes used in contrast with
"junk food", which may be high in calories but has
little other nutritional value.

Health is maintained only when the body is introduced

to balanced diet regularly!

Balanced diet
is a diet that is full of all nutrients in a balanced way as
needed by human body.
The nutrients present in diet when ingested by humans, are
further processed by stomach and intestines called as
digestion. After digestive process, nutrients are then
absorbed into blood stream that is circulated by pumping of
heart throughout the body organs.
So, the nutrients are introduced to following processes named
as:
Ingestion
Digestion
Absorption
Circulation

 If the ingested food lacks the complete nutrients or

exceeds of some specific nutrients,
various health
hazards
are expected to be introduced to human
body.

Thats why theres a need to take a balanced diet in

which all nutrients must be present in a particular
proportion just according to the needs of human body.

Various disorders and health risk factors could

be aroused due to low quality and improper
diet intake.

Balanced diet
A balanced diet has following two major categories namely:
- Macronutrients
- Micronutrients
Macronutrients are the nutrients that are needed by our body
in larger amounts
micronutrients are the nutrients that are needed in smaller
amounts.

 Macronutrients are comprised of the following

constituents known as:
. Fats
. Carbohydrates (Sugar, Starch, Fibers etc.)
. Proteins
. Water
The major source of energy production by
metabolistic phenomena are macronutrients

 The major source of carbohydrates is starch, sugar

and fibers etc.
Proteins are found in meat, milk and eggs etc. Almost
all essential amino acids are found in meat.
Fats are composed of two major different types of
fatty acids giving two categories of fats named as:
Saturated Fats
Unsaturated Fats

 Saturated fats are the source of LDL (bad

cholesterol) and unsaturated fats are the source of
HDL (good cholesterol).

All saturated fats are found in the fats obtained from

animal sources majorly like as dairy products, milk
products and sweets etc. Whereas unsaturated fats
are obtained from botanical sources majorly like as
soy bean oil, sunflower oil, vegetable oil and canola
oil etc.

Water

Drinking two glasses of water before a meal may encourage the

stomach to feel full more quickly, so you dont eat as much.
In addition, new research suggests
drinking plenty of water may have a positive effect on your
metabolism.

Micronutrients are comprised of the following

constituents named as:

Vitamins
Minerals
Phyto-chemicals
Antioxidants etc.

 World Health Organization (WHO) researched that a high

percentage of deaths is caused by the low intake of
vegetables and fruits annually!

So, fruits and vegetables are an essential part of

balanced diet that provide micronutrients along with
fibers and water content in large amounts.

W.H.O. Recommended Balanced Diet

World Health Organization gave a plan based upon some
recommendations of healthy and nutritious diet going to be
mentioned here as follows:

 1. According to the WHO Diet Plan, its suggested that

saturated fats must be restricted whereas unsaturated
fats should be taken to fulfill the needs of body regarding
to the fats consumption. And besides, elimination of
trans-fatty acids should be proceeded to gain a better
healthy lifestyle getting rid of the health related issues.
2. Fresh fruits, vegetables, whole grains, legumes, high
fiber food and nuts etc should be taken to maintain the
conditions of health in a good way.
3. Weight should be maintained in a healthy way just
according to the BMI (Body Mass Index). And this could be
possible only when energy balance by a balanced diet
should be maintained.

 4. Salt consumption is very important in this subject as it

should be iodized to prevent the risk factors that could be
aroused consuming un-iodized salt. And limited intake of NaCl
(table salt) is recommended to prevent the risk factors of
hypertension, strokes and heart attacks.
5. Simple sugar is recommended to be taken in a limited
quantity as its necessary to prevent various health hazards.
6. Its recommended to take proper amounts of essential
micronutrients that is vitamins, minerals and antioxidants etc.
If deficiency of these micronutrients occurs, various health
issues could be aroused in a risky way!
7. Essential amino acids are recommended to be taken in
proper amounts as these amino acids play vital role in the
body. Amino acids are actually building blocks of proteins. And
meat is the major source that provides nearly all essential
amino acids to the body!

 8. Heavy metals and other poisonous substances are

recommended to be restricted to take! Carcinogenic
substances are also included in these poisonous substances
like benzene substances etc. These substances are very risky
and hazardous to take!
9. The foods must be avoided that are contaminated by
human pathogens. These pathogens (infectious microbes) are
very harmful to human health such as E. Coli and Tapeworm
eggs etc.
10. Water intake should be increased because its the major
source that removes toxic wastes out of the body in form of
urine and sweating etc.
So, this is the guide of balanced, healthy and nutritious diet
that should be taken in a proper way getting rid of the health
related issues and risk factors.

How do you get started on healthy eating?

Healthy eating starts with learning new ways to eat,
such as adding:
more fresh fruits, vegetables, and whole grains
and
cutting back: on foods that have a lot of fat, salt,
sugar.
A change to healthier eating also includes learning
about balance,
variety, and
moderation.

 Aim for balance.

Most days, eat from each food group-vegetables and fruit,
grain products, milk and alternatives, and meat and
alternatives. Listen to your body. Eat when you're hungry. Stop
when you feel satisfied.
Look for variety.
Be adventurous. Choose different foods in each food group. For
example, don't reach for an apple every time you choose a
fruit. Eating a variety of foods each day will help you get all the
nutrients you need.
Practice moderation.
Don't have too much or too little of one thing. All foods, if
eaten in moderation, can be part of healthy eating. Even
sweets can be okay.

Why pay attention to what you eat?

Healthy eating will help you get the right balance

of vitamins, minerals, and other nutrients.
It will help you feel your best and have plenty of energy.
It can help you handle stress better.

Healthy eating is one of the best things you can do to prevent

and control many health problems, such as:

Heart Disease
High Blood Pressure
Type 2 Diabetes
Strokes
Some types of Cancer
Atherosclerosis
Increased Levels of :DL (Bad Cholesterol)
Obesity

Terimakasih
Referensi: webMD, Atlanta

Immune Boosting Foods

Edited by Ratna Farida

Elderberry
An old folk remedy, extract from these dark berries appears to
block flu viruses in test tube studies. But scientists caution that
further study is needed. The fruit itself is rich in antioxidants
and may also have the ability to fight inflammation.

Button Mushrooms
Don't dismiss the lowly mushroom as nutrient poor: It has
the mineral selenium and antioxidants. Low levels of
selenium have been linked to increased risk of developing
more severe flu. And the B vitamins riboflavin and niacin,
found in these mushrooms, play a role in a healthy immune
system. Animal studies have also shown mushrooms to
have antiviral, antibacterial, and anti-tumor effects.

Oysters
Aphrodisiac? Immune boosters? Maybe both, thanks to the
mineral zinc that's found
in oysters. Low zinc levels have been

associated with male infertility. And zinc appears to have some

antiviral effect, although researchers can't explain why.
However, they do know it is important to several immune
system tasks including healing wounds.

Watermelon

Hydrating and refreshing, ripe watermelon also has plenty of a

powerful antioxidant, glutathione. Known to help strengthen the
immune system so it can fight infection, glutathione is found in
the red pulpy flesh near the rind.

Cabbage
This is a source of immune-strengthening glutamine. And
cabbage is easy and inexpensive to find during the winter
months when it's in season. Try adding cabbages of any
variety (white, red, Chinese) to soups and stews to sneak in
extra antioxidants and boost your meal's nutritional value.

Almonds
A handful of almonds may shore up your immune system from
the effects of stress. A recommended 1/4 cup serving carries
nearly 50% of the daily recommended amount of vitamin E,
which helps boost the immune system. And they have
riboflavin and niacin, B vitamins that may help you bounce
back from the effects of stress.

Grapefruit
Grapefruits have a good amount of vitamin C. But science
has yet to prove that you can easily get enough vitamin
C through foods alone, without supplementation, to help treat
cold and flu. However, grapefruit is packed with flavonoids -natural chemical compounds that have been found to
increase immune system activation. Dislike grapefruits? Try
oranges or tangerines.

Wheat Germ
Wheat germ is the part of a wheat seed that feeds a baby
wheat plant, so it is full of nutrients. It has zinc, antioxidants,
and B vitamins among other vital vitamins and minerals.
Wheat germ also offers a good mix of fiber, protein, and some
good fat. Substitute wheat germ for part of the regular flour
called for in baked goods and other recipes.

Low-Fat Yogurt
A daily cup may reduce your chances of getting a
cold. Look for labels listing "live and active cultures." Some
researchers believe they may stimulate your immune
system to fight disease. Also look for vitamin D. Recent
studies have found a link between low vitamin D levels and
an increased risk of cold and flu.

Garlic
Garlic offers several antioxidants that battle immune system
invaders. Among garlic's targets are H. pylori, the bacteria
associated with some ulcers and stomach cancer. Cooking
tip: Peel, chop and let sit 15 to 20 minutes before cooking to
activate immune-boosting enzymes.

Spinach

Known as a "super food," spinach is nutrient-rich. It has

folate, which helps your body produce new cells and repair
DNA. And it boasts fiber, antioxidants, such as vitamin C,
and more. Eat spinach raw or lightly cooked to get the
most benefit.

Tea
Green or black? Both are loaded with disease-fighting
polyphenols and flavonoids. These antioxidants seek out celldamaging free radicals and destroy them. Caffeinated and
decaf work equally well.

Sweet Potato
Like carrots, sweet potatoes have the antioxidant betacarotene, which mops up damaging free radicals. Sweet
potatoes also boast vitamin A, which is linked to slowing the
aging process and may reduce the risk of some cancers.

Broccoli
Easy to find at the grocery store and incorporate into meals,
broccoli is an immune-boosting basic. One study reported a
chemical in broccoli helped stimulate the immune systems of
mice. Plus, it's full of nutrients that protect your body from
damage. It has vitamins A, vitamin C, and glutathione. Add
some low-fat cheese to round out a side dish with immuneenhancing B vitamins and vitamin D.

Stress- Reducing- Foods

edited by Ratna Farida

Stress Management Diet

Stress: We all have it, and how we handle it can make all the
difference. Stress management can be a powerful tool for
wellness, since too much stress can affect physical health.
There are many strategies, and one of them is all about what
you eat. Read on to learn how a stress management diet can
help.

Stress-Busting Foods: How They Work

Foodscan help tame stress in several ways. Comfort foods,
like a bowl of warm oatmeal, boost levels of serotonin, a
calming brain chemical. Other foods can cut levels of cortisol
and adrenaline, stress hormones that take a toll on the body
over time. And a healthy diet can counter the impact of stress,
by shoring up the immune system and lowering blood
pressure. Do you know which foods are stress busters
?

Complex Carbs
All carbs prompt the brain to make more serotonin. For a steady
supply of this feel-good chemical, it's best to eat complex carbs,
which are digested more slowly. Good choices include wholegrain breakfast cereals, breads, and pastas, as well as oldfashioned oatmeal. Complex carbs can also help you feel
balanced by stabilizing blood sugar levels
.

Simple Carbs
Dietitians usually recommend steering clear of simple carbs,
which include sweets and soda. But in a pinch, these foods can
hit the spot. Simple sugars are digested quickly, leading to a
spike in serotonin. Still, it doesn't last long, and there are
healthier options. So don't make these a stress-relieving habit;
you should limit these.

Oranges
Oranges make the list for their wealth of vitamin C. Studies
suggest this vitamin can curb levels of stress hormones while
strengthening the immune system. In one study of people with
high blood pressure, blood pressure and cortisol levels (a stress
hormone) returned to normal more quickly when people took
vitamin C before a stressful task.

Spinach
Popeye never lets stress get the best of him -- maybe it's all the
magnesium in his spinach. Too little magnesium may trigger
headaches and fatigue, compounding the effects of stress. One
cup of spinach goes a long way toward replenishing magnesium
stores. Not a spinach eater? Try some cooked soybeans or a
filet of salmon, also high in magnesium. Green leafy vegetables
are a rich source of magnesium.

Fatty Fish
To keep stress in check, make friends with fatty fish. Omega3 fatty acids, found in fish such as salmon and tuna, can
prevent surges in stress hormones and may help protect
against heart disease, mood disorders like depression, and
PMS. For a steady supply of feel-good omega-3s, aim to eat 3
ounces of fatty fish at least twice a week.

Black Tea
Drinking black tea may help you recover from stressful events
more quickly. One study compared people who drank four cups
of tea daily for six weeks with people who drank another
beverage. The tea drinkers reported feeling calmer and had
lower levels of the stress hormone cortisol after stressful
situations. When it comes to stress, the caffeine in coffee can
boost stress hormones and raise blood pressure.

Pistachios
Pistachios, as well as other nuts and seeds, are good

sources of healthy fats.

Eating a handful of pistachios,
walnuts, or almonds every day may help lower your
cholesterol, ease inflammation in your heart's arteries, make
diabetes less likely, and help protect you against the effects of
stress. Don't overdo it, though: Nuts are rich in calories.

Avocados
One of the best ways to reduce high blood pressure is to get
enough potassium -- and half an avocado has more potassium
than a medium-sized banana. Guacamole, made from
avocado, just might be a healthy alternative when stress has
you craving a high-fat treat. Avocados are high in fat and
calories, though, so watch your portion size.

Almonds
Almonds are chock-full of helpful vitamins: vitamin E to bolster
the immune system, plus B vitamins, which may make you
more resilient during bouts of stress such as depression. To get
the benefits, snack on a quarter of a cup every day.

Raw Veggies
Crunchy raw vegetables can help ease stress in a purely
mechanical way. Munching celery or carrot sticks helps
release a clenched jaw, and that can ward off tension.

Bedtime Snack
Carbs at bedtime can speed the release of the brain
chemical serotonin and help you sleep better. Since heavy
meals before bed can trigger heartburn, stick to something
light, such as toast and jam.

Milk
Another bedtime stress-buster is the time-honored glass of
warm milk. Research shows that calcium eases anxiety and
mood swings linked to PMS. Dietitians typically recommend
skim or low-fat milk.

Herbal Supplements
There are many herbal supplements that claim to fight stress.

One of the best studied

is St. John's wort, which has shown
benefits for people with mild-to-moderate depression.
Although more research is needed, the herb also appears to
reduce symptoms of anxiety and PMS. There is less data on
valerian root, another herb said to have a calming effect. Tell
your health care provider about any supplements you take, so
they can check on any possible interactions.

De-Stress With Exercise

Besides changing your diet, one of the best stress-busting
strategies is to start exercising. Aerobic exercise boosts
oxygen circulation and spurs your body to make feel-good
chemicals called endorphins. Aim for 30 minutes of aerobic
exercise three to four times a week. If you're not active now,
tell your health care provider you're going to start exercising - they'll root for you and make sure you're ready to get
moving.

Don't Stress Out

Chronic stress can raise blood pressure, adding to your
risk of atherosclerosis, which occurs when plaque from
cholesterol builds up in arteries. And research shows that
for some people, stress might directly increase cholesterol
levels. Reduce your stress levels with relaxation exercises,
meditation, or biofeedback. Focus on your breathing and
take deep, refreshing breaths. It's a simple stress-buster
you can do anywhere
.

Be Healthy, Enjoy the Life

Referensi: WEBMD, Atlanta, 2012