Healthy Help for Everyone
We believe that it is our responsibility to care for our health and wellbeing. In this quest, we have provided information that will help you stay healthy and research health related topics.
Healthy People Eat Healthy When Eating Out
Staying in energy balance can be tough when you and your family go out to eat. But you can still eat healthy and enjoy your meal. Don't be afraid to ask questions about the ingredients and how the food was cooked. You also can ask to leave some items out or replace them with healthier choices.
When you are choosing foods, choose items that have less fat or added sugar. Or ask for a healthier substitution. When you order:
- Choose foods that are steamed, broiled, baked, roasted, poached, or lightly sautéed or stir-fried
- Ask for fat-free or low-fat milk instead of cream for coffee or tea
- Pick food without butter, gravy, or sauces—or ask to have the food without it
- Choose a lower-calorie salad dressing
- Ask for salad dressing on the side, and use only some of it
- Pick drinks without added sugar, like water, fat-free or low-fat milk, unsweetened tea, or diet iced-tea, lemonade, or soda
You can make healthy choices throughout your meal, just:
- Trim visible fat from poultry or meat
- Do not eat the skin on chicken or turkey
- Share your meal, or take half home for later
- Skip dessert or order fruit
- Split dessert with a friend
Low-Calorie Shopping List
We live in a fast-moving world. To reduce the time you spend in the kitchen, you can improve your organization by using a shopping list and keeping a well-stocked pantry. Shop for quick, low-fat food items, and fill your kitchen cupboards with a supply of low-calorie basics.
Read labels as you shop. Pay attention to the serving size and the servings per container. All labels list total calories in a serving size of the product. Compare the total calories in the product you choose with others like it; choose the one that is lowest in calories. Below is a sample Nutrition Facts label that identifies important information.
Healthy Weight Tip
Prepare a list of the groceries you need ahead of time and stick to the list when you go to the store. This will keep you focused and can help prevent any spur of the moment, high calorie purchases.
Food Shopping Tips
Buying healthy foods for your family is easier when you know what types of food to shop for in the store. Take a shopping listpdf document icon (94.2 KB) with you to stay on track. Look at the Nutrition Facts label to find healthy choices.
Once you know how to use the Nutrition Facts label, be sure to read them as you shop. Look at the serving size and servings per container of the foods you may buy. Compare the total calories in similar products and choose the lowest calorie items.
Why the Nutrition Facts Label Is Important
- Check servings and calories. Look at the serving size and how many servings the package contains. If you eat one serving, the label clearly outlines the nutrients you get. If you eat two servings, you double the calories and nutrients, including the Percent Daily Value (% DV). The Daily Value is how much of a specific nutrient you need to eat in a day. Percent Daily Value tells you how much of a nutrient is in one serving of food compared to the amount you need each day.
- Make your calories count. Look at the calories on the label and note where the calories are coming from (fat, protein, or carbohydrates). Compare them with nutrients (like vitamins and minerals) to decide whether the food is a healthy choice.
- Know your fats. Look for foods low in saturated fats, trans fats, and cholesterol to help reduce the risk of heart disease (5% DV or less is low, 20% DV or more is high). Keep total fat intake between 20% to 35% of calories.
- Reduce sodium (salt), increase potassium. Research shows that eating less than 2,300 milligrams of sodium (about one teaspoon of salt) per day might reduce the risk of high blood pressure. Most of the sodium people eat comes from processed foods, not from the salt shaker. Also, look for foods high in potassium (tomatoes, bananas, potatoes, and orange juice), which cancels out some of sodium's effects on blood pressure.
Healthy Snacks: Health tips
Snacks give everyone important nutrients and help control hunger between meals.
Healthy snack ideas
“Ants on a log” (celery with peanut butter and raisins) Fresh or canned fruit (in 100% juice, not syrup) with fat-free or low-fat vanilla yogurt Whole-grain crackers with low-fat cheese Frozen grapes (rinse and freeze grapes overnight) Whole-wheat bread or apple slices with peanut butter Quesadillas (low-fat cheese on a whole-wheat tortilla) Unsalted pretzels or air-popped popcorn Baked tortilla chips and salsa Whole-wheat pita bread with hummus Water or fat-free or low-fat milk
Put fresh fruit in a bowl at eye-level in the refrigerator or on the kitchen counter. It will be easier for kids to see and grab.
Health On the Go
Put dried fruits and nuts, fresh veggies, or fruit in small baggies. Pack low-fat string cheese sticks. Drink water or fat-free or low-fat milk instead of soda or juice.
Our continuing goal is to privide good healthy information. As such, we appreciate all feedback that helps us improve our policy. Please share with us your thoughts, comments, and suggestions.
How can I get enough calcium?
There are 2 easy ways to get your calcium:
- 1. Eat foods with calcium every day, such as:
- Fat-free or low-fat (1%) milk, yogurt, and cheese
- Broccoli, spinach, and other green leafy vegetables
- Tofu with added calcium
- Soy-based drinks (soymilk) with added calcium
- Orange juice with added calcium
- 2. Take a calcium pill every day. You can choose a pill that has only calcium or a multivitamin with calcium. Let your doctor know you are taking extra calcium.
Most women don’t get enough calcium. Protect your bones – get plenty of calcium every day.
Know how much calcium you need.
- Women ages 19 to 50 need 1,000 mg of calcium daily.
- Girls need even more calcium – and so do women over age 50.
- If you take a calcium pill, make it easy to remember. Take it at the same time every day. For example, try taking it when you eat breakfast. Leave the pill bottle out where you will see it, like on the kitchen or by the bathroom sink.
Get Enough Calcium
Calcium in FemalesYour body needs calcium to build strong bones when you are young and to keep bones strong as you get older. Everyone needs calcium, but it’s especially important for women and girls.
- Girls ages 9 to 18 need 1,300 mg (milligrams) of calcium every day.
- Women ages 19 to 50 need 1,000 mg of calcium every day.
- Women over age 50 need 1,200 mg of calcium every day.
Calcium can help prevent osteoporosis (weak bones)One in 2 women and 1 in 4 men over the age of 50 will break a bone because of osteoporosis (“os-tee-oh-puh-ROH-sis”). Some people don’t know they have osteoporosis until they break a bone. Calcium helps to keep your bones strong and less likely to break. Live Well Stay Healthy My Friends
Check food labels
Use the calcium shopping list to find foods high in calcium when you are at the grocery store.
Foods that have at least 20% DV (daily value) of calcium are excellent choices. For example:
- A cup of fat-free milk has about 300 mg of calcium, or 30% DV.
- Some kinds of breakfast cereal have 600 mg of calcium per serving, or 60% DV.
- This label shows a food with 45% DV of calcium.
Gluten is found in most bread, pasta, bagels, breakfast cereal and baked goods. Processed foods contain some level of gluten, and beverages such as beer have it (from the fermented barley). Modern wheat has been bred to be shorter and sturdier than the older variety, but its gluten content has increased. Untreated gluten intolerance can lead to serious problems such as celiac disease, infertility, osteoporosis and cancer. Eat foods featured in the Mediterranean Diet, including vegetables, poultry and fish, lean meat, beans, nuts, fruit and olive oil. Try potatoes, rice, corn and quinoa which are the basis of many tasty dishes.
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