Nutrition Facts Restaurants and Your Family

Nutrition Facts, Restaurants, and Your Family
By Michael Scaccia, MD

The nutrition facts at restaurants can be hard to come by if you dont know where to look.

Most restaurants, especially fast food places, wont just hand you a nutrition guide as you decide to order. You almost always have to request it specifically, and it will often take them a few minutes to track one down.

You can do a little research before heading out to some restaurants by visiting their website and looking over the nutritional information for their foods. Some even have information laid out in the same format as a nutrition facts label.

If you cant find nutrition information, or youre visiting a local restaurant that may not have that information readily available, you can keep the following points in mind:

==>Choose grilled or baked foods instead of fried

Instead of chicken nuggets, get a grilled chicken sandwich and cut it up. Choose a baked potato instead of french fries.

==>Go with fresh fruits or vegetables if possible

More and more restaurants are offering fresh fruit cups in place of fries. Take advantage of this!

==>Choose non-caffeinated, sugar-free drinks

Sugared drinks are one of the biggest sources of unnecessary calories. Restaurants are getting better at offering healthier choices of drinks, but sometimes you have to ask.

Michael P. Scaccia, MD, FAAP is a physician, child health expert, and author of The Ultimate Parent Guide to Fitness and Nutrition. From nutrition to fitness and beyond, this powerful, step-by-step guide is a must-have for concerned parents of overweight children. For more information, visit ==> http://www.UltimateParentGuide.com

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Zinc and the Importance in Nutrition

Zinc and the Importance in Nutrition
By Grata Young

There are about two grams of zinc in the body where it is highly concentrated in the hair, skin, eyes, nails, and testes. It is a constituent of many enzymes involved in metabolism.

Zinc is a precious mineral. Our need for this mineral is small but its role in growth and well-beingis enormous, starting before birth. It is needed for healthy skin and hair, proper healing ofwounds, successful pregnancies and male virility. It plays a vital role in guarding againstdiseases and infection. It is needed to transport vitamin A to the retina. There are 156 enzymesthat require zinc for their functioning. It has long been known that growth and sexual maturitydepend on zinc.

The main dietary sources of zinc are milk, liver, beans, meat, whole grains, nuts, and seeds. Therecommended dietary allowance of zinc is 15 mg. daily. Deficiency can result in weight loss, skindiseases, loss of hair, poor appetite, diarrhoea and frequent infection. Those suffering fromrheumatoid arthritis may have a zinc deficinecy. Heavy drinks lose a lot of zinc in their urine.

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10 Nutritional Tips to Develop a Lean Body

10 Nutritional Tips to Develop a Lean Body
By Andrew Townsend

Did you know that the human body is in a constant process of regeneration? Yes, this is true!

New cells will eventually replace every cell that makes up your body today. Your body requires fuel for this regeneration process and the substances you consume on a daily basis provide the fuel. This is just one of many reasons why your nutritional habits play such an important role when you are trying to develop a lean body and midsection. Follow these top ten nutritional tips and you will be well on your way to achieving your goal of developing a lean body and abs.

1. Eat six small balanced meals per day. Every three hours you should eat a small balanced meal that leaves you feeling satisfied but not full. Each meal should consist of a protein source, quality carbohydrates, and good fats. Eating small meals every three hours will boost your metabolism, which in turn will help your body burn more calories and avoid fat build-up. You will also consume fewer total calories per day than if you were to eat three large 'traditional' meals per day. Cravings for food between meals will be far less likely to occur and you will also be less likely to over eat during your meals.

2. Minimize your consumption of sugars and other simple carbohydrates. Sugars and simple carbohydrates are often referred to as providing 'empty calories' which means that they contain calories but little or no nutritional value. These foods can also spike your blood sugar level and make your energy level fluctuate throughout the day affecting your level of alertness and productivity.

3. Consume quality carbohydrates with your meals. Examples include brown rice, cooked oatmeal, whole-wheat bread, baked potato, and yams.

4. Avoid 'bad fats' and consume 'good fats' instead. Examples of 'good fats' that our bodies need are essential fatty acid's (EFA's). EFA's must be obtained through diet by consuming foods such as fish, nuts, flax seed and sunflower seeds. Minimizing your consumption of saturated and trans fats are also very important and will help you achieve your health and fitness goal.

5. Consume protein as part of your balanced meals. Protein will provide your body with a supply of amino acids into the bloodstream and help repair muscle tissue damaged during strenuous exercise.

6. Consume fruits and vegetables. Fruits and vegetables are an important source of essential nutrients that your body needs. Examples include broccoli, carrot, cucumber, asparagus, corn, and cabbage.

7. Drink four to six litres of water per day.

8. Make sure your diet includes a wide variety of quality carbohydrates, protein and healthy fats.

9. Consume a higher percentage of your daily caloric intake during the first half of the day. The reason for this is because your body needs more calories during the day (when you are active) and fewer calories when you are sleeping.

10. Avoid 'diets' and adopt a permanent healthy eating lifestyle instead.

Now that you have read and understood what is necessary to achieve that lean midsection you have always wanted the next step is to take the time and dedicate yourself to following through with the nutritional advice. If you would like an exercise program that compliments your new healthy eating lifestyle please visit www.1000exercises.com and follow one of our free exercise programs.

Visit http://www.1000exercises.com for free information that will help you achieve your current health and fitness goal. 1000exercises.com is a free and easy-to-use personal fitness website for anyone at any fitness level. Free exercise programs are available and updated frequently along with photos of many stretches and exercises.

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The Health Benefits of Chocolate and Children's Nutrition

The Health Benefits of Chocolate and Children's Nutrition
By Natalie Aranda

We all love chocolate candy, but as we grow older some of us begin to consider it a forbidden fruit. How did something that ancient civilizations considered the food of the gods become so riddled with controversy today?

In this day of saturated versus unsaturated fats and monitoring cholesterol levels, chocolate candy has taken a bad wrap. A little research into the notional value of chocolate brings some revelations over which candy lovers everywhere can rejoice - chocolate can be good for us!

Chocolate candy does not raise the bad cholesterol (LDL) as other saturated fats do. It also contains antioxidants, the same types of antioxidants found in a glass of red wine. Antioxidants improve & strengthen your immune system. They are thought to help prevent stroke, heart disease and cancer. And if that wasn't enough many more health benefits are contributed to antioxidants including slowing the aging process & the visible signs of aging. The darker and more pure forms of chocolate contain the most antioxidants.

Chocolate candy does not contain as much caffeine as you might think either. An average serving of chocolate candy has far less caffeine than a cup of coffee.

I bet you didn't know that chocolate is a rich source of phosphorus and magnesium too. The benefits of each are well documented. Magnesium helps to maintain muscle and nerve function, is good for strong bones, and supports a healthy immune system and more. Phosphorus is important for bone and teeth formation in children and for works with calcium to keep bones strong and healthy for us throughout our lives.

Some ingredients in chocolate can even trigger happy feelings in our brain. What better choice could there possibly be for an afternoon pick me up?

Children from 1 to 100 love candy. Remember the joy when you poured your trick or treating loot out onto the floor to behold it in all its glory? There before your eyes, laid the candy cane, candy bar, chocolate candy, and sweet candy of all types. If you had a health conscious neighbor, you might even have some sugar free candy to try. And guess what? It tasted just as fantastic as the rest of your loot.

Reminisce a bit today and enjoy some chocolate. Don't wait only for holidays or special occasions to enjoy chocolate candy. Lose the guilt; after all, chocolate in moderation is good for you!

Natalie Aranda writes about family, children and health. Chocolate candy does not raise the bad cholesterol (LDL) as other saturated fats do. It also contains antioxidants, the same types of antioxidants found in a glass of red wine. Antioxidants improve & strengthen your immune system. Chocolate candy does not contain as much caffeine as you might think either. An average serving of chocolate candy has far less caffeine than a cup of coffee.

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Making Healthy Choices Through Nutrition

Making Healthy Choices Through Nutrition
By Ben O'Rourke

Choosing and sticking to a healthy diet seems to be very hard for lots of people. Healthy eating really seems to be so much of a chore. There are many reasons why this is the case, with boredom being at the top of the list. So, how to keep to healthy eating habits and make it enjoyable, day after day? It can be quite a challenge, and many slip back into their old and destructive patterns fairly quickly.

Now really, in this day and age that should not be happening to you, and you know it. With a little forward planning, given the huge variety of fruits, vegetables, whole grains, meats and other exciting and healthy foods at your local stores today, it has never been easier to create exciting, nutritious meals that will utterly delight you and keep you from becoming bored.

Of course it is important to check the nutritional qualities of the fruits and vegetables you buy. Do not simply assume that all fruits and vegetables are equally healthy, and you will quickly become an expert at mixing and matching.

Now you need to plan carefully what to purchase when you do your shopping. Remember that your aim is to keep it healthy and interesting. Keeping that in mind, here is a list of the type of produce you really should be buying:

Fruits like bananas, oranges, berries and apples

Whole grain foods including bread and pasta

Low-fat dairy produce including milk and yogurt

Chicken, turkey and fish

Vegetables like spinach, squash,tomatoes and cabbage

Natural peanut butter

Beans and legumes

Almonds and other nuts

Doesn't that look very enticing? There are lots of ways to mix and match the above list to ensure that it never becomes boring or stale.

Now for the foods that will really undermine your overall health:

Foods that have been refined are everywhere you look today. And they are not going to go away anytime soon. You need to be constantly alert and remind yourself why you decided to eat healthily in the first place. No one but you really has your best interests at heart. Remember that and educate yourself in this area, just because the masses do something does not mean that it is right.

Everyone knows which foods they should be avoiding. Stuff like desserts, high-fat meals, candy, fast food, fried food, soda and most frozen meals. Even staying away from these kinds of foods will give you a noticeable difference in your energy levels and overall health.

Common sense is all you really need coupled with your desire to eat a more healthy diet.You will be overjoyed at how enjoyable it will become. Start planning right away!

Ben O'Rourke shows you an exciting collection of free recipes:

Exciting , easy to make , delicious recipes immediately.

Delicious Recipes..

Beautiful Soups..

TERMS: You are welcome to reprint this article online as long as it remains complete and unaltered including the resource box at the end.

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Zucchini: A Power House of Nutrition

Zucchini: A Power House of Nutrition
By Gwen Stewart

Dating back to 7000 B. C., zucchini (Cucurbita pepo) is native to Central and South America. Sometimes called by the nickname Italian Squash, zucchini was brought to North America by its southern neighbours. Early European explorers introduced zucchini to Italy and other countries in Europe. Italians initially grew zucchini for their sweet, edible blossoms, later the hearty fruits were experimented with producing the delectable dishes that resulted in zucchini being dubbed Italian squash. Up until the 20th Century, most Americans considered zucchini a treat reserved for eating on special occasions and were store-bought instead of grown in gardens.

Part of the summer squash family, zucchini is an excellent source of manganese and vitamin C, a very good source of magnesium, vitamin A, potassium, calcium, iron, folate, copper, riboflavin, niacin, and phosphorous. Many of the nutrients have been shown to be helpful for the prevention of atherosclerosis and diabetic heart disease. Summer squashs magnesium has been shown to be helpful for reducing the risk of heart attack and stroke. Together with the potassium in summer squash, magnesium is also helpful for reducing high blood pressure. All summer squash are perfect diet foods - low in calories, sodium, fat-free, and provide a source of fiber. All parts of the zucchini are edible.

How To Grow

Zucchini is probably the best known of the summer squashes. It is a type of narrow squash that resembles a cucumber in size and shape. It has smooth, thin skin that is either yellow or green in colour and can be striped or speckled. Its tender flesh is creamy white in colour and features numerous seeds. Its edible flowers are often used in French and Italian cooking.

Zucchini can be planted by direct seeding or by transplanting young plants that have been started indoors. Seed directly into the ground as soon as the soil reaches temperatures of 60F/16C. for vines. Fill the holes with compost and mound slightly. Plant seeds 1in/2.5cm deep.

Zucchini is a member of the Cucurbitaceae family that includes cucumbers, melons, gourds, and squash, all particularly sensitive to frost. Select a sheltered spot, and prepare holes about 12in/30cm in diameter and 12in/30cm deep. Measuring from the centre, space the holes 36in/90cm apart for bush types, 6ft/1.8m apart for vines. To conserve space, squash can be trained over a sturdy trellis, in which case 2ft/60cm between plants is enough.

Zucchini grows best when exposed to 6-8 hours of direct sunlight each day. Regular watering is essential for summer squash. Feed the plants with a high-potassium organic liquid feed to produce a higher yield. Thick mulch added after planting will preserve moisture and keep the fruits from touching the ground where they will become soiled and be exposed to insects and diseases.

Harvesting

The flavor of zucchini is best when it is less than six inches long. They should be firm, but not hard. Zucchini are prolific producers and regular harvesting will promote continued yield throughout the growing season. Harvest by cutting the stems from the plants gently with a paring knife. As they are composed mainly of water, summer squashes dehydrate rapidly. Harvest just before cooking and keep in the refrigerator in a perforated plastic bag until cooking. Dont forget that squash blossoms are delicious to eat.

Small summer squashes are used skin and all. Larger squash need their skin and seeds removed: slice lengthwise and scoop out the seeds with a spoon. Wash summer squash under cool running water and then cut off both ends. You can then proceed to cut it into the desired size and shape for the particular recipe.

In the kitchen, zucchini can be steamed, sauted, boiled, baked, fried, grilled, and stuffed. Some ideas include: serve raw as an appetiser with a vegetable dip or salad dressing, grate and saut with thinly sliced garlic, add to breads, muffins, cakes, stews, casseroles, soups, sprinkle grated zucchini or other summer squash on salads or sandwiches. It can be preserved by canning, freezing, and drying.

In the garden, some gardeners let the squashes ramble through the corn patch, where their sandpapery leaves deter raccoons. Good companion plants for zucchini are: corn, marjoram, and nasturtium. Dont grow zucchini and Irish potatoes together as they are incompatible.

Gwen Nyhus Stewart, B.S.W., M.G., H.T., is an educator, freelance writer, garden consultant, and author of the book The Healing Garden: A Place Of Peace Gardening For The Soil, Gardening For The Soul and booklet Non-toxic Alternatives For Everyday Cleaning And Gardening Chores. She owns the website Gwens Healing Garden where you will find lots of free information about gardening for the soil and gardening for the soul. To find out more about the book and subscribe to her free Newsletter visit http://www.gwenshealinggarden.ca. Gwen Nyhus Stewart 2004 2006. All rights reserved.

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10 Nutritional Facts about Your Dog

10 Nutritional Facts about Your Dog
By Randy Jones

Just like the food it eats, a dog can be considered in terms of raw materials. In the same way, a diet can be considered in terms of various nutritional components. A set of guidelines for manufacturers of dog foods has been assembled by the N.R.C. (National Research Council). The requirements for growing puppies are double those for adult dogs.

Protein is contained in all animal tissue at a relatively high level, and your dog needs a continual supply of protein in its diet to maintain itself and grow. Unexpectedly the dogs ability to digest protein is variable. Although most fresh meat is 90 to 95 percent digestible, dogs only digest 60 to 80 percent vegetable protein can cause colic and even diarrhea.

Carbohydrates incorporate sugars, starch, and cellulose. The simplest sugars are the easiest to digest. Adult dogs cannot digest lactose, the sugar naturally present in milk, although they can cope quite well with ordinary sugar or sucrose. Very high levels of carbohydrates are contained in boiled potatoes, rice, and carrots with dry dog food. All meat canned food, fresh meat and fish have no carbohydrate derived energy but meat/cereal canned dog food and complete dry food contain 30 to 50 and 40 to 50 percent respectively.

Fats are present as molecules called triglycerides which are basically three fatty acids linked together. Some fatty acids are essential to a dog. A deficiency of them causes a dogs skin to become itchy and it may develop a harsh, dry coat with dandruff. Fats are an important energy source for a dog. If a dog can obtain most of its energy from fat, its intake of protein can be reduced, lessening the demands on the liver and kidney.

Dogs need some minerals in large amounts and other in trace amounts. Calcium and phosphorus are closely related and are two of the most important minerals in your dogs diet. Calcium and phosphors are needed for bone formation and development. At birth, puppies have relatively low levels of these elements, but over supplementation in adult dogs can cause bone deformations and diseases like rickets.

Lastly, water is important to all animals. Most dogs bodies consist of about two thirds water. All dogs lose water from their body through sweating, panting, and elimination. This must be replaces so you should make sure that fresh water is always available. A healthy dog should take in to fluid ounces per pound of body weight per day.

Randy Jones and his partner Brent Jones have been in the pet industry for a long time. Recently they formed Joncopets.com. On the site, customers can read articles about anything pets as well as shop for the latest clothes for toy dogs and more for their best friend. Feel free to check out the site at http://www.joncopets.com

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