Quick and Healthy Meals for Families

Family and family meals benefits:

The parents, their sons, daughters and daughter-in-laws and their kids make a family, All family members have the meals / dinners togater enhance better inter family relationship and strengthen family bonds by providing a daily time for the whole family to be meet, share any issues they encounter, plan for next day’s coming events in family, the younger children feel a sense of security and a feeling of belonging in the family.

Meals:

A meal is the food that they eat on at a time.
The first meal of the day is called breakfast. The most common word for the midday meal is lunch, However, dinner is used mainly to refer to a meal in the evening. Supper and tea are sometimes also used to refer to this meal, though for some people, supper is a snack in the late evening and tea is a light meal in the afternoon.so we have to find out the Quick and Healthy Meals for Families, to remains healthy through the life

Quick Recipes:

You can make healthy recipes in under 30 minutes. You can cook plenty of quick and tasty salads, soups and mains to leave you feeling nourished.

Fiber an essential ingredient in food:

Most of us don’t eat enough vegetables, fruits and whole grains and dry fruits so our food is lacking in fiber so add more vegetables, fruits and whole grains to make our meals healthy.

The vegetarian diet is a healthy food include:

Fruits: Apples, bananas, berries, oranges, melons, pears, peaches any seasonal fruits

Vegetables: Leafy greens, asparagus, broccoli, tomatoes, carrots available as per season.

Grains: Quinoa, barley, buckwheat, rice, oats.

Legumes: Lentils, beans, peas, chickpeas.sprouted cereals

What are non vegetarian foods?

A person who does not eat or does not believe in eating meat, fish, fowl, milk, milk products, daily items, eggs or cheese but any food derived from animals, but use all subsists from vegetables, fruits, nuts, grain.

Why do vegans live longer?

On average, vegans and vegetarians live longer – they have longer life expectancies than meat-eaters, and grow old with fewer health issues.

Vegans/ vegetarians don’t eat meat.


Important diference between meat-eaters and Vegetarians:

Processed meat has been classified as a class-1 carcinogen (cancer-causing substance) by the World Health Organization – this means the evidence is just as strong as it is with smoking and asbestos, both also class-1 carcinogens.

It’s also classified all red meat (beef, lamb, pork, goat etc.) as class-2 carcinogens, meaning they are probably cancer-causing.

Meat and dairy contain hormones and antibiotics, given to livestock to increase rates of weight gain and feed efficiency, and these can impact human health in a number of ways.

All meat, including white meat like chicken, contains high levels of saturated fat and cholesterol, which is associated with cardiovascular risk.
Dairy and eggs are also high in saturated fat, so vegans benefit even more from these effects.

Fruit and vegetables contain protective bio active compounds such as antioxidants, polyphenols, fib re, vitamins and minerals, which work through numerous complex mechanisms to reduce antioxidant stress, lower blood levels of VLDL and LDL cholesterol (the bad types), and help to maintain a healthy weight.

So it’s no surprise that higher consumption has been associated with reduced risk of type 2 diabetes, lower risk of developing several cancers, reduced risk of cardiovascular disease, and lower risk of becoming overweight/Obese.

In fact, higher intake of fruit and vegetables is associated with a reduced overall mortality risk, by any cause.

Whole grains are also rich in phytochemicals, antioxidants, vitamins, trace minerals, fib re, and protein. In fact, because they’re so nutritious, increased intake of whole grains is associated with lower blood pressure, reduced risk of cardiovascular disease, reduced risk of some cancers, reduced risk of developing diabetes, and having a lower body weight.

Consuming vegetable origin protein as beans, legumes, pulses, and soy can actually lower VLDL and LDL-cholesterol by specific mechanisms,

A high protein intake from animal sources increases cancer death risk and diabetes mortality,

Nuts and seeds pack an impressive variety of vitamins and minerals, and are a great source of protein and fib re. High nut consumption has been shown to lower total cholesterol and LDL cholesterol and is associated with reduced risk of cardiovascular disease and cancer mortality

Which food is junk food?

Junk Foods include salted snack foods, gum, candy, sweet desserts, bakery product, ice creams, fried fast food, and sugary carbonated beverages. Many foods such as hamburgers, pizza, and tacos can be considered either healthy or junk food depending on their ingredients and preparation methods. Which have little or no nutritional value but do have plenty of calories, salt, and fats.

What foods help burn belly fat?

  • Belly Fat-Fighting Foods.
  • Avocados.
  • Bananas.
  • Yogurt.
  • Berries.
  • Chocolate Skim Milk.
  • Green Tea.
  • Citrus. Vitamin C in colorful produce, like oranges and red peppers can help you lose up to 30 percent more fat during exercise.

Consuming a healthy diet throughout the life helps to prevent malnutrition and range of noncommunicable diseases (NCDs) and conditions. But, increased production of processed foods, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fib re such as whole grains.

The exact composition of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, local food availability and dietary customs.

Practical healthy diet tips:
1) Always including seasonally available variety of raw / uncooked vegetables and fresh fruit as snacks in quantity 400gms of Fruit and vegetables per day reduces the risk of NCDs such as diabetics and ensure an adequate daily intake of dietary fiber.

2) Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population.

3)The risk of developing NCDs is lowered by reducing saturated fats to less than 10% of total energy intake;reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats with unsaturated fats – in particular, with polyunsaturated fats.


Fat intake, especially saturated fat and industrially-produced trans-fat intake,

1.can be reduced by:steaming or boiling instead of frying while cooking;

2. Replacing butter and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils;

3. Eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat; and limiting the consumption of baked and fried foods, and prepackaged snacks and foods (e.g. doughnuts, cakes, pies, cookies, biscuits and wafers) that contain industrially-produced trans-fats.

Salt, sodium and potassium: Most people consume too much sodium through salt (corresponding to consuming an average of 9–12 g of salt per day) and not enough potassium (less than 3.5 g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke .

Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year. People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals; processed meats such as bacon, ham and salami; cheese; and salty snacks) or from foods consumed frequently in large amounts (e.g. bread). Salt is also added to foods during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e.g. table salt).

Salt intake can be reduced by:

limiting the amount of salt and high-sodium condiments (e.g. soy sauce, fish sauce and bouillon) when cooking and preparing foods;not having salt or high-sodium sauces on the table;

limiting the consumption of salty snacks; and choosing products with lower sodium content.

Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it.

Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables.

Sugars

In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. A reduction to less than 5% of total energy intake would provide additional health benefits .

Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. Recent evidence also shows that free sugars influence blood pressure and serum lipids, and suggests that a reduction in free sugars intake reduces risk factors for cardiovascular diseases.

Sugars intake can be reduced by:

limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks, candies and sugar-sweetened beverages (i.e. all types of beverages containing free sugars – these include carbonated or non‐carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder concentrates, flavored water, energy and sports drinks, ready‐to‐drink tea, ready‐to‐drink coffee and flavored milk drinks); and

Eating fresh fruit and raw vegetables as snacks instead of sugary snacks.

To maintain healthy body, we have to find out the Quick and Healthy Meals for Families and enjoy disease free healthy body

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