Facts about healthy eating in ireland jobs,recipe miso soup vegetarian,low cholesterol comfort food recipes - Step 1

Increase your HDL cholesterol or “good” cholesterol that carries fat away from your arteries.
Decrease your LDL cholesterol or “bad” cholesterol that forms fatty deposits in your arteries. Learn new heart-healthy recipes, take advantage of new cooking techniques, and share your new-found knowledge with family and friends. If you have a special condition (like diabetes or cancer) , consult your doctor or other healthcare professional for an eating plan that is best for you.
The vegetables you eat can be fresh, frozen, canned (without added salt) or 100% vegetable juice. Choose vegetables in a variety of colors – green, orange, yellow, and red – to eat throughout the week.
Vegetables are a good sources of nutrients, high and fiber, and most vegetables are naturally low in fat, cholesterol, and calories.
Adults should have 1 ? - 3 ? cups of vegetables each day, depending on their age, sex, and level of physical activity.
If possible, buy fresh vegetables when they are in season - they cost less and they taste great.
Add vegetables to your foods by shredding carrots or zucchini into meatloaf, casseroles, quick breads, and muffins or including chopped vegetables in pasta sauce or lasagna.
The fruit you choose can be fresh, frozen (no sugar added), canned (look for “unsweetened” or “in its own juice”), dried, or 100% fruit juice.
Make most of your choices whole or cut-up fruit rather than juice; whole fruits have more fiber and nutrients. Fruits are a good sources of nutrients, high and fiber, and most fruits are naturally low in fat, cholesterol, and calories. Adults should have 1 ? -2 ? cups of fruits each day, depending on their age, sex, and level of physical activity. Keep a bowl of whole fruit on the table or counter, and keep cut-up fruit readily available in the front of your refrigerator. Foods made from wheat, rice, oats, cornmeal, barley or another cereal grain are grain products.
Refined grains have been processed to give them a finer texture and to improve their shelf life, but processing removes dietary fiber, iron, and many B vitamins. Use the Nutrition Facts label to compare products when you shop, and choose products with a higher % Daily Value (%DV) for fiber – the %DV for fiber is a good clue to the amount of whole grain in the product. Substitute a whole-grain product for a refined product – try whole-wheat bread instead of white bread, brown rice instead of white rice, or whole wheat pasta instead of regular pasta. Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.
Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan. For snacks, try whole grain cereals (such as toasted oat or shredded wheat cereal), a whole-grain snack chip like Triscuits, or have popcorn, a whole grain that can be a healthy snack when eaten with little or no added salt and butter. Foods labeled with the words “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not whole-grain products.
Saturated fat raises the cholesterol in your blood, and is found in meat, milk, milk products, and baked goods. Unsaturated fats help to reduce blood cholesterol when they replace saturated fats in your food.
Our bodies make all of the cholesterol we need, so eating foods that are high in cholesterol can cause our blood cholesterol levels to be high.


For beef, choose cuts with “round” or “loin” in the name like round steaks and roasts (round eye, top round, bottom round, round tip), top loin, and top sirloin. Add more beans and peas to your eating plan, including kidney beans, pinto beans and black beans, tofu, lentils, baked beans (cooked without pork), and garbanzo beans. Many people can reduce their chances of developing high blood pressure by consuming less salt. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. Putting snacks in single-serve containers or bags rather than eating right out of the bag or container. At restaurants, splitting a meal with a friend or family member, or putting half of your meal in a box to take home before you start eating. Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces. Fats, cholesterol, sodium, carbohydrates (including fiber and sugars), and protein are listed first, followed by vitamins and minerals, like vitamins A and C, calcium, and iron. Protein: Current scientific evidence indicates that insufficient protein intake is not a health concern for those over 4 years of age. Make a shopping list with what you will need to prepare the meals you’ve planned, and only buy the items on your list when you are at the store. Shop around the outside walls of the store first for fruits, vegetables, meats, poultry, fish and dairy products.
Disclaimer: All information contained on this website is intended for informational and educational purposes only. You can take the first step in your Heart Smart lifestyle by deciding to eat healthier foods more often. Commit to changing your eating habits and you will feel better both physically and mentally. In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. In general, 1 cup of fruit or 100% fruit juice, or ? cup of dried fruit can be considered as 1 cup from the fruit group. You will be more likely to choose fruit instead of another snack if it is in front of you and ready to eat. Dried fruits are easy to carry and store well - because they are dried, ? cup is equivalent to ? cup of other fruits. Examples of grain products are bread, pasta, oatmeal, breakfast cereals, tortillas, crackers, and grits. Some examples of refined grain products are white flour, white bread, rolls, flour tortillas, and white rice. Examples include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product to your meals and snacks.
Trans fats, which raise total blood cholesterol and LDL (bad) cholesterol while lowering HDL (good) cholesterol, should be avoided.
Beans and peas are low in fat, good sources of protein, and are often good sources of fiber.
Also, go easy on condiments such as soy sauce, ketchup, mustard, pickles, and olives—they can add a lot of salt to your food. Sometimes the food portions we eat can equal the amount that is recommended for the whole day.  A good way to see how big your portions are is to measure the size of bowls, glasses, cups, and plates you usually use.


It is important to listen to your body’s cues when you feel hungry or full to avoid eating too much.
The serving size on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients. The Nutrition Facts label includes naturally occurring sugars (like those in fruit and milk) as well as those added to a food or drink.
Reminder: The ingredients are listed in order of their amount in the product with the ingredients used most appearing first, followed by those used in smaller amounts. The information is not intended nor suited to be a replacement or substitute for professional medical treatment or for professional medical advice relative to a specific medical question or condition.
A closer look shows: 14 Calories from Fat, 16 Calories from Protein, and 51 Calories from Carbohydrate. This is made up of 0.92 grams of Saturated Fat and unfortunately the Trans Fat amount was not listed for this food. There are 17.5 Net Carbs per serving (total Carbs minus Fiber), which is good to know if you are watching your blood sugar or on a low carb diet. When shopping for foods that are whole grains, choose foods that name one of the following whole-grain ingredients first on the label’s ingredient list: brown rice, bulgur, graham flour, oatmeal, whole-grain corn, whole oats, whole rye, whole wheat or wild rice. In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ? cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group.
It is important to look at the Nutrition Facts label and list of ingredients to identify foods that contain trans fats. However, consuming less salt or sodium is not harmful and can be recommended for the healthy, normal person. Not all foods with added salt taste salty, so it’s important to read the Nutrition Facts label. Pay attention to the serving size, especially how many servings there are in the food package. In general, 40 calories per serving is low, 100 calories per serving is moderate, and 400 calories per serving or more is high. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
If you're keeping track, a good calorie counter can make this easy -- see the software below.
In this case, Calories from Fat = 21, Calories from Protein = 17, and Calories from Carbohydrate = 78.
Also, look for labels that say “low-sodium.” They contain 140 mg (about 5% of the Daily Value) or less of sodium per serving. If you are concerned about your intake of sugars, make sure that added sugars are not listed as one of the first few ingredients. Never disregard professional medical advice or delay in seeking it because of something you have read on this site. Net Carbs are calculated by subtracting Fiber and Sugar Alcohols (if known) from the total Carbohydrate amount. On the ingredients list, added sugars may be called: corn syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, and maple syrup.



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