Rajashri Venkatesh
After a hard day's workout, food plays the most essential part in wear and tear! Hence it becomes very important to eat the right variety of food in right proportions. Here is a list to help you identify those food groups that will help you with your nutrition chart.
Both the white and yolk of an egg are rich in nutrients - proteins, vitamins and minerals with the yolk also containing cholesterol, fat soluble vitamins and essential fatty acids. Eggs are an important and versatile ingredient for cooking, as their particular chemical make up is literally the glue of many important baking reactions.
Greek yogurt is one of those foods that contradicts the saying "if it tastes good, it must be bad for you." The yogurt is heavily strained to remove liquid whey and lactose, leaving behind a tangy, creamy product. Plain Greek yogurt has double the protein, half the carbs and half the sodium of the regular variety. Additionally, Greek yogurt can easily be swapped for other fats when baking or cooking. Keep in mind, however, that some varieties of Greek yogurt are high in fat and have less calcium than regular yogurt.
Protein-packed cottage cheese is substantial enough to form the basis for a meal, yet versatile enough to be used as a dip for celery sticks or turned into a pasta sauce. Commercially produced cottage cheese is often high in salt and saturated fat, but no-salt-added and low-fat products allow you to gain its nutritional value without the downside.
Almonds are packed with vitamins, minerals, protein and fiber, and are associated with a number of health benefits. Just a handful of almonds, approximately one ounce, contains one-eighth of our necessary daily protein7. Almonds may be eaten on their own, raw or toasted. They are also the ingredients of several different dishes. Almonds are available sliced, flaked, slivered, as a flour, oil, butter, or as almond milk.
Known as nature's candy, wild raspberries have been gathered for consumption by humans for thousands of years. With their rich color, sweet juicy taste and antioxidant power, it is no wonder raspberries remain one of the world's most consumed berries. Raspberries can range in color from the popular red and black varieties to purple, yellow or golden. Each color berry has a unique composition of vitamins, minerals and antioxidants. This article will address the health benefits of the most widely consumed red raspberry.
In the battle of sugary cereal versus oatmeal, as kids, most of us would go against the grain and succumb to the sweet taste of Frosted Flakes. However, as we get older, our health forces us to end our love affair with everything sugar and realize oatmeal is more than just a healthy breakfast food. The power food is rich in vitamins, minerals, and lipids, which possess endless benefits for our health.
If you need a boost to make it through your next workout, beet juice may again prove valuable. Those who drank beet juice prior to exercise were able to exercise for up to 16 percent longer.4 The benefit is thought to also be related to nitrates turning into nitric oxide, which may reduce the oxygen cost of low-intensity exercise as well as enhance tolerance to high-intensity exercise.
Mussels, a type of saltwater or freshwater mollusk, count as protein foods under the United States Department of Agriculture ChooseMyPlate nutritional guidelines. Consuming mussels helps you get the 5 to 6.5 ounces of protein foods recommended daily. Mussels also provide a range of essential nutrients that benefit your health.
Vinegar may help you lose weight, as it appears to have an anti-obesity effect by increasing satiety and reducing the total amount of food consumed. For instance, when volunteers consumed two tablespoons of red raspberry vinegar daily for four weeks they lost weight, while those who consumed the same amount of cranberry juice gained it.
Brown rice is a highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fiber, gluten-free and can be incorporated into a variety of dishes. Kelly Toups, a registered dietician with the Whole Grains Council, said, “Brown rice is a good source of magnesium, phosphorus, selenium, thiamin, niacin and vitamin B6, and an excellent source of manganese, with 88 percent of your daily manganese in just one cup cooked.” She noted that a "good source" food contains at least 10 percent of the recommended daily value of a nutrient in one serving, while an "excellent source" contains at least 20 percent of the recommended daily value of a nutrient in one serving.
