the important of healthy breakfast

Breakfast provides the body and brain with fuel after an overnight fast - that's where its name originates, breaking the fast! Without breakfast you are effectively running on empty, like trying to start the car with no petrol!

Apart from providing us with energy, breakfast foods are good sources of important nutrients such as calcium, iron and B vitamins as well as protein and fibre. The body needs these essential nutrients and research shows that if these are missed at breakfast, they are less likely to be compensated for later in the day. Fruit and vegetables are good sources of vitamins and minerals so try to include a portion of your daily five at breakfast, whether that be a banana or glass of fruit juice.

Breakfast can be good for waistline too, research shows those who eat breakfast are less likely to be overweight and more likely to be within their ideal weight range compared with breakfast skippers. If you skip breakfast, you're more likely to reach for high sugar and fatty snacks mid-morning.

Breakfast is an excellent occasion to eat together as a family when possible. Establishing good breakfast habits in childhood and maintaining them throughout adolescence may be an important factor in reducing the prevalence of breakfast skipping and developing good eating habits that last a lifetime.

So, breakfast really is the most important meal of the day!

the negative effects of high-calorie diet

Eating a high-calorie diet can have many effects on your body, depending on the type of high-calorie diet you are consuming. In some cases, doctors and nutritionists may prescribe high-calorie diets for extremely active athletes or people who need to gain weight. In those cases, high-calorie diets serve a purpose that can help improve one's health. For a person with an average metabolism and activity level, however, high-calorie diets may have a deleterious effect, even if you are eating highly nutritious foods.

weight gain
A calorie is a measure of heat energy. Calorie counts measure the amount of energy food supplies to your body. Your body converts food into energy via metabolism. Everyone has a basal metabolic rate, which is the rate at which your body burns calories to sustain the daily processes of living such as circulation, growth, cell repair and respiration. Two other factors determine how many calories your body burns. The first, thermogenesis, is the amount of energy your body expends digesting and processing the foods you eat. The second factor is your physical activity level. The more sedentary you are, the fewer calories your body expends in activity. Weight gain from a high-calorie diet is a function of thermodynamics. If you eat more calories than you burn via daily living, thermogenesis and physical activity, then you will gain weight.

the negative effects of high calorie
To eat a high calorie diet, you need to either consume high-calorie foods or eat very large amounts of low-calorie foods. Both types of eating place a great deal of stress on the body. High-calorie foods tend to be high in fats and/or sugars. High intake of these foods increases your risk factors for type 2 diabetes, heart disease and certain cancers. Eating a large amount of food stresses your digestive processes. Mouse and monkey studies, published in the January 2009 issue of Toxicologic Pathology, provide some evidence that the stress placed on the body by eating a lot of calories may decrease longevity, and restricting calories may increase it.

negative caloric effect

 Certain foods have a negative caloric effect, meaning they burn more calories during the digestive process than they contribute?  

Turns out the negative calorie theory is a myth. But that doesn’t mean some foods aren't incredibly low-calorie and super-nutritious. .

For any people, metabolism does slow over time. We know that because we can measure it. Arriving at our laboratory early in the morning, we fitted each participant with a special device that sampled the air she inhaled and exhaled. With some simple calculations that told us her calorie-burning speed.

Once her metabolism was measured, each participant then ate breakfast. Immediately, her metabolism picked up. As she absorbed the nutrients from the foods she ate, her metabolism rose and stayed higher than it had been for several hours. That’s normal.

But then, each participant began a low-fat plant-based diet. No meat, no dairy, no eggs, and keeping oils to a minimum. Fourteen weeks later, the participants came back to the laboratory and had their metabolisms measured again. And we found that the average after-meal metabolism was now 16 percent higher than before. That might not sound like much. But if you get that extra boost three times a day, the calorie burning adds up. In other words, a low-fat plant-based gives you a weight-control edge.

You can think of this as a “negative-calorie effect.” It does not mean that foods have no calories, or less than zero calories. Rather, it is a “calorie-subtracting” effect. The foods you eat have calories and healthful nutrients, and some of those calories power your body, while others are simply lost as body heat.

healthy benefits of vegetables

      Firstly,Vegetables, like fruits, are low in calories and fats but contain good amounts of vitamins and minerals. All the Green-Yellow-Orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin-A, and vitamin K.it is  provide additional benefits, making them a superfood!Potassium may help to maintain healthy blood pressure. Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower risk of heart disease.

  As in fruits, vegetables too are home for many antioxidants. These health benefiting phyto-chemical compounds.firstly .help protect the human body from oxidant stress, diseases, and cancers, and,the secondly help the body develop the capacity to fight against these by boosting immunity.

    These substances absorb excess water in the colon, retain a good amount of moisture in the fecal matter, and help its smooth passage out of the body. Thus, sufficient fiber offers protection from conditions like chronic constipation, hemorrhoids, colon cancer, irritable bowel syndrome, and rectal fissures.

Health benefits of Fruit

Eating fruit provide health benefit:

The important is that fruit has been recognized as a good source of vitamins and minerals, and for their role in preventing vitamin C and vitamin A deficiencies. People who eat fruit as part of an overall healthy diet generally have a reduced risk of chronic diseases. 

Fruit are important sources of many nutrients, including potassium, fiber, vitamin C and folate (folic acid). Try incorporating blueberries, citrus fruit, cranberries or strawberries which contain phytochemicals that are being studied for added health benefits. The nutrients in fruit are vital for health and maintenance of your body. The potassium in fruit can reduce your risk of heart disease and stroke. Potassium may also reduce the risk of developing kidney stones and help to decrease bone loss as you age.

Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy need adequate folate. Folate helps prevent neural tube birth defects, such as spina bifida.

There are more health benefit of fruit:

• Eating a diet rich in fruit may reduce risk for stroke, other cardiovascular diseases and type-2 diabetes.
• A fruit containing eating pattern is part of an overall healthy diet and may protect against certain cancers.
• Fruit helps maintain optimum health due to the health promoting phytochemicals it contains – many of which are still being identified.
• One to 2-1/2 cups of fruit are recommended each day, depending on how many calories you need. To find out how much fruit you need, try the Healthy Eating Planner.
  
  
  
  
  
  

Healthy food

  Health food (healthy food) is a kind of food, and has the common characters of the food in general, its raw materials also mainly from the natural flora and fauna, advanced production technology, containing abundant effective components of the role to play to the extreme to adjust the functions of the human body, suitable for the needs of a particular function, the corresponding people eat special food.
   Non pollution food refers to the ecological environment clean, in accordance with the specific technical operation of the production, the content of harmful substances in the specified standard, and by the grant
Authorized by the authority to approve, permit the use of pollution-free food. Non polluted food pay attention to product quality and safety, the standard is not very high, involves the content is not a lot, suitable for China's current agricultural production development level and domestic consumers demand, for most producers to this requirement not difficult. Modern agricultural production need by the development of common agricultural products to pollution-free agricultural products, development to green food and organic food, green food cross connected between the pollution-free food and organic food, pollution-free food is the initial stage of the development of green food, organic food is better quality of green food.
   Green pollution-free food is from the clean environment, mode of production and the environment protection, the content of hazardous substances control in a certain range, after middy the specialized agencies, certification of a class without pollution, food safety, which includes non environmental pollution food, green food and organic food products.
In the green pollution-free food should pay attention to the following problems:
(1) green pollution-free food is not necessarily green, green food may not be green pollution-free food, green is refers to the things related with environmental protection, such as Greenpeace, green barriers, green refrigerator, and so on.
(2) no pollution is a relative concept, the food contained substances are harmful is relative, to have the concept of a quantity, only a material to a certain amount will be harmful, will the food pollution caused by, as long as the harmful content control within the scope of the provisions of the standard have may become a pollution-free green food.
(3) is not only remote, no pollution of the area to be able to engage in green pollution-free food production, on the outskirts of the city, as long as the pollutants in the environment does not exceed the scope of the provisions of the standard, also can green pollution-free food production, from reducing the role of agricultural chemical pollution analysis, in the developed area more important environmental significance.
(4) is not closed and backward, remote mountainous areas and not affected by the pollution of human activity in local production of food is the green pollution-free food, sometimes in these regions of the atmosphere, soil, or rivers containing natural hazards.
(5) the wild, natural food, such as vegetables, fruits and so on also cannot be counted as a true green pollution-free food. Sometimes these wild food or their survival environment containing excessive levels of pollutants, is not a green pollution-free food but also through the specialized agencies, certification.