Healthy food and Cooking
Why eating healthy food?
Food is the most essential aspect for maintaining human life that’s why healthy food provides us with all the vitamins and minerals we need to maintain good health, feel well, and have lots of energy, healthy food includes vegetables, fruits, proteins, and whole grains.
Nutrients also give the body the energy it needs for activity, growth, and all of its bodily activities, including breathing and digesting food , they also give the body the building blocks it needs for growth and repair as well as for maintaining a strong immune system.
Also cooking healthy food doesn’t have to be tricky it’s done in easy way.
One of the ways that helps to make food healthier is using low-fat cooking techniques, such as steaming or boiling; it removes excess fat and protects you from the chemicals produced by high heat, which helps in maintaining a healthy weight.
So, we’re going to discuss several issues concerning healthy food like food myths, healthy and unhealthy diets, food industry in Egypt and give you some recipes to keep fit and healthy .
Healthy and Tasty
Many people love eating food, specifically tasty food
what about healthy? They think that many kinds of healthy food are not tasty they ignore them.
Indeed, there are kinds of food which are healthy and tasty with metals, carbohydrates and fats, especially fruits
A vast number of foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein sources, and other whole foods, you’ll have meals that are colorful, versatile, and good for you..
Apples
Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals.
Avocados
Avocados are different from most other fruits because they’re loaded with healthy fats instead of carbs. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C.
Bananas
Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber and are convenient and portable.
Blueberries
Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.
Oranges
Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.
Strawberries
Strawberries are highly nutritious and low in both carbs and calories.
They’re loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.
Eggs
Eggs are among the most nutritious foods on the planet.
They were previously demonized for being high in cholesterol, but new studies show that they’re perfectly safe and healthy
Lean beef is among the best sources of protein when consumed in moderation and is loaded with highly bio-available iron. Lean beef is among the best sources of protein when consumed in moderation and is loaded with highly bio-available iron.
Lamb
Lambs are usually grass-fed, and their meat tends to be high in omega-3 fatty acids.
Broccoli
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.
Carrots
Carrots are a popular root vegetable. They’re extremely crunchy and loaded with nutrients such as fiber and vitamin K.
Carrots are also very high in carotene antioxidants, which have numerous benefits.
Cucumber
Cucumbers are one of the world’s most popular vegetables. They’re very low in both carbs and calories, consisting mostly of water. However, they contain a number of nutrients in small amounts, including vitamin K.
Garlic
Garlic is incredibly healthy. It contains bioactive organosulfur compounds that have powerful biological effects, including improved immune function
Onions
Onions have a very strong flavor and are very popular in many recipes. They contain a number of bioactive compounds believed to have health benefits.
Tomatoes
Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients such as potassium and vitamin C.
MYTHS ABOUT HEALTHY FOOD
MYTH: A vegetarian diet is an automatically healthful one.
FACT: It can be, but it depends on what you’re eating.
Eating a plant-powered diet can have incredible health benefits, ranging from lower rates of heart disease and diabetes to some types of cancer. However, omitting meat doesn't give you a "get out of jail free" card in terms of nutrition. You can be vegan and eat nothing but Skittles and fries. It's as much about the foods you eat as it is the ones you don't.
MYTH: Fruit has too much sugar.
FACT: It's all about the total package.
The sugars naturally found in fruit come tied up with fiber, which fills you up and blunts the impact the sugar has on your body. Plus, you'll get valuable vitamins, minerals and antioxidants. When you remove the fiber (i.e., orange juice versus a whole orange), it's a completely different story.
MYTH: Eating fat will make you fat.
FACT: Your body needs fat.
While, gram per gram, fat has more calories than carbs and protein, fat provides you with a feeling of fullness and helps your body absorb nutrients like vitamins A, D and E. Think plant fats for optimal health, like nuts, seeds, olive oil and avocados, and just watch your portion size.
MYTH: Eating after a certain time causes you to gain weight.
FACT: What matters most is how much you eat, what you eat, and how much physical activity you get throughout the day. You should still limit your intake of high-calorie foods close to bedtime since these foods can cause digestion and sleep issues which can result in unhealthy eating habits the next day.
MYTH: Salt is bad for you.
FACT: Consuming an excess of sodium can lead to high blood pressure and kidney damage.
But salt (sodium) is a mineral that is essential for many bodily functions. Sodium is an electrolyte that helps water balance, and is necessary for our muscles and nerves to function, including our heart and brain. Like many other things, it is the excess consumption of salt that can lead to health hazards.
Vegan and vegetarian
A lot of people now is turning into vegetarians or vegans for different reason either it's for health benefits, or environmental, or for other reasons. This article is to discover simple information about vegetarianism, veganism, & vegan vs vegetarian.
Vegetarian “Vegetarianism”: it is a diet consists wholly of vegetables, fruits, grains, nuts, and sometimes eggs or dairy products. Vegetarians do not eat any animal flesh such as meat, poultry, or fish. vegetarianism has been around for a long time. it’s totally possible to easily fulfill all your nutritional needs* with vegetarian foods. vegetarianism is not a guarantee to good health either because it totally depends on what you consume.
Types of vegetarians:
The most common types of vegetarians include:
· Lacto-ovo vegetarians: vegetarians who avoid all animal flesh, but do consume dairy and egg products
· Lacto vegetarians: vegetarians who avoid animal flesh and eggs, but do consume dairy products
· Ovo vegetarians: vegetarians who avoid all animal products except eggs
· Pescatarians: does not eat meat or poultry, but will eat fish
· Vegans: vegetarians who avoid all animal and animal-derived products
Health Benefits
The main benefit is that vegetarian foods are more likely to focus on foods that provide added nutritional benefits versus foods that come with drawbacks.
· Vegetarian diets naturally tend to be lower in fat, incorporate more fruits & vegetables, and include more vitamins & nutrients.
· Vegetarians tend to have lower rates of obesity, diabetes, heart disease, high blood pressure, cancers, and other ailments that plague the general population.
· Those who eat vegetarian often report improved mood and energy levels.
· You can lose weight on a vegetarian diet if properly followed.
- Vegetarian diets have more concerns in environmental, and other consideration.
Healthy diets
Here we will be discussing everything related to healthy diets, what makes it important, how to know if it is healthy and most importantly what works for you.
After the rise of production of processed food and rapid urbanizations in many areas, there has been an increase in Obesity and overweight levels all over the world reaching according to World Health Organization to 1.9 billion adults aged 18 and older. People are now consuming food with high levels of fat, salt, and sugar. This caused a rise in a diet culture that wasn’t always the healthiest.
A healthy diet is supposed to provide your body with all nutrition’s it needs and prevent you from getting noncommunicable diseases like diabetes, heart diseases or cancer.
First what does a healthy diet normally include.
Now we are going to discuss different types of diets and their benefits:
How to know which diet works best for you?
There is a number of things you need to do before committing to a specefic diet to ensure your health won’t be negatively affected and your preferred results are achieved.
First, you need to talk to a health provider and see if there is anything you should avoid or medicine you are currently taking that effects weight gain.
Second, you need to start thinking about your own personal needs and abilities. If you have tried different diets before, what didn’t you like about them? Or do you have the budget to fund this specefic diet that requires specefic ingredients? What is main goal behind this?
Third, when looking into different diets make sure they are from a credible source not one of those “lose weight in one-week diets”. Look into the plan and see if there is variety of foods to avoid boredom, if it has a good balance between nutrients and calories.
Forth, look int the scientific backing of this diet to ensure its effectiveness and see potential harms it can cause. Ask yourself if it sounds too good to be true because chances are it is.
Finally, successful diets aren’t the ones that leave you hungry and bored but the ones that introduce new practices you can adapt in the long term and has a positive effect on your health.
Egyptian Healthy Brands
There is an increasing recognition of the importance of living a healthy lifestyle and eating healthfully.
A lot of people now are leaning towards healthier living habits searching for the benefits of balanced diets and abandoning some ingredients that can be harmful to the body as gluten and refined sugar.
Egypt is known for its rich food culture and delicious dishes, many local brands succeeded in providing healthier yet extremely delicious alternatives made with high quality ingredients. Here are some brands that will help you eat healthier.
Lychee
On the 31st of December, 2012, lychee started with a blender and a desire to make a healthy food. Starting from farm to fork, Lychee constantly deals with every step of the process to ensure that their customers get the highest quality of products to live healthfully.
Lychee will offer you captivating fresh juices and smoothies. Also, if you want a really tasty salad or a healthy snack on your way, go to Lychee and try some of their Greek yoghurt filled with yummy fruits and chia seeds or try one of their extraordinary signature bowls and salads.
Diet Delight
Diet Delight offers various meal plans specialized for your fitness and nutrition goals such as vegetarian plans, detox programs, keto diet meals, and many more. Diet Delight takes it as its responsibility to make healthy food prepared with rich ingredients available to everyone delivering the meals daily to your house and dedicates their all to make the healthy food for fineness.
Even Butter
Your toast is getting even better with these luscious spreads. Even Butter gives you 100% natural and gluten-free butters with almond, cashew, and peanut and either sweetened or unsweetened. The jars also come in variety of sizes that would make you full and entertains your tummy.
Indulge
Indulge is a healthy bakery founded to present healthy yet yummy desserts and snacks that doesn’t contain sugar, butter, flour, and preservatives and other processed ingredients without sacrificing a great taste. Indulge also has exceptional menus for different food intolerances which are gluten-free, dairy-free, and nut-free products. Quality is their priority that's why they only use the best ingredients and bake your orders with extreme care, to ensure you receive your healthy meal delightfully.
Be Good To You
Be Good To You offers a wide variety of healthy dishes with the best flavour where tasty is not compromised for healthy. The menu also contains some vegan and gluten-free alternative
committed to local healthy ingredients, Be Good To You apply to the changing seasons which is why their menu is dynamic and changes in accordance with the season’s local food .
Healthy alternatives and recipes
The human body needs a lot of nutrients, vitamins, minerals, protein, fiber, carbohydrates, etc. Therefore, we must have good nutrition and healthy food to enjoy a healthy body free of diseases as dr/ Ahmed said in his interview “health food is a food which is reach in vitamins, minerals, fibers, antioxidants and also it should include some necessary protein for the body growth, some carbohydrates and some fat but not to much of them.” Unfortunately, the fast nature of life makes us eat a lot of pre-prepared meals that are full of fat and calories, in addition to the prevailing idea that healthy food tastes bad, but this is not true at all because we can simply replace all unhealthy choices with healthy ones while keeping the same delicious taste! Below there is healthy alternative recommendations we can follow to keep ourselves healthy and fit.
Eat brown rice instead of white rice. Brown rice has more fiber and nutrients than white rice. The fiber also makes it more filling.
Choose multigrain or whole wheat pasta instead of white pasta. Some pastas also have Omega-3 fatty acids, an added benefit.
Select low-fat cheese over full-fat cheese. There are many delicious reduced-fat cheeses that reduce calories and saturated fat without compromising flavor like Roquefort cheese
Use fat-free yogurt instead of sour cream to cut calories and saturated fat and leave you feeling better about your meal.
Replace Jam with Smashed Avocado: The green fruit's fiber and cholesterol-lowering monounsaturated healthy fats will keep you full and satisfied well into the afternoon especially when it's paired with an egg or two.
Replace Chips with Fruit, Veggies or Popcorn: Baby carrots, fruit, and popcorn are all better-for-you choices we approve of.
Iodized salt can be dispensed with Himalayan salt
Of course we will replace the white sugar with brown one or honey
Now it’s time to learn new healthy recipe that you are not know before, you can it in the breakfast or as a snack.
Our healthy recipe is oats with yogurt: in a bowel put some oats and a cup of yogurt, add any kind of nuts you love and you can add some dry fruit, do not forget do add an amount of honey for a delicious taste, mix together and enjoy a healthy meal. Try it and tell us your opinion. And this more alternative you can try.
https://brighamhealthhub.org/ten-simple-substitutes-for-healthy-eating/
Does our culture support the idea of healthy food?
Egypt is full of a lot of ancient foods, from the old ages like beans and green burger,fasikh,trotters,and a lot of ancient foods, and not all these foods are common from the era of the pharaohs.
Eggs and also fat food like meat and fats, are harmful, which hurt the heart, also may causes a difficulty to breathe well.
As trotters most of men eat this because they think it gives them an energy, all of these Egyptian foods, their tastes are so amazing, but eating a lot is so harmful as they causes some of diseases, and not all people are used to eat these kinds of foods.
Egyptian people are so generous and like these kinds of foods,most kinds of these foods, put people on weight, like grilled food, also not all of them are healthy.
The food forms a part of the citizens cultures, and their cultural heritage, also feasts and occasions are related to specific foods here in Egypt, also it’s one of the aspects of celebrations such as fitr feast, and also el adha feast, Ramadan month, also sham el Nessim celebrations, which are accompanied by eating salt fish.
When we say Egyptian food, we remember “Foul,flafel, and koshari”, as these foods are so common in our houses and restaurants, as Every Egyptian city has its common food which distinguish it from other countries.
Ancient Egyptians didn’t care of Writing down all recipes against other cultures, as the culture of foods differs and varies in each country which disting wish it, according to the kind of foods, and each country has its strength, or a special type of food, or a different preparation method, which it’s famous for
One of the most common reciepe in Egyptian restaurant is “bread”, as the Egyptian restaurant one
of the most important restaurants in”bread”, and how to bake it, as they were fermenting the dough,and bake it, always Egypt which is famous for most of foods like”Mahshi, pigeons,ducks,chickens,molokhia”,These recieps are so tasty,and common here in Egypt, but there’re also so harmful that these recipes, aren’t very healthy, as they contain a lot of fats,and these fats are harmful, and put people on weight, also salt fish as it increases the pressure and many damages for pregnants.
_Here in Egypt it’s very common,and tasty, also pizza it’s very delicious but it contains a huge number of calories, which aren’t good for the body at general.
By moving to the sweets section. Egypt is famous for most kinds of sweets especially in occasions and feasts, like”kunafa,basbousa,tart,Eastern sweets,and the sweetness of the prophet’s birthday, as in elfitr feast we eat biscuits and cookies,which contain a lot of calories,and not all these kinds are so useful, some of them are dangerous for diabetes and people who suffer from pressure.
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