nutrition tips

Protein foods are rich sources of iron and zinc. The foods rich in protein are milk, yogurt and tofu. They help you build and maintain muscle mass.

Protein has the highest thermic value of all types of food, which means that your body will burn more calories digesting protein rather than starchy or fibrous carbs. Also, unlike most carbohydrates, which will get stored as fat if your body doesn't use them for energy, proteins are only used by the body to help muscles recover and build.

Protein-rich foods include chicken, fish, meat, low fat cheese, plain yoghurt, beans, legumes, or tofu.

Many foods that are good sources of protein that contains also high level of fat, so you need to educate about which ones to choose. Protein-rich fish, in particular salmon, swordfish, tuna and other oily fishes, offer health-protective fats that reduce the risk of heart disease, as well as cancer and the discomfort of rheumatoid arthritis.

Eat less than 2,400 mg of sodium per day. This is about the same amount found in one teaspoon of salt.

Eat 2 to 3 ounces of protein at meals (the size of a deck of cards) 3 times a day. Eat fatty salad toppings like cheese and croutons in moderation, and avoid full-fat salad dressing. Eating a minimum of five daily servings of fruits and vegetables every day helps protect against several types of cancer.

Eat at least 20% of your calories from fat.

Eat many fruits and vegetables. You should pick two cooked or raw fruits or vegetables for each meal and one fruit or vegetable with each snack.

Fruit juice is usually high in calories and has less nutrients than whole fruit (fresh or canned).

Fruits, vegetables, whole-grain foods, beans and peas are all good sources of fiber and can reduce the risk of heart disease and cancer.

Breakfast is the most important meal of the day. It energizes your body and mind, revs up your metabolism, and curbs your appetite so you’ll be less likely to overeat at lunch. Breakfast also helps curb your hunger, prevents binging and prevents grazing during the day. Breakfast contributes 25% or more of essential and protective nutrients to the daily intake.

Vitamins and minerals in small amounts are essential to your pitbull's overall health and well being. Calcium and phosphorus (parts of the bone) sodium (essential part of the of the enzymes system) and iron (component of hemoglobin) are just a few of the many essential vitamins and minerals needed for your pit bull's optimal health and nutrition. Vitamin D is a hormone precursor that contributes to the maintenance of normal levels of calcium and phosphorus in the blood. Despite its name, vitamin D is not a true vitamin, but is best described as a conditional vitamin, since human skin can create it in some circumstances.

Vitamin C is also an effective antioxidant that protects proteins and genetic materials (RNA and DNA) from damage by free radicals.

Vitamin B12 is often lacking in a vegetarian diet as well. To maintain good nutrition, you need to include this vital vitamin in your food. Vitamin B12 is often lacking in a vegetarian diet as well. To maintain good nutrition, you need to include this vital vitamin in your food. Vitamins, minerals and many foods can play a major part in maintaining eye health care. There seems to be a direct link between nutrition and the health of your vision.

Fat is not a bad food. Vegetables cooked in olive oil may actually reduce your chances of developing various forms of arthritis, including rheumatoid arthritis. Fat cushions our internal organs, insulates our body, preserves body heat and maintains our body temperature. Dietary fat also provides transportation into the body of Vitamins A, D, E and K and helps in the digestive process- the bottom line is that it is important to consume foods that contain fat! Fats are slowly digested and merely “sit in your stomach” after consumption. This causes blood to flow to the digestive organs, therefore diverting oxygen rich blood from the working muscles.

Cooking Tip: Choose leaner cuts of meat for your holiday gatherings whenever possible. Turkey is one of the leanest types of meat.