Boost The Nutrition In Your Diet With These Tips

Chiponde, a Peanut-Based Nutrition Supplement Produced by Project Peanut Butter in Malawi
nutrition

Image by Bread for the World
Packets of Chiponde, a peanut-based nutrition supplement used to treat acutely malnourished children, roll off a conveyor belt in a Project Peanut Butter facility in Blantyre, Malawi, on Wednesday, October 12, 2011.

Each Chiponde packet contains 500 calories; the USDA estimates young children need between 1,000 to 2,000 calories per day while older children and adolescents need between 1,400 to 3,200 calories per day. Most malnourished kids will eat the nutritional supplement for six weeks.

Photo by Racine Tucker-Hamilton/Bread for the World

If you are looking after your nutrition, you need to make sure that most of the food you purchase is not processed food. Lots of people balk at the high cost of organic foods, though it is possible to find some organic items in conventional groceries.

One way to help your body heal faster from sickness is to eat a diet high in zinc. Zinc can boost immune system health, make you recover from illness quicker, and prevent future illness. If you need a zinc infusion, eat some peaches, wheat germ, pumpkin or strawberries. These foods also contain lots of antioxidants, which battle dangerous free radicals.

Working legumes and beans more into your diet lets you get more protein and the ability to cut back on eating meat. If you’re making a Cuban dish, top it with some black beans. Seasoned lentils are a great replacement for meat in taco dishes. You should also eat plenty of soups, dips, quesadillas and burritos filled with beans for some proteins and fibers.

You want to consume at least half a pound of meat daily while making sure that the meat is lean. This will ensure that you eat the protein and iron that you need. Some good meats to consider are venison, bison, and any other type of lean cut meat.

Sweet potatoes will give you that comfort food, starchy quality that you crave without the carbohydrate overload that regular potatoes will. Eat these instead of mashed potatoes or fries. Just serve them with light butter and a little brown sugar. As a bonus, sweet potatoes have anti-inflammatory properties, unlike traditional potatoes.

Eliminate sugars, salts, and fats from your diet. Sadly, these flavorful elements can be harmful. They are only good in small doses, and the modern diet is full of them. If you really need some sugar, reach for the fruit. Try to include different types of healthy spices to your food, instead of the harmful fats and salts.

Try eating a different kind of protein weekly. Mix up the meats that you eat to include fish and poultry. Eggs are are good source of protein. Having an egg everyday is a good source of protein. Try going a whole day without eating any meat once a week. On your designated day, get your fix with peas, beans, low-sodium, reduced calorie peanut butter and unsalted nuts.

Keeping a food journal can help you meet your nutrition goals. You can find food diaries online that keep track of everything you consume, while creating records and showing what nutritional value the food has. If you can see a record of your food consumption, your diet can be adjusted if needed in order to receive better nutrition.

Keep up-to-date with the latest healthy recipes. Spending the time necessary to learn new cuisines is a terrific way to break up the monotony sometimes associated with nutritious eating. It can make each new meal feel like an adventure rather than a chore.

Kids need to eat well because they are growing. Kids should start out with a healthy diet so that they can maintain healthy habits as they get older. If your child’s diet is filled with simple carbohydrates like sugar and starches, they may not receive the necessary nutrients to grow properly.

Don’t overdo it when you eat out at restaurants. Most restaurants give large portions; you can avoid overeating by eating only half of the dishes you ordered.

Although buying organic produce may not be a routine habit, vegetables can be grown at home, even in a small space. Hanging containers are available for tomatoes and strawberries, and other patio containers can produce a surprising quantity of beans, peppers, lettuce and other vegetables, suitable for making a great salad.

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