Case Study: How to diet healthy

Angel is a promising call center agent. She works in a grave yard shift. She has a different lifestyle with that of normal worker. She sleeps when the whole world is awake. She eats not in proper time, too tired and hungry to prepare and nourish herself.

She eats with what is available without considering its dietary healthy contents. Usually she eats in the express fast food shops. She pampers herself with various “junk foods” and soda drinks. She is fat, pale, weak and always very fatigue. She looks appears healthy but inside she really is not. The doctor suspected she is having anemia. Laboratory results shows an objective data to the nutritional assessment.

There are a lot of contributing factors that affects these test, not one test can specifically tell the nutritional imbalances , danger or measures the extent of nutritional problem of Angel. The test commonly done is the Complete Blood Count(CBC).

As per Angel’s complain, she is always experiencing fatigue, dizzy and weakness. The doctor diagnosed her of severe fatigue which rules out to anemia. Angel lacks Iron and protein due to wrong food intake. She is hooked in fast food, junk food and soda beverages. Regular consumption of junk food is one of the contributing factor why a person is increasing its weight which later on will rule out to obesity. Junk food is found to impair digestion. The person is high risk in gastrointestinal problem such as the Gastroesophageal reflux disease (GERD).

This happens because usually junk food is deep fried, oil is impacted in the stomach which trigger more of its acidity which causes to the lining of the stomach. Also, junk foods are less in fiber essential for digestion of food. Junk food diet is known to be the major cause of heart disease . It increases cholesterol and triglyceride levels which are major contributing factor for the development of heart diseases. Fats stored in the body over long time will make one obese. The more weight gain, the higher your risk to heart attacks.
Fast food main ingredients are refined food, sugar and salts. Refined sugar only stresses body’s metabolism. Pancreas secrete an increased amount of insulin to prevent sudden spike in blood sugar levels. Junk food contains low amount of Carbohydrates and Proteins, the level of blood sugar goes down after one eat. This will result to change mood, one will be very irritable and increase in its craving for food.

Junk food looks so attractive and sufficing. It increases salivation because it contains high amount of processed salt which is responsible for salivation and secretion of enzymes that enhances ones craving. High amount of bad fats and sodium salts increases blood pressure and definitely kidneys will be affected.

Eating in fast food, eating junk food brings to chances of getting a cancer specifically a Colon cancer. A study published in the European Journal of Cancer Prevention revealed that too much of fast food that are high in sugar and fat increases chance of developing Colorectal cancer.

The best way to have a healthy diet, to get rid of fatigue and anorexia is to stay away from junk foods and express fast food centers. We all work for a living therefore we need to stay healthy and fit. We need energy to keep us functional everyday and we will get them through our food intake. One should have to the exact required intake of food that contains carbohydrates, proteins, fats, minerals and vitamins. It is so important to have a right balance healthy diet of the three food groups , the go, grow and glow foods or the carbohydrates, proteins and fats. It is so important to have a right balance of the three food groups to get a maximum health benefits.

A healthy diet is not an assurance to be disease free but it helps to prevent life threatening disease such as Diabetes, heart problems, stroke, kidney diseases and some other endocrine related problems. Furthermore , it greatly helps in reducing risk for developing some form of cancers. If one is sick, speedy recovery is expected if one is in healthy diet. Some have misconceptions that carbohydrates or starchy foods can increase a weight of a person. The fact says, it contains half the calories of the same weight of fat. Starchy food is one of a big source of energy for the body. It contains fiber (roughage). Eating starchy food will give a feeling of fullness that will hinder you from eating more.
To ensure adequate carbohydrates in the healthy diet , every meal must contain some bread, rice , pasta and root crops, Food like brown rice , whole meal pasta and whole bread yields more fibers than other starchy foods.
Eating a lot of fresh fruits and vegetables are very recommended. It is suggested that we should eat not lest then five portions of various fruits and vegetables everyday. If one is a fruit voracious eater then she has a lesser chances of forming bowel and bladder problem, colds, fatigue, stroke, anemia or heart ailments.
Eating dairy foods and drinking enough milk is encourage for diet healthy. Milk and other dairy products are so important to the diet since it is a good source of protein for people who are always fatigue and anemic.
A diet healthy means to have a protein intake in regulation and moderation. Protein is important for energy, growth and repair in your body. Some protein foods are also a god source of iron and vitamins. Some people have this uncontrollable appetite that they also tend to eat more that what is needed. Extra care must be done, some meat are high in fat .

Poultry chicken and lean meat are the best.
To have a diet healthy, you should eat not too much fat. Fat is needed in the diet but you need to be conscious as to how much and the type of fat intake you’re doing.

A low fat diet guarantees low chances in heart disease and stroke and helps in keeping desirable weight and too much salt risk high blood pressure. Too much salt, sugary foods and drinks must be avoided. Since too much sugar causes weight gain. Herbs and other spices are suggested as food flavors than using salt.

Junk food , express fast food stores and Angels lifestyle greatly contributed to Angel’s health. She’s not having a good healthy diet. Therefore, I want to say that those express food and junk food only makes one’s life shorter . Angel should switch her ways and exert some effort in preparing and eating good nutritious foods, it takes a little sacrifice and patience only to have that diet healthy. She must remember , health is wealth.

5 Amazing Foods For Weight Loss

5 Amazing Foods For Weight Loss

Healthy eating is an important factor when you try to lose weight. With the right exercise and food choices, you will surely succeed with your diet. So, what are the food that you can safely eat when you aim to shed pounds? To help you create a healthy meal, let me provide the list of fat burning food which you can include in your menu.

Fat Burning Food For Weight Loss

#1 Eggs
Breakfast is incomplete without eggs. Aside from getting your tummy ready for a long day ahead, eggs also helps promote weight loss. According to research, eating an egg daily reduces your food intake by at least 415 calories. Not only that, eggs contains high amount of protein. Hence, when you eat it you’ll less likely crave for food.

#2 Apples
One of my favorite weight loss food is apple. Aside from being delicious, apples provides many health and weight benefits. The fruit is packed with water and fiber making it a perfect snack or dessert. When you diet, eating apples every meal will curb your appetite and make you feel full longer. Therefore, the next time you see an apple in your kitchen, do not hesitate to take a bite and enjoy its fruity goodness.

#3 Matcha green tea
Matcha green tea is the perfect beverage for you if you want to blast lots of fat. Studies shows that the green tea accelerates thermogenesis or the rate in which the body burns fat. Hence, when you drink it before you work out, you’ll be able to burn 25% more fat. To improve the taste you can mix matcha green tea with ginger, honey and lime.

#4 Greek yogurt
Yogurt is helpful when you try to cut back pounds only if you eat the right kind of yogurt. According to diet specialist, greek yogurt is the yogurt of choice for dieters who wants to reduce their weight. The creamy delight is low in fat and sugar but loaded more protein than regular yogurt. Greek yogurt will keep your tummy satisfied for longer while it kick-start your metabolism.

# 5 Cinnamon
Cinnamon makes food more delicious and interesting. But, what I love most about the spice is it gives you a lot of weight loss advantage. The spice regulates the blood sugar levels. As we know, high sugar levels in the blood stimulate hunger pangs and increase the storage of fat. To combat it, you can sprinkle cinnamon on your coffee or tea.

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