Health Columns

Often referred to as the sunshine vitamin, vitamin D is an umbrella term that refers to a family of very similar compounds. Cholecalciferol, also known as vitamin D3, stands out as one such compound. Vitamin D2, sometimes called ergocalciferol, can also play an important role the body. Understanding how the body processes these vitamins can help you address your vitamin D status more effectively.
Food Sources
The National Institutes of Health note that vitamin D exists in a number of foods. Mushrooms contain vitamin D2, while eggs and oily fish contain vitamin D3. The latter remains the most common form on of the nutrient food found in foods, with cod liver oil standing out as the most concentrated food source of vitamin D3.
Sunlight
When you expose your skin to intense sunlight, specialized cells produce vitamin D3. The Vitamin D Council note that this remains the major source of most vitamin D in the body. However, the Council point outs that people with darker skin require a longer time in the sun to produce the same amount of the nutrient, nutrient. The amount of time may be up to 10 times as long in some cases.
Vitamin D Deficiency
Because modern living and working conditions see keep most of the population indoors for the majority of the day, vitamin D deficiency has become extremely popular prevalent across the nation. This is according to the Vitamin D Council, which highlights how the problem becomes particularly pronounced during the winter.
Vitamin D Effects
The body converts both ergocalciferol and cholecalciferol into an intermediate storage form called calcidiol. This compound then undergoes a second conversion in the kidney to form the active form of vitamin D, calcidiol. Dr. Joseph Mercola, the author of “The No-Grain Diet,” explains that vitamin D can help improve bone health, support the immune system, boost mood and reduce the incidence of cancer.
Vitamin D3 Potency
As either can convert into calcidiol, you only require one of either vitamin D3 or vitamin D2 at any time. However, the former remains the most potent form of vitamin D. The Vitamin D Council points out how other forms of vitamin D, such as D2, do not elevate concentrations of calcidiol in the same way; as a result, you may need considerably more of the nutrient than D3. During the winter, they recommend around 4,000 IU of vitamin D3 per day, which appears to match the amount used by a healthy body. If you take in this amount of vitamin D3, you should have no additioanl requirement for any vitamin D2.

Eating a healthy diet is often a goal when you wish to drop a few pounds or reduce your risk of disease. Making changes to your diet, even small ones, yields measurable benefits, such as increased energy, a more positive outlook and improved physical fitness. While benefits provide motivation to eat a healthy diet, following a specific diet plan can prove challenging week after week. Using creative strategies to keep your weekly diet plan from becoming a negative experience will help you stick to your commitment to eat healthy. Consult your doctor before beginning any new diet.
Breakfast
Breakfast is the most important meal of the day, the Eating Well website explains. In fact, the first should provide energy and satisfaction to last until mid-morning. Healthy breakfasts contain a mix of protein, carbohydrates and fat. A breakfast burrito, for example, can have these essential ingredients, such as an egg (a protein source), cheddar cheese (a fat source) and a tortilla (a carbohydrate source). Avoid breakfasts heavy with carbohydrates or refined sugar, such as muffins or doughnuts. Instead, plan weekly breakfast meals based on this formula — including protein, carbohydrates and fat in every meal.
Lunch
Create a week-long lunch plan based on grains and leafy greens. Smaller portions of grains, such as quinoa, fill you up and take longer to digest. Include a portion of lean protein with each lunch. For sandwiches, choose low-calorie, whole-grain breads or pitas and add vegetables for texture. For flavor, use low-calorie condiments, such as mustard and balsamic vinegar.
Dinner
Simple meals made with healthy foods low in calories and carbohydrates can offer a pleasant end to your day. Dinners should be delicious and quick, and include fresh ingredients, such as seasonal vegetables and herbs. Planning dinner menus based on seasonal vegetables ensures variety in your diet.
Snacking
Snacking between meals is healthy when you choose nourishing options, such as fruit, granola bars and vegetables. Eating between meals maintains mood and energy. Snacking also prevents you from becoming overly hunger, which can lead to overeating. Encouraging children to choose healthy snacks at an early age will help kids make healthy choices later on in life, the Health n Fitness Care website reminds.
Strategies for Meal Planning
The key to developing — and following — a healthy weekly diet plan is to mix it up. Varying your diet is not only essential for ensuring that you obtain the correct amount of nutrients, it also promotes interest in sticking to your diet plan. Take time to sketch out meal plans that meets your needs and your schedule. If you are short on preparation time, plan meals that limit the amount of time spent in the kitchen. If necessary, on days when your schedule is tight, chose healthy meals that are quick, such as a salad of leafy greens and lean protein you can buy at the supermarket or order at a restaurant. Another key strategy is to eat foods you enjoy.
What Does a Healthy Vegetarian Diet Consist of?
Healthy Vegetarian Breakfast Ideas

Vegetarian diets include vegan, lacto-vegetarian and lacto-ovo-vegetarian options. Regardless of your preference, a balanced vegetarian diet provides adequate nutrition and has health and weight maintenance benefits. The key to a healthful plant-based diet is proper planning. Plan your weekly menus to include a variety of foods from each food group.
Identification
Your weekly diet plan should include a variety of whole grains, lean proteins, calcium-rich foods and plenty of fruits and vegetables. If you prefer a lacto-vegetarian diet, choose reduced fat dairy varieties. Lacto-ovo-vegatarians should aim for one serving of eggs a day and consider egg whites over whole eggs to reduce fat intake. For healthy weight and good health, enjoy sweets in moderation.
Benefits
Eating a vegetarian diet has health benefits, according to the American Heart Association. Typically, vegetarian diets contain less fat and cholesterol than non-vegetarian diets. Plant-based diets are also linked to reduced risk of coronary heart disease, certain types of cancer, high blood pressure, diabetes and obesity, according to the American Heart Association. Choose minimally processed foods to reap the maximum benefits of healthful foods and to avoid unhealthful additives such as fat, sugar and sodium.
Features
To achieve and maintain good health and a healthy weight, include a variety of fruits and vegetables in your weekly menus. The mainstay of a vegetarian diet, fruits and vegetables are filling and low in calories. Aim for at least one serving of nutrient-rich leafy green vegetables every day. The Loma Linda University School of Public Health recommends at least three servings of fruits and six servings of vegetables daily for a vegetarian.
Meals
Eat a healthful breakfast of fruit, whole grains and protein. For example, enjoy a serving of oatmeal with a banana and a serving of soy milk. Eat at least two servings of vegetables at lunch and dinner. Enjoy two different varieties rather than a double dose of the same vegetable. Pair a sweet potato with broccoli, for example, or try summer squash with okra. Include a lean protein such as garbanzo beans, pintos or lentils. Add a serving of whole grains to complete the meal. For snacks, enjoy fruits, whole grains, reduced fat dairy and fresh vegetables.
Considerations
Plan your menu for the week and use it to make your shopping list. Choose fresh fruits and vegetables when in season. Frozen varieties without additives also make good choices. When buying canned varieties, watch for additives and choose fruits preserved in juice rather than syrup. Buy nuts without added fat and sodium. Look for reduced fat varieties of dairy and soy products. Include whole grains such as brown rice, oatmeal, quinoa and millet in your menu.

A vegetarian diet is typically associated with the consumption of fruits, vegetables, nuts, seeds and grains, but not with the consumption of animal products. However, there are several types of vegetarian diets. Some of these diets, referred to as ovo-vegetarian diets, include eggs. Ovo- vegetarians use eggs as sources of protein, vitamin B12, sulfur and other nutrients.
Ovo-Lacto Vegetarian Diet
According to the California Childcare Health Program website, an ovo-lacto vegetarian diet includes both eggs and dairy products. Like other types of vegetarian diets, it also includes lean proteins such as tofu, beans, tempeh, seitan and textured vegetable protein. It also includes all types of plant-based foods, such as vegetables, fruits, seeds, nuts and sea vegetables. Sea vegetables are plant-based foods, such as kelp and kombu, that grow underwater. An ovo-lacto vegetarian diet does not include meats such as fish, beef, pork, poultry or wild game.
Pescetarian Diet
A pescetarian diet, like other types of vegetarian diets, relies primarily on plant-based foods such as fruits, vegetables and grains. It may also include eggs and dairy products. However, unlike other vegetarian diets, it includes shellfish, mollusks and fish, according to the Pescetarian Life website. This type of vegetarian diet does not include land animals such as pork, beef or poultry. A pescetarian diet may serve as a transition to a vegan or meatless vegetarian diet. A vegan diet excludes all types of meat, as well as dairy products, eggs, gelatin and honey.

People choose to follow a vegetarian diet for various reasons. Some are for ethical treatment of animals. Others wish to promote healthier lifestyles to lower their risk of certain diseases and cancer. The vegetarian diet needs to include planning to lower the chance of nutritional deficiencies that can put your health at risk. Some nutrients in the vegetarian diet are not absorbed or utilized as well as those taken from animal sources.
Advantages
A vegetarian diet is low in saturated fat, the solid fat found in animal meats. Saturated fats promote higher cholesterol levels, especially LDL or bad cholesterol. Plant foods, except for coconut and palm kernel oils, do not contain saturated fat. Vegetarian diets are higher in fiber than traditional meat-based diets, especially the Western diet followed in the United States. According to Amy Magnuson, MS, RD, following a vegetarian diet may decrease your risk of heart disease, cancer, obesity and hypertension.
Disadvantages
You have a lower intake of vitamin B-12 and iron with the vegetarian diet. Meats provide adequate amounts of B-12 and iron. Fortified Vitamin B-12 is necessary in vegetarian products, such as soy-based analogs and cereals. Vegetarians would need to consume large amounts of cheese, whole eggs and other dairy products to get adequate amounts of B-12. This could contribute to a greater saturated fat intake and higher cholesterol levels. Other critical vitamins and minerals lacking in the vegetarian diet include vitamin D, calcium and zinc. Omega-3 fats are easier to absorb and reduce inflammation in the body when consumed from cold-water fish than plant sources, such as flax seeds, a primary source of omega-3 fats in the vegetarian diet.
Nonheme Iron
A vegetarian diet has a higher concentration of nonheme iron, which means this plant-based iron is not absorbed as readily as heme iron found in animal flesh. Heme iron is in muscles and the red blood cells of animals. According to the Office of Dietary Supplements, most foods fortified with iron are with nonheme iron commonly found in plants. Nonheme iron absorption ranges from 2 to 20 percent, which varies more than heme iron absorption, which ranges from 15 to 35 percent. Nonheme iron absorption is inferior to heme iron found in animal flesh, but other dietary components of foods influence nonheme iron absorption. Vitamin C rich foods increase nonheme iron absorption, which can alleviate decreased absorption of plant-based iron.

From the Mediterranean diet to the raw foods diet, many food plans recommend eating fresh fruit at every meal and for snacks. The benefits of eating fruit are numerous. Eating fruit before a meal can help you eat a balanced, nutritious diet and practice portion control. If you have blood sugar problems or other health concerns, speak with a doctor or nutritionist about eating fruit with every meal.
Nutrition
Excess fat is like a bank account, and the food you eat is the cash you keep on hand. When you run out of cash, you must go to the bank. When you eat fewer calories than the body needs, it burns stored fat. Weight loss is the direct result of the body breaking down stored fat for energy. This is a biochemical process. Water is part of maintaining the body systems and may be a minor player in the chemicals needed for weight loss. However, you can lose weight without drinking more water. The role water plays is less about weight loss and more about your health. However, water can be a tool that helps you fulfill your part of the weight-loss bargain.
Water Takes Up Space
Water takes up space but does not add to your daily calorie count. There is a sensor in your stomach that signals when you are full. By drinking water before and during a meal, you trigger the sensor faster and eat less. If you are cutting portion sizes to reduce calories, drinking water will help satisfy your hunger even though you are putting less food in your stomach.
Jampolis states this is because the body has difficulty telling the difference between hunger and thirst. Drinking the right amount of water each day may cut back on the hunger pains.
How to Make Water Work for You
A 2009 study by the Virginia Tech Department of Human Nutrition proves that drinking water before you eat does help you lose weight. As long as you eat healthy foods and lower calories, the pounds will come off. Water just helps control the hunger by filling up your stomach. The benefits of drinking water go way beyond weight loss. Water helps regulate your body temperature, lubricates tissue and aids in digestion. To be healthy, drink eight glasses of water a day. To lose weight, drink some of that water before and during a meal.

Your body is composed of 60 percent water, so it is a pretty big deal when it comes to your health. Many processes require water, and you do lose it daily. Replacing the water keeps those functions working properly. Water can also play a role in your goal to lose weight. Talk to your doctor about your fitness goals before beginning a diet and exercise program.
Weight Loss
The National Institutes of Health note that vitamin D exists in a number of foods. Mushrooms contain vitamin D2, while eggs and oily fish contain vitamin D3. The latter remains the most common form on of the nutrient food found in foods, with cod liver oil standing out as the most concentrated food source of vitamin D3.
Sunlight
When you expose your skin to intense sunlight, specialized cells produce vitamin D3. The Vitamin D Council note that this remains the major source of most vitamin D in the body. However, the Council point outs that people with darker skin require a longer time in the sun to produce the same amount of the nutrient, nutrient. The amount of time may be up to 10 times as long in some cases.
Vitamin D Deficiency
Because modern living and working conditions see keep most of the population indoors for the majority of the day, vitamin D deficiency has become extremely popular prevalent across the nation. This is according to the Vitamin D Council, which highlights how the problem becomes particularly pronounced during the winter.
Vitamin D Effects
The body converts both ergocalciferol and cholecalciferol into an intermediate storage form called calcidiol. This compound then undergoes a second conversion in the kidney to form the active form of vitamin D, calcidiol. Dr. Joseph Mercola, the author of “The No-Grain Diet,” explains that vitamin D can help improve bone health, support the immune system, boost mood and reduce the incidence of cancer.
Vitamin D3 Potency
As either can convert into calcidiol, you only require one of either vitamin D3 or vitamin D2 at any time. However, the former remains the most potent form of vitamin D. The Vitamin D Council points out how other forms of vitamin D, such as D2, do not elevate concentrations of calcidiol in the same way; as a result, you may need considerably more of the nutrient than D3. During the winter, they recommend around 4,000 IU of vitamin D3 per day, which appears to match the amount used by a healthy body. If you take in this amount of vitamin D3, you should have no additioanl requirement for any vitamin D2.

Having a healthy diet is something that should not be taken for granted. According to the Weight Control Information Network, one third of adults in the United State are obese, while 17 percent of children 6 to 19 are overweight. Eating healthy and participating in physical activity on a daily basis are important healthy lifestyle behaviors with many benefits.
Prevention of Chronic Illnesses
Having an unhealthy diet and being overweight can contribute to many different illnesses. Some of them include heart disease, diabetes, high cholesterol or high blood pressure. These illnesses can lead to long term health problems, disability, complications and even death. While genetics plays a part in a person’s chances for getting some of these illnesses, being overweight and eating unhealthy increases one’s risk. Eat healthy to help prevent these chronic problems.
It is Cheaper
Eating an unhealthy diet can lead to more health-care costs in the future. According to the Weight Control Information Network, persons who are obese end up paying 42 percent more in health-care costs than their counterparts who are not obese. Lower health-care costs are better for you as an individual and society at large.
It Feels Better
Overeating can lead to high blood sugar levels. This affects a person’s energy levels. Eating a healthy diet can lead to feeling better throughout the day. In addition, if you are in good shape, you may have a higher self esteem and feel better about yourself.
Snacking
Snacking between meals is healthy when you choose nourishing options, such as fruit, granola bars and vegetables. Eating between meals maintains mood and energy. Snacking also prevents you from becoming overly hunger, which can lead to overeating. Encouraging children to choose healthy snacks at an early age will help kids make healthy choices later on in life, the Health n Fitness Care website reminds.
It Can Inspire
When you begin to eat healthy, if you live with a partner, have children or have co-workers, they will see that your patterns are changing. Use changing your habits as an opportunity to affect their habits. Find support in the people that are closest to you. Eat healthy with the people that you interact with the most. Their health will benefit as well.
It Can Be Fun
Eating healthy does not have to be a chore. Get creative and change old recipes to make them healthy. Switch old snacks with new ones. Create new patterns for yourself and add colorful fruits and vegetables to your diet. While eating healthy can be a challenge, make it fun and delicious for you and your family.

A rich source of nutrients and vitamins and low on fat, coconut water is a refreshing alternative to sports drinks and the high on sugary colas (a sure shot way to pile on pounds). The potassium content in coconut water is more than that of 4 bananas. And with its zero cholesterol and fat, weight watchers can rely on its goodness to successfully sail through their weight loss regime.
Instead of guzzling down the good-for-nothing frizzy drinks (of course, apart from coming handy as a toilet cleaner), beat the summer heat with coconut water and say goodbye to those extra kilos.

While other health food fads come and go, oatmeal has been touted as a good way to start your day for generations. Incorporating oatmeal and other whole grains into your diet can improve your cardiovascular health and help manage your weight. Oats are also high in fiber and contain many nutrients your body needs to stay healthy. In addition to eating rolled oats as a breakfast porridge, oatmeal can also be baked into cookies, bread and muffins or used in savory dishes like meatballs or burgers.
Types of Oatmeal
Oatmeal is made from the seeds of oat plants, botanically named Avena sativa. Rolled oats, also called old-fashioned oats, have been steamed and pressed flat. Thick rolled oats are a little chewier and take a bit longer to cook. Regular rolled oats are the standard most often used in breakfast porridges or for baking, and quick oats are rolled just a little bit thinner. Instant oats are rolled very thin and chopped into flakes; they are cooked by simply stirring them into hot water or milk, and the finished product is very soft and mushy. Steel cut-oats, also called Irish or Scottish oatmeal, are whole oats that have been cut or broken into smaller pieces and once cooked, they have a texture reminiscent of brown rice. Some natural food stores may stock whole oat groats, which can also be cooked into porridge. According to the Whole Grains Council, oats tend to be minimally processed, and most types of oatmeal and other oat products contain the whole grain.
Cardiovascular Health
David L. Katz, M.D., director of Yale Prevention Research Center, Yale School of Medicine, recommends eating oatmeal for the beneficial effects it has on your cardiovascular health. Oats have been shown to reduce low-density lipoprotein, or LDL — your “bad” cholesterol — without affecting high-density lipoprotein, or LDL — your “good” cholesterol — and also to lower blood pressure. Improving and maintaining your cardiovascular health will reduce your risk of heart attack and stroke.
Fiber
Oats contain a type of soluble fiber called beta-glucan. In addition to keeping you regular, this fiber also stabilizes blood sugar levels, which may reduce your risk of Type 2 diabetes. Beta-glucan also stimulates your immune system and may help fight cancer. Foods that are high in fiber, like oatmeal, also help you feel fuller longer, and starting the day off with a bowl of oatmeal may carry you through to lunch without resorting to mid-morning snacking.
Vitamins and Minerals
In addition to soluble fiber, oats also contain other important nutrients. Oats are a good source for vitamins B-1, B-2 and E, says nutritionist Leslie Beck, of Toronto, Ontario, Canada. Vitamin B-1 helps maintain your nervous system and B-2 promotes good vision, and both B vitamins are important for good metabolism. Vitamin E aids in the health of your red blood cells and also helps your body process other vitamins.

Vegetable juice offers mega benefits for your health and well being. It has relatively low sugar content (as compared to fruit juices) and contains the goodness of many vegetables, making it the perfect drink to supplement your breakfast. A study validated the role of vegetable juice in aiding weight loss. Adults who consumed at least 8 ounces of vegetable juice over a period of 12 weeks lost 3 pounds more in comparison to those who had none at all. Apart from helping dieters lose weight, it also replenishes the vitamin C and potassium required for the body, along with decreasing carbohydrate intake. It also significantly pulls down your chances of developing Alzheimer’s disease. It’s a win-win all the way!

Chocolate shake and weight loss? No we’re not kidding. Look what researchers from the U.S found out- despite the fact that chocolate contains more calories than many other foods, people who ate chocolate on a regular basis had less body fat than those who did not, all thanks to the not so normal calories present in it. The calories present in chocolate seem to function in a way that is radically different than most calories- they spur the metabolism and prevent the accumulation of fat. In addition, chocolate keeps the gut satisfied for a long time, preventing food cravings to show up time and again and throw your weight loss plans into disarray.
Skimmed milk is a powerful drink in itself. A study conducted to determine the benefits of dairy products pointed out that including dairy products in the diet (1,000 to 1,400 milligrams per day of calcium from dairy food) compelled the body to burn more fat. However, whole milk might not be your best bet. Skimmed milk is a much healthier alternative to whole milk because of the low fat content in it. Trim off those extra inches around your waist by switching from whole milk to low fat skimmed milk. Other than helping in weight loss, skimmed milk has a bevy of nutrients that provide protection against colon cancer regulates blood pressure and makes the bones healthy. Chocolate shake marries these two super slimming ingredients making it a great choice for a slimming drink.

Even though, watermelon juice might not sound as fancy as protein shakes and other so called healthy drinks, it is an equally if not more potent weight loss drink. This is one health drink that packs a big punch, when it comes to helping in weight loss. Watermelon contains citrulline, an amino acid which gets metabolized to arginine-another amino acid responsible for reducing fat in and around the abdomen and reducing arterial plaque in the body. Drinking water melon juice can be your ticket to a slim and super hot body.

Eating rice can be a healthy option if the dieter takes into account the type and amounts of rice chosen. White rice has some of the same health negatives as white bread. Brown or wild rice can be a healthy source of carbohydrates with associated long-term energy and nutrients. Choosing the right rice and fitting it into the dieter’s everyday lifestyle can make all the difference.
What’s Wrong with White?
Choosing white rice means leaving most of the dietary fiber and some of the nutrients out of the rice kernel. Processing and polishing rice deletes the outer bran of the rice kernel that contains needed dietary fiber. MyPyramid.gov states that the refining process makes the rice grain smoother, more palatable and lengthens the shelf life of the rice at the cost of needed fiber and some nutrients.
Go Wild or Brown
Better choices for rice dishes are brown or wild rice. MayoClinic.com states that brown rice and wild rice are examples of whole grain rice with all the B-complex vitamins, iron and dietary fiber needed for proper digestion intact. The advantages of whole grain rice are comparable to those of whole grain breads and cereals which provide needed complex carbohydrates for long-term energy for body function. Whole grain rice tends to make the dieter feel more full as well as helping regulate bowel movement naturally.
Enrichment
Some processed rice labels state the rice has been enriched or fortified with vitamins and minerals lost during the milling process. Taking away natural nutrients and fiber and then artificially restoring those nutrients doesn’t make up for the loss of the natural nutrients and fiber. MyPyramid.gov states even if the artificially restored vitamins and minerals are calibrated as equal to the original, whole grain rice, the final product still lacks needed fiber. It is also debatable that artificial nutrients are absorbed by the body as naturally or easily as the original whole grain nutrients.
The Dish on Diabetes
The risk of developing diabetes can hinge on the kind of rice a dieter eats. The Harvard School of Public Health states that substituting brown rice for white rice can lessen the rick of becoming diabetic. The whole grain fiber in brown rice also helps prevent heart disease because fiber binds with fatty substances in the intestines and lowers bad cholesterol in the dieter. The regulation of sugar levels in whole grain rice also helps the dieter control hunger to help prevent over-eating and obesity which can lead to diabetes. In contrast, eating large amounts of white rice may actually increase the possibility of becoming diabetic.

The human body is largely composed of water, making consumption a vital part of survival. Drinking adequate amounts also has been touted for numerous health benefits and it appears that it could help in the battle of the bulge. When it comes to drinking water to facilitate weight loss, you probably will reap optimal benefits by drinking it before meals rather than after. Just drinking water, however, will not produce such dramatic results that you do not need to follow the basic tenets of weight loss, such as eating less and exercising more.
Reducing Caloric Intake
CNN medical correspondent Dr. Melina Jampolis reports that a study conducted at Virginia Tech and published in a 2008 issue of the “Journal of the American Dietetic Association” found that drinking water before meals led subjects to consume an average of 75 fewer calories at that meal. While that might not sound like a lot, it quickly adds up in the long term. You will only reap optimal benefit from this, however, if you are eating the proper amount of calories for your energy and weight loss needs. For example, if you eat 500 more calories than you need every day, eating 75 fewer calories at every meal will not create the deficit you need to lose weight. Many Internet sites offer calculators to determine your daily energy needs based on current weight, desired weight, activity level and other relevant factors.
Increase in Average Weight Loss
Brenda Davy, Ph.D., and her team of researchers presented a study that found that drinking 16 ounces of water before each meal resulted in greater weight loss. For 12 weeks, all participants followed a low-calorie diet while half drank water before meals and half did not. At the end of the study, researchers found that those who drank water before the meals lost an average of 15.5 pounds, while the non-drinkers lost 11.
Importance of Water in Controlling Weight
While drinking water before meals specifically appears to facilitate weight loss, most likely by producing a feeling of fullness that leads you to eat less, you should aim to stay well-hydrated throughout the day as well. Dr. Jampolis reports that even being 1 percent dehydrated can slow your metabolism, which results in fewer calories burned 24/7. Additionally, your body often cannot tell the difference between hunger and thirst, meaning sometimes your feelings of hunger actually might be thirst and you are eating when you do not need to.
Daily Water Intake
The aforementioned findings were based on consuming 16 ounces before each meal. Davy points out that the total amount of water you should drink every day has not been firmly established, but says the Institute of Medicine, which advises the federal government on science, recommends women get at least 9 cups of fluid a day.

A baked potato is often included as a side dish for grilled chicken or steak. The most common toppings for a baked potato include butter, sour cream, cheese and bacon — all of which decrease the nutritional value that a potato has to offer. Deborah A. Klein notes in her book, “The 200 Superfoods that Will Save Your Life,” that baked potatoes may be one of the healthiest foods
Fiber Benefits
Fiber is an important nutrient that serves two important functions. A diet that includes plenty of fiber helps keep you full so you are less likely to overeat, eat unhealthy foods or gain weight. Fiber also encourages your digestive system to work efficiently so you are able to digest your food, distribute nutrients throughout your body and eliminate waste easily. A baked potato with the skin supplies several grams of fiber. Eat your baked potato plain or add some black beans and low-fat cheese for an additional boost of fiber as well as calcium.
Offers No Fat
A plain baked potato contains no fat, which makes it a healthy addition to your diet. A baked potato can replace less healthy potato dishes, such as French fries, fried potatoes or butter-roasted potatoes. You can create a nutritious, low-fat and tasty baked potato by choosing healthy toppings in place of butter, sour cream and bacon. Fresh salsa made with tomatoes, peppers, onions and garlic is a nutrient-filled topping. Cottage cheese and green onions are another low-fat combination that will also add calcium and protein to your baked potato.
Fiber
Oats contain a type of soluble fiber called beta-glucan. In addition to keeping you regular, this fiber also stabilizes blood sugar levels, which may reduce your risk of Type 2 diabetes. Beta-glucan also stimulates your immune system and may help fight cancer. Foods that are high in fiber, like oatmeal, also help you feel fuller longer, and starting the day off with a bowl of oatmeal may carry you through to lunch without resorting to mid-morning snacking.
Provides Potassium
One baked potato with the skin contains about 700 mg of potassium, or about a fifth of what you need to consume each day. Your body needs a sufficient amount of potassium to ensure proper function of your heart and muscles. Potassium also works with sodium to regulate your bodily fluids, which helps prevent muscle cramps and fatigue. Broccoli and low-fat melted cheese are a nutritious topping combination for a baked potato that will add calcium and additional potassium to your meal. Another way to enjoy a baked potato is sliced in an oven-safe dish and topped with skim milk and reduced-fat mozzarella cheese to create a lower-fat and potassium-rich version of scalloped potatoes.

Engagement in 30 minutes of exercise for at least five days each week is all that the majority of people need to glean health benefits, according to Harvard School of Public Health. Adding healthy eating to an exercise routine will only increase the benefits. A diet based on healthy eating includes an abundance of fruits and vegetables, whole grains foods, proteins low in saturated fat and cholesterol and healthy sources of calcium.
Mental Well-Being
Eating healthy and exercising regularly can help a person maintain her overall mental well-being. Regular exercise increases the release of endorphins, a hormone that can improve a person’s mood. Exercising regularly can ward off depression, decrease stress levels, keep anxiety at bay and reduce the negative symptoms associated with attention-deficit/hyperactivity disorder or ADHD, notes the American Heart Association and Help Guide.org.
Healthy eating will provide the body with energy to help a person appropriately deal with daily stressors and anxiety producers. Also, eating healthy throughout the day will help maintain a stable mood and avoid any drastic changes in blood sugar levels that could trigger feelings of depression or mania or worsen some symptoms of ADHD.
Prevent Chronic Disease
According to the Family Education website, engaging in a regular exercise routine can help reduce a person’s chances of getting osteoporosis, cardiovascular disease and type 2 diabetes. Exercise increases bone strength, contributes to lower cholesterol levels and decreases high blood pressure. Healthy eating along with regular exercise will further prevent the development of any chronic diseases. Calcium and vitamin D found in many healthy foods help to increase bone health. Decreasing cholesterol, saturated fat, trans fat and sodium intake through healthy eating will reduce a person’s chances of high cholesterol, heart disease, high blood pressure and obesity and the diseases that can result.
Better Sleep
Engaging in regular exercise can make it easier to get quality sleep at night. Exercise allows the body to use up any excess energy and reduce the stress that can keep a person awake at night.
Also, avoiding unhealthy foods that can lead to weight gain can reduce a person’s chances of developing sleep disorders such as sleep apnea, which can disrupt sleep. One of the common causes of sleep apnea is being overweight.
Self Esteem
Making healthy eating choices and engaging in regular exercise can positively impact a person’s self-esteem. Family Education reports that exercise increases self-esteem. The increase in self-esteem results from a sense of accomplishment that often comes with regular exercise and improvements to physical appearance that commonly occur with proper diet and exercise.