the smoothie diet

Chia Seeds For Weight Loss Recipe : How Does Your Diet Stack Up?

According to the latest comprehensive government report, the American diet is simply not measured. Despite good intentions, our food choices are not attending to the needs of our bodies for four major nutrients: vitamin E, magnesium, vitamin A and vitamin C.

Many of us - especially older adults - should be concerned with other dietary components as well.

So, what can we do about it? Below, let's give you some great tips, recipes and suggestions to ensure your diet impiles. But first, here is a little bottom on the government's discoveries.

Fat Loss Stack - How Does Your Diet Stack Up?

Fat Loss Stack
About the report

Each year, the U.S Department of Agriculture. Food surveys surveys what Americans are eating, using a random sample of 9,000 people across the country. Each participant completes a 24-hour dietary reminder, which includes food and beverages, but not dietary supplements. So there is a follow-up phone interview. Most participants (80%) also goes through a physical examination.

The results are then compiled for a period of two years. The latest discoveries were published in a document called what we ate in America, National Health and Nutrition Survey 2001-2002 exam: intake of usual food nutrients compared to food intake. (There is a delay in the publication of the conclusions because it takes so long to collect and analyze the data volumes.)

The report, often called simply nhanes, compares the results of the research for the dietary reference intakes of the Institute Medicine (DRIS), the most recent recommendations for the nutrients we need for good health. The evaluation includes 24 different nutrients and food components.

The latest findings

  • almost 95% of people in the United States are not being desirable Intenses of vitamin E from food and drinks.
  • More than half is not receiving enough magnesium.
  • About 40% are not receiving enough vitamin A.
  • Almost one-third is not receiving desirable intake of vitamin C from food and beverages they consume.
  • Vitamin B-6 and zinc are also below the suggestion levels of ingestion.
  • Older adults are the population group at the highest risk of fulfilling nutritional requirements.
  • Everyone should be worried about getting enough vitamin K, calcium, phosphorus, and dietary fiber. b> b>

How Does Your Diet Stack Up?

Superior Vitamin E supplies

Dietary reference intake for vitamin e men and women 31 and more is 15 milligrams (alpha-tocopherol equivalent) per day.

Food milligrams (mg)
1/4 cup sunflower seed kernels 17 / div> 1/4 cup of filberts / hazelnuts 8
1 tablespoon hazelnut oil 6
1 tablespoon oil soup of almond 5
1/4 cup of peanut 2.5
1/4 cup of pistachios 2.2
1/4 Cup Almond 2.2
1 cup tomato sauce 3.4
2 tablespoons peanut butter 3.3
1 cup Swiss baked carch 3.3 1 tablespoons of canola 2.9 1 cup of green, cooked (Collard, mustard ) 2.8 2 tablespoons germ wheat 2.6 1 sleeve 2.3 2 Cups raw spinach 2 1 Ômega-3 egg o (best) 2 3.5 ounces baked mollusks 2 1 cup broccoli, baked 1.8 3.5 ounces canned white tuna in water 1.6 1 cup of papaya cubes 1.6 Superior Vitamin A Sources

Dietary reference intake for women between 31 and more is 700 re (retinol equivalents). Dietary reference intake for 31 year old or more is 900.

Food re 1/2 Cooked Cup Carrots 1.300-1900 1/4 Cup of canned pumpkin 1,350 1 small sweet baked potato 1,310 1/2 cup of squash butternut, cooked 857 1 sleeve 805 1/2 glass spinach, baked 739 1 cup Cantaloupe Cubes 561 1/2 cup of cup (mustard, collard, beet) 260-500 1/2 cup kale, cooked 481 2 Cups raw spinach 404 1 cup broccoli, baked 212 -348 2 cups lettuce lettuce 292 1 cup vegetable tomato juice 283 1/2 cup Swiss chard, cooked 275 1/2 cup of chopped red sweet peppers 212 2 cups loose leaves lettuce 212 2 Fresh apricots 183 3 1/2 Ounces CLAMs cooked in the steam 171 1/2 cup of artichoke hearts, cooked 149 3 1/2 oyster oysters 146 1/2 cup tomato sauce 120 4 Damascus dry halves 101 Superior Vitamin C Sources

The recommended daily intake for women between 31 and more, is 75 mg / day. The recommended daily intake for men between 31 years or more is 90 mg / day.

Food milligrams (MG) 1/2 cup raw red pepper 142 1 cup orange juice 82-124 1 glass broccoli, baked 124 1 cup Brussels sprouts 96 1 cup Fresh grapefruit 94 1 cup of papaya 86 1 cup strawberry halves 86 1 kiwi 74 1 cup of canned grapefruit 72 1 cup Cantaloupe cubes 68 1 cup tomato-vegetable juice 67 1/2 cup green green pepper 66 1 sleeve 57 1 cup cauliflower, cooked 54 1 cup of cabbage, cooked 54 1 Little orange 51 1 Half grapefruit 41-46 1 cup tomato juice 44 1 cup gr Eens, cooked (Collard, beet, mustard) 36-44 1 cup of squash butternut, cooked 36 1 cup of tomatoes, minced div align = "center"> 34 1 cup tomato sauce 32 1 cup Switzerland, baked 32 2 cups Spinfre CRU 31 1 Cup of Green soy, cooked 30 1 cup of raspberries or blackberries 30 . Superior Magnesium Food Supplies

The recommended daily intake for women between 31 years or more is 320 mg / day. The recommended daily intake for men with 31 years or more is 420 mg / day. Food milligrams (mg) 1/4 cup of baked pumpkin seeds 303 1 cup Switzerland, cooked 150 1/2 cup of tofu 128 1/4 cup of almond 119. / div> 1/4 cup of hazelnuts / filberts 96 1 cup okra, cooked 92 1/4 cup of sunflower seeds 82 (mean) 1/4 Cashew nut 74 1 artichoke whole, cooked 72 1 cup of squash butternut, cooked 72 1/4 cup of peanut 63 1/4 cup of nuts or pistachas 51 1 tablespoon molasses 50 1/2 cup lime beans, baked 50 2 slices of brown bread 48 2 Cups Raw Spinach 48 3.5 ounces Crab, Cooked 43 1 Cup of low fat yogurt 43 1 cup of greens of collard , Cooked 42 1 cup whole wheat mass, baked 42 1/2 cup whole rice, cooked 42 1/2 cup beans, baked (kidney, lentils, chickens, black eye peas, divided peas) 32-40 3.5 ounces Fish, shrimp or oysters, cooked 30-40 1 cup of brussels cabbage, cooked 36 1 banana 34

I also found three foods that are at all but one of the lists:

  • Butternut squash
  • Tomato sauce / juice
  • broccoli

These foods are the main sources of two of the four nutrients:

  • almonds, peanuts, pistachios and hazelnuts (magnesium and vitamin E)
  • Soy (tofu and soybeans are rich in magnesium; green soybeans are tops in vitamin C)
  • Mollusks (vitamins and and a)
  • oysters (vitamin A and magnesium
  • Cabbage (Vitamins A and C)
  • Cantaloupe (Vitamins A and C)
  • Mamaia (Vitamins C and e e e e)
  • Manga (Vitamins A and C)
10 Diet reinforcement tips

Here are some easy tips to help ensure that your diet is not poor in these four nutrients.

1. Enjoy a handful of walnuts almost every day.

2. Use raw spinach instead of lettuce for your salad.

3. Play some papaya or mango in your smoothie (Mango is available frozen).

4. Discover some of these less popular vegetables like side dishes: Green, Switzerland accelga, Brussels Cabbage, Cabbage and Pumpkin.

5. Add broccoli to everything you can think (salads, casseroles, pizza, side dishes) and serve with a light dip or wear as an appetizer or snack.

6. Enjoy the cantaloupe like snack, ornament or part of your breakfast.

7. Drink tomato juice, enjoy a tomato soup, or have an Italian dish with tomato sauce.

8. For a rhythm change, find a recipe from the Light EntrC © features mollusks or oysters.

9. Pop Some edamame (green soy) in the microwave for an easy and satisfactory snack; Munch on some soy nuts; And look for recipes that feature Tofu. You can also add green soybeans without bark to all types of dishes such as fried rice, casseroles, pasta salads, etc.

10. Change to cook oils contributing to some vitamin E (hazelnut oil, almond oil, canola oil), and buy omega-3 eggs and vitamin and vitamin and if they were available in their area.

In addition, try these recipes, which focus on foods rich in nutrients, many of us are missing.

Italian Switzerland Acceleration Wraps Journal such as: 1/2 cup vegetable without adding fat 1 Low fat cheese ounce or 1 / 2 cup of vegetables with 1 teaspoon of maximum fat

12 medium for large leaves Swiss chard (red or green), washed well; Cut the thickest part of the stem (about 1/3 from the way to the bottom of the sheet) 4 to 5 ounces sliced ​​or shredded part-skim, low power mozzarella 12 teaspoons Tomatoes paste 6 small tomatoes (or 3 Big), Quarted over a spoonful of Garlic of Mme. Dash smoky green (no ham or bacon grease hocks) Diary like: 1 cup of vegetables without adding fat 1 teaspoon of sugar or honey

2 teaspoons olive oil 1 cup chopped sweet onion 1 teaspoon chopped garlic of 16 ounces of "cut and clean" mixed green (collard, mustard, turnip) or Collard Greens Water or Bass - Sodium Chicken or Meat Broth 1/2 tablespoon Masican sugar soup 1/2 tablespoon Molasses 1 teaspoon of liquid smoke aroma (available in small bottles in the BBQ section Most supermarkets) Pepper to taste to taste (optional)

  • Heating of olive oil in large non-stick pan on medium-high heat. Add onion and garlic and sautã for a few minutes, stirring frequently.
  • Add chopped vegetables and 2 cups of water or broth. Add the brown sugar, molasses and liquid smoke and stir well to mix.
  • Bring to boil and then reduce heat to boil. Continue to boil for about 25 minutes, or until the greens are soft.

yield: 4 portions

per portion: 82 calories, 2.5 g of protein, 14.5 g of carbohydrates, 2.5 g fat (0.3 g of saturated fat), 0 mg of cholesterol, 5 g of fiber, 25 mg of sodium. Fat calories: 26%.

- Fat Loss Stack

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the smoothie diet


the smoothie diet
the smoothie diet