One of the most popular summer fruits is the watermelon. A big, red, juicy watermelon can taste wonderfully satisfying in the summer heat. Slices of watermelon are often consumed as snacks and desserts. So, you may wonder whether this fruit is actually beneficial. Is watermelon good for a diet or does it add unnecessary sugar and have other bad effects? To understand this, you need to know the nutritional information about watermelons.

The nutrients in a watermelon

To answer the question, is watermelon good for a diet, you have to know what the nutrients that are present in a watermelon are. Here is a list:

• Almost 88% of a watermelon is made up of water. This water helps to quench your thirst. This is the main reason why eating a watermelon slice in the heat of summer can be so very satisfying.
• In addition, one cup of watermelon provides 1g of fiber and 1g of protein. Both are beneficial for the human body and essential dietary requirements.
• One cup of watermelon can provide you with 50calories.
• Watermelons are rich in a number of vitamins and minerals. One cup alone is capable of supplying you with 25% of your daily requirement of vitamin C as well as sizeable proportions of vitamin A, vitamin B6, thiamine, magnesium, niacin and riboflavin. Watermelons also contain amino acids, anti oxidants and potassium.
• Watermelons contain no fats or carbs. However, they do contain some amount of natural sugar.

Is watermelon good for a diet? The pros and the cons

The pros and cons of having watermelon in your diet are as follows:

• This fruit is mostly water. It contributes little calories and contains no fats. So, you can eat large quantities of it without fear of gaining extra weight. It fills you up so that your food cravings are reduced and you do not end up eating a lot of unhealthy snacks.
• Because there is so much water in a watermelon, it keeps your body hydrated and tastes so good – especially in summer.
• Watermelon contains fiber. This is an essential component of a balanced diet. Fiber helps to cleanse your gut, regulate the cardiovascular system and even helps to prevent colon cancer in the future.
• The micronutrients and protein present in a watermelon are essential for the body and promotes good health.
• Watermelons do contain natural sugar, which is a worry for people who are trying to lose weight. However, the amount is small and you are hardly going to eat a full watermelon at one go. In any case, this natural sugar is far better that the refined sugar you put in desserts. So, watermelons make a far healthier dessert than sweets etc.

While watermelon supplies a number of essential micronutrients, it is not advisable to plan your entire diet surrounding this fruit. Instead, you must aim for a balanced diet with all the necessary nutrients where watermelons make regular appearances in meals and snacks.

Incoming search terms:

• pros and cons to watermelon
• watermelon is very satisfying

Rice is one of the most popular cereals and it is the staple food of many people around the world. In some countries, rice is consumed at every meal. In 1939, Walter Kempner designed the rice diet as an effective weight loss solution. However, in the low carb diets, rice is consumed in very low quantities or eliminated altogether. So, you need to get all the facts before deciding is rice good for a diet.

The nutritional value of rice

In order to understand is rice good for a diet; you need to know exactly what nutrients you derive from rice and what its benefits are:

• Rice is the main source of carbohydrates in any diet. Carbohydrates in turn are your main source of energy and calories.
• In addition to carbohydrates, rice has high fiber content and some amount of protein in it. One cup of white rice supplies 205 calories and 5g of proteins to your body.
• For dietary consideration, rice is divided into two groups – white rice and brown rice. White rice is a processed rice grain. It is a simple carb which is made up of simple and short sugar chains. These are broken down quickly in the blood so that the sugar supply increases quickly. Brown rice on the other hand is a whole grain where the bran has not been removed. It is a complex carbohydrate which is made up of long sugar chains. These are broken down slowly, leading to a slow and sustained release of sugar in the bloodstream.
• Both types of rice have its own merits and shortcomings. White rice is higher in glycemic load, with a glycemic index of 64 while brown rice has a glycemic index of 55. Brown rice contains higher amount of fiber as well as micronutrients like magnesium and zinc. White rice contains less fiber, but is often fortified with iron and vitamin B during the processing.
• Rice contains no gluten, little salt and fat, no additives or preservatives and is one of the best sources of energy.

Should you include rice in your diet?

Now that you know the nutritional value of rice, then do you think is rice good for a diet? The opinions of the experts have been summarized below:

• You derive most of the energy from carbohydrates. Rice is one of the best carbohydrates that you can include in your diet. Not only can it supply you with necessary energy, but also without a lot of fats, oils and sugar.
• Compared to other carbs like cakes and chips, rice is far more beneficial for your diet.
• Rice is high in fiber. Fiber is a necessary dietary requirement which helps to cleanse your gut and maintain the health of the cardiovascular system.
• If you opt for brown rice, the glycemic index is lower with a high content of certain essential micronutrients.

In conclusion, you can definitely include rice in your diet, but you have to be careful about the quantity because it has a high calorie value.

Protein is a macronutrient which contributes a number of important things to your body. It gives rise to amino acids which are the building blocks of muscles. Human body can manufacture thirteen amino acids while it derives another seven essential amino acids from your food sources. However, you should know exactly how much protein your body needs and is high protein diet good for you.

How much protein do you need?

Before finding out is high protein diet good for you, you should know exactly how much is “high” protein. Consider the following:

• The optimum amount of protein that you should consume depends on your age, sex, height and the level of activity.
• An average adult can consume up to 8g of protein for every pound of body weight.
• An average adult American woman should consume around 46g of proteins per day. If you are healthy and active, you can probably consume as much as 130g of protein every day, provided you ingest enough of other essential nutrients.

Is high protein diet good for you? Debating the pros and cons

The pros and cons of a high protein diet are as follows:

• When you replace carbs and fats in your diet with high amount of protein, it forces the body to burn fats to obtain the necessary calories. This is a process called ketosis. It leads to loss of fat and water from the body and leads to rapid weight loss.
• Proteins supply essential amino acids which help to build up the muscle mass of your body. So, if you are an athlete engaging in vigorous workouts or trying to build up your lean muscle mass, a high protein diet is good for you.
• However, the process of ketosis is not supposed to be good for you and it is doubtful how long this weight loss can be sustained.
• High intake of protein increases uric acid in the blood. To neutralize this, calcium ions are released from your skeleton. Over time, this adds up to significant loss of calcium in the body. Dairy products and milk will not be able to replace this calcium because the calcium of the milk is just enough to buffer the proteins present in the milk and does not contribute to a net overall increase in the amount of calcium in the blood.
• When you replace other nutrients by proteins, the body may suffer from the lack of essential vitamins, minerals and fiber.

The main problems of a high protein diet arises not from the quantity of proteins itself, but rather the type of protein that people choose to consume. The healthiest sources of proteins are fish, skinless poultry, dairy products and legumes.

When you choose red meats, you should leave out the fats and eat only the lean meat. Grass fed lean beef is also a good source of protein. However when you consume a dish which is not only high in protein but also in saturated fats, the net result is not good for your body. You should eat lots of veggies, fruits and multivitamin supplements to balance a high protein diet.

Incoming search terms:

• protein os good

It is essential to follow a good diet for pregnant women for the health of both the mother and the baby. Always consult your doctor about the nutrition that you are going to require during the duration of pregnancy and lactation. A good diet for pregnant women should be balanced and nutritious and should supply enough calories to sustain both the mother and the child. It is recommended that you should consume 300 calories more every day during pregnancy.

The characteristics of a good diet for pregnant women

A good diet for pregnant women should have the following characteristics:

• The diet should include plenty of carbohydrates, proteins, vitamins and minerals. Fats should constitute 30% or less of your total daily calorie intake. Amount of cholesterol should be less than 300 mg per day.
• A good diet for pregnant women should contain plenty of calcium for proper development of fetus as well as preventing post pregnancy complications. You should have 1000 mg of calcium per day during this period. So, you need to drink plenty of milk. If you are lactose intolerant, you can try other low fat dairy products or talk to your doctor about a calcium supplement.
• Iron is another important element of a good diet for pregnant women. You should eat 27 mg of iron per day.
• Folic acid is essential during the days of pregnancy. You should have 0.4 mg of folic acid every day. This can be obtained from dark green leafy vegetables and legumes like black beans, chick peas etc.
• 70 mg of vitamin C is needed every day by pregnant women. You should include such sources of this nutrient like citrus fruits or broccoli, Brussels sprout, tomatoes, cauliflower and green pepper.
• A good diet for pregnant women should include little vitamin A, but not in excess. This can be found in carrot, turnip greens, apricots, cantaloupe etc.
• You need to drink plenty of water during pregnancy. If you get food cravings – which are common – you can indulge in them occasionally.
• Eat a fiber rich diet. It will cleanse your body and help to relieve the constipation caused by increased intake of iron.

What should a good diet for pregnant women not include?

There are quite a few things which you should not eat during the period of your pregnancy. These include the following:

• All alcohol and caffeine should be excluded from a good diet for pregnant women although you can very occasionally enjoy a sip of coffee. Caffeine inhibits the absorption of iron in the body and causes other ill effects.
• Artificial sweeteners, notably saccharine should never be included in a good diet for pregnant women. Find out from your doctor what sweetener you can use safely.
• Eliminate unpasteurized dairy products like soft cheeses as they can cause infection.
• Fishes like shark, swordfish, king mackerel and white snapper may contain mercury and should be avoided. You should not eat any raw fishes during pregnancy like oysters or clams.

Finally, most women need to take multivitamin supplements. Consult your doctor to confirm that you are actually eating a good diet for pregnant women.

If low cal is the name of the game, then very few can beat this healthy eggplant recipe. It has approximately 60 calories per serving and what is more, it fills you up just fine. Moreover, in case you’re one of those people who associate eggplant with a bitter taste, then think again because the balsamic vinegar used in this recipe takes care of that. So make yourself this healthy eggplant recipe and DIG IN!

Poor Man’s Steak

Ingredients
Egg plants – 2 (1 and a ½ pounds)
Minced clove garlic – 1 small
Balsamic Vinegar – 1 tablespoon
Chopped fresh mint – 1 tablespoon
Extra-virgin olive oil – 1 tablespoon
Dried oregano – ½ teaspoon
Salt – 2 teaspoons
Freshly ground pepper – According to taste

Method of Cooking Healthy Eggplant Recipe:

1. Trim the ends of the eggplant, cut crosswise and make slices which are about 3/4th of an inch thick.
2. Season the eggplant with the salt and then put the eggplant in a sieve or colander and let the water drain for about 30 minutes.
3. Preheat your oven to a temperature of 450 degrees Fahrenheit and then grease two baking sheets with nonstick cooking spray.
4. Following this, wash the eggplant thoroughly in cold water and then pat dry. Arrange the egg-plants in a layer on the baking sheets. Then bake the eggplant for about 20 minutes and then turn the eggplant over and bake for about 5 minutes more to ensure that both sides are well-cooked. Bake until the eggplant attains a golden brown color and turns soft.
5. On a small bowl mix the oregano, oil, mint garlic and vinegar .
6. Remove the eggplant from your oven and then apply pepper all over it as a seasoning and then sprinkle the mixture of oil and oregano onto the eggplants. Serve the eggplant steak when it attains room temperature.

Nutritional information (per serving) – Serves 6

Calories – 52 kcal
Total Fat – 3g
Carbohydrates – 7g
Proteins – 1g
Sodium – 779 mg

Incoming search terms:

• healthy eggplant recipe for pregnancy

Being a big foodie, I know the importance of comfort food. Whenever you’re feeling low or sad, you resort to eating your favorite foods. Casseroles are nothing if not comfort food. But generally the white sauce, the cheese and the butter which is used liberally in casseroles make them an unhealthy choice. But at that point people just don’t care!</h5>

Well here’s a healthy tuna casserole which tastes just as great, but is amazingly low on the calories. Enjoy!

Healthy Tuna Casserole

Ingredients

Elbow macaroni (whole wheat) – 1 and a quarter cups
Mushrooms ( stalks included)-  1 can
Processed Cheese from skimmed milk – 3 thin slices
Reduced – fat Cream of Mushroom Soup – 1 can
Canned Tuna – 1 can (make sure the tuna is rinsed and drained before you use it)
Raw, chopped onions – 1 medium
Fat-free milk – ¾ cup
Celery seed or paprika to taste

Method:

1. Heat oil in a non-stick pan and add the chopped onion to it. Fry the onions until they glisten and become translucent.
2. Prepare the macaroni according to the instructions on the pack.
3. Spread the onions on a casserole dish. Then drain the macaroni free of water and add to it the tuna, the mushrooms, the mushroom soup and the milk.
4. Mix well so that the mixture becomes uniform and then add this mixture to the casserole dish.
5. Cut the cheese slices and then spread them on the casserole. Garnish with the paprika or celery seeds.
6. Bake this in an oven at a temperature of 350 degrees Fahrenheit, keeping the mixture uncovered. Voila your simple tuna casserole is ready to eat! Serve hot with garlic bread. But more health conscious people can skip that and eat this casserole by itself!

Nutritional facts (per serving) – Serves 6

Calories: 186.2 Kcal
Total Fat: 2.4 g
Carbohydrates: 27.1 g
Protein:13 g
Sodium: 543.6 mg

Vibrant, spicy, colorful Spanish food! It’s a field day for your taste buds isn’t it? Spanish food is much like Mexican food, simply because Mexican food is influenced greatly by Spanish foods. The Spanish cuisine is a favorite with my family and me? I love it because I can prepare it quite quickly. My kids can’t get enough of the recipe I am about to share with you!

A Taste Of Spain

Ingredients

93% lean ground turkey – 12 ounces
Ground lamb – 12 ounces
Red wine – ½ cup
Chopped and divided fresh mint – 4 tbsp
Minced onion – 1 cup
Ground coriander – 1 tsp
Egg white – 1 large
Whole-wheat bread crumbs – 1 cup
Ground cumin – ½ teaspoon
28 ounce can of crushed tomatoes – 1
Minced and divided cloves garlic – 6
Kosher salt – 1 tsp
Extra-virgin olive oil – 1 tbsp
Salt – ½ teaspoon
Cayenne pepper to taste

Method:

1. Heat your oven to a temperature of 350 degrees Fahrenheit. Grease a baking sheet with cooking spray.

2. In a large bowl add the lamb, turkey, egg white, crumbs, half the garlic and half cup onion and the salt. Then mix well so as to make the mixture homogenous. Shape the mixture into about 48 balls and put them on the baking sheet. Bake the meat balls for about 10 – 15 minutes.

3. In a large sauce-pan, pour the oil and heat it. To this add the remaining onion and cooking until the onion becomes golden-brown. Then add the remaining garlic, cayenne, wine and the remaining salt. Simmer this mixture until most of the wine has evaporated. Then add the tomatoes and simmer again at reduced temperatures and resume simmering, keeping the pan partially covered. Continue for about a third of an hour.

4. After the sauce is prepared, add the meatballs to the sauce-pan and cook until the sauce has penetrated into the meat-balls. Garnish with the remaining two teaspoons of mint.

Nutrition (Per serving) – 12 servings

Calories – 178 Kcal
Total Fat – 7g
Carbohydrates – 14 g
Proteins – 13g
Sodium – 275 mg

Have I mentioned before that I absolutely love Mexican food? The colorful dishes, the spicy aromas and of course the delightfully exotic ingredients make for a great combination and the food tastes great!

Different regions of Mexico have different indigenous foods because the climate allows for cultivation of only certain types of crop and vegetables. We Americans have a lot to thank the Mexicans for because we have adopted their cuisine and are making loads of money with it! And why not? Their food tastes lip-smackingly delicious! Try this healthy variation of the chicken taco salad and gobble up!

Chicken Taco Salad

Ingredients

8 oz can pinto beans – 1 (drained and rinsed)
Diced and cooked chicken breast – 1 and 1/2 cups
Chopped onion – 3/4 cup
Fat free sour cream – 6 tbsp
Shredded and reduced fat cheddar cheese – 3/4 cup
Chopped tomato – 2 cups
Taco seasoning mix -1 and 1/2 tsp
Shredded lettuce – 4 cups
Green bell pepper – 1/2 cup
Corn Chex – 1and a 1/2 cups
Chunky Salsa – 3/4 cup
Water – 1/2 cup

Method:

1. Grease a large pan with fat-free cooking spray. Add onions and cook till brown. Then add the chicken, taco seasoning, red beans and water. Mix thoroughly to ensure that the seasoning spreads evenly throughout the mixture. Then lower the temperature.
2. Cook the mixture at this lowered temperature for about 10 minutes, all the while stirring occasionally.
3. While the mixture is cooking, in a large bowl, add tomato, lettuce and the bell pepper. Then pour in the hot chicken mixture into this bowl and mix thoroughly until the mixture becomes homogenous.
4. Then add the cheddar cheese and the Corn Chex. Mix gently so as to make sure that the mixture is homogenous.
5. Then serve the mixture. For every serving, pour the mixture into a saucer and then put two tbsp of salsa and tbsp of sour cream on the mixture.

Nutritional information (per serving) – Serves 6

Calories – 232 Kcal
Total Fat – 4 g
Carbohydrate – 27 g
Proteins – 22g
Sodium – 344 mg

Beef is another type of meat which people generally avoid because it is classified as “red meat”. But there’s always a healthier choice for everything, we just have to have the will-power to make that choice. In the case of beef, all you need to do is choose lean, ground beef over ordinary beef. This meat is classified as lean by the United States Department of Agriculture!

Of course you know what this means! No more avoiding beef because it is red meat. Moreover, beef is a really rich source of zinc and mineral which is really important for the proper functioning of the immune system. Iron and vitamin B12 is also found in beef and these are very necessary for us, so opt for lean beef and try this amazingly taste and quick recipe for a great dinner.

Chili with beef and beans!

Ingredients

93% lean – ground beef – 1 pound
16 ounce jar of green salsa or enchilada sauce – 1
15 ounce can of red kidney beans – 1 ( rinse the beans)
Chopped red bell pepper – 1 large
Chopped cloves garlic – 6
Chopped onion – 1 large
Ground cumin – 2 tsp
Cayenne pepper to taste
Chilli powder to taste
Water – 1/4 cup

Method

1. In a large saucepan, cook the onion, beef and bell pepper at medium temperatures. Ensure that the meat is crumbled so as to facilitate the cooking.  Cook until the meat has attained a brown color and is thoroughly cooked.
2. To this add the garlic, cumin, chilli powder and cayenne pepper. Stir well until the spices reach every part of the mixture, then pour in the salsa and the water, mixing well.
3. Reduce the temperature to medium-high heat and cook the beef, keeping it covered. Stir occasionally and cook until the beef and the vegetables soften, then add the red kidney beans to the mixture and cook for about a minute. Serve hot!

Nutritional information (per serving) – Serves 4

Calories – 307 Kcal
Total Fat – 8 g
Carbohydrates – 29 g
Protein – 27 g

Sodium – 516 mg

Have you been off work because of your asthma? Does it get worse at certain times of year or under stress? Are you worried that it’s beginning to affect your job and limit your lifestyle?

Just one year ago, I found myself in a similar position. Here I was at home (again!) with a bad bout of asthma and concerned for the security of my job as this was my eighth day off with asthma that year.

That found me searching the internet for a natural cure for asthma, researching the causes of asthma, how they relate to allergies (which I had as a child) and looking to see what medications and treatments were available.

Fed up with taking increasing doses of blue and brown inhalers, that seemed to leave me dependent on medication I read around to see if anyone had found a successful method of controlling their asthma without medication.

If you’ve had asthma, you’ll probably relate to the awful feeling when yet another attack comes on and your life is thrown into disarray.

You may find that the doctors don’t have time to discuss alternative treatments, but simply prescribe the usual inhalers at each visit, check your breathing and lung capacity and sign you off until the next visit.

What I found was both interesting and disturbing. The evidence was that much of our asthma today is induced by our modern world.

The most concerning thing was that there is no incentive for the drug companies or the doctors to find a natural cure, as they’re all making a considerable profit from the conventional inhalers.

By searching for “natural asthma cure” I found stories of people who had found alternative methods of managing their asthma and who had been able to cut down their medications (under the advice of their doctor, of course). These are stories that don’t hit the headlines, but for the individuals involved are life changing.

I decided to give these “new” ideas a try – I had nothing to lose and everything to gain – my job was on the line. The simple regimes involved took less than five minutes per day and within less than a week I could feel the benefits.

I’ve managed to cut down but not cut out my asthma medication and feel far fitter and healthier. The best news of all, I can take a long walk with my son without having to take the inhaler with me.

If you’re considering an alternative treatment for your asthma, do some research on the internet, check with your doctor or medical practitioner, and be prepared to try more than one idea.

Do make sure that you keep your inhaler with you at all times during this trial period.

Do try it for more than a day or two, your body may take time to adjust. What works for one person may not work for you, we’re all different.

For further tips and ideas for how to manage your asthma,
visit Asthma treatment

This article was submitted by Jen Carter, writer of this asthma information article.