Nutrisystem is a diet delivery service that is making dieting a lot simpler. It delivers, nutritious, low carb, low fat, portion controlled meals to your doorstep everyday. It requires very little effort from your end as you enjoy delicious, prepackaged breakfast, lunch, dinner, snacks and desserts. Nutrisystem offers a variety of diet plans catering to the diverse lifestyles and preferences of its customers. Here’s everything you need to know about nutrisystem before you get on one of its 28-day diet programs. Breakfast options include oatmeal, granola, muffins and pancakes. Lunch and dinner varieties include tacos, chicken, pasta, soup, pizza, stew and chilli. Desserts and snacks include cookies, cakes or brownies. The program also requires you to include a list of fruits, vegetables, fresh meat and nuts in your diet in addition to the meals it provides. The diet plan aims to incorporate healthy carbs and limit your intake of high-GI foods. The number of calories you consume every day is fixed to help you lose a pound or two every week, whilst you are on this program. You can either purchase a 28-day order of food that is pre-decided by the company or choose your own food items. The latter will give you more control over choosing foods that appeal to your palate.

Foods are classified based on their different aspects like the quantity needed, the functions they serve etc. Based on the quantit y and the large functions they are categorized into macro or energy foods and micro foods. The energy foods are further divided into carbohydrates, proteins, and fats. Carbohydrates form the bulk of food and contributor of energy. Proteins, on the other hand, are more for repairs and reconstruction of the body tissues. Fat plays slightly more complicated role. It has the highest energy density. They act as a solvent for many oil soluble micronutrients. It also plays a part in making many chemicals in the body. Carbohydrates : Carbohydrates are compounds formed by carbon, hydrogen and oxygen molecules. The simplest is monosaccharides. They are very easily digested and assimilated into the bloodstream raising the glucose levels very quickly. They are burned up also fast providing a quick spurt of energy. The second is disaccharides, normally, an intermediary during the digestion of trisaccharides or complex starches. Trisaccharides or polysaccharides are difficult to digest. These are complex molecules and the body takes the time to break them. Hence, they do not raise but maintains a steady blood sugar level and it takes longer to feel hungry.

When you are on your journey to lose weight, eating high fiber food is key as they fill you up and keep you satiated for a long time. In addition to aiding weight loss, fiber-rich foods lower your risk of heart attack, cancer and high blood pressure. Nutritionists recommend a daily intake of 25-38 grams of fiber to get the best results. It’s time to head to the grocery store and fill your jars with the following fiber-rich foods. Avocados: Fiber content: 10.5 grams per cup Avocados are not just rich in fiber but also healthy fats that lower cholesterol and decrease the risk of cardiovascular disease. They are rich in vitamin K, which helps in building strong bones. The fiber content varies between Florida avocados (bright green and smooth skinned) and California avocados (smaller and darker), with the former containing more insoluble fiber than the latter. Include some chopped bits in your salads and sandwiches to keep you going. Almonds: Fiber content: 3.5 grams per 24-28 almonds Almonds are a great of source of fiber as well as essential nutrients such as iron and magnesium. If you are into the habit of snacking on unhealthy food, replace them with almonds.

FODMAPs are small carbohydrates that are found in many food items we eat daily. These carbohydrates do not come under healthy carbohydrates and are poorly absorbed by the small intestine. Due to this poor absorption, many people face various digestive problems. Not everyone needs a low FODMAP diet as not everyone’s body reacts the same way to these carbohydrates. Some people consume FODMAP food without any digestive problems later while some face issues like indigestion, constipation, or IBS (irritable bowel syndrome). FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polylos. There are many foods in which FODMAPs are present in higher quantity and when consumed, contribute to the symptoms of IBS. FODMAPs do not necessarily cause IBS, but they may trigger the symptoms of the syndrome. When you intake FODMAPs in the form of drinks or food, and when they pass through the large intestine and get poorly absorbed by the small intestine, two things happen: the FODMAPs are fermented in the bowel leading to gas problem and brings water into the bowel troubling the normal bowel movements. When you are intolerant to these carbohydrates, you may turn to a low FODMAP diet. Many digestive problems can be curbed by a low FODMAP diet.

In kids, magnesium deficiency can be caused by a number of factors. Although the main culprit is poor diet, stress and intensive exercise are added effects of magnesium deficiency. Children, who are known for being hyperactive, spend a considerable amount of energy playing outdoors. In such cases, if their diet is not proper and balanced, they become vulnerable to magnesium deficiency. It is important to know that chronic deficiency of magnesium may lead to other diseases like (type 2) diabetes, insulin resistance, cardiovascular disorders and even osteoporosis in some cases. There are a few symptoms and behaviors through which you can make out that your child is suffering from magnesium deficiency. Grumpy irritable kids: It is not only sugar that gives kids mood swings. Polite tones accompanied by sudden tantrums are signs that your kid might have some nutrient deficiency. So before acting prematurely on their moody behavior, consider reviewing your kid’s diet and determine whether supplements are necessary. Unable to sleep early and cramps: If your kid complains about growing pains and cramps which keeps them up at night, or even if they wake up from their sleep complaining about stomach pains, then this might well be a result of low magnesium levels.

A balanced diet consists of a variety of foods that can provide adequate amounts of nutrients, necessary for our good health. To understand the importance of a balanced diet in our lives, it is important to know what all benefits it offers. Following are the benefits that a regular intake of balanced diet offers. Improved ability to concentrate Eating a healthy balanced diet on a regular basis leaves a great impact on our brain. It ensures that we are able to maintain high concentration levels throughout the day. This is in sheer contrast to what processed foods do to us, as they impair our concentration by causing a fluctuation in our energy levels. This is also why skipping breakfast is considered unhealthy as it doesn’t let our mind concentrate. Prevents diabetes A healthy diet is a requisite for keeping away from diabetes and a number of unpleasant health conditions including high blood pressure and heart disease that it brings along. If you consume a healthy diet, your weight would automatically be in control. A healthy weight is always a superb defense against diabetes. Enhanced productivity Our brain is like a car mechanism that requires fuel to run efficiently. A balanced diet is a fuel for our brain, which helps to keep the brain productive.

Along with modern conveniences that have made life easier, today people are leading sedentary lifestyles and consuming foods that do more harm than good. Lifestyle-related diseases like stroke, heart disease, and type 2 diabetes are on the rise, apart from diseases caused by tobacco consumption, alcohol, and drugs. One way to make a change is with diet. Even something as simple as following a high fiber diet plan, can make a huge difference. Find out how it can affect your health for the better and how to get the most out of it. Types of fiber There are two types of fiber in food soluble and insoluble. Soluble fiber binds to sugar and cholesterol and prevents or slows their absorption into the blood. Insoluble fiber, on the other hand, is roughage. It doesn’t dissolve and isn’t absorbed. It passes out of the body as waste. Both types of fiber are necessary for good health. While soluble fiber can lower blood sugar and cholesterol levels, together with maintaining a healthy weight by keeping you full for longer, insoluble fiber aids bowel movement and can help prevent conditions like anal fissures and hemorrhoids. It also lowers the risk of colorectal cancer. High fiber diet plan Adding fiber to your diet doesn’t mean making a drastic change.

Dealing with flu is especially exasperating when you have to bear the brunt of a stuffy nose. And during such times of discomfort, the only thing in the entire world that can comfort you is food. Having stuffy nose doesn’t necessarily mean that you only have to eat something that your taste buds don’t fancy. Here are some of the foods that you must have while you are fighting a flu. Chicken soup Find your grandma’s family cookbook and whip a chicken soup to tackle with a stuffy nose. Having chicken soup can encourage the congested mucus from your body to clear out. This warm bowl of soup also keeps you hydrated and eases off any headache or fatigue that you are dealing with. If you happen to be a vegetarian you can try having a warm vegetable broth with generous amounts of herbs and spices. Spicy food Remember the last time when you had something spicy, your eyes and nose got all watery. Perfect timing! You can have all of favorite spicy foods while you’re tackling with a stuffy nose. But spicy food doesn’t mean that you will have unhealthy, oily foods. It is advised to only have recipes that are prepared at home.

The alkaline diet is a relatively new term, and its popularity is spreading across with each passing day. Adapted by a large number of people around the world, this diet suggests that one should replace acid-forming foods with alkaline foods. This diet helps in the balance of pH levels in the body and promotes an overall good health. The pH levels are considered to be important as it strengthens the body’s ability to stand against disorders and diseases. Foods such as meat, wheat, refined sugar, etc. produce acid in the body and thus are harmful to one’s health. On the other hand, foods like fruits, vegetables, nuts and more are believed to promote good health, as well as lose weight. If you are still calculating the pros, here are a few benefits of the alkaline diet that you should know: Protects against cancers The body is bound to suffer as a repercussion of the cells not being able to oxygenate the body adequately. This usually happens due to lack of minerals in the cells, and the accumulation of toxins weakens the immune system. High alkaline levels in the body are believed to strengthen the system as well as kill cancerous cells.

What are Triglycerides? Triglycerides are a type of fat present in your blood that the body uses for energy. But the excess of triglycerides in your body are termed as bad cholesterol (LDL), paves the way for heart disease, stroke, and many other heart-related diseases. How to cut down the intake of Triglycerides? Every meal you eat should have a balanced intake of all nutrients. The macronutrients (proteins, carbohydrates, and fats) and micronutrients (Vitamins and minerals). Excess of anything is unhealthy and leads to different health problems. Triglycerides are the major cause of heart problems and it causes thickening of the artery walls. High triglycerides (levels above 1000 mg/dl) can lead to acute pancreatitis. The high amount of triglycerides is present in sugary foods, packaged food, and commercially baked goods. Hence, reduce the intake of Trans fats and saturated fats. Diet chart to reduce high Triglycerides Incorporate fish in your diet: Fish are a rich source of omega 3 fatty acids that reduce the levels of triglyceride present in your blood and helps to keep your heart and brain healthy. Salmon, co, and tuna are types of cold water fish that has the power to reduce the levels of triglycerides.

Everyone wants to look good and fit in their best pair of jeans. But if you are overweight, it takes a lot of effort to shed those extra pounds. Along with a good workout session, you also need to eat healthy to lose weight effectively. When we talk about eating healthy, many people get confused about what to eat and what to avoid. A good diet plan called the Atkins Diet chalked out by a cardiologist, Dr. Robert C. Atkins helps to achieve our weight loss mission quickly. Overview of Atkins diet This diet has gained popularity over the years to work wonders for people who are finding it difficult to lose weight. This is one of the first diet plans that entered the market as the weight loss diet plan. This diet has low carbohydrates meal plan that makes you lose weight fast. Limiting your intake of carbohydrates changes the metabolism of the body. This process is called ketosis where the body stops metabolizing the glucose as energy and instead, starts converting the stored fat into energy. The main purpose of this diet plan is to change your eating habits, thereby helping you lose weight while improving your health conditions.