But it’s good to choose foods more wisely considering the long term due to too excessive consumption of foods high in calories and high in fat.

Here are some tips to avoid guilt-nan delicious meal:

1. Do not avoid the dessert on the table.
We recommend that you eat a teaspoon of the desired dessert. When you try to resist, eventually desire to eat a two-fold. This method does not apply to any sweet dish.

2. Learning to control yourself.
Must know when to say no and yes to an invitation eat without offending the invited.

3. When cooking at home, choose a meal a little fat.
Choose beef or chicken without the fat baked or steamed.

4. If traveling out of town trip is sure to bring your own food.
With such a diet is doing does not sacrifice taste of others.

5. Do not miss the invitation to eat at a party invitation.
Starving yourself will make a person eat more than they should.

6. Do not forget to exercise.
This activity will help burn calories and make your body fitter.

7. Limit intake of alcohol, especially beer.
Beer can make the body fat and bloated stomach

1. Change mindset
If you associate a vegetable with a bad taste in the tongue, no matter how that is done, you still will not be able to enjoy it. Change the view, and feel the difference.

2. Try to exercise sensitivity of the tongue
For years, flavorings, artificial sweeteners, and other artificial food substances unwittingly been dulled sense of taste. That is why we must reduce the foods that contain these ingredients from the daily diet. Thus the sense of raw fruits and vegetables will be more acceptable to your tongue.

3. Start slowly
No need to change your diet drastically. Enter a vegetable, fruit, and raw nuts in the daily menu. For example, with menaburkannya in food. Try to enjoy the salad with mayonnaise dressing first. If used, change to the raw dressing or no dressing at all.

4. Garnish plate with the “rainbow”
Like the rainbow, too colorful vegetables. Each color represents the vitamins, minerals, and taste different. Enter the vegetables and fruits that have never been tried in the “rainbow” you. Fill a plate that looks pretty definitely add to your taste.

5. Creation vegetables into juice, soup, or sauce
Be creative! If at first you are still hard to chew raw vegetables in the form of original, change it into juice, soup, or sauce. Inspiration you can get from raw food recipe book or a variety of raw food sites on the Internet..

Then, if we should just drink milk or fruit for dinner? No, even experts say it is too little. They are advised to keep a breakfast with a full menu, but do not leave hungry at night.

Namita Jain nutrition experts say avoid carbs at night is a myth. “We should meet 55-60 percent of daily carbohydrate because it is the source of our energy. Fruits and vegetables are examples of carbohydrate rich foods are also high nutritious, contain fiber and important vitamins.”

Besides, he added, healthy carbohydrates can also be obtained from wheat and beans. Carbohydrates from foods that will make the process of digestion is slower, so we’ll feel full longer, insulin and blood sugar levels were stable.

On the other hand, avoid the carbohydrates of rice and potatoes. For meat, choose those without fat and served with baked, not fried. Avoid red meat because it will make the body heavier. The roast chicken or chicken breasts can be an option for dinner.

Along with the passing of the day, towards evening, your metabolism will also be decreased. Thus, it is suggested that we had dinner early and not too late to allow time for the body to digest food before bed. Dinner should be done between the hours of 7:30 to 8:00 pm and leave on for 3 hours before finally falling asleep. When we fall asleep immediately after eating, the energy is processed instead will turn into fat.

1. Choose the best. If you want to buy meat, choose a fresh, new, and has the lowest fat content.

2. Without fat. As a buyer, you can ask for lean meat chosen to the seller. Usually in big supermarkets, lean meat is more easily found because it has been labeled “no fat”.

3. Discard the fat. Cut and discard the fat that is still attached to the meat before it is processed.

4. Boiled or roasted. Sports meat with boiled or baked rather than fried as it will only add fat and cholesterol content. If you still want to fry the meat, use olive oil which has proven very effective in fighting cholesterol.

5. Remove oil. Remove excess oil and calories in a grilled meat using tissue oil.

6. Know the limit. Reduce consumption of meat, ie no more than one piece of meat or about 85 grams of red meat a week.

It turned out very easy right? Eating low fat and contain no saturated fats can make you 6 years of age look younger

Enjoy it without feeling guilty. Recently, research has shown that all of the menu was the same grains rich in fruits and vegetables because they contain polyphenols, a type of antioxidant substances. “Researchers also suspect that polyphenols do not hide behind all the fiber in the diet every containing wheat,” says Joe Vinson, PhD, a professor of chemistry at the University of Scranton.

He and his team found that containing wheat food was more nutritious than fruits and vegetables. The average per gram of fruit contains 6 milligrams of polyphenols, while each gram of food containing wheat has 8-15 milligrams polyphenols. Incredible!

Cereals are entirely made from wheat or corn has higher antioxidant. Doses of polyphenols will be even richer if the added nuts, dried fruit, cinnamon, and raisins. In fact, once tested, the popcorn to the first position for healthy snacks. Want more nutritious again? Just sprinkle a handful of cereal or non-fat yogurt on it, or choose plain popcorn is not buttered or caramel. Healthy and yummy!

In a study involving 683 female patients and 611 women without breast cancer known to the participants who consumed isoflavones have at most 30% lower risk of developing invasive tumors.

More specifically, researchers found among premenopausal women, those who consumed isoflavones have a 30% reduction in risk of disease stage one, 70% decreased risk of larger tumors, and 60% decreased risk of breast cancer stage two. However, the effects of isoflavones on menopausal women is not visible.

According to the study, the content of isoflavones that are found only in a particular food contains antioxidants that serve as protection against breast cancer. Eating isoflavones shown to relate to the characteristics of breast cancer is more treatable and less severe.

All fruits and vegetables have a bio-synergy, which means that the nutritional benefits of each piece is reinforced by the other. Below are some fruits and vegetables you can eat with the skin.

Kiwi fruit
Haired skin of a kiwi fruit contains high antioxidant, which is believed to be able to function as an anticancer, anti-inflammatory, and antialergen. Its skin contains three times more antioxidants than the flesh. It also can fight bacteria, such as Staphylococcus and E-coli, that made you food poisoning.

How to eat: If skin feels too sour kiwi fruit, select the type of gold kiwi fruit (you can buy in hypermarkets) that tastes really sweet. Her skin is also not too hairy, but provides the same benefits. Enter the skin as well if you make kiwi juice.

Pineapple
Of course, you do not have to chew the skin was prickly pineapple. All you have to eat is the middle that hard. Pineapple itself is rich in fiber and vitamin C, and its main benefit lies in the enzyme called bromelain. Bromelain function to solve the food, and dead tissue that remains in the digestive system that protects the stomach. Central part of the pineapple contains bromelain concentration twice as much flesh.

Broccoli
What makes the broccoli becomes heavy when weighed is the stem. Stems are usually discarded, but that’s the reason we eat stem of broccoli. Stalk of broccoli may not seem like the flowers, but it contains calcium and vitamin C is higher. Stalk of broccoli is also rich in soluble fiber, so you’ll feel full longer.

How to eat: Cut broccoli stems to the size of French fries, and stir-fry or boil together with other foodstuffs.

Banana
Researchers in Taiwan found that banana peel extract can remove depression as rich in serotonin, a chemical that balances the mood. Banana peel is also good for the eyes because it contains lutein, an antioxidant that protects cells from exposure to ultraviolet light eyes. This is what can cause cataracts.

How to eat it: this Taiwanese research team recommends boiling the banana skin for 10 minutes, then drink boiled water that has been cold. Or, enter into a juicer, then drink the juice.

Garlic
According to researchers from Japan, garlic skin contains six different antioxidant compounds. Peeling garlic can remove the phenylpropanoid antioxidants that help fight the aging process and protect the heart.

How to eat it: Pour the olive oil in the upper half or whole cloves of garlic, then put on a tray along with chicken or vegetables you are roasting.

Citrus fruits
Orange peel and tangerine has a strong antioxidant called super-flavonoids, which can reduce levels of bad cholesterol significantly, without lowering good cholesterol. Antioxidants obtained from skin 20 times stronger than that obtained from the juice. The same applies to all citrus fruits. White marrow contains a high pectin, which is a known component of dietary fiber can lower cholesterol and fight it with good bacteria.

How to eat it: Add grated citrus rind into cauliflower, cheese, or cake and muffins. Or, enter the whole unpeeled fruit into the juicer so you get all the benefits.

Potato
Most people know that the potato skin is healthy, but no one knows why. The skin is a source of nutrients from the potato. Fistful of potato skin provides half the daily intake of soluble fiber, potassium, iron, phosphorus, zinc, and vitamin C. Per pound it, potatoes contain more vitamin C than oranges, so good for anyone who wants to prevent the flu.

How to eat: Make the following baked potato skin, boiled and mashed with the skin gets mashed potatoes, or cut into wedges, dip it in a little olive oil, then bake as potato wedges.

Potassium is an important nutrient for the body, especially for heart and blood vessel function. These minerals can make the heart beat more regularly, to activate muscle contraction and helps regulate blood pressure. Therefore, the potassium content of these dates is very good for people with hypertension for contraction and relaxation of blood vessels nice.

From a study of diet in 859 men and women aged over 50 years in Northern California, USA, known 12 years later if no one had a high potassium intake that is more than 3,500 mg per day, died of a stroke.

However, people who regularly ate the most low potassium, which is less than 1950 mg per day, the risk of stroke is much higher in comparison to the other. Hope died of stroke 2.6 times in men and 4.8 times in women.

Based on these studies, the researchers conclude, by eating an extra portion of food rich in potassium (at least 400 mg per day) the risk of fatal stroke can be reduced by 40%. The number of minimum requirement of potassium is equivalent to the consumption of about 65 grams of dried dates or five dates.

Dates are also efficacious cure Dengue Fever (DB). Indeed there has been no research about it, but various sources say, dates processed into juice can increase levels of platelets. Enough with 200 grams of dates to make juice. We recommend that you select the dates are soft so you can easily blend.

Not only that, a large enough fiber in dates, ie, about 2.2 grams per 100 grams, both to overcome constipation. Blood cholesterol levels also decreased because the fiber can inhibit absorption of fat or cholesterol in the intestine.

* Ala Japan
Choose the fresh seafood for nutritional content is maintained. Follow the method of shabu-shabu, broiled, and grilled to process seafood. If you want fried, choose a non-cholesterol oils. If eating out, you should avoid fried foods, you can not control the potential dangerous fats in the oil they use. If you want to pan, use less oil and multiply the water.

* Anti-redundant
Soft shell or soft-shelled crab and shrimp shell on a high nutritional content. They contain calcium, chitosan, and natural carotenoids contributor of nutrients to the bone, improve immunity, and inhibit aging. In addition, a special fiber which is owned unable to bind fats and bad cholesterol.

* Do not go crazy
Eat seafood two times a week enough. Although tasty, do not eat too much because instead of binding, instead will donate cholesterol for your body. Dizziness, stiffness in the joints, or allergy is another effect of eating most seafood. Six pieces of shrimp or a crab size was enough for a meal.

* Eat busy-busy
If you want to taste some seafood at the same time, ask your friends or family to share. A serving of shrimp, crab, plus a lobster can be shared busy-busy so you do not go crazy eating it. All frugal budget, right?

* Keep an eye on salt
Chinese food restaurants usually offer a processed seafood is super-tasty. However, be careful with the attack of salt and flavorings in it. Seafood is good, but the “trimmer” like a sauce or spice that is too tasty to add body fat. Processing seafood at home a lot better because you can measure its own marinade. No need much salt or flavorings because it felt it was tasty.

* Self-carbohydrate
Who is not tempted by the treats a plate of warm rice fields and shrimp sauce? Salty and spicy flavor will enhance your desire to eat more rice. Limit servings of rice as much as a small cup. Well, to avoid this, go back to the first type, eat Japanese-style seafood.

Some colors that shows that it contains essential nutrients are as follows.

Red
Red color in tomatoes showed lycopene, an antioxidant compound that is capable of reducing the risk of cancer and heart disease. The same compound can also be obtained from a watermelon.

Lycopene in tomatoes no activity decreases when heated, such as when made into a sauce or tomato sauce. Addition of olive oil into it does not reduce the efficacy, because lycopene is soluble in oil.

Other content that gives the red color on the food is anthocyanin, which is also an antioxidant compound. Anthocyanin can be found on strawberries, raspberries and cranberries.

Green
Not without reason that many health experts recommend eating lots of green vegetables. The green color is formed by chlorophyll, the compound that has proven effective against cancer.

Some vitamins and minerals can also be found in fruits and green vegetables. Green lettuce contains vitamin C six times more likely than white lettuce, as well as beta carotene eight times as much.

Meanwhile, concentrations of the nutrients contained in vegetables and fruits can be estimated from the intensity of green color. The more dense or dark green color, then the content of the more vitamins and minerals.

Blue or gray
The blue color in blueberries and purple on the grapes, eggplant and blackberries pigment formed by the same, namely anthocyanin. These compounds are also commonly found in red wine, fermented beverages (red wine) and is believed good for heart health.

Fresh blueberries contain more anthocyanin, although not much less on the fruit that has been frozen. Eggplant can also be baked or roasted in advance without much loss of anthocyanin content.

Orange
The most dominant nutrient content of fruits and vegetables in an orange or orange is a beta and alpha carotene. Nutrients that can be found in sweet potatoes, carrots, apricots, mango and orange melon is also known as anticancer compounds.

Because this compound is soluble in oils, absorption in the body can be increased if taken with fatty foods. Can also be cooked through, for heating for a few minutes to break down cell walls in vegetables and fruits then bound to free forms of these compounds.