Food is important

Fitness benefits of dried fruit

If you can't steel gel energy during long races, dried fruits are a great natural substitute as they are packed in a very high content of GI carbohydrates to give you energy. Aim for one or two servings before a race and two to three servings for each hour of running. As with all foods, if you are racing, experiment with dried fruit on training tracks, not on the day of the race, to avoid the dangers of the average stomach race in a washing machine.

Cantaloupe, honey dew, and watermelon are also diuretics, which are especially important for women "because we're so affected by hormonal changes

Nothing is worse than feeling 'puffy' when you're heading to the beach. Celery and fennel act as diuretics, helping you lose excess water weight without causing dehydration.How? The ingredients in these two veggies stimulate your kidneys, causing them to flush waste and extra fluid from your body, which beats bloat in your tummy.

The sweet citrus fruit is rich in potassium, a nutrient that's crucial in the summer. You lose potassium through sweat, which puts you at risk for muscle crampst. Eating oranges replenishes your supply and keeps muscle cramps awaysummer days.

WATERMELON
As its name implies, this fruit is a hydration hero, and fluids are exactly what you need when the heat is on. Watermelon's high water content keeps you cool and hydrated. That same high water content will also keep you feeling full, which could curb cravings. As an added summer bonus. Watermelon also contains lycopene, which protects skin cells from sun damage.

ZUCCHINI
Part of the summer squash family, zucchini contains a fiber called pectin, which is linked to increasing heart health and lowering cholesterol.

TOMATOES
While tomatoes are filled with antioxidants and Vitamin C, they also contain beneficial phytochemicals such as lycopene

All humans have to eat food for growth and maintenance of a healthy body, but we humans have different nutrition requirements as infants, children (kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every 4 hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same.

Basic Tips:

- Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
- The bulk of food consumption should consist of healthy foods, such as fruits, vegetables, whole grains, and fat-free or low-fat milk products.
- Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts) into a healthy diet.
- Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.
- Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
- Healthy snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.
- Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.
- Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.
- If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.
- Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.
- Avoid heavy meals in the summer months, especially during hot days.
- A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their diet.
- Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.
Avoid eating raw or undercooked meats of any type.

Research shows that dietary habits influence disease risk. While certain foods may trigger chronic health conditions, others offer strong medicinal and protective qualities.
Thus, many people argue that food is medicine.
Yet, diet alone cannot and should not replace medicine in all circumstances. Although many illnesses can be prevented, treated, or even cured by dietary and lifestyle changes, many others cannot.

How food nourishes and protects your body
Many nutrients in food promote health and protect your body from disease.

Eating whole, nutritious foods is important because their unique substances work synergistically to create an effect that can’t be replicated by taking a supplement.

Vitamins and minerals
Although your body only needs small amounts of vitamins and minerals, they’re vital for your health.
However, Western diets - high in processed foods and low in whole foods like fresh produce - are typically deficient in vitamins and minerals. Such deficiencies can substantially increase your risk of disease.
For example, insufficient intakes of vitamin C, vitamin D, and folate may harm your heart, cause immune dysfunction, and increase your risk of certain cancers, respectively.

Beneficial plant compounds
Nutritious foods, including vegetables, fruits, beans, and grains, boast numerous beneficial compounds, such as antioxidants.
Antioxidants protect cells from damage that may otherwise lead to disease.
In fact, studies demonstrate that people whose diets are rich in polyphenol antioxidants have lower rates of depression, diabetes, dementia, and heart disease.

Fiber
Fiber is an essential part of a healthy diet. It not only promotes proper digestion and elimination but also feeds the beneficial bacteria in your gut.
Thus, high-fiber foods like vegetables, beans, grains, and fruits help protect against disease, decrease inflammation, and boost your immune system.
On the other hand, low-fiber diets are associated with an increased risk of illnesses, including colon cancer and stroke.

Protein and healthy fats
The protein and fat in whole, nutritious foods play various critical roles in your body.
Amino acids - the building blocks of protein - aid immune function, muscle synthesis, metabolism, and growth, while fats provide fuel and help absorb nutrients.
Omega-3 fatty acids, which are found in foods like fatty fish, help regulate inflammation and are linked to improved heart and immune health.

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