Healthy Eating Awareness Campaign BAC

Skinless chicken breast is a good source of protein and is low in fat, making it a great choice as a lean protein!🐔🍗

A 100g serving of skinless chicken breast contains: 🤩

✨Calories: 120 kcal
✨Protein: 22.5g
✨Fat: 2.6g
✨Carbohydrates: 0g

As chicken breast is high in protein, it can support you on your weight loss journey. Consuming adequate protein with a meal helps to contribute to the feeling of fullness after eating.🍴😋

The fact that chicken breast is a good protein source means it can help support muscle growth with the right nutrition and exercise plan. If you’re doing resistance exercise, consuming the right amount of protein helps to stimulate muscle growth. 💪✔️

Do you know where and when is the best seasons for kiwi fruits?? 🤔🤔

Kiwi fruits are grown in California from November to May, and in New Zealand from June to October. Thanks to different growing locations, kiwis can be in season year-round.🥝🥝

Kiwis are small fruits that pack a lot of flavor and plenty healthy benefits. Thier green flesh is sweet and tangy. It's also full of nitritient live vitamin C, vitamin K, folate, and potassium. They also have a lots of antioxidants and are good source of fiber. Their small black seed are edible, as in fuzzy brown peel, through many prefer to peel the kiwi before eating it.

Benefits of Kiwi fruits 🥝🥝:
🔸Can help to treat asthma
🔸Aids digestion
🔸Boosts the immune system
🔸Reduce risk of other health conditions
🔸Can help manage blood pressure
🔸Reduce blood clotting
🔸Protects against vision less

Example recipes :
✅strawberry kiwi smoothie 🍓🥝
✅banana kiwi fruit salad 🍌🥝
✅kiwi and lime soup with sea salt

Source from healthline

Even the smallest changes in your routine can have a big impact on your health. 👩‍⚕️
How about starting your day with lemon water😁

Lemon water is simply the juice of lemons mixed with water

Here are the reasons why you should drink lemon water😉

🍋 It promotes hydration

🍋 It’s a good source of vitamin C

🍋It supports weight loss

🍋It improves your skin quality

🍋 It aids digestion

🍋It freshens breath

🍋It helps prevent kidney stones

Moreover, always keep in mind that when making lemon water, always use fresh lemons rather than artificial lemon from a bottle👨‍⚕️

Also, you could Infuse more flavor or add a health boost to lemon water by adding:

🥄a few springs of mint
🥄a teaspoon of maple syrup or raw honey
🥄a slice of fresh ginger
🥄a dash of cinnamon
🥄a sprinkle of turmeric

Source : healthline- 7 Ways Your Body Benefits from Lemon Water

𝐵𝑎𝑘𝑒𝑑 𝑏𝑎𝑛𝑎𝑛𝑎 𝑓𝑟𝑒𝑛𝑐ℎ 𝑡𝑜𝑎𝑠𝑡 🍌 🍞

Running out of breakfast ideas 💡?

🥨Our baked banana French toast saves you calories and adds nutritional value without compromising the traditional sweet, eggy bread flavors.
🥨We use simple swaps such as baking instead of frying and whole-grain instead of white bread.
🥨Give this dish a personal flair with your favorite toppings!

Nutrition information:
🥖Calories: 229
🥖Total Fat: 6g
🥖Saturated Fat: 2g
🥖Monounsaturated Fat: 2g
🥖Cholesterol: 125mg
🥖Sodium: 197mg
🥖Carbohydrate: 44g
🥖Dietary Fiber: 4g
🥖Sugar: 18g
🥖Protein: 11g

Source: fitnesspal

Keto carbonara zoodles(zucchini noodles) 🤩🍝

What are zoodles? 🤪
Zoodles are the perfect gluten-free, zucchini pasta! 🤭 It is often being used as a substitution for regular pasta. 👀

PASTA VS ZOODLES 🤟
Pasta= 221 calories+43g carbs
Zucchini= 25 calories+4.6g carbs and additional vitamins, nutrients, and antioxidants not found in processed pasta.🍝

Instructions💌
1. Use a spiralizer to create zucchini noodles. If you don’t have a spiralizer, a potato peeler can be used instead.
2. In a large frying pan, melt butter over medium heat. Add bacon and fry until crispy.
3. Set aside the bacon.
4.Pour heavy cream into a saucepan over medium-high heat and bring to a boil. Add a pinch of salt. Reduce the heat and continue to gently boil until the cream has reduced down by one quarter.
5. In a separate bowl, combine the egg yolks, cooked diced bacon including the fat, and parmesan cheese.
7. Add the mixture to the just warm sauce, stirring continuously to ensure the egg mixture does not scramble. Add salt and pepper to taste.
8. Add the zoodles to the saucepan and warm through (1-2 minutes).

(Source: Diet Doctor)

Love to eat fries 🤩🤩 but afraid of calories 😱😱😱. Try making this a low carbohydrate (keto) zucchini fries

Ingredients
▪️2 medium zucchini
▪️2 eggs
▪️half cup grated Parmesan cheese
▪️1/4 cup almond flour
▪️1 teaspoon Italian seasoning
▪️1 and a half teaspoon parsley
▪️salt and pepper to taste

Instructions
1. Preheat oven to 425° F
2. Whisk eggs in a small bowl. In a separate bowl, combine Parmesan cheese almond flour, Italian seasoning, parsley, and salt and pepper
3. Cut zucchini into wedges. Dip in beaten egg and then in Parmesan cheese mixture
4. Place on a pan and bake 20-25 minutes or until crisp
5. Serve with low carbohydrate tomato sauce.

Source from easylowcarb.com

💡Pre-workout food you can eat 💡

𝐴𝑝𝑝𝑙𝑒 𝑃𝑖𝑒 𝐸𝑛𝑒𝑟𝑔𝑦 𝐵𝑖𝑡𝑒𝑠 🍎

▫️These nutrient-dense treats are packed with dried apples, toasted nuts🌰 , oats and cinnamon.
▫️They’re a great balanced snack with fiber, protein, healthy fats and whole grains — and they taste like portable apple pies 🥧 .
▫️They’re finished with coconut🥥 , but you could also dip them in melted white chocolate 🍫 for an extra-indulgent treat.

Nutrition fact:

📍Calories: 109
📍Total Fat: 6g
📍Saturated Fat: 2g
📍Monounsaturated Fat: 2g
📍Cholesterol: 0mg
📍Sodium: 46mg
📍Carbohydrate: 12g
📍Dietary Fiber: 2g
📍Sugar: 9g
📍Protein: 2g

Source: fitnesspal

You can find more recipes on
“Cookinglight”
“Every last bite”
And many other sources from the internet!

Hope you like it❤️

Have you ever wondered how Chia Seeds benefit us?🤔

Here you go🤩➡️

✅Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories

✅Chia Seeds Are Loaded With Antioxidants

✅Almost All the Carbs in Them Are Fiber

✅Chia Seeds Are High in Quality Protein

✅ The High Fiber and Protein Content in Chia Seeds May Help You Lose Weight

✅ Chia Seeds Are High in Omega-3 Fatty Acids

✅ Chia Seeds May Lower Your Risk of Heart Disease

✅They’re High in Many Important Bone Nutrients

✅Chia Seeds May Reduce Blood Sugar Levels

✅ They May Reduce Chronic Inflammation

✅ Chia Seeds Are Easy to Incorporate Into Your Diet

Source : healthline- 11 Proven Health Benefits of Chia Seeds

Happy Deepavali!! We celebrate Deepavali as the festival of light, colour, gatherings with family and friends. ✨💖 And here are some tips to have a healthy, meaningful and joyful deepavali😚

Try making your own traditional snacks this holiday season with healthier Diwali snacks recipes. Burfi, a sweet traditionally made with milk (and sometimes condensed milk), sugar and nuts, can be sweetened naturally with dates and figs instead. Or make a healthier version of gulab jamun, spongy milk balls by reducing the amount of sugar!

If you prefer savoury snacks, bake your own murukku instead of buying a typical deep-fried version to cut down the amount of salt. 🤤🎉

Next, serve fruit flavoured water as healthy welcome drinks over sugar laden fruit syrups in water. Opt for sparkling water or soda over carbonated colas.🤐

Also, make your plate as colourful as your Rangoli!! 😳💕Add vegetables and fruits to your snacks to make them vibrant, colourful and festive!

𝕐𝕠𝕦 𝕞𝕚𝕘𝕙𝕥 𝕨𝕠𝕟𝕕𝕖𝕣......
Is Carrot Cake 🥕 🍰 Healthy?
“Is carrot cake healthy?”
“Are carrots really in carrot cake?”
the answer to both is a resounding yes!
(if you follow this recipe, that is).

🔴𝙉𝙪𝙩𝙧𝙞𝙩𝙞𝙤𝙣 𝙛𝙖𝙘𝙩𝙨 𝙛𝙤𝙧 𝙘𝙖𝙧𝙧𝙤𝙩 𝙘𝙖𝙠𝙚:

Amount Per Serving (1 g)
Calories 229
Calories from Fat 77

🔍Fat 8.6g
🔍Saturated Fat 4.3g
🔍Cholesterol 37.4mg
🔍Sodium 285.6mg
🔍Carbohydrates 33.7g
🔍Fiber 2.9g
🔍Sugar 18.9g
🔍Protein 6.5g

* Percent Daily Values are based on a 2000 calorie diet.

🔴𝙉𝙪𝙩𝙧𝙞𝙩𝙞𝙤𝙣 𝙛𝙖𝙘𝙩𝙨 𝙛𝙤𝙧 𝙘𝙖𝙧𝙧𝙤𝙩𝙨:
Carrots’ water 💧 content ranges from 86–95%, and the edible portion consists of around 10% carbs

Carrots contain very little fat and protein

The nutrition facts for two small-to-medium raw carrots (100 grams) are:

* Calories: 41
* Water: 88%
* Protein: 0.9 grams
* Carbs: 9.6 grams
* Sugar: 4.7 grams
* Fiber: 2.8 grams
* Fat: 0.2 grams

Carrots are an excellent source of
📍Vitamin A in the form of beta carotene. 📍 Several B vitamins
📍Vitamin K
📍Potassium.

Source:
•a sweet pea chef
•healthline

For more information:

https://www.asweetpeachef.com/healthy-carrot-cake-recipe/

Hope you like it❤️

The key of a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use. It is recommended that men have around 2500 calories a day and women should have around 2000 calories a day. In this post, we are introducing some tips of healthy eating and can help you make healthier choices!

Source: The NHS website

When it comes to thick, healthy hair, we are bombarded with tons of hair care products promising to improve the look and feel of our hair. 💁🏻‍♀️

Many of us forget that proper nutrition is one of the most important things to help nourish those gorgeous locks💚

💌The best vitamins and nutrients for hair growth include lean proteins, omega-3 fatty acids, fat-soluble vitamins, B-complex vitamins, and iron.

When it comes to specific foods, you'll want to load up on these healthy hair all-stars and add them to your grocery cart ASAP.

Click in to check them out✨

Did you know that apple cider vinegar is incredibly popular in the natural health community?? 🤔🤔

Apple cider vinegar has various healthy properties, including antimicrobial and antioxidant effects. Evidence suggest that it may offer health benefits such as aiding weight loss, reducing cholesterol, lowering blood sugar levels and improving symptoms of diabetes

These are the benefits of Apple Cider Vinegar!!
✅ High in healthful substance
✅ Can help kill harmful bacteria
✅ May help lower blood sugar levels and manage diabetes
✅ May aid weight loss
✅ Improve heart health in animal
✅ May boost skin health

Source from healthline

If somebody tell you that there is a fruit that resembles the peach🍑 but much smaller, pale yellow or orange with some red shades & this kind of fruits are cultivated throughout the temperate regions of the world, especially in the Mediterranean.😲

Could you take a guess what kind of fruit it is ???🤩🤔

Yess!!! Obviously, what we would like to introduce you today is...... APRICOTS !!!

Here are 8 amazing apricot (khubani) benefits you need to know😉

☑️ Good source of vitamin A
☑️ Rich in fiber
☑️Good for your heart
☑️ Treasure Chest of Antioxidants
☑️Good for Your Blood
☑️Good for the Skin
☑️ It's Diet Friendly
☑️It Strengthens Your Bones

Source : NDTV FOOD-8 Amazing Benefits of Apricot (khubani): The Nutritional Heavyweight Among Fruits

What is Keto Diet?! 😳🤩

The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits.😋This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy! 🔥⚡

In fact, keto diet can help you lose weight!👩‍🍳 It may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease. 🤩

Standard ketogenic diet (SKD): 70% fat, 20% protein, 10% carbs

What’s the most important thing to do to reach ketosis?👀😳
Avoid eating too many carbs! You’ll likely need to keep carb intake under 50 grams of net carbs per day, ideally below 20 grams.😝

The examples of low-carbs food:💌
Natural fats(plant oil, butter), fresh meat, oily fish, seafood, eggs, cheese, avocado low-carbs vegetables such as cauliflower and zucchini. 🌿

There are many ways to follow when it comes to weight loss. However, by eating the right fruits, it would help you to reduce body weight and have a healthier BMI easier!

Fruit is nature’s ready-made snack packed with vitamins, fiber and other vital nutrients that support a healthy diet. Fruit is also generally low in calories and high in fiber, this may help you in losing weight. There are a few fruits that will help to promote weight loss (Stated in the pictures above)

When you are trying to lose weight, an important aspect is feeling full for longer, but also enjoy what you eat! Fruit can give you that fullness because of the fiber, but also delicious at the same time, that makes it a great go-to option for everyone!

Source: healthline

Craving for healthy and delicious and simple to cook food? Here you go!
The Perfect 15-Minute Grilled Salmon😍

Ingredients
For the Salmon:
* 1 – 1 ½ lbs. salmon fillet cut into 4 pieces
* Olive oil
For the House Seasoning:
* ¼ c. garlic powder
* ¼ c. kosher salt
* ¼ c. dried parsley
* ¼ c. dried minced onion
* ¼ c. dried basil

Instructions
* Prepare the House Seasoning: Mix ingredients together and store in an airtight container for up to 6 months.
* Prepare the Salmon: Rub each piece of salmon with olive oil and sprinkle with house seasoning, to taste (I use about 1 teaspoon of olive oil and ¼ teaspoon of seasoning per piece).
* Grill the Salmon: Heat coals, gas grill, or grill pan to medium heat. Place salmon on the grill. Cover and grill over medium heat for about 5 minutes per side (maybe a few more minutes, depending on the thickness of your fish). The salmon is done when it flakes easily with a fork.
Source: The seasoned Mom

Being Malaysians🇲🇾,
we are blessed with so many great foods that it's hard to maintain a healthy diet!

💌Good news: there are tons of healthier options out there for common foods we eat daily and they taste just as good✨

Click in to check them out!!

Jenny Heap, a registered dietitian with the Almond Board of California"Almonds have been studied extensively for their benefits on heart health, diabetes, and weight management,"

The unique nutrient combination of almonds — plant-based protein, fiber and monounsaturated fats, plus key nutrients like vitamin E and magnesium — help make them a heart-healthy snack."

Almonds can prevent several health problems, such as:
1. Gallstones
2. Cancer
3. Diabetes
4. Heart disease

Source: Almonds Nutrition & Health Benefits https://www.livescience.com/51627-almonds-nutrition.html

Craving for snacks?? Here try making Creamy Peach & Honey Popsicles😋😋

Ingredients :
○1 pound ripe peaches (about 3 medium), peeled and sliced into half inch wide wedges
○6 table spoons honey, divided
○Dash sea salt
○2 cups full fat/ whole milk plain yogurt (regular or Greek)
○1 tablespoon lemon juice (about 1 small lemon juiced)
○half teaspoon vanilla extract.

Instructions
1. Preheat oven to 350 degrees Fahrenheit. Line a rimmed baking sheet with parchment paper. Transfer sliced peaches to the baking sheet and gently toss with 2 tablespoons honey and a dash of salt. Arrange the peaches in a single layer. Roast for 30 to 40 minutes, stirring halfway, or until the peaches are soft and juicy (watch the edges in particular).

2. While the fruit is roasting, blend together the yogurt, ¼ cup honey, lemon juice and vanilla extract in a medium bowl. Feel free to add more honey or vanilla extract to suit your taste buds. Place the mixture in the refrigerator so it stays cool.

3. Let the peaches cool, then scrape the peaches and all of their juices into the bowl of yogurt. Use a big spoon to gently fold the mixture together.

4. Use the spoon to transfer the yogurt blend into the popsicle mould. You might have to push the peaches down into the molds, but they shouldn’t put up too much of a fight. Insert popsicle sticks and freeze for at least four hours.

5. When you’re ready to pop out the popsicles, run warm water around the outsides of the moulds for about ten seconds and gently remove the popsicles. Enjoy immediately.

Source from: cookie and kate
cookieandkate.com

What is the first thing flash through your mind when people talk about Halloween?👻HALLOWEEN PUMPKINS🎃?
Carving pumpkins into jack-o'-lanterns has become a symbol of Halloween all over the world.

Now, let's look from another perspective🧐what benefits do we actually get from eating pumpkins? 🤔🤩

☑️ Highly Nutritious and Particularly Rich in Vitamin A
☑️ High Antioxidant Content May Reduce Your Risk of Chronic Diseases
☑️ Packs Vitamins That May Boost Immunity
☑️ Vitamin A, Lutein and Zeaxanthin May Protect Your Eyesight
☑️ Nutrient Density and Low Calorie Count May Promote Weight Loss
☑️ Antioxidant Content May Lower Your Risk of Cancer
☑️ Potassium, Vitamin C and Fiber May Benefit Heart Health
☑️ Contains Compounds That Promote Healthy Skin
☑️ Incredibly Versatile and Easy to Add to Your Diet

Source: Healthline- 9 impressive health benefits of pumpkin