Meat in your diet

zxadMeat is a good source of protein, vitamins and minerals in your diet. However, the Department of Health has advised that people who eat a lot of red and processed meat a day (more than 90g cooked weight) cut down to 70g.

Making healthier choices can help you eat meat as part of a healthy, balanced diet. But some meats are high in saturated fat, which can raise blood cholesterol levels.

If you eat a lot of red and processed meat, it is recommended that you cut down as there is likely to be a link between red and processed meat and bowel cancer.

Meats such as chicken, pork, lamb and beef are all rich in protein. A balanced diet can include protein from meat, as well as from non-animal sources such as beans and pulses.

Red meat provides us with iron, and meat is also one of the main sources of vitamin B12.

Food hygiene is important when storing, preparing and cooking meat.

Find out more about:

Meat and saturated fat

How much red meat?

Storing and preparing meat safely

Cooking meat safely

Liver and liver products

Meat and pregnant women’s diet

Meat and saturated fat

Some meats are high in fat, especially saturated fat. Eating

Food labels

zweNutrition labels can help you choose between products and keep a check on the amount of foods you’re eating that are high in fat, salt and added sugars.

Most pre-packed foods have a nutrition label on the back or side of the packaging.

These labels include information on energy in kilojoules (kJ) and kilocalories (kcal), usually referred to as calories. They also include information on fat, saturates (saturated fat), carbohydrate, sugars, protein and salt. All nutrition information is provided per 100 grams and sometimes per portion of the food.

Supermarkets and food manufacturers now highlight the energy, fat, saturated fat, sugars and salt content on the front of the packaging, alongside the reference intake for each of these.

You can use nutrition labels to help you choose a more balanced diet. For a balanced diet:

  • cut down on fat (especially saturated fat), salt and added sugars
  • base your meals on starchy foods such as potatoes, bread, pasta and rice, choosing wholegrain where possible
  • eat lots of fruit and vegetables – aim for at least five portions of a variety every day
  • include some

Lemon chicken

zvbxThis fresh and fruity sauce is the perfect complement to chicken – throw in some greens to add some colour. This is a good protein-rich meal that is a medium-fat recipe.

  • Serves: 2
  • Time: 55 minutes


  • 2 skinless chicken fillets, cut into strips
  • 1 small onion, chopped
  • 1 tbsp olive oil
  • 1 glass of white wine or low-salt stock
  • ½ lemon plus its juice
  • 6 mushrooms, sliced
  • 1 tbsp parsley, chopped
  • a pinch of dried dill
  • a pinch of black pepper

The reference intake of an average adult is 8400kJ/2000kcal a day.


  1. Gently fry the chicken in the oil until golden brown, then carefully put on a plate.
  2. Toss the mushrooms and onion in the oil and add the wine. Simmer over a low heat and add a pinch of dill.
  3. Grate the lemon skin into the pan and add the parsley, lemon juice and black pepper. Simmer until the sauce has reduced by half and then put the chicken back in the pan. Cook for another 15 to 20 minutes, until the chicken is cooked through.
  4. Serve with boiled rice and steamed green vegetables, such as cabbage or green beans.

Nutrition information

Nutrient Per 100g Per 227g serving
Energy 542kJ/129kcal 1226kJ/292kcal
Protein 17.5g 39.8g
Carbohydrate 0.8g 1.8g
(of which sugars) 0.6g 1.4g

Three Main Tips in Finding the Best Loan for Bad Credit

Getting a loan for people with bad credit might be something hard to do. Even though, you cannot just deny that there are some people who have the bad credit over their name and they still need some loans to get out of their financial crisis. If you are one of those people and you are looking for the loan, then you might need to consider these three tips before getting the best topbadcreditloansreview.

The first tip that you need to consider is to get the loan from someone that you have known. For many reason, there are some people who have the bad credit even though they have the nice reputation in giving back their loan. This is the kind of person that you need to be. That is because trust is something that you cannot simply buy. Therefore, if you have some friends or families that you can ask help for, then you might want to simply consider those people. That is because those people are the people who know who you really are. However, make sure you do not ask too much from them since they also have their own needs for

Hiring the Right Catering Company for Your Party

Catering is a crucial aspect of your event, and it greatly contributes to making your event a success. Choosing the right caterer is, therefore, a very important undertaking. For professional event planners picking the right planner is usually not a problem. Most of them have worked to make many events successful. They, therefore, know what to look for. Here are a few pointers that can help you make the right choice.


The first step is to plan and decide how the party is going to be like. Take a piece of paper and write down some of the important points. Establish who will be on the guest list. How will the party will be like? What is the location and theme of the party? These details will give you an idea of what you will require from the caterer.

You also need to determine the format of the party. There are two main types of parties as far as caterers are concerned. The first type follows a schedule. Everyone is expected to arrive at a specific time. People then take the meals together. The second is where people may arrive at different times. There is no clear schedule. The second type

Get the Best Recipe for Your Family

Do you love your family so much? Why do you love your family so much? Well, I believe that you will completely say that you really love your family since most of people love their family. Families are those people who are very close to our life. Even when we are in the bad condition, they will always be with us. The good family will always accompany the family members when they are in the bad condition. Do you agree with this statement? You can try to make the new recipe for your family. I believe that you already know about Indonesian yellow rice recipe, right? Well, you can try to make it for your family.

Well, there are many ways that you can do for giving the happiness for your family if you really love them. One of them is by giving the best food that you make by yourself. As a mother, you can give the best food for your family based on their favorite. Of course, you will really know which one of the food that you can give to your family, right?

But if you want to give the different

All You Need To Know About Ginseng

The slow growing perennial plant that has fleshy roots is known as Ginseng. This plant belongs to the Araliaceae family of plants and it flourishes mostly in some regions of North America and Eastern Asia. The term of this herb was actually derived from Chinese term renshen, which is a combination of two words,”ren” that means people and “shen”, which is a Chinese term for plant roots. Ginseng was discovered over 5000 years ago in the mountains of Manchuria, China. The root part of this plant was earlier used as a food ingredient, but the locals soon discovered the medicinal benefits of ginseng. This plant soon gained popularity throughout the world and by the third century A.D, the demand for this Chinese medicinal plant increased drastically. This laid the foundation of the international ginseng trade. Ginseng root benefitsare not just vague assumptions of Chinese locals, most of these health benefits are now scientifically approved. This is the main reason behind the ever increasing demand of this medicinal plant in almost every part of the world.

To meet the ever increasing demand of Ginseng, commercial harvesting commenced in the year 1716 in America. Ever since 1716, this country hails to be one

Buy Some Fruits & Greens With Online Food Store With Gurgaon

From the brief amount regarding businesses, e-grocers have attained a great popularity and organization space, scaling down industry write about and consumer power regarding food primarily based local and food markets, just like on the net food store with Gurgaon is doing for you to Gurgaon primarily based food areas.

Grocery e-commerce keeps growing on the cost regarding offline retailer. The particular rate it can be catching the particular craze can be astounding with perishable such things as fruits, greens, food along with regular home requirements.

Reinforced through technological innovation made it possible for program, the particular section including meals and greens can be bringing in a great number of customers that uncover on the net shopping easier and efficient than about to industry.

Coming in at Rs more than two hundred crore/month, industry regarding fruits/vegetables has not been cashed with while carrying out e/mobile-commerce. Purpose could be of folks tend not to see this kind of section just like additional e-commerce products that they’ll buy on the net with no pressing or maybe experiencing these people. Even, folks tend not to buy fruits/vegetables with shopping malls of which eliminates the particular sale for you to only 10% regarding revenues.

But as soon as

Food Nutrition Facts Labels Reducing Your Regulatory Risk

When it comes to food nutrition facts labels, our mission in the food labels industry is to communicate food and nutrition information to consumers appropriately. While there are clear and specific regulations governing what we can and cannot do on food labels, there are also shades of gray. How do you navigate the ambiguities?

How to negotiate tricky food label challenges

Consider for example a couple of potentially tricky scenarios. How they were resolved provides a bit of insight into the creative approaches companies adopt to ensure 100% regulatory compliance on their food nutrition facts labels.

Scenario #1: New-to-the-world beverage depends on food nutrition facts labels to support its positioning in the highly competitive industry.

Vitality Distributing, a young start-up company, recently launched a new brand, the first of its kind – Avitae Caffeinated Water. Positioned as a healthier alternative to soda, Avitae needed to carved out a unique space in the fiercely competitive beverage industry and its food nutrition facts labels had to support it. This brand was the first-ever combination of natural caffeine and purified water and FDA compliance with food label regulations was absolutely essential to its successful launch. The most scrutinized part of the label is often the food nutrition

How to Know if You Are a Food Addict

When most of us think of food, we don’t equate it to drugs. But how different is our interaction to food when you consider that food addiction is a reality that many people have to deal with on a chemical level?

Those who suffer from food addiction have some of the same characteristics as someone addicted to alcohol or other drugs. They can develop the same physical, mental, emotional cravings and chemical addiction to food.

Scientists are beginning to think that the addiction to food starts in the brain, where there are chemical surges that affect your response to food, very similar to the chemical response with other substance abuse.

In a 2011 Yale study, scientists monitored the brain activity of 48 women who were shown, then given, a chocolate milkshake. Brain imaging showed increased activity in regions that govern cravings and decreased activity in areas responsible for curbing urges. The researchers said this neural activity was similar to that of drug addicts.

If you think you or someone you know is a food addict, here are some of the characteristics associated with food addiction:

  • Lacking self-control with eating
  • When experiencing emotional ups and downs, the person turns to food
  • Feeling guilt or shame after eating
  • Showing a

4 Tips to Manage Calorie Consumption

Living a healthy lifestyle doesn’t have to mean all or nothing when it comes to your favourite foods and drinks. Whether your goal is weight loss, training for a sporting event or just becoming more health conscious, there are simple things you can do to better manage your calories. Food and beverage choices and physical activity are integral contributors to maintaining an active lifestyle, and it’s important to strike the right balance between what you eat, drink and do.


The Canadian Beverage Association offers some tips on how you can better manage your beverage calorie intake:

  1. Consider portion sizes. There are a range of pre-packaged portion sizes on grocery store shelves to help choose servings that are best for you and your family. Many soft drinks are now available in single servings ranging from 220 ml to 591 ml, or in terms of energy intake, approximately 80 calories to 220 calories in full calories options. When you’re choosing a drink, consider how it fits in to your calorie-per-day target.
  2. Making water more exciting with … water! From still water to sparkling water, and with a multitude of flavoured water beverages to choose from, there

Nutrition to Keep Their Bones Strong For Child Athletes

Giving child athletes the right nutrition so they can build strong bones is essential for their future health and their ability to give their best possible performance as they compete. Understanding age appropriate health and nutrition needs will be a great help to parents and caregivers of athletic children.


Most parents can see the benefits of a good dose sunshine, milk and play every day in their children. These simple things cannot be emphasized enough and form the bases of a healthy child. However, looking deeper into what it is about milk, sunshine and play that is so beneficial and learning how to maximize the benefits can help to incorporate habits that will give children a strong foundation for good health. It will also enable them to reach a high bone density that will give then strong bones throughout their life.


When looking for high sources of calcium, milk is often the first food that comes to mind. It is also a calcium rich food that most children like. Milk offers many of the nutrients needed to build bone; however, calcium is the key ingredient that makes it an ideal food for the

5 Healthy Ways of Adding Almonds to Your Daily Diet

Nuts are known to be healthy- they are full of essential nutrients and minerals that are good for your well-being. These are a bite-sized nutrient package that most of us do not include enough of in our diet. Nuts are a great option if you’re looking for a quick fix to eat healthier.

Amongst nuts, almonds are considered to be one of the healthiest. A handful of these nuts have protein, vitamin E, fibre, riboflavin and many other essential nutrients that ensure a wholesome and healthy life.Almonds are nutrient rich and also make a delicious snack that offers natural goodness in every bite.

In fact, an interesting study published in the England Journal of Medicine (NEJM) revealed that people who ate a 28g serving of nuts such as almonds, at least seven times per week had a 20 percent lower all-cause mortality rate (death from any cause) compared to those who did not eat nuts.

Almonds are also a weight-wise snack which has been proved in various scientific research studies such as the one published in the European Journal of Clinical Nutrition. The study found that study participants consuming 43 grams of dry-roasted, lightly salted

4 Tips to Manage Calorie Consumption

Living a healthy lifestyle doesn’t have to mean all or nothing when it comes to your favourite foods and drinks. Whether your goal is weight loss, training for a sporting event or just becoming more health conscious, there are simple things you can do to better manage your calories. Food and beverage choices and physical activity are integral contributors to maintaining an active lifestyle, and it’s important to strike the right balance between what you eat, drink and do.


The Canadian Beverage Association offers some tips on how you can better manage your beverage calorie intake:

  1. Consider portion sizes. There are a range of pre-packaged portion sizes on grocery store shelves to help choose servings that are best for you and your family. Many soft drinks are now available in single servings ranging from 220 ml to 591 ml, or in terms of energy intake, approximately 80 calories to 220 calories in full calories options. When you’re choosing a drink, consider how it fits in to your calorie-per-day target.
  2. Making water more exciting with … water! From still water to sparkling water, and with a multitude

Are You Storing Food Safely

Are you storing food safely?

Whether you put food in the refrigerator, freezer or cupboard, it has many opportunities to prevent foodborne illnesses. The goal is to keep you and others sick by microorganisms such as Salmonella, E. coli O157: H7 and C. botulinum, the latter causes botulism.

Keep frozen foods at proper temperatures is one of the best ways to prevent or slow the growth of these bacteria. These food storage tips can help prevent foodborne illnesses

Basic storage practices

Refrigerate or freeze perishables immediately.

They should be placed foods that require refrigeration in the refrigerator as soon as you get home. Follow the “rule of two hours” to leave out foods that require refrigeration at room temperature. Never let raw meat, poultry, seafood, eggs, or other food products that require refrigeration to remain at room temperature longer than two hours (one hour if the temperature is above 90 ° F). This also applies to food as scraps, boxes for leftovers and lunches. Furthermore, by storing food, do not fill the refrigerator or freezer so tightly that air can not circulate.

Keep your equipment to proper temperatures.

Keep the temperature

9 Nutritions That Can Help You Boost Your Productivity

Food is a necessary fuel which regulates energy of the body, mood, which affects the brain power and focus. It is impossible to put olive oil in a car and expects it starts.

The same applies to the human body. It’s hard to put chocolate syrup in the body as food and expect it to give the body energy to do work.

Food has amazing ability which affects the mental clarity, memory mood and the ability to focus. In order for the brain to boost and have focus one should start with what you are eating.

1. Blueberries

Studies and statistics show that blueberries boost memory and concentration for a period of up to 5 hours. Because the blueberries have antioxidants which stimulate the flow of oxygen and blood to the brain. These helps to keep the brain fresh.

In addition to that, blueberries contain cocktail of chemicals such as anti-oxidants. These includes anthocyanins, proanthocyanidins, tannins, and resveratrol. These compounds are known from research, which are the ones responsible for building focus and offers protections against cancer, dementia and heart diseases.

2. Green tea

Green tea has an advantage of

Fish pie

You can use any kind of white fish, such as cod or haddock, or even salmon to make this tasty and filling fish pie. Salmon is a good source of vitamins A and D.

  • Serves: 4
  • Time: 60 minutes


  • 700g potatoes, peeled and diced
  • 4 fillets of haddock (or any kind of white fish or salmon)
  • 425ml 1% fat milk
  • 25g low-fat spread
  • 25g flour
  • 25g reduced-fat strong hard cheese
  • 320g broccoli (to serve)

The reference intake of an average adult is 8400kJ/2000kcal a day.


  1. Preheat the oven to 200ºC or gas mark 6.
  2. Start by preparing the potatoes. Boil them for about 10 to 15 minutes until they’re soft, then drain them and mash with a little milk.
  3. To make the sauce, mix the milk, low-fat spread and flour in a small pan and warm over a medium heat. Stir continuously until the sauce starts to bubble and thicken.
  4. Pour the sauce over chunks of fish in an ovenproof dish, then top with mashed potato and sprinkle the cheese over the top.
  5. Bake in the centre of the oven for 30 minutes, until the top is golden brown. Serve with broccoli.

Other options

Alternatively, use any kind of white

How to wash fruit and vegetables

Advice on storing, washing and preparing fruit and vegetables to prevent food poisoning, including E. coli.

It is important to wash all fruit and vegetables before you eat them to ensure they are clean and safe to eat.

Most people are aware of the importance of handling meat safely, but many consider the risk of food poisoning from vegetables to be low.

“It’s a myth that a little bit of dirt doesn’t do you any harm,” says Dr Andrew Wadge, chief scientist of the Food Standards Agency (FSA).

“Soil can sometimes carry harmful bacteria and, although food producers have good systems in place to clean vegetables, the risk can never be entirely eliminated.”

Those risks were highlighted in the 2011 Escherichia coli (E. coli) outbreak in the UK. Soil stuck on leeks and potatoes is thought to have been the source of the outbreak, which involved 250 cases of E. coli infection.

How should fruit and vegetables be washed?

Washing will help remove bacteria, including E.coli, from the surface of fruit and vegetables.

Most of the bacteria will be in the soil attached to the produce. Washing to remove any

Healthy breakfasts for people who hate breakfast

Get into the habit of eating breakfast with these simple breakfasts designed to whet the appetite of even the most habitual breakfast skipper.

Not hungry first thing in the morning? Pushed for time? Trying to lose weight? These calorie-counted treats will tempt you to rediscover the pleasure of breakfast.

From an energy-boosting “apple pie” porridge and protein-packed scrambled eggs, to a nutrient-rich green smoothie and sugar-free granola bars, there’s something for everyone.

“Creating the habit of eating in the morning is something you can build towards,” says dietitian Alison Hornby. “Start off with a light bite such as a piece of fruit or a low-fat yoghurt.

“After a while, your morning appetite will naturally increase and you’ll probably find you eat less throughout the day, including snacks.”

Research suggests that people who eat breakfast are slimmer because they tend to eat less during the day, especially high-calorie snacks.

If you’re short on time in the morning, think about ways of gaining time by keeping breakfast simple, either by waking up 10 minutes earlier or getting other chores out of the way ahead of time.

Energy-boosting breakfasts


How does sugar in our diet affect our health

Most adults and children in the UK eat too much sugar. Cut down by eating fewer sugary foods, such as sweets, cakes and biscuits, and drinking fewer sugary drinks.

The kind of sugar we eat too much of is known as the collective term “free sugars”. Free sugars are any sugars added to food or drinks, or found naturally in honey, syrups and unsweetened fruit juices.

Many foods and drinks that contain added sugars can be high in energy (measured in either kilojoules/kJ or calories/kcal) and often have few other nutrients. Eating these foods too often can mean you eat more calories than you need, which can lead to weight gain and obesity.

Being overweight can increase your risk of health conditions such as:

  • heart disease
  • type 2 diabetes

In particular, drinking lots of sugary drinks has been linked to an increased risk of type 2 diabetes.

For a healthy, balanced diet, we should eat these types of foods occasionally, in small amounts. We should get the majority of our calories from other kinds of foods, such as starchy foods and fruits and vegetables.

Learn more about how to have a balanced diet.

Sugar and tooth decay

Sugary foods and drinks can also cause tooth decay, especially

Food allergy or food intolerance

Around one or two people out of every 100 in the UK have a food allergy, but food intolerance is more common.

Genuine food allergy is rare. About 2% of the population and 8% of children under the age of three are affected.

What is a food allergy?

A food allergy is a rapid and potentially serious response to a food by your immune system. It can trigger classic allergy symptoms such as a rash, wheezing and itching.

The most common food allergies among adults are to fish and shellfish and nuts, including peanuts, walnuts, hazelnuts and brazil nuts. Children often have allergies to milk and eggs as well as to peanuts, other nuts and fish.

What is a food intolerance?

Food intolerances are more common than food allergies. The symptoms of food intolerance tend to come on more slowly, often many hours after eating the problem food. Typical symptoms include bloating and stomach cramps.

It’s possible to be intolerant to several different foods. This can make it difficult to identify which foods are causing the problem.

Food intolerances can also be difficult to tell apart from other digestive disorders that produce similar symptoms, such as inflammatory