Selection Of High Protein Diet Food !

There is a great deal to be gained by care in the selection of foods. We have all something to learn about their market and nutritive value. One loaf of bread, one pound of beef, one slice of cheese, differs from another. No housekeeper should accept the word of a shopkeeper's assistant, who considers it his duty to sell, and to this end to praise, as he recommends the goods that he offers. As a rule a shopman knows nothing about food how it is made, or prepared, of what it is made, or where it is made

The housekeeper can learn a great deal about food if she is willing, but she, too, often declines to be told. The well-being of a normal house depends largely upon the housekeeper and the cook, for if food is well bought it is better and cheaper than when it is left to the tradesman to send what he likes, or when the buyer knows nothing about it.

Bread should be made in the home. There is no bread made by the average baker which can approach a well-made home loaf, either in quality or cost. Thus money is saved, while the food, which is enjoyed more by the consumer, is also more serviceable. The best white bread is not the whitest, but that made from slightly tinted flour, which is richer in gluten, whether it is called household, bakers, or seconds. As gluten is a builder of muscle it is important that bread should be rich in this substance, which it is not when it is made of very white flour. If brown bread is made at home it should be the produce of whole- meal, and this should be guaranteed by the sales- man, for brown flour is usually a blend and not wholemeal at all. White flour may be enriched in the muscle -building substance by the employment of separated milk.

Probably no food is purchased with so little care as Milk. Although the public are carefully pro- tected against adulteration, milk is still poor in quality. Commercial milk, too, is artificially coloured that it may resemble rich milk. There are no simple means of testing milk either for its purity or quality, and the buyer is, therefore, at the mercy of the seller, for which reason he should deal only with tradesmen of reputation. There is, however, one thing a buyer can do ” he can test the quantity he buys. The milk deliverer can, and often does, by consistently giving short measure to his customers, make something for himself at their expense, and as there are usually two deliveries daily, or thirteen in the week, it follows that in the course of a year the loss may be appalling.

The finest type of Butter seldom finds its way on to the market ; the average consumer must, therefore, be content with Danish, Irish, Colonial, French, Russian, Argentine, or British factory brands. The best plan in dealing with a reliable tradesman is at all times to order the same brand, and that, a brand which will keep in summer as well as in winter. It should always be tasted and re- turned if it is imperfect in flavour. Butter which is heavily salted, or in which the water can be seen in droplets, should only be accepted, if accepted at all, at a lower price. Butter should be kept in a cold store in the dark.

Nutrition for slim Body

We must now consider briefly the fate of the food-stuffs after absorption and the way in which they serve to nourish the body. When we attempt to trace the course and the transforma- tions of these materials from the time that they disappear from the intestine to the final reappearance of their elements as urea and water in the urine, and carbon dioxide and water in the expired air, we find ourselves plunged at once into the most difficult problems of physiology, a full discussion of which, however interesting to the student of dietetics, would not in the present state of our knowledge,or rather our ignorance, yield any practical information bearing upon dietetics.

We shall therefore confine ourselves to a brief summary of the modern view as to the processes by means of which foods are oxidized to furnish energy, or built up into tissues.

5 Major Eating Mistakes !

We checked with some of the top US nutrition experts, who admitted they secretly spy on the rest of us as we make real-world choices in restaurants and grocery stores. Here are their top five gripes.

1. We can't tell the good fats from the bad ones.

"Most people still don't get that some fats are actually good for you," says Alice Lichtenstein, DSc, an American Heart Association spokesperson. "You want to avoid saturated and trans fats, but you need more monounsaturated and polyunsaturated fats. Good sources are fish, nuts, avocados, and soybean and canola oils."

Smarter: Fit in good fats. "If you keep track of total calories, you don't have to worry about how much fat you eat, just what kind," explains Dr. Lichtenstein. Grandpa Po's Slightly Spicy Nutra Nuts use only canola oil (160 cal, 10 g fat, 1 g sat. fat, 2 g fiber, 60 mg sodium); at healthy food supermarkets.

2. We supersize to save money. "People think that supersizing a restaurant meal is a money saver, but it's not a health bargain if it has way too many calories," says Karen Weber Cullen, DPH, RD, research nutritionist at Baylor College of Medicine in Houston.

Smarter: Judge with your palm, not your purse. A serving size is about what fits into the palm of your hand (larger for men than women, smaller for children). For most meals, pick one protein, one starch, one veggie, and one fruit based on the serving that will fit into your palm.

3. We think anything liquid has no calories.

"What freaks me out is the amount of sugared soda and juice we drink," says Judith Stern, ScD, RD, professor of nutrition and internal medicine at the University of California, Davis. "I'd like to see all the sugared drinks sent out into space, where they could orbit the Earth forever." Sugared drinks balloon your calorie intake and squeeze out more nutritious foods.

Smarter: Try a cup of tea. Available in myriad varieties, the calorie-free brew promotes heart health, staves off several types of cancer, strengthens bones and teeth, and protects the skin.

4. We don't know how "hungry" really feels.

"If you don't know when you're hungry, you don't know when you're full, so you won't know when to stop eating," says Elisabetta Politi, RD, nutrition manager of the Duke University Diet & Fitness Center in Durham, NC.

Smarter: Tune in with mindful eating. Here's how.1. Before you eat, relax, and rate your hunger from 1 (hungriest) to 7 (fullest).2. Eat slowly, pausing often to rate how your hunger changes.3. When finished, rate yourself one more time. Try to stay between 2 1/2 and 5 1/2: not too ravenous when you start and not completely full when you stop.

5. We have a microwave addiction. Many women come home from work and pop a frozen entrée into the microwave.

"Eating too many heavily processed foods can leave you short on fiber and antioxidants such as vitamin C," explains Jo Ann Hattner, RD, clinical dietitian at Stanford University Medical Center.

Smarter: Complement a frozen entrée with a green salad, a 100 percent whole wheat roll, and fruit for dessert. Stock up on the freshest fruit for maximum flavor.

Diet Tips for Healthy life

1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.
2. Eat at least two servings of a fruit or veggie at every meal.
3. Resolve never to supersize your food portions—unless you want to supersize your clothes.
4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.
5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.
6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.