Soups For Promoting Good Health Part1

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A soup is any thin or thick liquid made with fish, meat, green leafy vegetables, herbs, spices, and with carbohydrates. Some soups have fresh tomato paste as its carb part. I cherish this with fresh or dried sardines.

The carbs provide the thick consistency in nearly most pots of soups. These can be any carbs from root vegetables-yams, cocoyams, potatos; seeds and pods like melon and okra.

Some even contained peanuts as a thick consistency. I like this as a soup stew to eat yams and plantains. It provided me with the much energy I ever need.

A soup is essentially a meal. It can be taken alone or enjoyed over a plate of rice or yam.

Soups contain all the food group listed-carbs, fats and oils, proteins, greens, herbs and spices. A soup is completed in itself as a meal. It needs no supplements. But it is nearly and always followed with a carb or a glass of wine or any drink.

As such, it contained all the factors that our body need for nourishment. That is why it should be prepared with much care.

Soups provide energy plus all that the body need for growing, and repair of worn out and repair of damaged tissues, cells and muscles.

A plate of nice delicious and nutritious soup is like a dope of medicine and can subdue fever, cough, cold or flu and hemorrhold or anal bleeding and can elevated good health.

Pepper Soups

As a boy and a young man, I regularly prepared green leafy pepper soup daily with dried fish. The greens usually come from basil or pumpkins. I do not take it with any meals because I just want to enjoy nature’s greens, vitality my body and contained my weigh.

You see any green leafy vegetable is very low in carbs. These will never make you put on a pond of weight.

Okay, let’s get to review a plate or two of soup.

A pepper soup is usually a thin broth. It can contain fish or meat, or both plus herbs and spices. Some adds a little green like mint, basil or any of their favorite greens.

The type of pepper you one wants depends on a factor or two.

Either, you want to savor it just like any ordinary meal. Or you want it as a dope to treat an ill-health.

Have you had an attack of a fever or cold? I do as a boy. Did grandmother recommend a soup when medication failed in time to relief you of the flu? Old wives remedies, via a plate of soup always work to gain back good health here.

I remember this as a boy of 11 years. I had a bout of high fever. Although I had my prescription from a good pharmacy, it failed or I’d say it needs a booster. The old women advise a warm plate of basil soup. I took the remedy and got better. This has since become a part of my kitchen pots. Whether I am sick or not, and I hardly get sick these days, I made a plate of basil soup for me, and if my family wants a share, all the best to them.

Let me say something here. I am a good jogger. I jog to keep fit. On my returns, guest what I had? A wonderful plate of basil pepper soup with sardines over oiled plantain. I use over two cups of the green here. Such a nice stuff for health promotion.

This plate is the main meal. But a fresh orange or two plus a stalk of sugar cane is for refreshment before the meal some thirty minutes later. You see I take a serious step here to replace my lost energy with the orange and sugar cane.

The rule is that energy lost is to be replaced in time.

Thick Soups

Again, if you are not in any wise sick, you can still enjoy a delicious plate of soup. I like it much with fish and meat.

 In Africa, they are many ethnic groups that cherish soups with a plate of carbohydrate meal.

Ground cassava or guinea corn made with boiling water is such a meal. Some use it with pound yams or plantain. In the case of the guinea corn, the grounded flour is cooked in a pot for over 10 to 15 minutes and this is eaten with the soup. It provided the much energy need for muscular work than a plate of rice meal with stew as a lunch or supper.

I like my thick soups with dried mullets, sardines and fresh cow meat. On certain occasions, I’d like to add some stock fish, especially a share or half a part of the head. The thicken ingredient here can be grounded melon seeds. This made the soup taste much better and nicer. Greens can come in any form with the exception of basil leaves because it does not impact any flavor in thick soup.

In a broth like this, okra or any other carb ingredient to thick the soup can replace melons.

Tilapia Kitchen

Tilapia spices were very common in making pepper soups. The thin types have a lot of soft bones and these provide health benefit for the human bones. These are easily chewed and are absorbed into the blood stream.

Tilapia is an excellent fish that develops and build a strong sturdy body like any other fish. The red variety has thickness of flesh more than the dark types. The red it seems has less bone than the black spices. Or their bones seem to be compact that it did not give any hassle during a meal. One can easily pick the flesh out.

Tilapia is mostly cooked with fresh red tomatoes, fresh chili pepper and basil leaves and eaten over a plate of rice.

In my place, small bars or public eating places made the soup for sale to hungry customers. The price depending on the variety can be princely. It was a joy over wine.

Tilapia is found mostly in African, Asia and the Biblical lands or Israel.

A plate of soup a day is dope of good health benefit for all your body system.

To Your good health!

Miebakagh57 (Miebakagh Fiberesima) Copyright 2015.

Your Blood Pressure And Your Health

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Your blood pressure has messages for you. At most, three messages affect your overall health in this.

The message may be that your blood pressure is high. 

Your blood pressure can even be low. 

Thirdly, your blood pressure can be normal, which is the idea blood pressure for a healthy life.

Have you ever take the trouble to go and check your blood pressure with a health worker or with your doctor?

I regularly go to check for my blood pressure readings two times in the year.

You should check your blood pressure too.

195 over 100 is a high blood pressure reading.

But what is a high blood pressure?

When your heart beats, it forces blood all over your body. This movement that forces the blood all over the body is a blood pressure.

In scientific, medical and clinical circles, blood pressure is taken in two readings or numbers. The systolic and the diasystolic.

The systolic is the higher reading, while the diasystolic is the lower reading. When a health worker takes the readings, the systolic is always over the diasystolic.

If the upper or systolic reading of your blood pressure is 100 and the lower or diasystolic reading is 80, your blood pressure is 100 over 80 milimeter of mecury.

So, your blood pressure will be expressed as 100/80 mm Hg.

A 190/120 reading is a high blood pressure. 100/75 is normal and safe. 80/65 is low blood pressure and calls for medical attention or medication.

A blood pressure that is low is fatal as a blood pressure that is high.

It has to be raise to a normal and safe level.

Likewise, a blood pressure that is high and extremely high is a sign of ill health.

You should go for regular check up to determine if your blood pressure is low, high or normal.

A good diet along with good medication will make it normal.

Blood Pressure Challenges: Every person has a blood pressure. All adults, youths, kids and babes have a blood pressure. Even an animal has a blood pressure. But we are here concern with human beings.

Cause Of High Blood Pressure: High blood pressure can be caused by many factor.

1.      Food And Nutrition: The food a person eat is a factor in raising the blood pressure above the acceptable normal level.

Too much carbohydrate, too much fat and too much protein will raise the blood pressure to a higher level.

Refined carbohydrate like white sugar is a primary cause. All refined carbohydrates will raise the blood pressure. White flour for making bread, biscuits and cakes are examples. But white flour is available to be mix with brown flour to strength the low gluten content in brown flour.

Whole food carbs like ripe mangoes, red oranges, and red potatoes can likewise raise your blood pressure.

This is because the food has a high Glycemic index (GI).

The rate at which they are oxidized to released energy is high in the blood stream and is very fast. So, these should be eaten sparsely.

In contrast, eating them half in raw state will not raise the blood pressure.

In other words, one should not over cooked potatoes. All refined carbs that are over cooked will raise the blood pressure.

To be on a safer side, check the GI of your favorite fruits and vegetables. You can have a fairly good idea as how to take good care of your blood pressure.

The so called white refined carbohydrates should be used as minimal as possible. These white biscuits, white breads, white rice are still necessary but plenty of fruits, vegetables, nuts had to go with them to make a much healthy meal.

2.      Lack Of Regular Exercise: Exercise will burn fat in the body. Lack of regular exercise means more fats along with certain wastes is being regularly deposited in our body. This will increase a person weight. Thus, the gain in weight will raise the blood pressure.

A short brisk walk round a football field is a good outdoor exercise. Swimming the open water or in a swimming pool if you can swim is a good physical activity that will help reduced your weigh and lower your blood pressure if it is high.

Indoor exercises like the press-ups and down, push and pull, and the jumping jack can be done just for only 10 minutes on certain fix days and those can be fit your health.

Other Ways To Lower Your Blood Pressure

          You should half your intake of red meat, beef and all solid fats as margarine.

·         Eggs are good foods. The solid in eggs is good. Too much will raise the blood pressure. 
Reduced eating of eggs to two, two or three times in the week.

·         Reduced your drinking of alcoholic beverages or have it with lemon slice.

·         Increased your consumption of sardines, mullets and salmons. All fish that has the omega fatty acid -3 and -6 are good. These fatty acids are factors in reducing your blood pressure.

·         You can enjoy lean meat freely like sardines.

·         Vegetable proteins in the form of pulse should be a regular feature in our meals. Fresh corn is a good source. So, is lentils and whole wheat.

·         You can substitute vegetable oil and fats to animal fats and oils.

·         Eat a healthy diet always that is rich in natural minerals, vitamin and photochemical.

For example, here is a recipe for a potato fries that will help reduced your blood pressure.

Ingredients

·         4 fresh medium size mullets.

·         4 fresh sardines.

·         1 medium size fresh potato (sweet, Irish, or any potato of your choice).

·         3 big onions.

·         6 lobes of garlic bulbs.

·         3 piece green chili or green cayenne pepper.

·         ½ teaspoon ginger powder.

·         ¼ teaspoon dry chili powder.

·         ½ cup fresh peanuts.

·         ½ cup breadfruit (Parkinson).

·         ¼ teaspoon salt.

·         Fresh curry leaves.

·         1 semi ripe mango.

·         4 tablespoonful peanut oil.

Instructions:

·         Descale the mullet and sardines (use canned substitute if fresh items is not available).

·         Removed the dirty inside.

·         Wash fish well in clean water.

·         Salt the fish with two pinch of salt.

·         Light stove or cooker and turn to low heat.

·         Put on clean frying pan.

·         Put 3 tablespoonful peanut oil and warm.

·         Put the fishes into the frying pan and fry for 7 minutes. Turn the other side and fry again for 5 minutes. If using canned sardines, put fish in frying pan and warm without oil; and use the sardine oil to cook the other items.

·         While the fish is cooking, wash the potato with sponge. Use knife to scoop and remove any hard surface. Do not peel. The skin of the fresh potato has factors in bringing down your weight and controlling your blood pressure.

·         Slice potato into thin chips

·         Salted this with two pinch of salt.

·         Removed the fish and add 1 table spoon of peanut oil.

·         Peel the onions and garlic and cut into small chunks.

·         Wash the chili and cut into piece.

·         Pour the potato chips into the frying pan. Add three tablespoon peanut or olive oil with same amount of water and cook for three minutes stir all the time.

·         Add the nuts, onions, garlic, chili and curry leaves and cook for 3 minutes.

·         Add 1 table spoonful of peanut or olive oil again.

·         Cut semi ripe mango with skin into small piece and add to the cook stir well for2 minutes.

·         It is done.

·         Put into eating pan with fish.

·         Serves 2 persons.

·         You take it with a cup of black tea plus a cube of sugar and milk for breakfast or lunch.

Health Benefits Of Recipe: The health benefit to get from this recipe are

·         Lower your body weight since your calorie intake is low.

·         Your blood pressure is reduced since your weigh is reduced.

·         Regular taking of such a meal either as a breakfast, or lunch or supper will regulate the blood pressure.

·         Thus, high blood pressure is prevented.

·         The meal is full of natural goodness.

·         It will prevent diabetes mellitus.

·         It will increase and sustain your energy due to the numerous combinations of the various natural synergy items.

Alkaline Foods: food groups, fruits and vegetables, including nuts, herbs and spices that keeps the blood stream alkaline, are called alkaline foods.

·         The list will include all fresh or dried fruits.

·         All green leafy or greens when half cooked in raw state.

·         Spices like green chili, fresh curry, onions, garlic and chive.

·         Peanuts, walnuts, pine nuts and cashew nuts.

·         Tubers like yams, potatoes and cocoyam in their skin.

·         Cereals such as brown rice, bean, pea, bread fruit and lenticels.

Taking some of these food items in a meal will lower your blood pressure.

Food Items

Most of the food we eat are classified into carbohydrates, fats and oils; and proteins.

1. Carbohydrates or carbs for short, when cooked and eaten with their skin like cocoyam, yams and potatoes, gives an alkaline effect in the blood stream. Without their skin, they form a highly  acidic platform that brings in ill health like headache, diabetes mellitus, and thus, unnecessary gain in weight with flabby body tissue that shows prominently well on the waistline, belly and check.

· Yams, potatoes, cocoyam should never be peel. Just discard the outermost brittle layer. The fresh outer skin contained the mineral matters, vitamins, some fats and proteins. Doing away with all these leaves the carb or starch in an unbalanced state that breeds disease and ill health in the human body.

·  Rice is another carb food group that is always eaten in many house hold. Brown or unpolished rice is much better. It improves good health. Partially polished rice retained most of its natural nutrients.

·  Process wheat that has been turn into white flour, pasta, macaroni, spaghetti, noodles, has all its essential nutrients removed, and additives added. Chemical additives and preservatives added. These are in the same class as white bread. Recently, some nutrition expert opinioned that due to the chemical additives in these foods, they dare not eat even a bite of these products! Not even an instant meat roll or hot dog!

·Those who advocates that the skin of any carb, fruits, roots should be discard completely because they are hard or tough has yet to realize the place fiber or bulk plays in human digestion. It help the movement of digested foods in the bowel.

2. Fats help maintain good body heat.

·  Animal fats: Meat or beef is my best animal fat. I enjoy it like any other person.

· Vegetables fats: Peanuts, breadfruit, cashew nuts and pine nuts, beans, particularly brown soya bean are good sources. All nuts have fats.

· Oils also provide body heat. Olive and peanut oils are good vegetable oils. So is sun flower oil. Peanuts, bean and rice are good food synergy make ups. Potatoes, bean, fish and eggs are another. Taken with some fresh fruits, it made a balance meal not until herbs like garlic, onions and ginger were add.

3. Proteins: Our bodies are made up of protein so to speak. All bodily cells are protein.

·   Animal protein: All animal protein like lean meat, poultry, milk and egg white is good. An egg gives the most essential protein the body needs. Combine with vegetable protein like soya, or any bean and peanuts, makes a good food synergy. Add your favorite fruits, herbs and greens. Marine foods especially, fish are the only best source of animal protein. Sardines and mullets contain the essential omega fatty acids -3 and -6. So are salmons. These wades off heart related disease and this in turn controls your blood pressure, and keeps your heart in good condition.

·   Birds like poultry and turkey are good sources of protein. These lack the essential fatty acid found in sardines and mullets. But they fat content is solid. Limit it to two times a week in diet.

·  Vegetable proteins. Bean, peanuts, corn, lenticel and bread fruit. Bean, peanut and bread fruit when combine can give you all the protein and essential amino acid your body need for good health. But as we are use to many animal products, adding a glass of milk or fresh fish to the meal is okay.

Fruits: apples, mangoes, guavas, melons and cucumbers should be eaten with their skin. Oranges when peel, the small opening cut out to suck the juicy out, should be chew and swallow. It contains pectin, a sub part of the vitamin C group. While sucking an orange, I have eaten half the white skin as I suck. It made my body resistant to cold and catarrh.

  To your good health!

   Miebakagh57 (Miebakagh Fiberesima) Copy right 2014-2015

Eating Good Food To Live Healthy

I eat to live. I eat good foods to live.

I have never seen a healthy person eat bad food. Exception is those mental ill persons who pick throw away's in waste bins.

Foods are precious items that we take every care to secure them. Think always of the global trend in food security. What I and you eat is what we take into our body, and is what we become. This is a fact. The more we eat, the more we increase in size and weight; and the more we either get older or younger. Persons eating more and still getting thinner are sick in their inside.

I do not mean we are getting old as an old age person. It can imply so.

 Either we get older or stay younger than our looks. This is what I infer. But we become use to inactive like not able to take a short walk,getting older much of the lime. Unable to exert ourselves in stretching or basic physical exercise.

We cannot stretch ourselves out. We looked tired and older than our age, and consider about dietary supplements in the form of capsules to bail us out. Those dietary supplements in the form of vitamin A, B-Complex, BI, B2, B6, B12 and folates are not much beneficial than those natural occurring vitamin in fruits and vegetables, and in fats and proteins in most food items like eggs, fish, meat and milk.

That will make the issue more deep for a doctor or health professional to handle.

I have see a person aged by eating more food than is good for him/her in the first place. This over-eating cause diseases.

It cause your body temperature to rise. Your feel feverish thinking you have a fever, when in the first place, you purposefully over eat.

Walking becomes like pursuing the heart. So, it is good that you eat enough for your enjoyment.

Food Security And Feeding The Future

Many thousand years ago, history record that in ancient civilizations of Ancient Egypt and China, there were instances of government storing up foods for the unforeseen future.

This is an evidence of food security on a national or local level. In times of adverse conditions, the stored foods in the granaries were later released for the citizens on some small sum of money as seen in Egypt.

The Bible records this in the book of Genesis chapter 41 :35-36.

Notwithstanding this, in favorable conditions of plenty, some house hold and persons has not adequate “access to the physical and economic access to sufficient, safe and nutritious food to meet their dietary needs and food preference for an active and healthy life” according to the Food and Agricultural Organization of the United Nations.

In the plenty condition, sufficient food is available, but very few it seems have access to it due to low income for instance; or not enough was harvest for distribution.

Those who have access to the foods are not utilizing it to fulfill their dietary needs like the bare minimum of making half of the chop plate fruits and vegetables or the five servings of fruits and vegetables a day along with the normal meal.

Now, they is this newly formulate policy of taking 7-13 cups of fruits and vegetables each day besides ones diet. All these are serious issues to face in food and nutrition of each individual as it affect the health of a person. And in spite of the plenty harvest of sufficient foods, 842 million persons were reported to suffer from chronic hunger in the years 2011-2013 alone.

Yes, every person has the right to a good food. This is not something reserved for a very few in a million. How can this be over come? How will every person sees to the fact that in the present state of plenty being available, safe and nutritional foods is assured?

 Much depends on the individual preference for preparing a rich nutritious diet at home. If the preference is always for convenience foods or take-away, they is no doubt the health of such a person is compromise to diseases.

There are some food outlets where one can get a well nutritious prepared meal as in a home. Thus, the quality and quantity of such a meal can receive the pass mark. Increased investment in the agriculture industry is likely to feed the future if all things are equal. But why invested more in agriculture in the midst of the plenty were all are not getting enough?

The picture is that the raw food produced is not going to the various house-holds in the first place. They were directed to food processing industries. Here the raw foods turn into conveniences canned breakfast, lunch or supper. During the preparation process, lost of natural nutrients were replaced by chemical additives and preservatives. One can hardly blame those industries which were primary supported even by government agencies.

Convenient foods are not bad in themselves. I do at times hurray up to work with a buttered white bread, when I do not have the time to bake a brown bread. But I supplement this with enough nuts, fruit, vegetables(pear) because the white is low in nutrition.

Servings of foodstuff:

There is no agreed standard of serving foods like fruits. But we can learn a lesson or two from the rule of the thumb as for how fruits are to be served. Five servings of a fruit per day is a rule of authority. We can use this rule to make five servings of vegetables, nuts and carbohydrates.

 Mixed foods

 when foods of each class is mixed from more than one source, the health derived is much beneficial than when a single item of the food is eaten alone. For example, much can be gained from eating peanuts, bean and lentils and sweet corn. Each of the food has a carb, fats, protein and mineral salts and vitamins that supplement one another. Add protein and servings of fruits to this and you have a good and well balance meal.

From this, we get maximum health benefits from eating a very good diet.

Having a good food like this is not even enough. Foods should be chew thoroughly before being swallowed.

This action made the food to undergo a much easier breakdown for the stomach to churn the masticated foods in the belly. This process will make it much easier for glucose to be released from carbohydrates and complex sugars for example.

Actions such as this also break down fats, oils and proteins into smaller units, including dietary fibers. Mineral matters and vitamins are readily absorbed in the intestine. All these by products are assimilated by cells in our body.

 Eating habit

Eating three times a day plus two snakes is good eating habit. Provide five to eight small chops were all that is eaten in the day.

Three big meals morning, noon or afternoon and evening is bad. Break down your meals into smaller pieces.

Take your meal in small proportion. This is a health guide.

 In the morning, breakfast should not be skipped. When I was in the University, one of my teachers said to me and my mates on authority that a cup of warm tea, two slice of buttered bread, an egg, an orange or banana is much better than to start the day on an empty stomach, except one is fasting for a purpose.

A good breakfast is a good thing to start the day off on a bright note. A snack of fruit should follow before lunch when you are spent. In other words, energy that you use up is to be replaced. This ensures that our body and health is at an optimum level.

Water should form part of a good meal. Water is need to dissolve the food and to absorb the nutrients like minerals and vitamins.

Take a glass of dilute water in the morning. Squeeze a lime or lemon fruit into the water. It will cleansed and rejuvenated the body. It will help develop your immune system.

The human body consisted of 60% water. We need to sip some water during eating and not much. An alternate to this is to drink teas or juicy at meal time. Drinking of much water at meal time is to be discouraged in most cases except one is trying to lose weigh.

This means the more water you drink during meal time, the less food you will eat. This also means, you should began to loss weight. They is no need to drink a glass or two of water during meal as said.

A sip here and there will really help matters. It ensures the churned food is not over diluted and that no improper absorption takes place.

Another minus sign in drinking too much water is to call the kidney into an over working condition. The kidneys control and help remove excess water in the body. By drinking too much water, it means that the working capacity of the kidney is being strained.

 To your good health!

 Miebakagh57 (Miebakagh Fiberesima)

 Copyright 2014-2018.

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Good Food For The Body

Introduction 

Some food stuffs: plantain, rice, palm oil, peanut oil, yam and a carton of spaghetti 

There is nothing much better than a person to eat some good food. When I say good food, I mean natural food items in their natural form and unprocessed state. Convenience foods packed in readily forms like spaghetti and oats thought good, need to be supplement with adequate natural ingredients to compensate for the loss of vitamins, minerals and fibers during the milling processing. 

Processed foods has much of their vitamin A, B-Complex, B1, B2, B6, B12 and folate removed. 

Vitamin C, D, K and E are also removed and chemical forms of the same vitamin added.

Good eating is fueling the body with good natural and wholesome foods; and with all these vitamins including plant photochemical as we can note later.

The body use fuel or energy from the foods we eat to carry out some of its internal activities, as well as physical actions like walking, breathing and sleeping.

An activity like talking, singing, running and swimming required some energy.

To drive a car for over five kilo meters, you need to expend some energy too. A noted African,Ghanaian scientist has said “good food is the greatest single factor in securing good health.”

I subscribe to this opinion. Refine foods need to be supplement with plenty of fruits and vegetables. The refined foods are usually lacking in organic nutrients. This is where they become a problem in the body.

Fruits and vegetables has many and varied vitamin, minerals and fibers that help to release the energy in processed refined foods. For example, an oat meal should go with at least seven assort fruits 

including a vegetable green such as pea. The many foods we eat come from various food groups. 

These were scientifically classified.

Food Groups

A closer observation shows different animals, birds, insects, reptile feeds on different foods. You cannot find an animal or a bird feed on one specific food or a grain. The food items they eat varied significantly. Even as human beings, we eat assort types of foods. In this regard, our scientists classified foods into two main groups.

 1. According to chemical composition; and, 2. According to special functions in the internal metabolism.

Chemical classification of foods

Scientists divide the foodstuffs we eat into six groups. Carbohydrates or carbs for short. These are starch and sugar products. They are usually formed by green plants.

 Examples are: Brown rice, whole wheat flour, potatoes with their skins and similar root vegetables like yams and cocoyams. Stems like sugar cane and beet root.

Carbs are again sub-group into starches, sugars and celluloses.

The carbs are further divide into simple and complex starches, sugars and celluloses.

Carbohydrates, specifically glucose or simple sugars when eaten will release the energy in the foodstuff quickly into the body cells. The body needs glucose or sugar. It is one of the simple sugars that we use every day. All internal cells, systems, and organs in the body need sugar to do their work well. Your brain needs sugar. Your muscles need sugar as primary fuel before anything else. Sugar is readily oxidized to release the much need energy.

Starch has to be break down into simple sugar like glucose. Excess is stored as glycogen, in the muscles and tissues. This is where I and you gain extra weight quickly.

 Here we need to be cautious that eating much sugar has its down side. It can cause teeth decay.

Ordinary household sugars (white sugar) you put in your tea or custard has no food value. It is just a sweeter. Use it sparsely. Or substitute it brown sugar which has much nutritional ingredient like vitamins and mineral salts. All the vitamin A, B, C, and mineral matter in the sugar cane has been removed during the milling and refine process to make white sugar.

Carbs are very important foods for our body. Some are good and some bad. I have mentioned at least six foods that are good carbohydrates above. Any carb that is unprocessed like brown flour for making brown bread is a good carbohydrate.

The bad ones are in the form of convenience food products like white sugar, white rice, white breads and biscuits made with white flours. It is these white products that has its much health beneficial matters removed.

View and download a large listings of many carbohydrate foods here with this link http://iuhealth.org/images/ril-doc/carbohydrate Counting Food LIST.pdf.

Or copy and paste the link into your internet browser.

Other sources of carbs

Fruits: apples, mangoes, pineapples, tomatoes and peach. Boys berry, raspberry, oranges, limes and lemons. Any fresh fruit is a source of carb, sugar or starch

With the exception of limes and lemons, these are sources of complex sugars. After being properly digested, they changed to simple sugars.

Nuts: almonds, walnuts, tiger and grass nuts, and peanuts are complex carbohydrates.

Legumes: all types of beans especially green bean and soya bean. These are another source of complex carbohydrate.

Spices: especially green pepper, red pepper, garlic, ginger and onions. Sage and celery.

All these are natural sources of starch and sugars.

Seeds: melon, jack fruit, sunflower and 

When eaten in their natural states, they seem to be filling; and at the same time make us not to over eat. This is because of their fiber content.

A 1g of carb. will provide you with 3.6 calories. As fruits now are being measured in cups rather than grams, one cup of a fruit is the same as the size of one big banana fruit. Hence, one cup of any fruit is equal to one gram.

Fats and oils

Fats and oils have a special role to play in good eating. These are like the grease a machine used for lubricating parts of the component. But they provide more energy than carbs. A 1g fat will give out twice the energy value of a 1g of a carb diet. In other words, you get at most 7.2 calories from a gram of fat.

Fats come from meat, beef, egg yolk, all nuts, butter and margarine.

Palm oil and peanut oils are fats but are liquids at room temperature and pressure; whereas, egg yolk and margarine are solids at the same temperature and pressure.

Specifically, fats and oils are derived from two sources:

1. Animal fats: pork meat, beef, red meat and turkey. Cod liver oil and shark liver oil are good fish oils. Mullets, sandiness and salmon fish oils contain essential omega fatty acids -3 and -6 that sustain the health of the heart.

2. Plant source or vegetable fats: all nuts for example, walnuts and peanuts. Palm oil, pears and beans. Others are olive oil and coconut oil. Seeds too have oils. Sunflower oil is got from its seeds.

In colder regions, oils can be solids. Fats and oils are reserve foods stored in the body that are readily available when the body needs extra energy.

Eating fats and oils is very important for good health, fueling the body for heat, work and protecting the internal organs of the body.

Again, we need extra fats when the weather is very cold to maintain our body temperature at the optimum level.

Protein

A protein will give the same energy output as in a gram of a carb. Proteins build the body. Our body is at least 16% protein. Like fats, they come from both animal and plant source.

1. Animal protein: fish and poultry. Egg white, milk, chicken and turkey.

A protein like an egg is very much useful in a meal. So is a fish. These are builds the body. They provide all the nutrients the body need to grow, develop and replaced dead cells.

2. Vegetable protein: from seeds, nuts, roots, stem and leaves of plants.

Seeds: sunflower, black berry, tomatoes, guavas and cucumbers.

Nuts:  Peanuts, walnuts and cashews. Tiger nuts and grass nuts. Pine nut is a good nut.

Legume: green beans, soya bean, black eye bean, lima bean and all beans. Green pea is a delight.

Root crops or tubers: fresh potatoes, cocoyams and yams in their skins. Green vegetable yam that grows on flowering stalk is another. 

Green leafy (foliage): all green leafy vegetables or greens: pumpkin leaves, sage, brussel sprout, broccoli and basil or scented leaves.

Water is another but vital source of food. It is need for dissolving food that is properly chewed for absorption into the body cells. Water is to be sip sparely during meal time. Food should be eaten regularly and at regular times.

Do not skip your breakfast except that you are fasting.

Always start the day with a good breakfast of fresh leafy greens, vegetables, fruits, seeds and nuts including fats and proteins.

To your good health!

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