FOODsayers’ Post

"Enjoy healthy and delicious meals with Harran Natural - a perfect blend of taste and nutrition! Our meals are quick and easy to prepare, and always fresh. #HealthyEating #Nutrition #Freshness #HarranNatural The Harran Natural Bulgur Pilaf 🍛 is a vegan 🌱 and vegetarian 🥦 wheat pilaf that you can prepare quickly. It only takes 60 seconds ⏰ to prepare in the microwave 🍚 or in a saucepan 🍲. You can enjoy it as a side dish, main dish, or even as a snack 🍴. This delectable bulgur pilaf comes in different flavors, such as eggplant thyme with blackcurrant 🍆🌿🍇 and pea mint with garlic 🌱🌿🧄. A delicious # plant-based meal called Eggplant Thyme with Blackcurrant Whole Bulgur Pilaf is quick and easy to prepare. It's #GMO-free and contains sustainably sourced, non-GMO plant proteins. #healthyfood #vegan #meatlessmonday

Are You Missing Out on Essential Fiber? Dietary fiber is essential for maintaining good health, yet many people do not consume enough. Recommended Fiber Intake in India: -> Men: 30-38 grams per day -> Women: 21-25 grams per day Studies indicate that approximately 70-80% of people in India do not consume adequate dietary fiber. Fiber-Rich Foods: 🍛 Legumes: - Lentils (1 cup cooked): 15.6 grams - Chickpeas (1 cup cooked): 12.5 grams 🍊 Fruits: - Apples (1 medium with skin): 4.4 grams - Bananas (1 medium): 3.1 grams - Oranges (1 medium): 3.1 grams 🥕 Vegetables: - Carrots (1 cup raw): 3.6 grams - Broccoli (1 cup cooked): 5.1 grams - Spinach (1 cup cooked): 4.3 grams 🍚 Whole Grains: - Oats (1 cup cooked): 4 grams - Brown Rice (1 cup cooked): 3.5 grams - Quinoa (1 cup cooked): 5.2 grams 🥜 Nuts and Seeds: - Almonds (1 ounce): 3.5 grams - Chia Seeds (1 ounce): 10.6 grams - Flaxseeds (1 tablespoon): 2.8 grams 🍿 Other Fiber-Rich Foods: - Sweet Potatoes (1 medium): 3.8 grams - Popcorn (3 cups air-popped): 3.6 grams How to Increase Fiber Intake: 💠 Incorporate a variety of these fiber-rich foods into your daily diet. 💠Aim for whole fruits and vegetables rather than juices. 💠Choose whole grains over refined grains. 💠Add legumes and beans to soups, salads, and main dishes. 💠Snack on nuts and seeds. Meeting the recommended fiber intake can improve digestion, reduce the risk of chronic diseases, and contribute to overall well-being. What are your favorite fiber-rich foods? Share your tips and recipes below! #nutrition #fiberintake #healthyeating #foodtechnology #wellness #dietaryguidelines #foodawareness #healthyliving #balancednutrition #fiberfoods #dietitian #nutritionist #foodscience #wellbeing #healthtips #eatwell #indianfood #wholegrains #plantbased #foodquality

Besides their delicious flavor, here are a few reasons why it’s good to incorporate fermented foods in our diets: ⭐Fermentation can make food easier to digest ⭐Fermented foods can add fiber to meals, as well as enzymes, Vitamin B and omega-3 fatty acids ⭐Some fermented foods can provide living cultures of microbes ⭐Consumption of certain fermented foods has shown to increase microbiome diversity and decrease markers of inflammation ⭐Fermented dairy has been linked with heart and bone health as well as weight management. Great choices are: yoghurt, kefir, sauerkraut, kimchi, tempeh and natto, miso, brined pickled cucumbers, kombucha, green and black olives and some cheeses. #fermented #fermentedfoods #microbiome #guthealth #health #plants #loveplants #yoghurt #kefir #guthealthforlife #guthealthmatters #plantdiversity #microbes #food #kimchi #olives #dairy #fermentation #deliciousfood #healthbenefits #healyourgut #diet #nutrition #eatwelllivewell #healthylifestyle

Looking to gain weight in a healthy way? Check out these nutrient-dense, high-calorie foods: 1- Nuts and Nut Butters: Packed with healthy fats and protein. Almonds, walnuts, and peanut butter are great options. 2- Avocado: Loaded with healthy fats and fiber, perfect for adding to meals or snacks. 3- Whole Grains: Quinoa, brown rice, and whole grain bread provide complex carbs and essential nutrients. 4- Healthy Oils: Olive oil, coconut oil, and avocado oil add calories and healthy fats to your diet. 5- Lean Proteins: Chicken, turkey, beef, and fatty fish like salmon help build muscle. 6- Dried Fruits: Dates, raisins, and apricots are calorie-dense and easy to snack on. 7- Full-Fat Dairy: Whole milk, yogurt, cheese, and cottage cheese are rich in calories and protein. 8- Legumes: Lentils, chickpeas, and beans are high in protein, fiber, and healthy carbs. 9- Smoothies: Blend fruits, veggies, protein powder, and healthy fats for a calorie-packed meal. Incorporate these foods into your diet to gain weight healthily and build muscle! #HealthyEating #WeightGain #HighCalorie #Nutrition #FitnessGoals

Lamb seekh Boti (Meat) is a popular dish in South Asian cuisine, consisting of skewered and grilled pieces of lamb marinated in a variety of spices and herbs. Here's a breakdown of its calories and benefits: 𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀: The caloric content of lamb seekh boti can vary depending on the specific recipe and portion size. On average, a typical serving (100 grams) of lamb seekh boti contains approximately 200-250 calories. This includes calories from the lamb itself and the marinade, which often contains oil and yogurt. 𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀: 𝟭. 𝗥𝗶𝗰𝗵 𝗶𝗻 𝗣𝗿𝗼𝘁𝗲𝗶𝗻: Lamb is a great source of high-quality protein, essential for muscle repair and growth. 𝟮. 𝗡𝘂𝘁𝗿𝗶𝗲𝗻𝘁-𝗗𝗲𝗻𝘀𝗲: Lamb contains essential vitamins and minerals, including iron, zinc, vitamin B12, and selenium, which support various bodily functions. 𝟯. 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗙𝗮𝘁𝘀: Lamb contains both saturated and unsaturated fats. While moderation is key, the fat in lamb can help in maintaining energy levels. 𝟰. 𝗜𝗿𝗼𝗻-𝗥𝗶𝗰𝗵: The heme iron in lamb is more readily absorbed by the body compared to non-heme iron from plant sources, helping to prevent anemia. 𝟱. 𝗜𝗺𝗺𝘂𝗻𝗲 𝗦𝘂𝗽𝗽𝗼𝗿𝘁: Zinc and selenium in lamb contribute to a healthy immune system. 𝗖𝗼𝗻𝘀𝗶𝗱𝗲𝗿𝗮𝘁𝗶𝗼𝗻𝘀 While lamb seekh boti has nutritional benefits, it's important to consume it in moderation due to the presence of saturated fats and cholesterol. Opting for lean cuts of lamb and using healthier cooking methods (like grilling) can enhance its health benefits. . . . #qualityassurance #foodblogger #meat #foodindustry #foodsafety #qualityanalyst #qualitycontrol #haccp #iso9001 #iso22000 #qms #fssc22000 #seasoning #quality #health #nutrition #nutrionist #riskassessment #diet #calories #food #hygiene #compliancemanagement

Have you heard of Mellorine? It's a delightful frozen dessert made by blending milk-derived nonfat solids, animal or vegetable fats, and nutritive carbohydrate sweeteners, enhanced with delicious flavorings. Mellorine contains at least 6% fat and a minimum of 2.7% protein, assuring a Protein Efficiency Ratio (PER) similar to whole milk protein. To keep it nutritionally balanced, ingredients like chocolate, cocoa, fruits, and nuts are carefully measured. Enriched with Vitamin A, Mellorine provides 40 IU per gram of fat, with all ingredients clearly labeled in accordance with regulatory standards. Unlike traditional ice cream, which is made primarily from milk fat, Mellorine uses vegetable or animal fats as substitutes. This switch in fat sources allows for a unique consistency and taste while still maintaining a high nutritional profile. #Mellorine #FrozenDesserts #SweetTreats #FoodScience #Nutrition #InnovativeDesserts #FrozenDelights #FDA #FSVP #Food #Foodsafety

Happy weekend! One of my favorites- quick and easy, nutritious, with a side of black beans! Enjoy! 🙌🏼🥑 To make avocado toast a healthy meal, focus on balancing its nutrients by adding fiber, protein, and healthy fats. Here’s how you can enhance its nutritional value: 1. Whole Grain Bread: Use whole grain or sprouted bread instead of white bread for more fiber and nutrients. 2. Healthy Fat from Avocado: Mash a ripe avocado and spread it on the toast. Avocado provides heart-healthy monounsaturated fats, fiber, and vitamins. 3. Add Protein: Boost the protein content by adding toppings such as: • A poached or scrambled egg • Cottage cheese or ricotta • Smoked salmon or turkey slices • Tofu or tempeh slices 4. Add Veggies: Top with nutrient-rich vegetables for added vitamins, fiber, and antioxidants. Options include: • Sliced tomatoes or cherry tomatoes • Cucumber or radish slices • Spinach or arugula 5. Seasonings for Flavor: Season with spices like black pepper, red pepper flakes, or everything bagel seasoning. Add a squeeze of lemon juice for extra flavor without extra calories. 6. Healthy Sides: Pair your avocado toast with fresh fruit, a green salad, or a smoothie for a more balanced meal. This combination provides a good balance of healthy fats, protein, fiber, and essential nutrients. . #avacadotoast #easyrecipes #nutrition #muscle #resistancetraining #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #starttoday #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)

🌟 The Rising Concern of Ultra-Processed Foods: What You Need to Know 🌟 Ultra-processed foods (UPFs) are raising alarms due to their negative impact on health. Studies reveal a troubling connection between UPFs and the surge in type 2 diabetes cases. 🥺 What are UPFs? They are often loaded with sugar, unhealthy fats, and artificial additives, lacking essential nutrients. Common examples include sugary drinks, packaged snacks, and ready-to-eat meals. While convenient, their long-term consumption can jeopardize our health. But fret not! Making small dietary changes can yield significant benefits! Consider these swaps: - Oatmeal instead of sugary cereal - Greek yogurt over regular yogurt - Whole grain bread in lieu of white bread - Air-popped popcorn instead of chips - Avocado as a substitute for mayonnaise And for a delicious and nutritious breakfast alternative, try our Cottage Cheese Pancakes! Packed with protein and flavor. 🥞✨ 👉 For additional insights and suggestions, visit our blog: myexperiences.co.uk/blog Let's prioritize our well-being together! 💪💚 #HealthTips #Nutrition #FoodSwaps #UltraProcessedFoods

How to build a balanced meal: Step 1: Fill half your plate with vegetables The vegetables you choose must be non-starchy (all veg except for potatoes, sweet potatoes, peas and corn) and they can be fresh, in the form of a salad, roasted or steamed, as long as they take up the greatest portion on your plate. Step 2: Fill a quarter of your plate with carbohydrates Your choice of carbohydrate must be wholegrain and could be in the form of products such as, bread, rice, pasta or even the starchy vegetables mentioned above. Step 3: Fill a quarter of your plate with protein It is important to choose lean cuts of protein, such as chicken, fish, lean beef mince or eggs, to avoid consuming excess salt and fat. Step 4: Add a small portion of healthy fats Aim for around a thumb sized portion of healthy fats per meal. These healthy fats are those that are classified as unsaturated and could include extra virgin olive oil, avocado, nuts or seeds. Step 5: Choose an appropriate beverage Water is the preferred beverage source. Having at least one glass of water at every meal will help you reach your daily goal of 2L of water per day. Don't forget about fruits and dairy! You can add these into any meal or snack to meet your recommended daily intake of each. Have fun creating your meals! For more information check out the blog by clicking the link in the comments! #sportsfit #sportsfitphysioandhealth #nutrition #dietitian #healthylifestyle

If you want to lose weight, it's in the food you eat. 90% of your results come from NUTRITION. Most of your struggle with that "hunger" feeling, or get a strong craving throughout the week which is why you fail. The secret is simple.. stop restricing yourself and start eating satieting foods. Below I'm going to make a list for you 👇 Protein-Rich Foods: - Chicken Breast - Turkey - Eggs - Greek Yoghurt - Cottage Cheese - Tofu - Lentils Healthy Fats: -Avocado - Nuts (e.g. almonds, walnuts) - Chia Seeds - Olives - Fatty Fish (e.g. salmon, mackerel) Fiber-Rich Foods: - Oats - Quinoa - Brown Rice - Barley - Broccoli - Brussels Sprouts - Sweet Potatos Fruits and Vegetables: - Berries (e.g. blueberries, rasperries) - Apples - Oranges - Leafy Greens - Carrots - Cucumbers - Bell Peppers Legumes and Pulses: - Black Beans - Kidney Beans - Split Peas Whole Grains: - Whole Wheat Bread - Brown Rice - Farro - Millet There really is no excuse.. Start filling yourself up with the right food, and with healthy ingredients. I can easily eat 2 meals a day and not be hungry what so ever. All because I eat larger portions, and extremely satieting foods. (Meat, eggs, fruit) ------ ♻️ Share this and follow if you found it helpful. — Coen Fryer P.S. Enjoyed this post? Subscribe to my newsletter for weekly tips on strategies and techniques to achieving peak performance just like this one! Join other high-achievers here: https://lnkd.in/efWqj5et #healthyeating #eating #nutrition