4 Basic Food Groups for Kids

calorie calculationGrowing kids require a balanced diet to guarantee healthy development.

Eating the perfect quantity from every food gathering can enable your kid to get the vitamins, nutrients and minerals she requires.

Despite the fact that kids might need to eat only cookies and treat throughout the day, inspiring them to realize the significance of a nutritious diet at a youthful age can set the phase for a lifetime of healthy preferences.

Fruits and Vegetables

A healthy dip may make vegetables more tasteful for kids.

Ideally, fruits and vegetables should make up the foundation of each meal, occupying one-portion of your tyke’s plate. Fruits and vegetables are stacked with vitamins and nutrients, and naturally low in fat and calories.

Be that as it may, they might be somewhat of a hard offer for kids. To make vegetables all the more appealing, serve them in various different ways, with sauces or cheese that may make them more delicious.

Keep bowls of fresh fruit and vegetables close by and effortlessly available for brisk snacks for the duration of the day.


Attempt to make at any rate half of your grains whole.

This food amass consists of anything made of grains, for example, wheat, rice, oats or cornmeal. Bread, pasta and grain are a few illustrations.

This gathering gives numerous vitamins and minerals notwithstanding dietary fiber, and should make up just marginally more than one-fourth of the ideal plate at meal times.

Grains are isolated into whole grains and refined grains, which are those that have been handled and have less fiber. Endeavor to make at any rate half of the grains your kid eats every day whole grains. Check the food mark and ensure a whole grain is recorded as the principal ingredient.

Protein Foods

To keep fat and cholesterol low, pick lean cuts of meat and healthy cooking practices.

Meat, poultry, eggs, beans, seeds and nuts are a few foods that make up the protein gathering. Only somewhat less than one-fourth of your kid’s plate ought to be loaded with protein foods. These foods give protein, as well as B vitamins, zinc and iron.

Be that as it may, numerous protein foods can likewise be high in saturated fat, so when choosing meat, make sure to pick a less fatty cut and cook it by broiling or baking as opposed to frying.

To make certain your kids consume helpful omega-3 unsaturated fats, incorporate no less than two servings of seafood per week.


The calcium in dairy products is basic for solid bone development.

Dairy products, for example, milk, cheese and yogurt give calcium, which is basic for kids’ growing bones and teeth. Similarly as with protein foods, choosing dairy options that are low in fat is ideal.

Pick skim milk and reduced fat cheese to confine consumption of saturated fat and cholesterol. The individuals who are lactose narrow minded or pick not to eat dairy products can get comparable advantages through different sources, for example, calcium-fortified orange juice or soy products.

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5 Main Food Groups Recommended By US Dept. Of Agriculture

protein foodThe five main food groups are a vital component of the dietary recommendations set forth by the U.S. Department of Agriculture.

Food group recommendations were introduced in 1916, more than a decade before the establishment of recommended dietary allowances, or RDA, for the daily intake of calories and essential nutrients.

While the food groups have grown as knowledge in the nutrition field has increased, their purpose remains the same — to help Americans make healthy food choices.


The fruit food group encompasses a wide range of fresh fruits and fruit products, including dried, frozen and canned fruit, and 100 percent fruit juice. Berries and melons, which tend to be particularly nutrient-dense, are highlighted as important subgroups of the fruit group.

While the USDA generally recommends filling half of each mealtime plate with fruits and vegetables, the amount of fruit you should consume each day depends on your age, gender and activity level.

Moderately-active men of any age and moderately-active women through the age of 30 should get 2 cups of fruit per day, while moderately-active women past the age of 30 require 1/2 cup less.


The vegetable food group includes an array of fresh vegetables and vegetable products, including frozen, canned and dried vegetables, as well as 100 percent vegetable juice.

The main group is divided into subgroups comprised of nutritionally similar foods, including dark green vegetables, red and orange vegetables, starchy vegetables, other vegetables and beans and peas.

The purpose of these subgroups is to promote eating a wide variety of vegetables.

According to USDA guidelines, moderately-active women and men between the ages of 19 and 50 should consume 2 1/2 and 3 cups of vegetables per day, respectively, while adults over 50 should reduce their daily intake by 1/2 cup.


The grain food group is comprised of two subgroups: whole grains and refined grains.

Whole grains and their products, including brown rice, quinoa, oats, muesli and whole-wheat pasta, tend to be significantly higher in fiber and protein than refined grain products, such as crackers, corn flakes, grits and traditional pasta. Most refined grains have been enriched, however, and are high in B vitamins and iron.

The USDA recommends that at least half of the grains you consume should come from whole-grain sources. Women aged 50 or younger should consume 6 ounce equivalents of grains each day, while those over 50 should reduce their daily intake to 5 ounce equivalents.

Similarly, men through the age of 30 need 8 ounce equivalents of grains per day, but men over 30 and under 50 require 7 ounce equivalents, and men over 50 only just 6 ounce equivalents of grains each day.

Protein Foods

Meat, poultry, fish, seafood, eggs, nuts, seeds, soy products and beans and peas make up the protein food group.

Although they’re included in the vegetable group for their fiber content and nutrient profile, beans and peas are also excellent sources of vegetarian protein.

The USDA emphasizes choosing lean poultry and meat and consuming a variety of protein foods to enhance the overall nutritional quality of your diet.

The USDA also recommends that, for non-vegetarians, at least 8 ounces of protein per week should come from seafood.

Through the age of 30, most women need 5 1/2 ounce equivalents of protein per day, while women over 30 should reduce their daily intake by 1/2 ounce.

Men aged 19 to 30 need 6 1/2 ounce equivalents of protein each day. Through the age of 50, men require 6 ounce equivalents, while men over 50 should reduce daily intake by another 1/2 ounce.


The dairy food group is mostly comprised of dairy products that are high in calcium. All types of yogurt, most cheeses and all liquid milk products are part of the dairy group, as are calcium-rich milk-based desserts such as ice cream and pudding.

Although the USDA counts calcium-fortified soymilk as part of the dairy group, it does not include cream cheese, cream and butter, because they’re not significant sources of calcium.

The USDA advocates consuming low-fat or fat-free dairy foods to limit your intake of saturated fat. Moderately-active men and women of all ages should consume 3 cups of foods from the dairy group each day.

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America’s Healthiest Fast Food Restaurants

fast food restuarantSo, why will people consider a fast food restaurant healthy?  Notably, it needs to be a fast food or an actual chain, with more than 15 locations and a robust expansion plan. Second, the restaurant needs to be making a concerted and visible effort to serve healthy food, menu-wide. Sure, there can be a few out-of-the-way items for diners who aren’t looking to have a health-conscious meal, but across the board, the menu needs to be geared toward health-conscious diners.

Chains restaurants were awarded extra points if they make an effort to offer low-calorie items across their entire menu, and if they go out of their way to responsibly source their ingredients.

More on Healthy Chain Restaurants

Thankfully, in recent years, a whole slew of health-focused “fast-casual” chains have emerged, and the old guard has found themselves having to play catch-up.

And we’re not just talking about Panera Bread, either chains that can still qualify as startups, some with only around a dozen or so locations, are coming onto the scene to offer a fast food or fast-casual experience to health-conscious diners who are looking for a quick lunch made with responsibly-sourced ingredients. We made sure to include plenty of those types of chains in our ranking.

So read on for a pointer not only of chains that are really working to make a difference, but for a look into the future of fast food. As more and more people realize that wholesome foods with high-quality ingredients are far more conducive to a healthy lifestyle than a fried chicken sandwich and fries, expect to see some of the smaller chains on our list become as commonplace as the big guys. Read on to learn which chain restaurants are America’s healthiest.

Healthy Chains: The Freshest Fast-Food Spots

Eating on the go used to mean settling for a guilt-inducing burger and a mess of greasy fries. But now, savvy entrepreneurs are zeroing in on consumers’ desire to eat healthy, affordable food on the run.

 3 Great Healthy Fast-Food Chains

No, nothing beats a nourishing, homemade meal, but sometimes jam-packed schedules just don’t allow for quality time with the cutting board and stove. This could mean settling for a guilt-inducing burger and mess of greasy fries, savvy entrepreneurs are focusing in on consumers’ desire to eat healthy, affordable food on the run.

Just like Chipotle Mexican Grill made burritos stuffed with cilantro-lime rice and naturally raised chicken a lunchtime ritual, there are now a slew of other like-minded chains churning out fresh, tasty grub. With their upbeat, modern interiors and plethora of vegetarian, vegan and gluten-free selections made before diners’ eyes, these 17 burgeoning chains prove that fast and good-for-you foods aren’t mutually exclusive.

1.  Veggie Grill

As its name implies, Veggie Grill’s menu revolves around plant-based foods. Instead of serving meat, the cheerful chain — CEO Greg Dollarhyde is known as the chief energizing officer — puts tempeh, soybean-wheat-pea proteins and supergrains in the spotlight. Amid the vibrant menu of tamari-marinated portobello skewers and Indian-inspired Bombay bowls with kale, cannellini beans, coconut milk, almonds, hemp seeds and cilantro-green curry sauce, splurging at this California, Oregon and Washington chain best comes in the form of crispy, orange-glazed cauliflower florets.

2.  Natural Foods Café

A fast-casual vegan pioneer, Native Foods Café first flung open its doors in Palm Springs in 1994. Now found throughout Southern California, with locations in Colorado, Oregon and Chicago to boot, it’s a mecca for plant-based proteins. After plunking corn tortilla chips into avocado-kale-cashew-cheese dip, move on to the creamy chipotle tempeh tacos or “meaty” Portobello-and-seitan sausage burger slicked with pumpkin-seed pesto.

3.  Protein Bar

Pop into Protein Bar — currently found in Chicago, Washington, D.C., and Colorado — for breakfast and you’ll find options that include chilaquiles bowls with spicy tomatillo-lime dressing, and oatmeal and other grains with peanut butter and acai.

Founded by a former Kraft Foods employee, the growing chain focuses on protein-rich bowls, as well as mineral- and antioxidant-laden Super 6 Salad Mixes (try the Backyard BBQ with braised beef and Greek yogurt ranch dressing) and cleverly named Bar-ritos, which are burritos that shun rice for quinoa, and flour tortillas for low-calorie whole-wheat wraps. Slake your thirst with raw juice concoctions such as the gingery beet-carrot Beetbox.



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Healthy Dinning Out Tips

healthy restuarant foodYou can eat out and eat healthy, as well.

Several eateries offer delicious meals that are low in saturated fat and trans fat. That is good news for your health on the grounds that a diet high in saturated or trans fats raises blood cholesterol.

High blood cholesterol is a noteworthy risk factor for coronary illness, and it’s likewise a risk factor for stroke.

Try not to be modest about making exceptional solicitations.

Most foods on most menus will probably fit into a heart-healthy diet if prepared with lower fat fixings and less salt. Inquire as to whether the kitchen can adjust preparations to address your issues, or call ahead before you pick your eatery. If your food isn’t prepared as you asked for, send it back.

Help control your weight by asking for smaller parts, imparting dishes to a buddy, or putting half of your meal in a to-go box to enjoy some other time.

Baked, au gratin, crispy, escalloped, double sautéed, or stuffed foods are high in fat and calories. Rather, quest for steamed, cooked, baked, grilled, simmered foods. If you don’t know about a specific dish, ask your server how it’s prepared. You can ask for that noticeable fat be trimmed from meat and skin be removed from poultry before cooking.

Request that your meal be prepared with vegetable oil (produced using canola, olive, corn, soy, sunflower or safflower) or delicate margarine rather than butter. Demand delicate margarine for your bread.

High-sodium foods include those that are preserved, in mixed drink sauce, smoked, in soup or in its natural juices or in soy or teriyaki sauce. Ask that your food be prepared without including salt or MSG.

Have sauce, sauces and dressings served as an afterthought, so you can control the sum you eat or skip them totally

Inquire as to whether the eatery has without fat or 1 percent milk rather than whole milk.

Regardless of the possibility that they aren’t on the sweet menu, numerous eateries can offer you fruit or sherbet rather than high-fat cakes and desserts

Numerous markets and claim to fame stores offer prepared dishes to bring home when you’re in a surge; the same tips recorded here for eateries likewise apply to bring home foods.

Healthy Dinner Recipes

Black Bean Croquettes with Fresh Salsa

From: EatingWell Magazine, January/February 2008

food like canned  black beans and frozen corn can be turned into spicey and sizzling croquettes in some few minutes. Served  with warm corn tortillas, coleslaw and lime wedges.

Fixings 4 servings

  • 2 15-ounce jars black beans, washed
  • 1 teaspoon ground cumin
  • 1 container solidified corn portions, defrosted
  • ¼ container in addition to ⅓ glass plain dry breadcrumbs, isolated
  • 2 containers finely chopped tomatoes
  • 2 scallions, cut
  • ¼ glass chopped crisp cilantro
  • 1 teaspoon bean stew powder, hot if desired, isolated
  • ¼ teaspoon salt
  • 1 tablespoon extra-virgin olive oil
  • 1 avocado, diced


Preheat broiler to 425°F. Coat a baking sheet with cooking shower. Crush black beans and cumin with a fork in a large bowl until the point that no whole beans remain. Mix in corn and ¼ container breadcrumbs. Join tomatoes, scallions, cilantro, ½ teaspoon stew powder and salt in a medium bowl. Blend 1 measure of the tomato blend into the black bean blend.

Blend the rest of the ⅓ glass breadcrumbs, oil and the rest of the ½ teaspoon stew powder in a small bowl until the point that the breadcrumbs are covered with oil. Gap the bean blend into 8 sparse ½-container balls. Gently press each bean ball into the breadcrumb blend, swinging to coat.

Place on the prepared baking sheet. Bake the croquettes until heated through and the breadcrumbs are golden brown, around 20 minutes. Blend avocado into the rest of the tomato blend. Serve the salsa with the croquettes.

Simple cleanup: Recipes that require cooking shower can leave a sticky buildup that can be hard to clean. To spare time and keep your baking sheet looking crisp, line it with a layer of foil before you apply the cooking shower.

Peanut Noodles with Shredded Chicken and Vegetables

If you weren’t able to discover a bagged vegetable variety for this simple noodle bowl, pick 12 ounces of cut vegetables from your market’s salad bar and make your own blend.

Fixings 6 servings

  • 1 pound boneless, skinless chicken breasts
  • ½ container smooth natural peanut butter
  • 2 tablespoons reduced-sodium soy sauce
  • 2 teaspoons minced garlic
  • 1½ teaspoons chile-garlic sauce, or to taste (see Ingredient note)
  • 1 teaspoon minced crisp ginger
  • 8 ounces whole-wheat spaghetti
  • 1 12-ounce bag crisp vegetable variety, for example, carrots, broccoli, snow peas

Fixings 6 servings

  • 1 pound boneless, skinless chicken breasts
  • ½ container smooth natural peanut butter
  • 2 tablespoons reduced-sodium soy sauce
  • 2 teaspoons minced garlic
  • 1½ teaspoons chile-garlic sauce, or to taste (see Ingredient note)
  • 1 teaspoon minced crisp ginger
  • 8 ounces whole-wheat spaghetti
  • 1 12-ounce bag crisp vegetable variety, for example, carrots, broccoli, snow peas


Cooking pastas demand you put a large pot of water on to boil. In the mean time, put chicken in a skillet or saucepan and add enough water to cover; heat to the point of boiling. Cover, reduce heat to low and stew gently until cooked, 10 to 12 minutes.

Transfer the chicken to a cutting board. At the point when sufficiently cool to deal with, shred into chomp size strips. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl. Cook pasta in the boiling water until not exactly delicate, around 1 minute not as much as specified in the package headings. Add the vegetables and cook to the point that the pasta and vegetables are only pale, 1 minute more.

Reduce, stashing 1 measure of the cooking liquid. Wash the pasta and vegies with ordinary water. Blend the saved cooking liquid into the peanut sauce; include the pasta, vegetables and chicken; turn well to coat. Serve warm or chilled.

Make Ahead Tip: Cover and refrigerate for up to 2 days. To serve, mix in 2 tablespoons warm water for each part; serve cold or reheat in microwave.

Cheating Note: Chile-garlic sauce (or stew garlic sauce, or glue) is a mix of ground chiles, garlic and vinegar and is generally used to add heat and flavor to Asian soups, sauces and blend fries. It can be found in the Asian area of large general stores and keeps up to 1 year in the icebox.

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10 Tips To Order Healthy at Any Restaurant

eating healthyEating out is one of the great delights of life. Be that as it may, in case you’re watching what you eat, a restaurant visit can once in a while have a craving for sneaking around wholesome land mines. Here are 10 top tips.


Be careful of “crispy “: “Crispy” is generally code for “fried,” and “fried” is code for “dunked in butter and afterward dipped in oil” — not the most beneficial food decision you can make.


Go for grilled, heated, baked, boiled, and cooked: These cooking strategies don’t require really included fat, so the dishes that are readied along these lines might be more advantageous. Saying this doesn’t imply that the culinary experts aren’t likewise going to include rich sauces, however; get some information about arrangement strategies.


Begin off with a soup or plate of mixed greens: If you begin your meal with soup or serving of mixed greens, you have a tendency to eat less amid whatever is left of your meal, as per look into. Vegetable-based soups and plates of mixed greens are a decent approach to get some fiber and different supplements into your meal, which begins to top you off.


In the event that you do get soup, pick one with an unmistakable juices: For the most beneficial begin to your meal, skirt the cream-based choices. It’s typically a sure thing to arrange something like pasta e fagioli (which has chicken juices, beans, veggies and pasta) or minestrone, instead of cream of broccoli.


Request less fatty cuts of meat: T-bone, sirloin, flank steak, strip steak and pot cook are largely lean cuts of hamburger and will have less calories and less immersed fat than a portion of alternate choices on the menu. Poultry is additionally a shrewd approach, as is seafood or tofu (insofar as we’re not discussing southern style tofu or fish sticks and French fries).


Get your work done: If you’re truly watching what you eat, it might be useful to peruse the menu before you get to the restaurant and choose what will arrange. In case you’re eating at a chain restaurant, you can even look into the dietary data early so you can settle on the most beneficial decision.


Evade handled and highly greasy meats: Pork tummy might be truly famous on restaurant menus nowadays, yet it’s basically a truly greasy bit of meat — not healthy. In like manner, bacon, hotdog and short ribs are things to keep away from when you’re attempting to eat invigoratingly. They have an abundant excess immersed fat and (on account of the prepared meats) sodium to truly be beneficial for you.


Skirt the bread: If bread is the most loved piece of eating out, at that point beyond any doubt, go for a cut. Be that as it may, unless the bread is truly great, it’s frequently not justified, despite any potential benefits.


Share dishes: A great deal of restaurants serve an excessive amount of food. And keeping in mind that this may appear like a decent esteem, it’s truly no deal with regards to your wellbeing. Your most solid option is frequently to share a primary dish. At that point you can each begin off with a side plate of mixed greens or soup. You get a lot of food (in a fitting segment estimate), you spare cash and you hold calories and different numbers under control.


Request off the children’s menu: Another approach to now and then get the most segment estimate fitting dish is to arrange off the children’s menu. A valid example: A burger on the children’s menu is typically 3 to 4 ounces (i.e., the right segment measure for a serving of meat), though on the normal menu it’s regularly 8 ounces (a half pounder). In like manner, kids’- measure fries or frozen yogurt are not a colossal calorie spend too much, but rather you’ll get a portion of the liberality you desire.


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Calorie Labeling on Restaurant Menus and Vending Machines

calorie calculation


Calorie labeling on restaurant menus and vending machines can help you settle on educated and healthful choices about meals and snacks.

In today’s bustling world, Americans are eating and drinking around 33% of their calories far from home. In spite of the fact that consumers can discover calories and other nutrition information on the Nutrition Facts label on bundled foods and beverages they purchase in stores, this sort of labeling is for the most part not accessible in restaurants or noticeable on food from vending machines.

That is the reason the U.S. Food and Drug Administration’s (FDA’s) new controls requiring calorie information on restaurant menus and menu sheets and on vending machines will be particularly useful for consumers.

What You’ll See

A few states, territories, and huge restaurant chains were at that point doing their own particular types of menu labeling, yet this information was not reliable over the zones where it was actualized.

Calorie information will now be required on menus and menu sheets in chain restaurants (and different spots offering restaurant-sort food) and on certain vending machines. This new calorie labeling will be steady across the nation and will give straightforward nutrition information in an immediate and open way.

A few foundations are as of now deliberately posting nutrition information, yet restaurants and comparable retail food founders secured by the menu labeling last manage have until May 7, 2018, to consent to the governs necessities. As a rule, you’ll likewise observe calorie labeling for bundled foods sold in vending machines by December 1, 2016. In any case, there are sure food items sold from glass-front vending machines that might not have calorie labeling until July 26, 2018.

Where You’ll Find It

At Restaurants:

Calorie labeling is required for restaurants and comparative retail food foundations that are a piece of a chain of at least 20 areas.

For standard menu things, calories will be recorded unmistakably and noticeably on menus and menu sheets, by the name or cost of the food or refreshment. For self-benefit foods, for example, served from buffets and salad bars, calories will be given on suggestions that are close to the foods. Calories are not required to be recorded for sauces, every day specials, custom requests, or transitory/regular menu things.

On Vending Machines:

Calorie labeling is required for vending machine administrators who claim or work at least 20 vending machines.

Calories will be given on a hint, (for example, on a little notice, sticker, or blurb) or on electronic or advanced shows close to the food thing or determination catch on vending machines and “mass” vending machines (for instance, gumball machines and blended nut machines), unless calories are now obvious on the real food bundles before buy.

Did You Know?

Notwithstanding calorie information, restaurants are likewise required to give composed nutrition information on their menu things, including all out fat, calories from fat, saturated fat, trans fat, cholesterol, sodium, add up to starches, dietary fiber, sugars, and protein. You may see this information on notices, plate liners, signs, counter cards, presents, booklets, PCs, or stands. Thus, when eating out, don’t waver to request nutrition information!

Understanding Multiple Options

For menu things that are offered in various flavors or assortments, (for example, dessert or doughnuts), here’s the means by which calories will be recorded:

  • In the event that there are two decisions accessible (for instance, vanilla and chocolate dessert), both calorie sums will be recorded and isolated by a slice, (for example, 150/300 calories).
  • On the off chance that there are more than two decisions (for instance, vanilla, chocolate, and strawberry frozen yogurt), the distinctive calorie sums will be displayed in a range, (for example, 150-300 calories).

For blend meals, which have more than one food thing, here’s the means by which calories will be recorded:

  • On the off chance that there are two decisions accessible (for instance, a sandwich with chips or a side salad), both calorie sums will be recorded and isolated by a cut, (for example, 350/450 calories).
  • On the off chance that there are at least three decisions (for instance, a sandwich with chips, a side salad, or natural product), the calories will be exhibited in a range, (for example, 450-700 calories).

Placing Calories “In Context”

To help consumers better comprehend the new calorie postings with regards to an aggregate every day diet, FDA is additionally obliging restaurants to incorporate an announcement on menus and menu sheets reminding consumers that “2,000 calories a day is utilized for general nutrition exhortation, yet calorie needs differ.”

For menus and menu sheets focused to youngsters, FDA is additionally allowing the announcement “1,200 to 1,400 calories a day is utilized for general nutrition guidance for kids ages 4 to 8 years and 1,400 to 2,000 calories a day for kids ages 9 to 13 years, however calorie needs fluctuate.”

As you may know, the Nutrition Facts label on bundled foods and beverages utilizes 2,000 calories as a kind of perspective sum for some every day esteems. In any case, not everybody ought to devour 2,000 calories for each day. Truth be told, your calorie needs might be higher or lower and will rely on upon your age, sexual orientation, tallness, weight, and physical action level. To decide your own calorie needs, visit www.choosemyplate.gov.

Why Are Calories Important?

Calories are vital in dealing with your weight. To accomplish or keep up a healthy body weight, adjust the quantity of calories you eat and drink with the quantity of calories you consume amid physical action and through your body’s metabolic procedures. Expending excessively numerous calories can add to an assortment of health issues, for example, cardiovascular malady, sort 2 diabetes, and stoutness.

Take after this basic tip to examine calories when looking at and picking singular menu and vending machine things:

  • 100 calories for each serving is MODERATE
  • 400 calories for each serving is HIGH

Calorie Conscious? Tips For Using the New Information

  • Know your calorie needs. Visit www.choosemyplate.gov to decide your own every day calorie constrain.
  • Look at foods. Check posted calorie numbers or check calorie tallies online before you eat at a restaurant and pick bring down calorie choices.
  • Pick littler segments. Whenever possible, pick a littler part size, for example, a little French fries rather than an extensive, or a starter rather than a full-sized entrée.
  • Oversee bigger bits. Split an entrée with a companion or bring home some portion of your meal.
  • Constrain additional items. Request syrups, dressings, and sauces to be served “as an afterthought,” then utilize less.
  • Pick healthy choices. Pick dishes that incorporate more natural products, vegetables, and entire grains and point of confinement foods depicted with words like rich, singed, breaded, battered, or buttered (these are normally higher in calories).
  • Watch beverages.Whenever conceivable, pick water, without fat (skim) or low-fat (1%) drain, 100% natural product or vegetable juice, or unsweetened tea or espresso rather than sugar-sweetened beverages, for example, caffeinated drinks, enhanced waters, organic product drinks, sodas, and games drinks.
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Importance of Healthy Foods Restaurant

healthy restuarant food

Importance of Healthy Foods Restaurant

When you hear fast food names like Ronald McDonald, Wendy, The King, and some other prominent fast food joints, what comes to your mind is a picture of a place where junk food are dished out to customers. But that is not the whole truth.

The truth is, (except if you are not watchful of their menu) they actually do have foods that can help you achieve your fitness goals. If you want to aid your weight loss and still keep your lean look you work hard for just order for a fast food dish that is very low in calorie and pack with protein.

But how do you know the kind of food to order that fits your bill? In this article, I will be sharing some information on the best food to order the next time you are on the go and wouldn’t make nonsense of your weight loss plan or your lean muscle mass.

All of the meals I will be sharing will contain a reasonable amount of fat, calories and sodium with no less than 30 grams of protein (this is more than the proteins in protein shakes) So if you are always on the run, here is a list of some body-building meals you can add to your menu.

Top 7 Healthy Foods To Order In Fast Serving Restuarants

Fast Serving Restuarant: CHICK-FIL-A

Grilled Chicken Cool Wrap

Protein: 36 g

Nutrition: 13 g fat, 4.5 g saturated fat, 30 g carbs, 900 mg sodium, 15 g fiber, 3 g sugar, 340 calories,

When next time you visit a fast food , one of the best  food you can order for to boost your protein intake is ‘mor Chicken’ an assortment of grilled chicken, lettuce, cabbage, carrots, and cheese. These foods provide a stack for any bodybuilder and served with a belly-filling water, which makes the body to absorb protein. Typically we do not recommend wraps (they are often made with hydrogenated oil), but above all the one with the flaxseed flour is a nutritional winner


Fast Serving Restuarant: CHIPOTLE

Your Order: Salad with Chicken, Black Beans, Cheese & Fresh Tomato Salsa

Protein payout: 47 g
Nutrition: 430 calories, 15.5 fat, 8 g saturated fat, 970 mg sodium, 30 g carbs, 14.5 g fiber, 5 g sugar

Something about Chipople is that you can pick and choose exactly the kind of ingredient you want to have, which means that you can end up taking foods that might not be too good for your fitness plan. To fix this error, we recommend rich foods that are health promoting vitamins,that are found to be good source of protein.


Fast Serving Restaurant: BURGER KING

You’re Order: Chicken Caesar Salad with Tendergrill Chicken and Dressing (½ packet)

Protein payout: 35 g

Nutrition: 360 calories, 18 g fat, 3 g saturated fat, 900 mg sodium, 18 g carbs, 0 g fiber, 4.5 g sugar

When you order for chicken Caesar salad from Burger King, you are just inviting trouble for yourself. This dish is known to contain high calorie and fat content. But you can turn this dish to be an addition to your weight loss diet if you can ask them to reduce little drizzle of the dressing.

So your salad can be a mix of crispy, water filled romaine lettuce, tomatoes (a powerful cancer repellant), croutons (which you can add to cut fat and calories further) and parmesan cheese


Fast Food Serving Restaurant: BOSTON MARKET

Your Order: Quarter White Skinless Rotisserie Chicken with Steamed Vegetables & Green Beans

Protein payout: 53 g

Nutrition: 380 calories, 13 g fat, 3 g saturated fat, 1,030 mg sodium, 17 g carbs, 7 g fiber, 4 g sugar

When you go into Boston Market make sure you have your meal planned beforehand or you might be surprised at how easily you get confused with what is assembled on the line. But f you follow this meal plan, you can be sure to order the right food to aid your fitness goal.

Also apart from the recommended low calorie and high protein counts, the green beans is rich in Leucine, an amino acid that strengthen protein synthesis and muscle growth


Fast Serving Restaurant:  MCDONALD’S

Your Order: Artisan Grilled Chicken Sandwich

Protein payout: 32 g

Nutrition: 360 calories, 6 g fat, 1.5 g saturated fat, 930 mg sodium, 43 g carbs, 3 g fiber, 11 g sugar

Many shoppers have been scares away by the U.K  report that the Chickens maken in McDonalds comes frozen and sticky before its served, But the ones from the US location does not have such bad reps. The meat and vegetable sandwich is loaded with a massive 32 grams of ptotein to a mere 360 calories. This kind of nutrient ratio is very rare in the fast food industry.


Fast Serving Restaurant: AU BON PAIN

Your Order: Turkey Sausage & Egg White Flatbread

Protein payout: 31 g

Nutrition: 370 calories, 15 g fat, 7 g saturated fat, 830 mg sodium, 6 g fiber, 3 g sugar

Meat and egg sandwich in a breakfast meal that is very common in most fast serving restaurants around town. But here at Au Bon Pain is a bit different. There Dunkins Turkey sausage flatbread sandwich is very high in calorie, sodium and fat with just 24 grams of protein

There addition of Spinach and cheddar topped meal provide a 15 percent of daily iron that the body needs. And as you rightly know, when it comes to strength and muscle building taking iron is as good as lifting it as well


Fast Serving Restaurant: WENDY’S

Your Order: Ultimate Chicken Grill Sandwich

Protein payout: 34 g

Nutrition: 370 calories, 7 g fat, 1.5 g saturated fat, 580 mg sodium, 43 g carbs, 2 g fiber 9 g sugar

When next you’re planning your visit to Wendy, make sure you stick to your nutrition plan, (just stick with the Ultimate Grill) or you can as well throw them out the car and eat the ever tempting frosties and fries.

The meal plan also include the grilled chicken breast, tomato, a drizzle of honey mustard, and lettuce. This mixture is rich in protein and it’s also heavy in flavor, but contains little fat and sodium.


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How To Start A Restaurant Business

restaurant businessAre you thinking about starting up a restaurant business but don’t know how to go about, or sometimes you kind of feel discouraged?

Starting any kind of business can be risky, but when you have the right planning, financing and work hard, you can do it.

Owning a restaurant can be a great feeling, but before I advise you on how to start, let’s look at the different types of restaurants that are out there.

Types of restaurant

First, the idea of starting a restaurant just popped out of somewhere, then you thought about it over and over again, and now you seem; you really want to open a restaurant.

Good, but the question is what type of restaurant? There are different types of restaurants and they range from unpretentious family-run eateries for individuals who work close by with simple food that cost less, to high-priced places where foods and wine is served in a formal setting.

  • Fast food

A fast food is a type of restaurant where customers eat a quick food. These foods are mainly steaks, burgers, French fries, hot dogs, pizzas, fried onion and sandwiches. They also use sauces like ketchup, mustard and mayonnaise.

Foods sold at fast food have a relatively modest cost and they have a wide distribution of outlets.

Fast food clientele features the younger age groups mainly, they also feature an increasing number of adults.

Fast food is often considered unhealthy food because of the poor quality and variety of ingredients used and because of the fried, fatty, salty and sugary items sold.

  • Food truck

The food truck restaurant is a vehicle that is equipped with cooking appliances that offers different kinds of food ranging from ice-creams to pizzas and hamburgers.

Food trucks are particularly very popular in the US and they are starting to spread in the Europe.

  • Cafeteria/staff canteen

They are small restaurants that are usually located within or close to a work place or a school. It is usually referred to as a dining hall in schools.

There is no table service here; customers take their preferred food and place it on a tray. They pay a flat rate or an amount for each item they choose.

Cafeterias or staff canteens are popular in the Southern and Midwestern United States.

  • Pop up restaurants

Pop up restaurants usually spring up in unexpected places and for a limited time.

They usually serve different purposes like showcasing talents of up and coming cooks, chefs and restaurant owners. They could also serve as a charity purpose.

Pop up restaurants have no time limit and they are great for fundraisers. Pop ups can spring up in an existing restaurant.

  • Popular restaurant

This restaurant is informal, yet hygienically kept. It is located in very busy areas such as train station, bus stands etc. It caters to the requirements of the middle class and people who are in a hurry.

The popular restaurant operates from 7am to 11pm. The meal is dished in the kitchen, carried to the table in a tray and then served to the customer. They have low and informal service standards.

  • Barbecue restaurant

Barbecue restaurant specializes in barbecue-style cuisines and dishes. The marinated pieces of meat, vegetables, poultry, fish and so on are put into skewers and cooked over live charcoal or electric griller.

Barbecue restaurants are usually located near swimming pools, lawn, sea side, and so on. They are usually open in the evening.

  • Kiosk

The kiosk is a small permanent or temporary that is erected on a side walk. Items like coffee, pastries, chocolates, tea may be sold. Most kiosks do not provide where to seat for customers.

  • Drive-in

Here, customers drive in, park and wait to be served. The waiters will go to the customers with menu cards, take orders and deliver to them. The customers then eat their food in the car.

  • Pub

This type of restaurant serves different kinds of beer, draught beer especially and snacks.

  • Rotisserie

The rotisserie specializes in all kinds of grilled or roasted fish, meat, poultry and they are prepared in the presence of the customers.

How to start a restaurant

It can be hard to decide which restaurant to open. You may be finding it hard deciding which concept is the right one for you.

Before you settle on one particular concept, first consider the following:

  • The type of restaurant you would love to operate most

If you are contemplating opening a restaurant, chances are you love eating out. What type of restaurant do you love eating at?

The different types of restaurant need different types of management. For instance, formal restaurants require certain attentions that are not needed in the less formal ones.

  • Is there demand for your concept

Once you have decided on the type of restaurant you want to open, it is important that you find out if there is a viable customer base. Is the population base for your idea big enough?

This is one thing you really have to consider, or else you find out all you work for is going down just like that.

When you have decided this, and you are sure that you are good to go, just follow these steps:

  • Select your location

Location can break or make your restaurant. You need to be careful with your choice of location. Before you pay or sign a lease for your restaurant location, make sure you find out if the place is a busy place that would attract customers for you.

Also find out if restaurants have been there and moved out of there (this is a bad sign however).

  • Choose a name for your restaurant

This step is fun. You need an enticing name for your restaurant. Choose a name that means something.

The name you choose should be a reflection of your theme or location.

  • Write a business plan

You need to write out a business plan because it helps you to see the big problems your restaurant plan might have.

Also, without a business plan, no bank or anybody will be encouraged to finance you.

  • Find financing

Financing has stopped so many people from opening their own restaurant. Although it may be harder getting this for a restaurant, it is still possible.

Financing is possible from banks, small business agencies and private investors. You need to be prepared and professional so that your investors will know that you know what you are doing.

  • Hire help

Your restaurant needs staff to keep it running. Hire competent people to assist you. You need cooks, hostesses as well as a manager because you cannot do it alone.

Hire people with passion and who have experience in the field. Hire your manager at least one month before you start the restaurant so that he or she can plan with you.

  • Market/Advertise

Advertise or market your grand opening, and make sure you take note of, and correct any mistakes or problems that arise; this will help improve your service and become more efficient.

Also arrange flyers and stickers in order to spread the word about your restaurant.

Advertising technique

Your restaurant needs marketing and advertising whether it is new or about to it its silver jubilee.

Only few restaurants can survive without advertising. Although the traditional advertising can be pretty expensive, but there are inexpensive ways to advertise and expensive.

New restaurants need to be advertised so as to get customers to the door. Some of these advertising methods are cheap or free.

  • Social media

Right now, social media is the best way to let people know about your business. Create a page for your business on Facebook, Google+, Instagram, Twitter, e.t.c.

This offers your restaurant a way to build strong online presence, establishing loyalty with your existing customers and also attract potential customers.

  • Season advertisement

You should advertise all the year round. Advertise your business during festive periods like Christmas, New year’s day, Valentine’s day, Easter, thanksgiving, and others.

Find many ideas to keep your business coming all year round.

  • Have a website

Create a website for your restaurant and direct your customers to it via your social platforms. Make sure you get them to your website before they discover your competitors.

You can open a food blog and share recipes, healthy foods, daily specials that would make them visit your restaurant.

  • Advertise via Online directories

Make sure your restaurant pops up online when people search online. Ensure that you list your restaurants on every online directories.

This would help your restaurant to show up in local searches.

  • Flyers and billboard adverts

Distribute flyers to people around. Make sure you have one standard flyer that consists of your menu and prices. If you’re hosting one or two special events for the month, create a flyer that showcases just your event’s calendar.

  • Offer delivery service

Offering a delivery service will help you advertise your restaurant. This does not mean you should do the delivery yourself. Simply partner with a delivery service.

  • Send coupons via e-mails

You can send your coupons and menus through a direct marketing service to customers in your local area and around.


Opening a restaurant may not turn out to be as difficult as it seems, all that is required is a great planning.

Know the different types of restaurants that are, decide which one you wish to open, plan your business, get finance and you are good to go.

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3 Powerful Fat Blasting Smoothie Recipes For Weight Loss

3 Powerful Fat Blasting Smoothie Recipes For Weight Loss

smoothie drinksWorking out is just half the battle. Can’t seem to lose weight and put on more muscle? Too exhausted to come back the next day? Chances are, the problem isn’t your fitness routine—it’s what you are eating.

If you want to lose that weight in a hurry, then smoothies are the way to go. Smoothies are a great food for weight loss because you control the ingredients.

They are a perfect low-calorie, yet nutrient-laden ingredients that are capable of keeping you full for a long time.

By combining the right ingredients, you can create smoothies that taste great and help you drop pounds. Learning what to use and how to make the right combinations doesn’t take long and is not difficult. Check out our restaurant guide here.

How Smoothies Aid Weight Loss

The reason that smoothies can help you lose weight is that it contains all the nutrients your body needs, so you can get all of your necessary nutrients in one glass without adding in excess or empty calories.

By the time you learn about the ingredients that create a balanced smoothie, you will be able to include a good balance of protein, complex carbohydrates, healthy fats, as well as vitamins and nutrients.

Besides the basic ingredients, you can include powerhouse ingredients that up the nutritional value of your smoothie without adding extra calories. You can also include elements that enhance your weight loss by boosting your metabolic rate, giving you more energy, and filling you up for hours.

Smoothie Ingredients for Weight Loss

While many of the traditional ingredients in a smoothie can support a healthy weight, some are better than others. There are certain ingredients you can put in your smoothie that will boost your weight loss by different means.

  • Avocado

Avocados are the preferred weight loss smoothie thickener, or ingredient that provides that adds creaminess to your smoothie. They supply ample healthy fat, which will keep you satiated and satisfied until your next meal, and an array of health promoting vitamins and minerals.

  • Berries

All kinds of berry, strawberry, blueberry, blackberry, and raspberry for instance, add a ton of flavor to a smoothie without adding very many calories or sugar. Additionally, berries are high in fiber, which helps to keep you full, and antioxidants for your overall health.

  • Cayenne pepper

Cayenne pepper not only adds a kick to your smoothie, it also boosts your weight loss capability. The compound responsible is called capsaicin. Adding it to breakfast reduces consumption of fat and carbohydrates later in the day.

In other words, consuming a little cayenne pepper will curb your appetite.

  • Chia seeds

The same Chia seeds that make hair grow on ceramic animals are a great food for weight loss. They are packed with fiber and protein to help keep you feeling full and satisfied and they contain numerous healthful nutrients like calcium, antioxidants, and omega-3 fatty acids. Chia seeds are also known to absorb toxins from your digestive tract.

Chia seeds gel is easier to digest than chia seeds and it adds to the creaminess of your smoothie. To make chia seed gel, combine equal parts chia seeds and water in a small container and let sit for 5 – 10 minutes to gel up.

  • Cinnamon

Cinnamon helps regulate blood sugar levels by improving the metabolism of glucose. This reduces the amount of the excess blood glucose the body stores as fat. Abdominal fat is more sensitive to the effects of cinnamon than fat from any other part of the body.

  • Coconut oil

The predominant fats (medium chain) in coconut oil are used by the body for energy as opposed to being stored as fat. Coconut oil keeps you satiated, energized, and feeling good. Go for an organic virgin coconut oil for your smoothies and internal consumption.

  • Greek yogurt

Greek yogurt, compared to other styles of yogurt, is much higher in protein. This means it can fill you up and keep you fuller longer. Opt for the full-fat variety, and stick with plain. The flavored varieties usually have a lot of added sugar.

  • Healthy fats

Healthy fats are vital to your overall health and help keep you satiated for hours. Totally denying yourself of fat is not a way to lose weight. You will only feel unsatisfied when you eat.

Consuming ample healthy fat is actually an integral part of any weight loss plan. Include fats in your smoothies by adding healthy fats like avocado, coconut oil, or nuts and nut butters. If you make elixirs, butter and cream are good options too.

  • Leafy greens

Leafy Greens, like kale, spinach, dandelion, and romaine lettuce, are packed with phytonutrients and low in calories. They are also high in fiber. Make sure you rotate your greens on a regular basis.

  • Pulp from fruit

If you have a juicer, then you know that in addition to the juice you get, you end up with a pile of throw-away pulp. This pulp is all of the fiber from the fruits and instead of throwing it out or composting it, you can add it to your smoothies for a natural source of fiber.

  • Stevia

If the fruit you add to your smoothies is not sweet enough for you, go for stevia. This natural, zero-calorie sweetener comes from a plant and is free from the side effects and possible risks of artificial sweeteners.

  • Tea/water/ice

Many smoothie recipes call for milk or fruit juice to create the right consistency. To avoid the extra calories these, substitute them with tea, water, or ice. A fruity, herbal tea is a good substitute for juice. Green tea contains healthful nutrients, including a compound thought to aid in weight loss, and it has a mild flavor. For a consistency more like a shake, go for ice.


  • Dairy

Dairy products like milk, ice cream, or frozen yogurt are common ingredients added in smoothies, but they are full of extra calories and since you don’t need the extra calories, go for raw milk and plain, full-fat Greek yogurt, which is high in protein and low in sugar.

  • Fruit juice

Juice is often very high in sugar and calories and low in nutritional value, especially the store-bought products. Many contain added sweeteners, and all have lost the fiber of the whole fruit. A limited amount of 100 percent juice is fine, but too much will just increase your total (bad) calorie intake.

  • Sweeteners

If your smoothie tastes very sweet, that means you may be over doing it on the sweetener and you are potentially consuming too much sugar for a weight loss plan. Stevia is a natural, no-calories sweetener that you can use.

Other good sweeteners, such as honey and maple syrup should be used in moderation.

  • Too much sweet fruit

Whole, fresh fruits are very good for you. They are also a natural way to add flavor and a little sweetness to your smoothie, but too much can be a problem. A lot of fruit in one smoothie can spike your blood sugar and cause digestive problems.

You can stick to avocados and berries. Small amounts of sweeter fruits such as banana, apple, mango, and pineapples are fine but keep those to a minimum. Smoothies high in sugar are a recipe for weight gain.


foodIf you’re looking to get rid of the pounds, juice cleanses may not be the best idea. Smoothies, however, could be your best-kept weight-loss secret.

Smoothies offer you tons of nutrition as well as protein and fiber to help keep you full until your next meal. Whipping up a smoothie for breakfast will further help you rev up your metabolism first thing in the morning, so here are 3 healthy smoothies to fill you up as the scale ticks down.

  • Vegan Chocolate Milkshake Smoothie

This chocolatey smoothie contains just 350 calories, and since it offers 22 grams of protein and almost 10 grams of filling fiber, it’s the perfect breakfast to keep you feeling full and satisfied all morning.


1/2 package silken tofu

1/8 cup cocoa powder

1/2 frozen banana

1/4 cup fresh raspberries

2 cups spinach

1 tablespoon flaxmeal

1 cup vanilla soy milk

3 ice cubes


Mix everything in a blender until smooth and enjoy immediately.

  • Spinach and Avocado Smoothie

Half an avocado per serving makes this smoothie totally worthy as a meal replacement. Add peanut butter to make it even more filling (and flavorful).


1 avocado, pitted

1 cup fresh spinach

1 large ripe banana

1 tablespoon natural peanut butter

1 cup milk

Handful of ice cubes


Blend all ingredients in a blender on high speed until very smooth.

  • Banana and Coconut Water Smoothie

Avocado and hemp seeds both deliver protein. The smoothie also contains raw cacao nibs and wheatgrass, which both deliver magnesium, a chemical element essential for energy production that athletes tend to not get enough of.


1/2 banana, chopped and frozen

1/4 ripe avocado, pitted

1 small handful spinach

1 handful frozen berries

1 1/2 teaspoons shelled hemp seeds

1/4 teaspoon wheatgrass powder

1/4 cucumber, chopped

1 tablespoon raw cacao nibs

Scant 1 cup coconut water or water, plus extra if needed


Chop your banana and place it in a freezer bag. Seal and freeze overnight until solid. Put banana in blender with remaining ingredients.

Blend until smooth and creamy, adding a little more water if necessary.


Working out is good for weight loss, but adding the right diet to your weight loss journey will help you faster and very effective results.

Smoothies also detoxify your body, gives you energy, and glowing skin from within. So you will not only get a toned body, but better health and younger looking skin.

Make a smoothie today and start sipping your way to good health and a lean body.


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