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Food & Health (THE GUIDELINES ON HOW TO IMPROVE COOKING & EATING…

- - - - No trans fats
      - Less sugar
      - Less sodium
      - Beware of the serving size
      - Look at the calories if it's processed food
      - More dietary fiber if possible
- - - - Broken down into amino acids (there 9 essential of them)
        
        Complete protein soucres
        
        Fish
        
        Eggs
        
        Incomplete protein sources
        
        Beans
        
        More fiber and less saturated fat than in animal-based proteins
        
        Nuts
        
        Tofu
        
        Lentils
        
        BEST PRACTICE IS TO CONSUME BOTH OF THEM, SUBSTITUTING SOME DAYS OF THE WEEK ANIMAL-BASED FOR PLANT-BASED ONES
        
        People, who tend to eat a plant-based diet rather then a meat one tend to be healthier in a long term
    - - Simple Carbohydrates
        
        Monosaccharides
        
        Glucose
        
        Fructose
        
        Disaccharides
        
        Sucrose
      - Complex Carbohydrates (Polysaccharides)
        
        Dietary starches (digestible)
        
        Dietary fiber (indigestible)
    - - Saturated Fats
        
        Increase LDL cholesterol
        
        Do not decrease HDL cholesterol
        
        Red meat, butter, lard
      - Unsaturated Fats
        
        Nuts
        
        Contain important Omega 3 fatty acid, which isn't produced by our body
        
        Avocados
        
        Fish
        
        Olive oil
        
        The most health-friendly sources of fat
      - Trans Fats
        
        Increase LDL cholesterol
        
        Decrease HDL cholesterol
  - - - 9 cal/gram
      - 4 cal/gram
      - 4 cal/gram
  - - - Eating food that contains fiber in combination with proteins or dietary fats will lower the glucose release.
    - - The spikes in the glucose and insulin release lead to a higher blood sugar level