Category: Diet

Diet for Ballet Dancers

Agile, suave and flexible are probably the best words that describe the physique of a ballet dancer! How have they attained such a figure, that help them perform the toughest of all ballet moves so effortlessly? No wonder their diet and exercise play a significant role in boosting up their stamina and maintaining their slim and sleek body.

Their diet is nutritious containing all the essential nutrients in the desired proportion. Tremendous energy is required to sustain hours of practice and to attain perfection. They need enough potion to remain psychologically active and the potion comes from healthy foods. Since ballet dancing is a form of heavy aerobics, they need enough calories to bear the stress. We have provided you a sample diet for ballet dancers in this article.

Proportion of Nutrients

Proteins:12-15%
Fats:20-30% (unsaturated)
Carbohydrates: 50-65% (complex)

Consumption of these essential nutrients should be within this proportion. Carbohydrates in complex form is extremely necessary to provide adequate energy to them. Fats derived from omega-3-fatty acids or other sources of unsaturated fatty acids are also required in some amount to maintain their energy. Proteins are necessary to build up muscles and repair tissues quickly in case of damage or injury. The sources of these foods are explained in the next content.

Animal Products
Lean meat is rich in proteins and it forms a major portion of their diet. Skinless chicken breast and turkeys have a high protein content and they do not cause weight gain. The meat is consumed either in boiled, baked or grilled form. Consumption of gravies and spicy dishes are strictly restricted, as they are extremely unhealthy. They are also allowed to consume the white portion of the egg, while discarding the yolk since its rich in cholesterol. The foods are cooked mostly in olive oils and a small portion is served. Freshwater fish (tuna) and sea food, like salmon, mackerel, herring, etc. are excellent sources of omega-3-fatty acids, thereby constituting the amount of fat required by them.

Dairy Products
Dairy products are intensely rich in fats. Nevertheless, the products that contain minimal fats are safe. Skimmed milk, low fat cheese and fat free butter are allowed to be consumed moderately. A glass of skimmed milk with a slice of brown whole wheat bread is recommended for breakfast. Fat free cheese and butter twice or thrice a week is needed to maintain the calories required for performing the dances effortlessly.

Fruits and Vegetables
Vitamins and minerals are necessary for adding flexibility to body and strengthening bones. Some of the healthiest vegetables that are incorporated in their diet include cabbage, spinach, broccoli, bitter gourd, carrot, beet, capsicum, etc. Such vegetables are laden with calcium, phosphorous, iron and zinc, that are utmost essential for proper functioning of their body. They are asked to consume them either in raw or in boiled form and with addition of a very small amount of sodium. They also survive on a plenty of salads made from raw vegetables. A ballet dancer’s diet is incomplete without fruits. Fruits are richest sources of antioxidants and vitamins that play an important role in keeping their body fit and healthy. Oranges, lemons, grapes, blue berries, watermelons, apples, cantaloupes and guavas form a part of their diet.

Other Healthy Foods
Apart from the foods mentioned in the content above, the diet for ballet dancers also consists of desired amounts of cereals, nuts, pulses, lentils and grains. Oats and cornflakes are rich sources complex carbohydrates, that are necessary for them. Green peas, grams and other types of lentils contain a unique blend of proteins and unsaturated fatty acids. Almonds and peanuts form rich sources of energy. A lot of protein drinks and fresh juices (unsweetened) are also recommended to them.

So that was a simple guide to a ballet dancer’s diet. Water forms a major part of their diet, that keeps their system hydrated. A healthy and balanced diet is the only secret of their perfect shape, that they maintain religiously.

Foods with Anti inflammatory Properties

Do you know what Crohn’s disease, fibromyalgia, and rheumatoid arthritis have in common? Well, chronic inflammation is a characteristic symptom of each of these medical conditions. Basically, inflammation is the primary defense mechanism of the body against harmful invaders like microorganisms and allergens. It is a localized reaction by the immune system to infection, injury, or irritation. The major symptoms of inflammation are redness, swelling, and pain. Chronic inflammation can put one at an increased risk of developing serous medical conditions, and can adversely impact the quality of life of the affected individual. Generally, inflammation is treated with different anti-inflammatory medications like steroids or non-steroidal anti-inflammatory drugs (NSAIDs). However, there are certain foods that possess anti-inflammatory properties. The inclusion of such food items to one’s diet can certainly have a positive effect on one’s health.

Anti-inflammatory Diet

When starting with anti-inflammatory diet, always remember that there certain food items can promote inflammation. Therefore, such food items need to be excluded from one’s diet. On the other hand, your diet should be rich in foods that have anti-inflammatory properties. Fresh vegetables, fruits, nuts, and fish are known to reduce inflammation, which is why consuming them will have a beneficial effect.

Foods to Avoid

First of all, one should avoid junk food or cut down on the intake of processed food. Processed meats contain chemicals like nitrites, which increase the risk of inflammation. Foods that are rich in sugar should also be avoided. Vegetables belonging to the nightshade family of plants can worsen the pain from inflammation, which is why it’s advisable to cut down on their intake.

◆ Sausages
◆ Hotdogs
◆ Burgers
◆ Pork
◆ Red meat
◆ White bread
◆ Pasta
◆ Pastries
◆ Candies
◆ Soft drinks
◆ Pre-sweetened cereals
◆ Frozen and canned food
◆ Artificial sweeteners
◆ Eggplant
◆ Tomatoes
◆ Potatoes
◆ Peppers

Anti-inflammatory Foods

Your daily diet should include the right balance of proteins, carbohydrates, fats, fiber, and essential nutrients like vitamins, minerals, and amino acids. You can get all these nutrients through fresh vegetables, fruits, oils, grains, meats, fish, dairy products, seeds, and nuts. Always include healthy fats like monounsaturated fats in your diet. Anti-inflammatory diet recommends fats like coconut oil, flaxseed oil, extra-virgin olive oil, and omega-3 fish oil.

Certain types of fish are a riich source of omega-3 essential fatty acids, which are anti-inflammatory fats. So, include fish in your diet rather than red meat. Include the following types of fish in your diet:

◆ Salmon
◆ Cod
◆ Tuna
◆ Sardines
◆ Rainbow trout

Here’s a list of anti-inflammatory vegetables that you can include in your diet:

◆ Broccoli
◆ Cabbage
◆ Fennel bulb
◆ Brussels sprouts
◆ Green beans
◆ Garlic
◆ Spinach
◆ Kale
◆ Leek
◆ Sweet potatoes
◆ Asparagus
◆ Kelp
◆ Mushrooms

These vegetables and fruits are rich in antioxidant, as well as vitamins like vitamin A, vitamin C, and vitamin E. Here’s a list of anti-inflammatory herbs that you can include in your diet:

◆ Cinnamon
◆ Basil
◆ Cloves
◆ Parsley
◆ Rosemary
◆ Mint
◆ Turmeric
◆ Thyme

The following fruits are known to reduce inflammation:

◆ Apples
◆ Avocados
◆ Papaya
◆ Grapes
◆ Oranges
◆ Strawberries
◆ Blueberries

Certain nuts, seeds, and grains are also known to alleviate inflammation. These include:

◆ Almonds
◆ Walnuts
◆ Hazelnuts
◆ Flaxseed
◆ Sunflower seeds
◆ Buckwheat
◆ Oats
◆ Whole grains

Besides including the aforementioned food items, do consume at least 6-8 glasses of water everyday. You can also have fresh fruit/vegetable juices, low-fat milk, and herbal teas. An anti-inflammatory diet provides a number of benefits and improves general health and wellness. By switching to this diet, you will experience improved digestion, pain relief, decreased levels of cholesterol and triglycerides, and relief from the symptoms of bipolar disorder and depression. Also, make sure that you stay active by following an exercise regimen regularly. Maintaining a healthy body weight will lower the risk of a host of medical conditions.

Components of a Healthy Diet

People living in different parts of the world consume different diets. People living in the same country too may be eating completely different kinds of food. The diets that people of a particular region follow depend on a number of factors such as the prevalent weather conditions in that area, the soil of that area which grows a particular kind of food and the culture and traditions of the people in the community. So, to predict and say that the diet of a specific country is the healthiest and should be followed by everybody else will be impractical. A diet which works in hot weather might spell disaster in a cold country. So how do we arrive at the most effective diet plan? A simple way to do that is to identify the food groups which should be included in the diet, along with some lifestyle changes that should be incorporated too. Here are some of the necessary components of a diet, which are a must for it to be considered healthy, balanced and effective.

Dairy Food
Follow a diet which contains low-fat dairy products such as milk, cheese and yogurt. Dairy products provide the body with calcium, necessary nutrients, proteins, potassium, vitamins A and D, and phosphorus. Dairy products help in building strong teeth and bones. They reduce hypertension and risk of cancer to a great extent and play a very important part in weight management. In fact, the most effective diet for women will be incomplete without calcium, especially after they attain the age of thirty, as it reduces the risk of osteoporosis in them. Younger women can also benefit a lot from calcium rich diet as research has shown that it minimizes the symptoms of PMS to a great extent.

Proteins
Protein is a very essential part of a healthy diet as it aids in building and repairing tissues in the body. Every cell in the body, even our hair and nails, are made up of mostly proteins. The body needs proteins to make hormones, enzymes, bones, muscles, skin, cartilage and blood. A diet rich in proteins helps in weight loss too, so include lots of proteins in the diet. Researches have shown that consuming a high protein diet, keeps hunger at bay for a very long time, leading to lesser calorie consumption and hence, weight loss. Some of the healthy protein rich foods are fish, beans, nuts, poultry minus the skin and whole grains.

Carbohydrates
Carbohydrates are an excellent source of energy for the body. Besides this, they provide the body with the necessary vitamins and fibers. Fibers help in better digestion, while vitamins protect the body from a number of diseases such as diabetes and cancer, by boosting the immune system. Some of the carbohydrate rich foods which should be included in the diet are fruits such as apricot, blueberry, dates, banana, grapes, fig, orange, pear, apple, pineapple, watermelon, strawberry, and raisins. Vegetables rich in carbohydrates are beans, potato, carrot and corn. Processed foods, such as pasta, bread, pastries and cakes, although very rich in carbohydrates, should be avoided as they are unhealthy and can cause weight gain.

As mentioned above, the most effective diets for weight loss or even otherwise are those which have a balance of proteins, calcium and carbohydrates in them. Many people these days are opting for over the counter diet pills such as Alli and bitter orange, which are marketed as the best way to lose weight or to supplement their diets. However, safety of these pills cannot be ensured as these pills are not subjected to the same rigorous standards as the prescription drugs. So, to be healthy, one should not rely on these pills, instead one should undertake a balanced diet, besides making certain lifestyle changes such as eating five small meals a day, refraining from junk food, sodas and refined food, having dinner early, drinking 1-2 liters of water everyday, avoiding late night snacking and exercising regularly.

List of Some Good Diets for Women

diet

There are very few women who are satisfied with their weight, while most of the others are in a quest to lose a few extra pounds. Good diets are those that help the body to lose weight, while getting all the essential nutrients from the food consumed. Also, a healthy diet should leave one feeling satisfied and not starved all the time. There is no point in denying the body food which is required for sustenance. Fad diets and crash diets might help one lose weight faster, but they harm the body in the long run. Dull skin, low energy levels, and mood swings are some of the drawbacks of fad diets. If one wants to lead a healthy lifestyle with a fit and toned body, then there are many diets which would help to achieve the desired results. Here, we will discuss some of the best diets for women that might prove beneficial.

Good Balanced Diets

The well-balanced and healthy diets for women are those that provide the body with nutrition and also help one maintain their ideal weight. Maintaining an ideal weight would help to keep the body fit, along with a heart that is healthy. Here are some good diet plans that would keep one lean and healthy.

Mediterranean Diet
This is one of the best diets and it is very simple and easy to follow. This diet is influenced by the eating culture that is prevalent in the Mediterranean region, particularly southern Italy and Greece. A study revealed that people from this region had the least number of heart diseases and other lifestyle-related diseases. Mediterranean diet is characterized by high consumption of extra virgin olive oil, which is high in monounsaturated fats. This diet emphasizes on the consumption of foods like fresh seasonal fruits and vegetables, that are organically grown. In this diet, fiber-rich foods such as whole grains, legumes, and nuts are consumed instead of unhealthy fats.

Zone Diet
This is a balanced diet program, which helps to balance blood sugar levels and hormonal levels so as to achieve good health and fitness. The zone diet menu consists of food items that are 40 percent carbohydrates and 30 percent each of proteins and fats. It is recommended to consume five servings of meal daily, and the calorific value should not exceed 500 calories for each meal. Furthermore, red meat consumption is also limited to only two servings a week and the focus is on healthy cooking methods like poaching, steaming, and grilling instead of deep-frying and batter frying.

South Beach Diet
This is a diet which limits the consumption of carbohydrates and fats in women. The south beach diet plan completely eliminates trans fats and saturated fats. It is then replaced with foods that are rich in omega-3 essential fatty acids and unsaturated fats. It also involves the consumption of fresh fruits, seasonal vegetables, lean meats, nuts, and oily fish. Many people find this diet easier to follow, since it does not eliminate any particular food group.

Glycemic Index Diet
The glycemic index diet involves the consumption of foods that are low in glycemic index. This diet proves to be quite effective for preventing cardiac and other lifestyle-related diseases.

Diets to Lose Weight

Women are prone to store fat around the hips and thighs. Hence, a healthy diet is essential in order to keep such fats at bay. A diet which is combined with a good exercise regimen would keep one fit and toned. As women after a certain age as well as post pregnancy find it difficult to lose weight, following a good diet plan might prove beneficial.

Flat Belly Diet
When one has a specific problem like belly fat, then one would need a diet that specifically targets this problem. It has been observed in many women, that a fat belly refuses to budge even with exercise and dieting. Even when one loses the overall body weight, a fat belly would make the body look unfit and fat. Hence, this diet is useful as it would help to get rid of the problem. This weight loss diet would take 32 days and one can lose up to 15 pounds by following this diet. It helps one lose belly fat as well as makes the person much more fitter and energetic.

Macrobiotic Diet
This diet involves the consumption of a typical macrobiotic menu which includes mainly cereals, grains, and vegetables along with small amounts of fish. Processed foods like store-bought soups and juices, fizzy drinks, and junk food are not allowed to be consumed in a macrobiotic diet. Healthy cooking methods like poaching, steaming, pressure cooking, boiling, and grilling with little or no oil is done in this diet, instead of deep-frying and batter frying.

1200 Calorie Diet
In this diet plan, one has to consume foods that add about 1200 calories a day. The best way for a person to lose weight is to decrease the number of calories consumed in a day. This diet is considered as the best diet for weight-loss, since it involves having fresh fruits and vegetables.

Tuna Diet
This diet is excellent for losing weight. The tuna diet plan is a three day diet plan that involves the consumption of one serving of tuna on each day, which is supplemented by other food. Tuna diet for weight loss follows a very specific diet plan.

Diets During Pregnancy

When a woman is pregnant, it is imperative that she has a well-balanced diet that would help her have a healthy baby. A well-balanced diet is one that has all the food groups included in it which contains proteins, carbohydrates, fats, vitamins, and minerals. A balanced diet for pregnant women should also contain calcium, folic acid, as well as fiber. Following a good diet should be the priority for healthy pregnancy as it is beneficial for both mother and child. Pregnancy diet plan should include lots of fresh fruits and seasonal vegetables, organic meat, and high fiber food. Avoid following any fad diets for weight loss during pregnancy.

Diets for Abs

There are many good diets for women that target specific problems like reducing belly fat, and thereby help in achieving a toned stomach or six pack abs.

Abs Diet
This is a good diet for those who desire to have washboard flat abs. It involves consuming small meals all throughout the day, which would help maintain a steady blood sugar level and also curb one from binging. Furthermore, women can follow a bodybuilding diet, which also helps achieve a toned body.

Six Pack Abs Diet
For a flat and toned stomach, this diet should be opted. It involves healthy consumption along with a detox routine that helps eliminate bloating and shed those extra kilo off the stomach. This is a great diet to lose stomach fat fast.

Diets for Women affected by Health Disorders

Many diets are also specially formulated for those affected by certain conditions like diabetes, high blood pressure, or arthritis.

Diabetes Diet
This diet is helpful in keeping the blood sugar levels within limits. There are two types of this diet which is type 1 diabetes diet and type 2 diabetes diet. Those who are not affected by this condition might show high levels of blood sugar during pregnancy. This is known as gestational diabetes and one needs to follow a gestational diabetes diet for it.

Arthritis Diet
The women affected by arthritis can follow this diet. The consumption of certain food items causes an inflammation of the joints in the affected people. Arthritis diet plan would help a person to control arthritis flare-up and pain.

High Blood Pressure Diet
This diet is great for women with high blood pressure problems. Those affected have some restrictions on the kind of food that they can consume. Thus, a specific diet to lower high blood pressure should be followed.

Other effective diets that aid in weight loss include the 1500 Calorie Diet Plan for Women. The rapid weight loss diets should be followed only when one is certain that it is healthy, so as to avoid any further complications. A female athlete or women involved in a lot of physical activity, would need a protein diet. A protein diet menu is ideally suited for those women who want to have a toned bod. Some diet plans like those for women over 40 , are specifically targeted for mature women.

On a conclusive note, instead of following crash diets to lose weight, it is always better to follow a healthy diet that would keep one slim and fit, which can be obtained without starving oneself.