Category Archive Food

Pizza Recipe – How To Make It

Homemade pizza recipe, with pizza dough and toppings, step-by-step instructions. Make a perfect pizza at home! Pizza dough may be a yeasted dough that needs active dry yeast. Make sure the check the expiration date on the yeast package! Yeast that is too old may be dead and won’t work.

You can use all-purpose flour rather than the bread flour that’s involved within the recipe, but bread flour is higher in gluten than all-purpose flour and can make a crispier crust for your pizza.

Cup measurements can vary depending on how you are scooping the flour (we fluff the flour, lightly scoop it, and level with a knife). So I recommend using a kitchen scale to measure out the flour amounts by weight. This is the only way you’ll get a consistently accurate measurement.

Homemade Pizza Recipe

  • Prep time: 2 hours
  • Cook time: 30 minutes
  • Yield: Makes 2 10-12-inch pizzas

Pizza dough is a yeasted dough which requires active dry yeast. Make sure the check the expiration date on the yeast package! Yeast that is too old may be dead and won’t work.

You can use all purpose flour instead of the bread flour that is called for in the recipe, but bread flour is higher in gluten than all-purpose flour and will make a crispier crust for your pizza.

Cup measurements can vary depending on how you are scooping the flour (we fluff the flour, lightly scoop it, and level with a knife). So I recommend using a kitchen scale to measure out the flour amounts by weight. This is the only way you’ll get a consistently accurate measurement.

INGREDIENTS

Pizza Dough: Makes enough dough for two 10-12 inch pizzas

  • 1 1/2 cups (355 ml) warm water (105°F-115°F)
  • 1 package (2 1/4 teaspoons) of active dry yeast
  • 3 3/4 cups (490 g) bread flour
  • 2 tablespoons extra virgin olive oil (omit if cooking pizza in a wood-fired pizza oven)
  • 2 teaspoons salt
  • 1 teaspoon sugar

or

  • 1/2 cups (355 ml) warm water (105°F-115°F)
  • 1 pack (2 1/4 teaspoons) of active dry yeast
  • 3 3/4 cups (490 g) bread flour
  • 2 tablespoons extra virgin oil (omit if cooking pizza during a wood-fired pizza oven)
  • 2 teaspoons salt
  • 1 teaspoon sugar

Pizza Ingredients

  • Extra virgin olive oil
  • Cornmeal (to help slide the pizza onto the pizza stone)
  • Tomato sauce (smooth, or puréed)
  • Firm mozzarella cheese, grated
  • Fresh soft mozzarella cheese, separated into small clumps
  • Fontina cheese, grated
  • Parmesan cheese, grated
  • Feta cheese, crumbled
  • Mushrooms, very thinly sliced if raw, otherwise first sautéed
  • Bell peppers, stems and seeds removed, very thinly sliced
  • Italian pepperoncini, thinly sliced
  • Italian sausage, cooked ahead and crumbled
  • Chopped fresh basil
  • Baby arugula, tossed in a little olive oil, added as pizza comes out of the oven
  • Pesto
  • Pepperoni, thinly sliced
  • Onions, thinly sliced raw or caramelized
  • Ham, thinly sliced

Special equipment:

  • A pizza stone, highly recommended if you want crispy pizza crust
  • A pizza peel or an edge-less cookie or baking sheet
  • A pizza wheel for cutting the pizza, not required, but easier to deal with than a knif

 

MAKING THE PIZZA DOUGH

  • Proof the yeast – Place the warm water in the large bowl of a heavy-duty stand mixer. Sprinkle the yeast over the warm water and let it sit for 5 minutes until the yeast is dissolved.  After 5 minutes stir if the yeast hasn’t dissolved completely. The yeast should begin to foam or bloom, indicating that the yeast is still active and alive. (Note that if you are using “instant yeast” instead of “active yeast”, no proofing is required. Just add to the flour in the next step.)
  • Make and knead the pizza dough – Add the flour, salt, sugar, and olive oil, and using the mixing paddle attachment, mix on low speed for a minute. Then replace the mixing paddle with the dough hook attachment. Knead the pizza dough on low to medium speed using the dough hook for about 7-10 minutes. If you don’t have a mixer, you can mix the ingredients together and knead them by hand. The dough should be a little sticky, or tacky to the touch. If it’s too wet, sprinkle in a little more flour.
  • Let the dough rise – Spread a thin layer of olive oil over the inside of a large bowl. Place the pizza dough in the bowl and turn it around so that it gets coated with the oil. At this point, you can choose how long you want the dough to ferment and rise. A slow fermentation (24 hours in the fridge) will result in more complex flavors in the dough. A quick fermentation (1 1/2 hours in a warm place) will allow the dough to rise sufficiently to work with. For a quick rise, place the dough in a warm place (75°F to 85°F) for 1 1/2 hours. For a medium rise, place the dough in a regular room temperature place (your kitchen counter will do fine) for 8 hours. For a longer rise, chill the dough in the refrigerator for 24 hours (no more than 48 hours).

The longer the rise (to a point) the better the flavor the crust will have.

Make-Ahead Freezing Instructions

After the pizza dough has risen, you can freeze it to use later. Divide the dough in half (or the portion sizes you will be using to make your pizzas). Place on parchment paper or a lightly floured dish and place, uncovered, in the freezer for 15 to 20 minutes. Then remove from the freezer, and place in individual freezer bags, removing as much air as you can from the bags. Return to the freezer and store for up to 3 months.

Thaw the pizza dough in the refrigerator overnight or for 5 to 6 hours. Then let the dough sit at room temperature for 30 minutes before stretching it out in the next steps.

Preparing The Pizzas

  • Preheat pizza stone (or pizza pan or baking sheet) – Place a pizza stone on a rack in the lower third of your oven. Preheat the oven to 475°F (245°C) for at least 30 minutes, preferably an hour. If you don’t have a pizza stone, you can use a pizza pan or a thick baking sheet; you need something that will not warp at high temperatures.
  • Divide the dough into two balls – Remove the plastic cover from the dough. Dust your hands with flour and push the dough down so it deflates a bit. Divide the dough in half.  Form two round balls of dough. Place each in its own bowl, cover with plastic and let sit for 15 minutes (or up to 2 hours).
  • Prep toppings – Prepare your desired toppings. Note that you are not going to want to load up each pizza with a lot of toppings as the crust will end up not crisp that way. About a third a cup each of tomato sauce and cheese would be sufficient for one pizza. One to two mushrooms thinly sliced will cover a pizza.
  • Flatten dough ball, and stretch out into a round – Working one ball of dough at a time, take one ball of dough and flatten it with your hands on a lightly floured work surface. Starting at the center and working outwards, use your fingertips to press the dough to 1/2-inch thick. Turn and stretch the dough until it will not stretch further. Let the dough relax for 5 minutes and then continue to stretch it until it reaches the desired diameter – 10 to 12 inches. Treat the dough gently! You can also hold up the edges of the dough with your fingers, letting the dough hang and stretch while working around the edges of the dough. If a hole appears in your dough, place the dough on a floured surface and push the dough back together to seal the hole. Use your palm to flatten the edge of the dough where it is thicker. Pinch the edges if you want to form a lip.
  • Brush dough top with olive oil – Use your fingertips to press down and make dents along the surface of the dough to prevent bubbling. Brush the top of the dough with olive oil (to prevent it from getting soggy from the toppings). Let rest another 10-15 minutes. Repeat with the second ball of dough.
  • Sprinkle a pizza peel with cornmeal, put the flattened dough on top – Lightly sprinkle your pizza peel (or flat baking sheet) with cornmeal. (The cornmeal will act as little ball bearings to help move the pizza from the pizza peel into the oven.) If the dough has lost its shape in the transfer, lightly shape it to the desired dimensions.
  • Spread with tomato sauce and sprinkle with toppings: Spoon on the tomato sauce, sprinkle with cheese, and place your desired toppings on the pizza
  • Sprinkle cornmeal on a pizza stone, slide pizza onto the pizza stone in the oven: Sprinkle some cornmeal on the baking stone in the oven (watch your hands, the oven is hot!). Gently shake the peel to see if the dough will easily slide, if not, gently lift up the edges of the pizza and add a bit more cornmeal.
  • Bake pizza: Bake pizza in the 475°F (245°C) oven, one at a time, until the crust is browned and the cheese is golden about 10-15 minutes. If you want, toward the end of the cooking time you can sprinkle on a little more cheese

Is pizza really that bad for you?

  • Pizza is not only delicious but also be a healthy meal choice when thought is put into its preparation. Though many frozen and fast-food varieties tend to be high in calories, fat, sodium, and other unhealthy ingredients, pizza can be made healthier.
What are the benefits of eating pizza?
  • The average slice of pizza has 12 grams of protein, consistent with Chelsey Amer, a registered dietitian. Pizza can help you absorb Lycopene, an antioxidant found in brightly-colored fruits and vegetables, that may lower blood pressure rates.
Fresh vegetables are one of the healthiest pizza toppings.

What is the healthiest pizza?

  • The Healthiest Pizza Picks at Papa John’s 2 Slices Medium Hawaiian Chicken Pizza with Original Crust | Cal: 380, Fat: 9g, Sat Fat: 3g, Sodium: 920mg.|2 Slices Medium Hawaiian Chicken Pizza with Original Crust | Cal: 380, Fat: 9g, Sat Fat: 3g, Sodium: 920mg.
  • Slices Medium Mediterranean Veggie Pizza with Original Crust | Cal: 380, Fat: 9g, Sat Fat: 3g, Sodium: 900mg.|2 Slices Medium Mediterranean Veggie Pizza with Original Crust | Cal: 380, Fat: 9g, Sat Fat: 3g, Sodium: 900mg.

What are the disadvantages of pizza?
Weight Gain

  • You might reduce on a pizza diet as a result of reduced food intake. But an increase in your salt and starchy carbohydrate consumption could also cause you to retain water, which could produce a weight increase instead. You may also put on more fat, particularly if you opt for high-fat pizzas.

Can you eat pizza on keto?

  • Pizza. Yes, pizza can also be keto-safe, but Boyer said that you’ll want to use cauliflower crust (can be made homemade or found in the freezer section) made with almond flour instead of carb-filled pizza dough.

References

Thalassery Biriyani – Home Made ingredient and How To Make

Thalassery Biriyani is a rice dish blended with Chicken and Spices. The recipe has a strong legacy of the Mughlai cuisine. This variant of biryani is Indian cuisine and has originated from the Malabar region of South India. [rx] The specialty is the difference in the choice of rice (Basmati rice is not used; small-grained Khaima/Jeerakasala rice is used); Chicken is not fried before adding to the masala. Thalassery biryani is a Pakki biryani whereas Hyderabadi is a Kacchi biryani and therefore apparently a dum biryani. There are clear distinctions of taste between Thalassery biryani and other biryani variants.[rx]

Ingredients of Thalassery Biriyani 

Short-grained thin Kaima rice (left) and long-grained thin Basmati rice (right)- Kaima is only used to make Thalassery biriyani, Where as Basmati rice is used for most of the biriyani like Hyderabadi Biryani
  • Khaima/Jeerakasala rice, 750 grams (3 cups)
  • Chicken, 1 kg Cut into slightly bigger pieces than usually used for curry
  • Onion, 6(~>500gms) finely chopped
  • Ginger, 2 inch piece grated or cut into small pieces
  • Garlic, 1 or 1 1/2 full. (More or less to taste)
  • Green chilies, 6 (More or less to taste)
  • Cookbook:Lime juice, 3 tbsp
  • Shallot, 5 (More or less to taste)
  • Coriander leaves(chopped), 3/4 or 1 cup (~1 bunch)
  • Pudina (mint) leaves(chopped), 3/4 or 1 cup (~1 bunch)
  • Tomato, 5 medium chopped
  • Ghee, 3 tbsp
  • Dalda (Vanaspati), 1 tsp
  • Coconut oil, 1/3 cup
  • Edible rose water, 1 tbsp
  • Curd/ diluted Yogurt, (As required)
  • Table salt (More or less to taste)
  • Garam masala powder, 1/2 tbsp
  • Fennel seeds, 1 tsp
  • Cumin seeds, 1 tsp
  • Mace, 3 or 4 pieces
  • Turmeric powder, 1/2 tsp
  • Red chili powder, 1 tsp
  • Black pepper powder, 1/2 tsp
  • Curry leaves (Optional) (~1 bunch- 5/6 leaves) of leaves Crushed
  • Cinnamon,(As required-few small pieces)
  • Cloves, 3 or 4 pieces
  • Cardamom,3 or 4 pieces
  • Malabar leaf (Indian bay leaf), 2/3 leaves
  • Kaskas(Indian whitepoppy seed) 1/4 tsp
  • Saffron soaked in milk, 1 tsp
  • Artificial food colour (Yellow/Orange), A pinch to sprinkle
  • Cashew nuts and Kismis (Sultana raisins), 1/4 cup(~50 gms)
    Star anise(Optional) 3/4 pieces

The procedure of Thalassery Biriyani Making

The dish is prepared by combining the separately prepared Ghee rice and Chicken masala.

  • Specially dressed Chicken (comparatively larger pieces than used for curry) is immersed in water(Marination ~ 20-30 minutes) and then thoroughly washed.

Preparation of Ghee-rice

  • Khaima/Jeerakasala is cleaned(washed) without presoaking.
  • Ghee and a small amount of Dalda (Vanaspati) boiled in a Kadai. The drained rice is added and fried for a few minutes.
  • Water is added to this. The ratio of rice: water is 1: 1+3/4.
  • Cinnamon, cloves, cardamom, bay leaf, Indian white poppy seeds and Star anise(optional) are added.
  • Add lemon juice and adequate water and reduce the flame to simmer mode. Close the pan with a lid and continue the cooking till all the water is absorbed.

Preparation of Masala

  • Coconut oil and a little Ghee is boiled in a deep kadai and chopped onions, Cashew nuts, Sultana raisins are fried until it turns Caramel colour. 1/4 th of the fried Onion is separated from this to add in masala.
  • In a deep Kadai chopped tomatoes and a little water are stirred. No oil is used in the chicken masala.
  • When tomatoes soften add crushed ginger, garlic, chopped green chili, chopped shallot and stir, until the raw smell fades.
  • Add fennel seeds, cumin seeds, turmeric powder, mace, red chili powder is an inadequate amount.
  • Chicken is added finally to the masala and mixed with it and cooked by covering with lid. It needs to be stirred intermittently to prevent burning and sticking of masala on the dish.
  • Once it is almost cooked add the fried Onion which was separated before, Lemon juice, Garam masala powder, Chopped coriander leaves and Pudina (mint) leaves. The flame is now adjusted to simmer mode.
  • Add Black pepper powder, Beaten Curd, and cook till the Chicken and masala blend together.
Coalescing the Chicken masala and Ghee-rice
  • Garnishing is done on the ghee rice by adding the 3/4 th of the remaining fry of Onion, Cashew nuts, and Sultana raisins, a pinch of artificial color (yellow/ orange) sprinkled over the rice, Saffron dipped in milk, Edible Rosewater, Coriander leaves and Star anise (Optional).
  • Dum is the final stage of preparation. This is done by layering masala and rice and tightly sealing the lid by a maida dough or even using a loincloth. Hot coal or charcoal is placed on the lid while cooking. The flame need to be in a simmer mode in this stage of preparation.

Notes and tips

  • The rice is different in Thalassery biryani. A small-grained, thin(not round), good aroma, variant of rice known as Khaima/Jeerkasala [rx] is used. Basmati rice is not used to make Thalassery biryani.
  • Khaima/Jeerakasala rice do not require Pre-soaking and Post-draining of water after preparation, like the usual rice varieties.
  • No oil is used for the chicken base and chicken is not fried before adding to the masala[rx].
  • Jeerakashala rice/ Khaima rice is used for Thalassery Biriyani.
  • Chicken Korma should have little gravy to mix in the rice. If required, add water to have enough gravy.
  • Use small tender chicken for the best results.
  • You can add a little color to the rice by adding saffron strands to milk or adding a little yellow food color.
  • Always prepare Rice first and allow to cool. It is important to cool the rice before layering so the rice grains stay intact.
  • The onions and tomatoes should be mashed nicely before adding the chicken pieces to the gravy.
  • Grind little coconut and cashews and add to the gravy to make a thicker Korma. It tastes awesome too!
  • Check how to make Garam Masala at home for the perfect taste.
  • If you are looking for an easier chicken Biriyani recipe, check Quick and easy Chicken Biriyani.

Read More

Biryani Recipe – Types, Ingredients, Recepies

Biryani Recipe/Biryani is the royal dish amongst all the exotic rice dishes of India, and remains the dish to serve on all best and auspicious occasions. Whether one serves it to welcome house guests on their first day, or whether it be the main course of the menu in formal entraining or a gala festivity, the painstaking care which the housewife will take in the preparations of Biryani will commence when she selects her ingredients. Nothing but the best will do. Although there are numerous variations of Biryani, our carefully compiled recipes are fit to serve Royalty. The pride and care that goes in the making of Biryani is a story itself. We remember nostalgically, the day when grandma used to make Biryani. The frying of the onions just to that particular goodness; the weighing of the saffron with the precision of a goldsmith; the marinating of the meat in the spices and curds; the weighing down of the lid with a brick; the listening in, in order to ascertain whether it is ghee or moisture that is sizzling, plus a lot of other rigmarole. We must confess that in those days the pot of Biryani., when finally opened, announced itself to the whole neighborhood, and the aroma and fragrance that emanated was sufficient to make the most fastidious smack their lips in anticipation. Whilst we cannot indulge in all these time-consuming activities, here is a recipe that even grandmother will be hard to put improve upon.

Biryani Recipe in Urdu Chicken Paksitani Images Pics

Today’s recipe is definitely a special one.  It is one of my favorite Indian dishes.  Hyderabadi Chicken Biryani, like all the food of the area, is greatly influenced by the Mughals, Arabic, Turkish and Iranian food that use plenty of rice, wheat, and spices.  I particularly like the mix of spices and herbs in this recipe: the aroma of the mint that you can smell throughout the house while the biryani is cooking is inebriating.  My husband says it is one of the best biryani he has ever eaten, and that is a fantastic compliment being that he has actually eaten plenty throughout his life! When you read the long list of ingredients, this dish looks like a lot of work, but you’ll be amazed by how quickly it actually comes together, so much so that I often make it as a mid-week’s dinner.  You basically need to mix all the marinade ingredients together, put the chicken in it and refrigerate it.  Then cook the rice for a few minutes and layer both the chicken, rice, and herbs in a heavy-bottomed pot… let it cook for 30 minutes and you will have a dinner set for a king… or better still, a maharaja!  Serve it warm with some raita on the side for a complete and delicious

The Ingredients required for a chicken biryani are

  • 7-8 Onions (very thinly sliced and deep-fried until light brown)
  • 10-15 Cashews (fried in a little desi ghee/clarified butter)
  • 1 Kg Chicken on the bone cut into 12 pieces
  • 1 cup yogurt
  • 2 Tsp Garlic paste
  • salt to taste
  • 500 gm Basmati Rice (washed and soaked in salted water for at least half an hour)
  • 3-4 Tbsp oil
  • Oil for frying the onions
  • 6-7 cloves
  • 2 (1 inch) Cinnamon
  • 4 green Cardamoms
  • 3 Bay leaves
  • 1/4 Tsp Caraway seeds (shahi jeera/black cumin seeds)
  • 4 large Tomatoes (chopped finely)
  • 1/4 Tsp of mace powder
  • 1/4 Tsp of grated Nutmeg
  • 1 Tsp Coriander powder
  • 1 Tsp red Chili powder (to taste)
  • 1/2 Tsp Turmeric powder
  • 2-3 green Chilies (to taste, chopped)
  • 1 Tbsp Ginger (chopped)
  • 1 Tbsp Garlic (chopped)
  • 6-7 dried, pitted prunes
  • 1/2 cup of milk a few strands of Saffron (kesar)
  • 3-4 Tbsp Desi ghee (clarified butter)
  • 2 cups of fresh green Coriander (chopped)
STEP 1
  • Marination
  • Marinate the chicken pieces in 1 cup yogurt, 2 Tsp garlic paste and a little salt, for a good 8 hours.
STEP 2
  • Making Barista (fried onions) for chicken biryani
  • Slice the onions very thinly (almost paper thin) using a sharp knife. Heat oil in a pan or Kadai.
    Separate the sliced onions using your fingertips. Put the onions in the oil and reduce the heat to medium-low.
    Keep stirring the onions, so that they get evenly browned. The trick is to evenly and slowly brown the onions. If the flame is very high the onions will burn on the outside and remain watery on the inside.
  • Once a uniform color is obtained, drain on a thick layer of kitchen paper, so that maximum oil is soaked. Keep these aside.  As they cool down, the onions will become crispy.
STEP 3
  • Boiling the rice
  • Boil the rice. For this take a BIG vessel (deep and wide), but lots of water in it, tip in the soaked rice along with 1 stick cinnamon, 3-4 cloves, 2 green cardamoms, 1/4 tsp of Shahi jeera (caraway seeds), and more salt.
  • Remember that you should boil the rice in lots of water and salt (pretty much like pasta). The rice should absorb the salt otherwise the biryani will be tasteless. Boil on a high flame and let it boil vigorously on high flame for about 5-7 minutes.
  • You have to par-cook the rice (meaning 3/4 cooked and rest will get cooked later). Do not over boil the rice. To check if the rice is done you can take a grain of rice out and press in between your thumb and forefinger. If the grain breaks into 3 parts, it means your rice is cooked just right. Now strain the rice and spread it out on a flat tray or surface, so that it cools faster.
STEP 4
  • Preparing the chicken
  • Heat oil in a deep pan, add the remaining bay leaves, cloves, cinnamon, and green cardamoms. When they crackle, add the ginger, garlic and chilies. Saute for a minute and add the marinated chicken, along with the marinade. Cook on medium heat till all the water dries up (water from the chicken and yogurt).
  • Add the tomatoes, 1/3 of the fried onions, all the powdered spices, salt, and cook till all the water from the tomatoes dries up. If the chicken is cooking too quickly then either cook on a high flame to fasten the evaporation or remove the chicken pieces aside.
  • The chicken should be just cooked and dry (because it will get
    cooked further in the final step and if any water is left in it the rice will become soggy).
  • Once done, sneak a taste, adjust the seasoning. Mix in the dried prunes.
STEP 5
  • Make saffron milk
  • In 1/2 cup of warm milk crush a pinch of saffron strands and put some whole strands. Wait till it turns yellow. Keep on one side.
  • Final STEP Assembling the chicken biryani
  • Use a deep heavy bottom pan with a lid.
  • First spread some desi ghee at the bottom of the pan.
  • Second, a layer of rice, followed by a layer of chicken. Now sprinkle a generous handful of chopped coriander and fried onions.
  • Repeat the layers with rice being the topmost layer. Sprinkle the leftover onions and all the cashews.
  • Pour the milk and saffron on the top using a spoon, evenly covering the whole area.
  • Once all layers are set, take melted desi ghee and with a spoon pour it around the rim of the vessel and a little on the rice.

Best Biryani Recipe

Biryani Recipe in Urdu Chicken Paksitani Images Pics

Biryani is the royal dish amongst all the exotic rice dishes of India and remains the dish to serve on all best and auspicious occasions. Whether one serves it to welcome house guests on their first day, or whether it be the main course of the menu in formal entraining or a gala festivity, the painstaking care which the housewife will take in the preparations of Biryani will commence when she selects her ingredients. Nothing but the best will do. Although there are numerous variations of Biryani, our carefully compiled recipes are fit to serve Royalty. The pride and care that goes in the making of Biryani is a story itself. We remember nostalgically, the day when grandma used to make Biryani. The frying of the onions just to that particular goodness; the weighing of the saffron with the precision of a goldsmith; the marinating of the meat in the spices and curds; the weighing down of the lid with a brick; the listening in, in order to ascertain whether it is ghee or moisture that is sizzling, plus a lot of other rigmarole. We must confess that in those days the pot of Biryani., when finally opened, announced itself to the whole neighborhood, and the aroma and fragrance that emanated was sufficient to make the most fastidious smack their lips in anticipation. Whilst we cannot indulge in all these time-consuming activities, here is a recipe that even grandmother will be hard to put improve upon.

  • Add all the marination ingredients to a bowl. yogurt, salt, red chili powder, biryani masala, turmeric, ginger-garlic paste, lemon juice, cardamom powder, mix them well to make a paste.
  • Marinate the chicken with the prepared yogurt and masala paste prepared in step 1. Allow it to sit overnight in the fridge or for at least 2 hours. Keeping overnight makes the chicken very soft once the biriyani is cooked. If you are marinating it just for 2 hours, i suggest keeping the pieces too small to medium and not very large
  • Add dry spices to a pot of boiling water along with few drops of oil. You can add the dry spices to a muslin cloth and make a knot if you don’t like to get a bite of the spices. Add soaked rice and cook till ¾th cooked. The rice must be grainy and you must get a bite into it meaning it has to be slightly undercooked.
    4. Add the chicken marinade to a heavy bottom pot. Sprinkle fried onions, chilies, coriander, and mint leaves. Add oil and mix it.
  • Layer the rice over the chicken. The rice must be moist and not dripping water. It should not be dry either.
  • Add fried onions, mint, and coriander leaves. Sprinkle biryani masala
  • Layer the rice again.
  • Sprinkle fried onions, mint and coriander leaves, and biryani masala. Pour the saffron milk
    Use a foil to cover the rim. You can also use a thick clean kitchen cloth. or make the dough and stick to the rim of the pot.
  • Cover the pot with a lid. If using dough. make sure the lid sits on the dough
  • Place the pot over a hot old Tawa. Cook on a medium-high for about 15 to 20 minutes
  • Lower the flame to very low and cook for another 15 minutes. Switch off the stove and let it rest for sometime

Dum Biryani Recipe

Biryani Recipe in Urdu Chicken Paksitani Images Pics
  • Hyderabadi Biryani is a Hyderabadi dish based on basmati rice and goat meat. Popular variations use chicken instead of goat. The blending of Mughlai and Telangana cuisines in the kitchens of the Nizam, ruler of the historic Hyderabad State, resulted in the creation of Hyderabadi Biryani.
  • I have had great luck with this biryani recipe in the past but this is the first time I got a chance to take step-by-step pics to share it with you. I’ve already posted a different version of  Dum Biryani before that required an electric oven but you can make this just on a stovetop. There are many different types and versions of regional biryani recipes. And Hyderabadi Dum Biryani is one of the most popular of all.
  • The secret to this version of biryani is to make sure you don’t overcook the rice in step 8.  Enjoy making this “Dum Biryani”.

INGREDIENTS

  •  1 kg – Chicken 1 kg – Rice 1 bunch – pudina 1 bunch – Coriander leaves 4 to 5 – Onions 3 tbsp – Ginger Garlic paste
  • 1.5 tbsp – chili powder 1/2 tbsp – Turmeric powder 3 tbsp – Chicken masala 2 tbsp – coriander powder Whole Garam Masala 3 to 4 – biriyani leaves 1 cup – Curd 2 – Lemon.

METHOD

  • Clean the chicken and add chilli powder, coriander powder, ginger garlic paste, salt, turmeric powder, chicken masala, curd and keep aside for about 30 minutes.
  • Add enough oil and fry finely chopped onions till golden brown color.
  • Remove from oil.
  • Now drop the marinated chicken in that oil and keep it aside.
  • Take rice in another vessel, add whole garam masala, biryani leaves, salt, and allow it to cook.
  • When rice is half cooked, strain it.
  • Cook the chicken and add pudina and coriander leaves.
  • Add half the boiled rice and fried onions.
  • Add remaining rice and onions layer by layer and cover the vessel with a lid (don’t allow pressure to go out). Reduce flame and cook for 40 min.
  • Finally, add lime juice mixed with turmeric powder through small holes made in the rice.

Simple Biryani Recipe

Biryani Recipe in Urdu Chicken Paksitani Images Pics
  • Be a kid or a teenager or an adult or an oldie, chicken lovers trend all over the world at all times! One meat that is a favorite of all beyond belief! When cooked, it can be presented in many guises. Sauté it, fry it, toss it, bake it, steam it – eat it the way you want to. Whatever its form may be upon being cooked, its flavor may change but its flesh remains high in protein, low in fat and can be digested easily. Or try out these recipes from Hyderabadi Cuisine like Gulabari Kofta Biryani, Mushroom Galouti, Gosht Gulbarga, Boorani Raita.

Ingredients – 1

  • Basmati rice – 3 cups
  • Chicken- 1 lb (1/2 kg) (cut into small pieces)
  • Onion -1 large/2 small ( cut lengthwise)
  • Tomato – 2 ( finely chopped or crushed)
  • Ginger garlic paste -1 tsp
  • Coriander leaves – ¼ cup (finely chopped)
  • Mint leaves – ¼ cup (finely chopped)
  • Green chilies – 5 no’s (finely chopped)
  • Oil -3 tbsp
  • Ghee – 3 tbsp
  • Yogurt -1/4 cup
  • Water Coconut milk mixture – 4.5 cups ( 1 cup coconut milk diluted with remaining water)
  • Salt – to taste
  • Chilly powder – 2 tsp ( or as needed)
  • Fennel Powder – 2 tbsp
  • Turmeric powder – ¼ tsp
  • Ingredients-2 ( For Marination)
  • Salt – ¼ tsp
  • Lemon juice /Yoghurt – 2 tblsp
  • Turmeric powder – ¼ tsp
  • Coriander powder – 1 tsp
  • Cumin Powder – 1 tsp
  • Garam Masala – 1 tsp
  • Pepper powder – ½ tsp
  • Chilly Powder – 1 tsp
  • Ginger garlic paste -1 tsp
  • Garam Masala
  • Bay leaf – 2
  • Cinnamon – 4
  • Star Anise – 2
  • Cloves -5
  • Cardamom -3

Preparation Steps

  • Wash and cut the chicken into small pieces. Marinate using all ingredients from list-2 and let it rest in the refrigerator for at least half an hour.
  • Rinse the rice, soak it for at least 15 minutes, drain all water from it and keep aside.
  • Optionally, toast the rice with some ghee till a nice aroma comes. This will make the biryani even more flavorful and prevent the rice from sticking to each other. You can omit this step if you don’t have time.

Method

  • In a heavy deep vessel/ pressure cooker heat oil and ghee together. Once it gets heated up, add the whole garam masala. You can grind the garam masala and add it if you do not like the whole masala coming in your mouth.
  • Slowly add onions along with chopped green chilies.
    When onions turn slightly brown and crispy add ginger garlic paste, chopped coriander, and mint leaves.
  • Next, add tomatoes and sauté for a while till the oil separates.
  • Now add the marinated chicken along with turmeric powder, chilly powder, fennel powder, yogurt and salt. Sauté everything for 5-10 minutes until it thickens to a gravy consistency
Biryani Recipe in Urdu Chicken Paksitani Images Pics
  • Beef Masala and Basmati rice combined together into delicious Biryani…
    When it comes to biryani, I always go with chicken. Bone-in chicken pieces like a drumstick or leg-thigh pieces make excellent biryanis. I seldom make mutton or goat biryani as I am not a fan of mutton. I love beef but haven’t tried making biryani with it.
  • Last week, I had received an email from one of my readers asking me to share the recipe for making beef biryani. I had been thinking of making beef biryani for so long, and now the email request inspired me to make up my mind to make beef biryani over the weekend.
  • Since beef has to be cooked for a longer time, I made the beef masala in a pressure cooker. That kind of made the preparation process much easier. Basmati rice was cooked separately in a rice cooker and then combined with the beef masala. One of my favorite ingredients to add in biryani is fried onion, I make homemade fried onions and I say No to store-bought ones as they don’t taste any good. Freshly fried onions enhance the flavor of the biryani greatly and it imparts a nice aroma too.
  • Now, it’s time to brag: This beef biryani tasted phenomenal, much better than chicken biryani or the beef restaurant biryanis. If you are looking for an incredibly tasty beef biryani, I will say you gotta try this recipe.

Ingredients

  • 100ml/3½oz full-fat milk
  • 1 heaped tsp saffron strands
  • 1kg/2lbs 2oz braising steak, cut into bite-sized chunks
  • 4 onions, peeled
  • 4 garlic cloves, peeled
  • 25g/1oz fresh root ginger, peeled and roughly chopped
  • 2 fresh red chillies, deseeded and roughly chopped
  • 5 cloves
  • 2 tsp cumin seeds
  • 2 tsp coriander seeds
  • ¼ cinnamon stick
  • 12 cardamom pods
  • 2½ tsp sea salt flakes, plus extra to season
  • ½ whole nutmeg, finely grated
  • 135ml/4¾fl oz sunflower oil
  • 200ml/7fl oz natural yoghurt
  • 2 bay leaves
  • 2 tsp caster sugar
  • 325g/11½oz basmati rice
  • 4 tbsp chopped fresh coriander
  • 50g/2oz butter

Method

  • Pour the milk into a small saucepan, add the saffron threads and heat gently for two minutes without boiling. Remove from the heat and set aside for 2-3 hours, preferably overnight trip the beef of any hard fat and cut into bite-sized pieces. Heat two tablespoons of oil in the frying pan. Season the beef with salt and freshly ground black pepper and fry in 2-3 batches over medium-high heat until browned on all sides. Transfer to a large, lidded saucepan.
  • While the beef is frying, roughly chop two of the onions and put in a food processor with the garlic, ginger, and chilies. Add 50ml/2fl oz cold water and blend to a smooth paste.
    Put the cloves, cumin, coriander, cinnamon, 1½ teaspoons salt, and seeds from the cardamom pods into a pestle and mortar. Grind until a fine powder. Grate the nutmeg into the mixture and tip into the onion paste. Add plenty of freshly ground black pepper. Mix until all the ingredients are combined.
  • Add a further three tablespoons of oil into the same frying pan that was used to cook the beef and fry the spiced onion paste over medium heat for around 10 minutes until lightly browned, stirring often. Place the mixture into the pan with the beef. Stir in the yogurt, 450ml/16fl oz water, and bay leaves. Place the pan over low heat and bring to a gentle simmer. Cover with a lid and simmer gently for 1½ hours or until the beef is tender, stirring occasionally.
  • Remove the lid from the pan and stir in the sugar. Increase the heat and simmer the sauce for 10 minutes, or until reduced and thick. Add a little more salt and pepper to taste.
    Toast the almonds in a non-stick frying pan and cook over medium heat for 4-6 minutes. Stir the sultanas into the almonds and immediately tip into a heatproof bowl. Set aside to cool.
  • Cut the remaining two onions in half and slice thinly. Pour two tablespoons of oil into a frying pan and fry the onions for 6-8 minutes over fairly high heat until softened and golden-brown, stirring frequently. Set aside.
  • Preheat the oven to 180C/350F/Gas 4.
  • Half-fill a large pan with water, add one teaspoon of salt and bring to a boil. Put the rice in a sieve and rinse under plenty of cold water. Stir the rice into the hot water and return to the boil. Cook for five minutes and drain well. Add the coriander and stir until well combined.
  • Transfer half the meat and sauce into a large, ovenproof dish. Spoon over half of the part-cooked rice and drizzle with half the soaked saffron threads and milk. Top with half the fried onions. Repeat the layers once more. Dot with the butter. Cover the dish with two layers of tightly fitting foil and bake for 30 minutes.
  • Hard-boil the eggs for nine minutes until firm and drain in a sieve under running water until cool enough to handle. Peel the eggs and cut into quarters.
  • Remove the dish from the oven and discard the foil. Use a fork to lightly fluff the rice. Garnish with the freshly boiled eggs, scatter with toasted almonds and sultanas. Add a few fresh coriander leaves and serve.

References

Chicken Biryani – Types, Procedure and How To Make

Katchi Biryani is the royal dish amongst all the exotic rice dishes of India, and remains the dish to serve on all best and auspicious occasions. Whether one serves it to welcome house guests on their first day, or whether it be the main course of the menu in formal entraining, or a gala festivity, the painstaking care which the housewife will take in the preparations of Biryani will commence when she selects her ingredients. Nothing but the best will do. Although there are numerous variations of Biryani, our carefully compiled recipes are fit to serve Royalty. The pride and care that goes in the making of Biryani is a story itself. We remember nostalgically, the day when grandma used to make Biryani.

Ingredients of Chicken Biryani 

  • 2 lbs. chicken
  • 4 large onions, finely sliced and fried in ghee or butter
  • 2 cups yoghurt
  • 3 green chillies, chopped
  • 2 green chillies, whole
  • 1 bunch mint leaves, chopped
  • 2 Tbsp. ghee or butter
  • 1 tsp.garam masala
  • 1 Tbsp. ginger-garlic paste
  • 2 3/4 cups rice
  • pinch of saffron
  • 1 bunch coriander leaves, chopped

Procedure of Chicken Biryani 

  • Marinate chicken with fried onions (should be red and just crush it with hand, don’t blend), yogurt (put a lot of yogurt and onions if you want a lot of masalas), chopped green peppers (don’t use red mirchi powder, the taste won’t be the same), chopped mint leaves, ghee, garam masala powder, salt, ginger-garlic paste. Leave this to marinate at least 4-5 hours if it’s chicken, and 12 hours if it’s lamb or goat.
  • Meanwhile, prepare for the rice by putting all these ingredients out, because the rice gets ruined if you start looking for everything while doing the … mix food color or zaafran (saffron) in milk, chop coriander leaves, a few green peppers (whole, don’t chop), garam masala powder, fried onions, butter or ghee, lemon juice.
  • Boil water, when it starts getting hot, put whole garam masala (long, big ilaichi – the black one, Kala jeera (black cumin), whole black pepper, cinnamon sticks) and a little bit of oil so that the rice grains don’t stick to each other (something I learned from my mommy) and salt… when the water comes to boil, put the rice in and boil slightly (I keep the mark by checking the rice and I strain it when the rice grain gets 3-4 lines on ’em LOL… cook it a lot less than you normally would for regular biryani because it has to cook more with the chicken…)
  • Once you strain the rice, leave a thin layer of rice on the bottom of the pot because the chicken/meat tends to stick, so if there’s rice on the bottom, that’ll stick, not the meat.
  • Dump the marinated chicken in the pateela, and cover the chicken with rice.
  • Cut the butter stick into 4 pieces and put each piece in a different part of the pot.
  • Pour the lemon juice over the rice, I like to make a smilie face with the color/saffron milk sticking the green peppers in the rice as eyes LOL…
  • Then put the coriander, fried onions, and sprinkle a bit of garam masala powder.
  • Cover the pot completely with foil and then the cover so that no steam gets out. Leave it on high heat for a while (maybe 10 mins) after that turn it to medium.
  • If you have a burner, its better than an electric stove because the heat gets everywhere; but to be on the safe side, rotate the pot every 10 mins so that the meat cooks evenly.
  • After about 30-35 mins, you’ll smell the biryani because of immense steam coming out of the pot… you might want to check if the rice looks properly cooked… if so you can turn it off… if there’s no steam coming out, then leave it a few minutes more…

How To Make Chicken Biriyani at Home

How To Make Chicken Biriyani at Home/Chicken Biryani is the royal dish amongst all the exotic rice dishes of India, and remains the dish to serve on all best and auspicious occasions. Whether one serves it to welcome house guests on their first day, or whether it be the main course of the menu in formal entraining or a gala festivity, the painstaking care which the housewife will take in the preparations of Biryani will commence when she selects her ingredients. Nothing but the best will do. Although there are numerous variations of Biryani, our carefully compiled recipes are fit to serve Royalty. The pride and care that goes in the making of Biryani is a story itself. We remember nostalgically, the day when grandma used to make Biryani. The frying of the onions just to that particular goodness; the weighing of the saffron with the precision of a goldsmith; the marinating of the meat in the spices and curds; the weighing down of the lid with a brick; the listening in, in order to ascertain whether it is ghee or moisture that is sizzling, plus a lot of other rigmarole. We must confess that in those days the pot of Biryani., when finally opened, announced itself to the whole neighbourhood, and the aroma and fragrance that emanated was sufficient to make the most fastidious smack their lips in anticipation. Whilst we cannot indulge in all these time consuming activities, here is a recipe which even grandmother will be hard to put improve upon.

Look no further. Learn how to make easy chicken biryani now!If you would like a chicken biryani recipe with video and step-by-step photos, we have got you! Chicken biryani may be a simple and super flavourful one-pot meal that’s best served with raita and salad. There is a reason why chicken biryani is that the most ordered dish in India since the previous couple of years! But why order it when you can make flavourful and delectable restaurant-style biryani at home?

A plate of chicken Biryani is a perfect balance of good quality protein and carbs. This biryani recipe is prepared using basmati rice, chicken thighs, hung curd, onion, tomato, milk, saffron and a melange of whole and ground spices. For preparing this amazing and mouth-watering Biryani recipe, chicken is marinated in yoghurt and a mix of spices and then cooked using slow-cooking method. Chicken Biryani is one dish which will be enjoyed on several occasions like buffet, kitty party, potluck and even game night. You can make this Biryani to treat your loved ones on any occasion. To help you out, here are some easy steps which will guide you in preparing this amazing dish.

INGREDIENTS OF CHICKEN BIRYANI

  • 1 cup boiled basmati rice
  • 600 grams of chicken
  • 1/2 teaspoon mint leaves
  • 1 tablespoon garam masala powder
  • salt as required
  • 1 teaspoon saffron
  • 2 tablespoon refined oil
  • 1 tablespoon bay leaf
  • 3 green cardamom
  • 1 black cardamom
  • 2 clove
  • 1 teaspoon cumin seeds
  • 2 onion
  • 4 green chillies
  • 1 teaspoon turmeric
  • 1 tablespoon ginger paste
  • 1 tablespoon garlic paste
  • 1 teaspoon red chilli powder
  • 1 cup hung curd
  • 1/2 tablespoon ginger
  • 2 tablespoon coriander leaves
  • 2 drops kewra
  • water as required
  • 1 tablespoon rose water
  • 1 tablespoon ghee

Ingredient

  • 2 cups rice (preferably Basmati)
  • 500g (1 lb) chicken
  • 6 tablespoons oil
  • 300 ml (10 oz) yoghurt
  • 3 cloves of garlic, crushed and chopped
  • 1.5 cm ginger, peeled and sliced
  • 5 large onions, chopped
  • ½ cup tomatoes, puréed
  • 2 chilis, chopped
  • 1 teaspoon turmeric powder
  • 5-6 strands saffron
  • 8 cloves
  • 10 cm (4 inches) cinnamon stick
  • 5 black pepper corns
  • 8 cardamom pods
  • 1 teaspoon cumin
  • Salt to taste

How To Make Chicken Biriyani

Procedure

Chicken biryani being prepared for 2000 people in Bidar, India.
  • Cook soaked and washed rice.(Preferably Basmati Rice)
  • Marinate the chicken in lemon juice, yoghurt, ginger, garlic, salt, turmeric powder, cumin powder, cloves, chillis, chopped tomatoes, tomato purée
  • Heat oil in a cooker and add onions, cook till onions turn golden brown. Add these to the chicken.
  • Grease a heavy bottomed deep and wide mouthed pan. Place a layer of rice. Put in the masala (the chicken and marinade) Top with the rest of the rice and put the saffron on top
  • Heat in the oven for 1 – 1½ hours at 150°C (300°F); to check whether ready, cut into a piece of chicken to see if it is cooked.
  • Serve the biryani with yoghurt on the side

Or

  • Step 1 / 4 Prepare Saffron And Kewra Water – To make this delightful biryani, soak saffron in water to organize saffron water. Next, mix kewra drops in water and blend well to form kewra water.
  • Step 2 / 4 Saute Onions And Tomatoes For 2-3 Minutes – In the meanwhile, heat refined oil during a deep bottomed pan. Once the oil is hot enough. Add cumin seeds, bay leaf, green cardamom, black cardamom, cloves in it, and saute for a few minutes. Then, add chopped onion in it and saute until pink. Now, add chicken into it with slit green chillies, turmeric, salt to taste, ginger garlic paste, red chilli powder, and green chilli paste. Mix well all the spices and cook for 2-3 minutes. Then, add hung curd into it
  • Step 3 / 4 Cook On Low Heat For 5-6 Minutes – Turn the flame to medium again and add garam masala in it alongside ginger julienned, coriander and mint leaves. Add kewra water, perfume and saffron water in it. Cook till the chicken is tender.
  • Step 4 / 4 Serve Hot alongside your Favourite Chutney Or Raita – Then add 1 cup rice and spread evenly. Then add saffron water and pour ghee over it. Cook for 15-20 minutes with lid and garnish with 1 tbsp fried onions and coriander leaves.
  • Special Tips – The first and foremost important thing to require care of while preparing chicken biryani is, always use a heavy-bottomed pan as you’d not want the chicken getting cooked.

The restaurant-style chicken biryani uses the entire chicken in preparation and therefore the pigeon breast can dry when cooking reception . it is often suggested to use chicken thigh or drums…

If you would like your chicken to be juicier in your biryani, don’t remove the bone.

If your cooked rice has turned sticky, spread it on a plate and leave it for five minutes. The rice are going to be separate and fluffy again.
Freshly pound spices bring out the simplest taste in Biryani, so confirm that you simply dry roast all the entire spices for an honest 2-3 minutes then pound or grind them.

References

Chicken Biryani – How To Make Chicken Biriyani At Home

Chicken Biryani is the royal dish amongst all the exotic rice dishes of India, and remains the dish to serve on all best and auspicious occasions. Whether one serves it to welcome house guests on their first day, or whether it be the main course of the menu in formal entraining, or a gala festivity, the painstaking care which the housewife will take in the preparations of Biryani will commence when she selects her ingredients. Nothing but the best will do. Although there are numerous variations of Biryani, our carefully compiled recipes are fit to serve Royalty. The pride and care that goes in the making of Biryani is a story itself. We remember nostalgically, the day when grandma used to make Biryani. The frying of the onions just to that particular goldness; the weighing of the saffron with the precision of a goldsmith; the marinating of the meat in the spices and curds; the weighing down of the lid with a brick; the listening in, in order to ascertain whether it is ghee or moisture that is sizzling, plus a lot of other rigmarole. We must confess that in those days the pot of Biryani., when finally opened, announced itself to the whole neighbourhood, and the aroma and fragrance that emanated was sufficient to make the most fastidious smack their lips in anticipation. Whilst we cannot indulge in all these time consuming activities, here is a recipe which even grandmother will be hard to put improve upon.

Look no further. Learn how to make easy chicken biryani now!If you would like a chicken biryani recipe with video and step-by-step photos, we have got you! Chicken biryani may be a simple and super flavourful one-pot meal that’s best served with raita and salad. There is a reason why chicken biryani is that the most ordered dish in India since the previous couple of years! But why order it when you can make flavourful and delectable restaurant-style biryani at home?

A plate of chicken Biryani is a perfect balance of good quality protein and carbs. This biryani recipe is prepared using basmati rice, chicken thighs, hung curd, onion, tomato, milk, saffron and a melange of whole and ground spices. For preparing this amazing and mouth-watering Biryani recipe, chicken is marinated in yoghurt and a mix of spices and then cooked using slow-cooking method. Chicken Biryani is one dish which will be enjoyed on several occasions like buffet, kitty party, potluck and even game night. You can make this Biryani to treat your loved ones on any occasion. To help you out, here are some easy steps which will guide you in preparing this amazing dish.

INGREDIENTS OF CHICKEN BIRYANI

  • 1 cup boiled basmati rice
  • 600 grams of chicken
  • 1/2 teaspoon mint leaves
  • 1 tablespoon garam masala powder
  • salt as required
  • 1 teaspoon saffron
  • 2 tablespoon refined oil
  • 1 tablespoon bay leaf
  • 3 green cardamom
  • 1 black cardamom
  • 2 clove
  • 1 teaspoon cumin seeds
  • 2 onion
  • 4 green chillies
  • 1 teaspoon turmeric
  • 1 tablespoon ginger paste
  • 1 tablespoon garlic paste
  • 1 teaspoon red chilli powder
  • 1 cup hung curd
  • 1/2 tablespoon ginger
  • 2 tablespoon coriander leaves
  • 2 drops kewra
  • water as required
  • 1 tablespoon rose water
  • 1 tablespoon ghee

Ingredient

  • 2 cups rice (preferably Basmati)
  • 500g (1 lb) chicken
  • 6 tablespoons oil
  • 300 ml (10 oz) yoghurt
  • 3 cloves of garlic, crushed and chopped
  • 1.5 cm ginger, peeled and sliced
  • 5 large onions, chopped
  • ½ cup tomatoes, puréed
  • 2 chilis, chopped
  • 1 teaspoon turmeric powder
  • 5-6 strands saffron
  • 8 cloves
  • 10 cm (4 inches) cinnamon stick
  • 5 black pepper corns
  • 8 cardamom pods
  • 1 teaspoon cumin
  • Salt to taste

How To Make Chicken Biriyani

Procedure

Chicken biryani being prepared for 2000 people in Bidar, India.
  • Cook soaked and washed rice.(Preferably Basmati Rice)
  • Marinate the chicken in lemon juice, yoghurt, ginger, garlic, salt, turmeric powder, cumin powder, cloves, chillis, chopped tomatoes, tomato purée
  • Heat oil in a cooker and add onions, cook till onions turn golden brown. Add these to the chicken.
  • Grease a heavy bottomed deep and wide mouthed pan. Place a layer of rice. Put in the masala (the chicken and marinade) Top with the rest of the rice and put the saffron on top
  • Heat in the oven for 1 – 1½ hours at 150°C (300°F); to check whether ready, cut into a piece of chicken to see if it is cooked.
  • Serve the biryani with yoghurt on the side

Or

  • Step 1 / 4 Prepare Saffron And Kewra Water – To make this delightful biryani, soak saffron in water to organize saffron water. Next, mix kewra drops in water and blend well to form kewra water.
  • Step 2 / 4 Saute Onions And Tomatoes For 2-3 Minutes – In the meanwhile, heat refined oil during a deep bottomed pan. Once the oil is hot enough. Add cumin seeds, bay leaf, green cardamom, black cardamom, cloves in it, and saute for a few minutes. Then, add chopped onion in it and saute until pink. Now, add chicken into it with slit green chillies, turmeric, salt to taste, ginger garlic paste, red chilli powder, and green chilli paste. Mix well all the spices and cook for 2-3 minutes. Then, add hung curd into it
  • Step 3 / 4 Cook On Low Heat For 5-6 Minutes – Turn the flame to medium again and add garam masala in it alongside ginger julienned, coriander and mint leaves. Add kewra water, perfume and saffron water in it. Cook till the chicken is tender.
  • Step 4 / 4 Serve Hot alongside your Favourite Chutney Or Raita – Then add 1 cup rice and spread evenly. Then add saffron water and pour ghee over it. Cook for 15-20 minutes with lid and garnish with 1 tbsp fried onions and coriander leaves.
  • Special Tips – The first and foremost important thing to require care of while preparing chicken biryani is, always use a heavy-bottomed pan as you’d not want the chicken getting cooked.

The restaurant-style chicken biryani uses the entire chicken in preparation and therefore the pigeon breast can dry when cooking reception . it is often suggested to use chicken thigh or drums…

If you would like your chicken to be juicier in your biryani, don’t remove the bone.

If your cooked rice has turned sticky, spread it on a plate and leave it for five minutes. The rice are going to be separate and fluffy again.
Freshly pound spices bring out the simplest taste in Biryani, so confirm that you simply dry roast all the entire spices for an honest 2-3 minutes then pound or grind them.

References

Eggs – Nutrition Value and Health Benefit

Eggs an inexpensive but highly nutritious food, provide balanced nutrients that impact human health. Eggs contain ample essential proteins, fats, vitamins, minerals, and bioactive compounds, and their compositions and net amount could be influenced by strain, age, hen diet, and environmental conditions. The nutrients to energy density ratio of one egg is high with many essential nutrients as shown in []. A medium-sized boiled egg (50 g) contains 78 kcal energy, 6.29 g protein, 0.56 g carbohydrate, and 5.3 g total fat, of which 1.6 g is saturated, 2.0 g is monounsaturated, 0.7g is polyunsaturated, and 186 mg is cholesterol. As for micronutrients, egg contains a variety of minerals (calcium, iron, magnesium, phosphorus, potassium, sodium, and Zinc) and most vitamins (thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, vitamin A, vitamin E, vitamin D, and vitamin K) except for vitamin C. Some of these nutrients, such as zinc, vitamin A, vitamin D, and vitamin E, may not be enough in a western diet.

Eggs – Nutrition Value and Health Benefit

Nutrient values of a medium-size boiled egg, whole milk with added vitamin D, and boiled manufacturing beef

Category Boiled egg Whole milk with added vitamin D Boiled manufacturing beef
Nutrient Unit 1 large
(50.0 g)
1Value
(100 g)
1Value
(100 g)
1Value
(100 g)
Proximates
Energy kcal 78 155 61 126
Water g 37.31 74.62 88.13 73.1
Protein g 6.29 12.58 3.15 24.21
Total lipid (fat) g 5.3 10.61 3.25 3.26
Carbohydrate, by difference g 0.56 1.12 4.8 0
 Fiber, total dietary g 0 0 0 0
 Sugars, total g 0.56 1.12 5.05 0
Minerals
 Calcium, Ca mg 25 50 113 6
 Iron, Fe mg 0.59 1.19 0.03 1.78
 Magnesium, Mg mg 5 10 10 16
 Phosphorus, P mg 86 172 84 129
 Potassium, K mg 63 126 132 183
 Sodium, Na mg 62 124 43 32
 Zinc, Zn mg 0.53 1.05 0.37 5.02
Vitamins
 Vitamin C, total ascorbic acid mg 0 0 0 0
 Thiamin mg 0.033 0.066 0.046 0.042
 Riboflavin mg 0.257 0.513 0.169 0.096
 Niacin mg 0.032 0.064 0.089 1.759
 Vitamin B6 mg 0.06 0.121 0.036 0.16
 Folate, DFE μg 22 44 5 0
 Vitamin B12 μg 0.56 1.11 0.45 1.02
 Vitamin A, RAE μg 74 149 46 8
 Vitamin A, IU IU 260 520 162 27
 Vitamin E (α-tocopherol) mg 0.52 1.03 0.07 0.57
 Vitamin D (D2 + D3) μg 1.1 2.2 1.3 0.1
 Vitamin D IU 44 87 51 5
 Vitamin K (phylloquinone) μg 0.1 0.3 0.3 0
Lipids
 SFAsb g 1.633 3.267 1.865 1.154
 MUFAsb g 2.038 4.077 0.812 0.897
 PUFAsb g 0.707 1.414 0.195 0.246
 Trans fatty acids g 0 0 0 0.078
 Cholesterol mg 186 373 10 67

aNutrient values and weights are for edible portion; bSFAs: saturated fatty acids, MUFAs: monounsaturated fatty acids, and PUFAs: polyunsaturated fatty acids.

  • Egg-in-a-Hole Breakfast Sandwich – Crusty bread, gooey cheese, and creamy avocado are all you need to have a fantastic morning — besides a napkin for the inevitable (but glorious) yolk explosion.
  • Smoked Salmon Deviled Eggs – Few things can make creamy, lemony deviled eggs better, with the exception of smoked salmon. It’s chopped and mixed into the filling and placed on top for a salty, silky addition throughout. Even if you can’t pronounce hors d’oeuvres, you sure can enjoy them.
  • Cloud-Egg Croque Madame – The runny yolk that cascades down the sides of this crispy, gooey croque madame and the insanely fluffy egg white on top make this breakfast so good, there’s no way it’s legal.
  • Bite-Size Eggs Benedicts – Tiny-fy this brunch classic by making it on a sliced baguette, but definitely don’t go light on the hollandaise.
  • Parchment Baked Eggs – When the sink is already full of dirty dishes, turn to these dish-less baked eggs, cooked with sweet potatoes, mozzarella, and smokey spices inside of a very French parchment pouch.
  • Asparagus and Goat Cheese Frittata – Need to get rid of a dozen eggs? Toss them in a cast-iron skillet with olive-oily asparagus and soft, tangy goat cheese for a meal that would impress your mom.
  • Shakshuka – You’re standing in the kitchen, eyes still halfway open, sipping on coffee like a zombie. Suddenly, the aromas of sizzling tomatoes, onions, red pepper, and spices waft into the air, and you’re awake as can be.
  • GreenShakshuka – This shakshuka proves that green breakfasts aren’t limited to cold smoothies. Wake up to something hot ‘n’ spicy with this tomatillo-spiked brekkie, ideal for eating with crusty bread.
  • Superfood Egg Sandwich – The old-school egg salad sando gets a superfood makeover with Greek yogurt, spinach, healthy seeds, avocado, and watercress shoots. Pile it on whole-grain bread, and you’ll have a sandwich the office will envy.
  • Microwave Poached Egg – A fancy-shaman cycle poached egg can be yours after less than a minute in the microwave. Place it tenderly atop toast, salads, or whatever is left over from dinner last night.
  • Egg Nutrition Facts – The following nutrition information is provided by the USDA for one large hard-boiled hen’s egg (50g).
  • Carbs – Eggs are a low-carb food, providing but 1 gram of carbohydrate in one large egg. they need a small amount of sugar and no fiber.
  • Fat – There are 5 grams of fat per egg. About 1.6 grams is saturated fat, and therefore the rest is polyunsaturated and monounsaturated fat. Preparing eggs with fat (like frying them in butter or oil) will add fat and calories to your Dish. Most of the fat in an egg is contained within the yolk. The yolk provides about 55 calories worth of fat and protein.
  • Protein – Eggs are a good source of high-quality protein. Almost 4 to 5 grams protein, 17 calories, and virtually no fat in a single large egg white. Egg whites are also a good source of leucine, an amino acid that may help with weight loss.
  • Vitamins and Minerals – Eggs provide important vitamins and minerals. They contain vitamin D (important for the absorption of calcium), phosphorus, vitamin A (for healthy vision, skin, and cell growth), and two B-complex vitamins that your body needs to convert food into energy. Eggs are also a very good source of riboflavin, selenium, and choline.
  • Helps Maintain Muscle Mass – Eggs are a good source of protein. Eating foods with protein can help you to build and maintain strong muscles, which can become more difficult as we age.2
  • Provides Healthy Fat – While eggs do contain saturated fat, they also provide both polyunsaturated fat and monounsaturated fat, which are considered “good” fats because they have been shown to be helpful in lowering your LDL or “bad” cholesterol and boosting heart health. The American Heart Association recommends limiting saturated fats to about 13 grams per day if you typically consume about 2,000 calories daily.
  • Promotes Eye Health – Eggs are also high in the carotenoids lutein and zeaxanthin, which help protect our eyes from macular degeneration (age-related loss of vision).

References

How much pantothenic acid should I take?

How much pantothenic acid should I take?/Pantothenic Acid is a water-soluble vitamin ubiquitously found in plants and animal tissues with antioxidant properties. Vitamin B5 is a component of coenzyme A (CoA) and a part of the vitamin B2 complex. Vitamin B5 is a growth factor and is essential for various metabolic functions, including the metabolism of carbohydrates, proteins, and fatty acids. This vitamin is also involved in the synthesis of cholesterol, lipids, neurotransmitters, steroid hormones, and hemoglobin.

Vitamin B or Pantothenic acid is a water-soluble vitamin. Pantothenic acid is an essential nutrient. Animals require pantothenic acid in order to synthesize coenzyme-A (CoA), as well as to synthesize and metabolize proteins, carbohydrates, and fats. The anion is called pantothenate. Pantothenic acid is the amide between pantoic acid and β-alanine. Its name derives from the Greek pantothen, meaning from everywhere, and small quantities of pantothenic acid are found in nearly every food, with high amounts in fortified whole-grain cereals, egg yolks, liver, and dried mushrooms. It is commonly found as its alcohol analog, the provitamin panthenol (pantothenol), and calcium pantothenate.

Deficiency Symptoms of Pantothenic Acid / Vitamin B5

Pantothenic acid deficiency has only been observed in individuals who were fed diets virtually devoid of pantothenic acid or who were given a pantothenic acid metabolic antagonist, omega-methyl pantothenic acid. The subjects exhibited various degrees of signs and symptoms, including irritability and restlessness; fatigue; apathy; malaise; sleep disturbances; gastrointestinal complaints such as nausea, vomiting, and abdominal cramps; neurobiological symptoms such as numbness, paresthesias, muscle cramps, and staggering gait; and hypoglycemia and increased sensitivity to insulin.

Symptoms of a vitamin B5 deficiency may include

Recommended Intakes of Vitamin B5

Intake recommendations for pantothenic acid and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the National Academies of Sciences, Engineering, and Medicine. DRI is the general term for a set of reference values used for planning and assessing nutrient intakes of healthy people. These values, which vary by age and sex, include:

  • Recommended Dietary Allowance (RDA) – Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.
  • Adequate Intake (AI) – Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.
  • Estimated Average Requirement (EAR) – Average daily level of intake estimated to meet the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; can also be used to assess the nutrient intakes of individuals.
  • Tolerable Upper Intake Level (UL) – Maximum daily intake unlikely to cause adverse health effects.

When the FNB evaluated the available data, it found the data insufficient to derive an EAR for pantothenic acid. Consequently, the FNB established AIs for all ages based on usual pantothenic acid intakes in healthy populations.

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Adequate Intakes (AIs) for Pantothenic Acid 
Age Male Female Pregnancy Lactation
Birth to 6 months 1.7 mg 1.7 mg
7–12 months 1.8 mg 1.8 mg
1–3 years 2 mg 2 mg
4–8 years 3 mg 3 mg
9–13 years 4 mg 4 mg
14–18 years 5 mg 5 mg 6 mg 7 mg
19+ years 5 mg 5 mg 6 mg 7 mg

Dietary Reference Intakes for Pantothenic Acid by Life Stage Group (mg/day)

Adequate Intake
Life Stage Group
0-6 mo 1.7
7-12 mo 1.8
1-3 yr 2
4-8 yr 3
9-13 yr 4
14-18 yr 5
19-30 yr 5
31-50 yr 5
51-70 yr 5
> 70 yr 5
Pregnancy
< or = 18 yr 6
19-50 yr 6
Lactation
< or = 18 yr 7
19-50 yr 7

 

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Food Source of Pantothenic Acid / Vitamin B5

Several food sources of pantothenic acid are listed bellow

 Selected Food Sources of Pantothenic Acid 
Food Milligrams
(mg) per
serving
Percent
DV*
Breakfast cereals, fortified with 100% of the DV 10 100
Beef liver, boiled, 3 ounces 8.3 83
Shitake mushrooms, cooked, ½ cup pieces 2.6 26
Sunflower seeds, ¼ cup 2.4 24
Chicken, breast meat, skinless, roasted, 3 ounces 1.3 13
Tuna, fresh, bluefin, cooked, 3 ounces 1.2 12
Avocados, raw, ½ avocado 1.0 10
Milk, 2% milkfat, 1 cup 0.9 9
Mushrooms, white, stir-fried, ½ cup sliced 0.8 8
Potatoes, russet, flesh, and skin, baked, 1 medium 0.7 7
Egg, hard-boiled, 1 large 0.7 7
Greek yogurt, vanilla, nonfat, 5.3-ounce container 0.6 6
Ground beef, 85% lean meat, broiled, 3 ounces 0.6 6
Peanuts, roasted in oil, ¼ cup 0.5 5
Broccoli, boiled, ½ cup 0.5 5
Whole-wheat pita, 1 large 0.5 5
Chickpeas, canned, ½ cup 0.4 4
Rice, brown, medium-grain, cooked, ½ cup 0.4 4
Oats, regular and quick, cooked with water, ½ cup 0.4 4
Cheese, cheddar, 1.5 ounces 0.2 2
Carrots, chopped, raw, ½ cup 0.2 2
Cabbage, boiled, ½ cup 0.1 1
Clementine, raw, 1 clementine 0.1 1
Tomatoes, raw, chopped or sliced, ½ cup 0.1 1
Cherry tomatoes, raw, ½ cup 0 0
Apple, raw, slices, ½ cup 0 0

*DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration (FDA) to help consumers compare the nutrient contents of products within the context of a total diet. The DV for the values in Table 2 is 10 mg for adults and children age 4 years and older. This value, however, decreases to 5 mg when the updated Nutrition and Supplement Facts labels are implemented. The updated labels must appear on food products and dietary supplements beginning in January 2020, but they can be used now. The FDA does not require food labels to list pantothenic acid content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.

The U.S. Department of Agriculture’s (USDA’s) National Nutrient Database for Standard Reference website lists the nutrient content of many foods and provides a comprehensive list of foods containing pantothenic acid arranged by pantothenic acid content and by food name.

Health Benefit of Pantothenic Acid / Vitamin B5

  • Pantothenic acid – has been used for a wide range of disorders such as acne, alopecia, allergies, burning feet, asthma, grey hair, dandruff, cholesterol-lowering, improving exercise performance, depression, osteoarthritis, rheumatoid arthritis, multiple sclerosis, stress, shingles, aging and Parkinson’s disease. It has been investigated in clinical trials for arthritis, cholesterol-lowering and exercise performance.[Mason P; Dietary Supplements,
  • The topical application of pantothenate –  is widely used in clinical practice for wound healing.
  • Pantothenic acid deficiency –  Taking pantothenic acid by mouth prevents and treats pantothenic acid deficiency.
  • Skin reactions from radiation therapy – Applying dexpanthenol, a chemical similar to pantothenic acid, to areas of irritated skin does not seem to help treat skin reactions from radiation therapy.
  • Some research suggests that taking pantothenic acid in combination with pantethine and thiamine does not improve muscular strength or endurance in well-trained athletes.
  • There is conflicting evidence regarding the usefulness of pantothenic acid in combination with large doses of other vitamins for the treatment of ADHD.
  • Early research suggests that taking dexpanthenol, a chemical similar to pantothenic acid, by mouth daily or receiving dexpanthenol shots can help treat constipation.
  • Early research suggests that using specific eye drops (Siccaprotect) containing dexpanthenol, a chemical similar to pantothenic acid, does not improve most symptoms of dry eyes.
  • Some evidence suggests that applying gel or drops containing dexpanthenol, a chemical similar to pantothenic acid, reduces some symptoms of eye trauma. However, not all research is consistent.
  • Early research suggests that pantothenic acid (given as calcium pantothenate) does not reduce symptoms of osteoarthritis.
  • There is inconsistent evidence on the potential benefits of taking pantothenic acid after surgery. Taking pantothenic acid or dexpanthenol, a chemical similar to pantothenic acid, does not seem to improve bowel function after stomach surgery. However, taking dexpanthenol by mouth might reduce other symptoms after surgery, such as sore throat.
  • Developing research suggests that pantothenic acid (given as calcium pantothenate) does not reduce the symptoms of arthritis in people with rheumatoid arthritis.
  • Early research suggests that using a specific spray (Nasicur) that contains dexpanthenol, a chemical similar to pantothenic acid, helps relieve nasal dryness.
  • Early research suggests that using a nasal spray containing dexpanthenol, a chemical similar to pantothenic acid, after sinus surgery reduces discharge from the nose, but not other symptoms.
  • Research on the effects of pantothenic acid for preventing skin irritations is not consistent. Some early research suggests that a specific product (Bepanthol Handbalsam) containing dexpanthenol, a chemical similar to pantothenic acid, does not prevent skin irritation when applied to the skin. However, other research suggests that dexpanthenol ointment can prevent skin irritation.
  • Early research suggests that using a specific ointment (Hepathrombin-50,000-Salbe Adenylchemie) containing dexpanthenol, a chemical similar to pantothenic acid, as well as heparin and allantoin reduces swelling related to ankle sprains.
  • Alcoholism.
  • Allergies.
  • Hair loss.
  • Asthma.
  • Heart problems.
  • Carpal tunnel syndrome.
  • Lung disorders.
  • Colitis.
  • Eye infections (conjunctivitis).
  • Convulsions.
  • Kidney disorders.
  • Dandruff.
  • Depression.
  • Diabetic problems.
  • Enhancing immune function.
  • Headache.
  • Hyperactivity.
  • Low blood pressure.
  • Inability to sleep (insomnia).
  • Irritability.
  • Multiple sclerosis.
  • Muscular dystrophy.
  • Muscle cramps.

References

Unhealthy Food – You Must Avoid It

Unhealthy Food /Avoiding certain foods can be hard, especially when they’re specifically designed to taste good. But here’s the catch.  A lot of the foods we’re told we shouldn’t eat might not actually be all that bad for us. In fact, what is deemed bad for you might be totally different than what’s considered bad for someone else.

For example, you might have the idea that things like dairy or gluten aren’t good for you because you get an upset stomach or develop a headache after eating them. “It’s important to understand that foods like dairy and wheat are common allergens, and some people don’t tolerate them well,” says Julie Andrews, M.S., R.D.N., a Wisconsin-based dietitian and nutrition consultant. “But that doesn’t mean they are bad for everyone.”

But while every person has a completely different body and foods they might negatively react to, there are some foods out there that are still worth trying to generally avoid. We’re talking about the ones that either don’t offer much nutritional value for your body or, in some of the worst cases, actually pose a health risk to you.

What Types of Food Must Avoid For Healthy Life/Unhealthy Food

Here’s what to know about which foods you might want to consider staying away from.

Canned fruits

What Types of Food To Eat and Avoiding

That said, if you like the convenience of canned fruit, here’s some good news: There are canned fruits out there that aren’t housed in that syrupy mixture. “Just make sure to read the ingredient label to make sure a product is canned either in 100% juice or water,” says Gorin. “Neither of these contain added sugars.”

AVOID SUGER

What Types of Food To Eat and Avoiding

For bakers out there, that shortening might be causing your pastries and cakes more harm than good. That’s because vegetable shortening contains hydrogenated oils, which are artificial fats made by adding a hydrogen molecule to vegetable oils to make them solid at room temperature, says Andrews.

But while hydrogenated oils are good for manufacturers because they increase a product’s shelf life, they’re not quite so good for you. “Consumption of hydrogenated oils on a regular basis can increase LDL ‘bad’ cholesterol and lower HDL ‘good’ cholesterol, and can, therefore, increase your risk of heart disease,” says Andrews. You’re actually better off swapping in real butter in moderation while baking instead of using shortening, she adds

What Types of Food To Eat and Avoiding

This is another product that contains those hydrogenated oils, says Andrews. Plus, powdered or non-dairy liquid creamers also contain high-fructose corn syrup—which can be damaging to the liver by increasing liver fat—and artificial sweeteners, which have been linked to a variety of problems including gastrointestinal issues. (Other alternative corn sugars can have similar consequences on the body, like natural corn syrup, isolated fructose, maize syrup, glucose or fructose syrup, and tapioca syrup.)

But that doesn’t mean you need to nix coffee (and the benefits that come with it) completely. Instead, try drinking your coffee black or substituting non-dairy creamers with almond, coconut, cashew, or oat milk or with organic creamers from grass-fed cows.

DIET SODA

What Types of Food To Eat and Avoiding

Diet soda is packed with artificial sweeteners, which are the main culprit behind why you should avoid diet soda drinks when you can. “Those can be even worse than actual sugar,” says Shonali Soans, M.S., R.D., C.D.N., a registered dietitian at New York City Nutrition. Artificial sweeteners have been linked to both cancer (although larger studies are needed to determine the risk) and gastrointestinal issues, and aspartame—a key ingredient in diet drinks specifically—has also been linked to the development of diabetes, says Soans.

What Types of Food To Eat and Avoiding

Nut butters are great for you, in large part because they contain beneficial unsaturated fats. “But when you start to take out the fat in peanut butter, you not only lower the amount of heart-healthy fats that you’re getting but may also end up getting a product with extra sugar and filler ingredients,” says Gorin. “These ingredients are added to compensate for the fat is removed.”

A good rule of thumb when buying peanut butter? It should be natural, and it should only have three ingredients on its label: peanuts, oil, and maybe a little bit of salt, says Gorin.

TILEFISH

What Types of Food To Eat and Avoiding

Fish is a good staple to have in your diet, but it’s best to aim for eating low-mercury, fatty seafood like salmon and sardines, which also have beneficial omega-3s EPA and DHA, says Gorin. But one fish you might want to avoid ordering when you’re out at a seafood restaurant? Tilefish, which is high in mercury—something that can actually cause poisoning if eaten in too high of a concentration.

WHITE FLOUR-BASED CEREAL

What Types of Food To Eat and Avoiding

Yes, those sugary-sweet breakfast cereals are delicious, but look out for whether they’re made with white flour. These types of cereals are low in nutrition and high in refined carbohydrates, which means that they don’t fill you up and they can cause a spike and drop in blood sugar, says Andrews. That, in turn, can contribute to low energy, mood swings, and cravings. Instead, opt for a higher-fiber cereal like bran flakes.

What Types of Food To Eat and Avoiding

Strawberries top the list of the Environmental Working Group’s Dirty Dozen foods that are heavily contaminated with pesticides when conventionally farmed. The problem with that—aside from the environmental concerns—is that those pesticides can actually negatively impact your health, too.

“Pesticides in our food can be endocrine-disrupting,” says Soans. Endocrine disruptors work by binding to our hormone receptors and causing a weaker or more intense effect, which disrupts our hormonal function, says Soans. This can be especially harmful for women who might deal with repercussions like hormonal imbalance or thyroid problems.

SALAMI

What Types of Food To Eat and Avoiding

This classic lunch sandwich meat packs more downside than upside because of its “cured meat” status. Cured meats have been linked to several nasty problems, including hypertension and heart disease, says Andrews. But salami is also high in saturated fat and contains sodium nitrites, which can turn into harmful inflammatory compounds that can become damaging to your health, says Andrews.

JUICE COCKTAIL

What Types of Food To Eat and Avoiding

Don’t let the word “juice” throw you off. “The word ‘cocktail’ indicates that a juice is mixed with added sugar,” says Gorin. “This is unnecessary and adds extra calories to your day.” So instead of choosing a sugar-rich juice cocktail mixture to start your morning, opt instead for 100% fruit juice if you really want to indulge.

What Types of Food To Eat and Avoiding

Similar to those white flour-based cereals, donuts are usually made from refined carbs, which don’t provide you much nutritional value, says Andrews. Donuts are also usually deep-fried, making them high in trans fats, which can raise your LDL “bad” cholesterol and lower your HDL “good cholesterol,” according to the American Heart Association (AHA). This doesn’t mean you need to avoid refined carbs (and the donuts that come with them) altogether; it just means your health will thank you for indulging in moderation.

PRE-MADE DOUGH

What Types of Food Must Avoid For Healthy Life

As convenient as it might be, the pre-made dough is high in artificial trans fats (namely, those hydrogenated oils we talked about earlier that are made by adding hydrogen to liquid vegetable oils to make them more solid), says Julie Harrington, R.D., author of The Healing Soup Cookbook. And those trans fats (aside from affecting your cholesterol) also increase your risk of heart disease and stroke, according to the AHA.

PACKAGED BUTTER-FLAVORED POPCORN

What Types of Food Must Avoid For Healthy Life

Butter-flavored popcorn is made using artificial butter flavoring, which can cause inflammation in the body, says Lorraine Kearney, N.D.T.R., C.D.N., dietitian and founder of New York City Nutrition. Plus, if you’re popping it at home in a microwaveable bag, those bags are packed with chemicals. Instead, if you’re able, try popping popcorn at home in a pot on the stovetop rather than using a mass-produced bag. “When we make popcorn at home, we have control over the ingredients,” says Kearney.

What Types of Food Must Avoid For Healthy Life

A good rule of thumb? When something has the word “instant” in its name, it’s likely something you’re going to want to try to avoid. “Whenever I see the word ‘instant,’ they’re doing something to the food to make it instant,” says Soans. “They’ve probably stripped it down and taken away a bit of the fiber and the stuff that we actually want.”

Plus, the amount of sodium in instant noodles is extremely high, and they contain what’s called monosodium glutamate (MSG), which has its own set of problems. “It is a flavor enhancer that is used in a lot of cooking, or a lot of restaurants will use it,” says Kearney. “And it is an addictive substance, so we keep going back as a repeat customer. But with it, it can increase hunger, and that causes us to eat more.”

ARTIFICIAL SWEETENERS

What Types of Food Must Avoid For Healthy Life

Yes, as counterintuitive as it might seem, you definitely want to try to stay away from artificial sweeteners. “Usually people, in the past, have said instead of eating refined sugar, let’s try diet soda and artificial sweeteners and all that stuff,” says Soans. But as she mentioned before, artificial sweeteners can actually be worse for you than your typical refined sugar due to its potential health impact and unknown risks. It’s better, instead, to try to eat regular sugar in moderation.

Salt shaker on checked tablecloth

We’re all prone to sprinkling a bit of salt on our food before we eat it here and there. And while a little bit of salt is okay, it’s better to try and opt for sea salt or Himalayan salt over your standard table salt. That’s because table salt has been bleached and stripped of its natural minerals, says Soans. Plus, it’s high in sodium, which can cause inflammation, says Kearney.

PACKAGED GELATIN

What Types of Food Must Avoid For Healthy Life

Similar to energy drinks, gelatin desserts are rich with artificial flavorings and sugar that can be harmful to our bodies. They also have artificial colors, which are known carcinogens, says Kearney, and a chemical called Red #40—an ingredient linked to hyperactivity—which has actually caused European countries to issue a warning label on the food saying, “May have an adverse effect on activity and attention in children.”

MICROWAVEABLE RICE

What Types of Food Must Avoid For Healthy Life

It’s easy, yes, but microwaveable rice is often teeming with sodium. “Some of those products can have 800 to 900 mg of sodium in one serving,” says Kearney. And because most bags contain 2 ½ servings—and because most of us will definitely eat the entire bag—that quickly adds up to being over 2,000 mg of sodium in just one sitting.

The problem with that? The American Heart Association recommends eating no more than 2,300 of sodium per day, which is about a teaspoon of salt per day, says Kearney. So with just one sitting, we’ve nearly reached a day’s worth of sodium, which can make us feel bloated, weighed down, and lethargic, says Kearney.

What Types of Food Must Avoid For Healthy Life

The reason energy drinks taste so good? They’re packed with artificial flavorings and sugar. “With a lot of the energy drinks, they can have higher amounts of sugar in it, or they’ll use artificial flavors which can cause a lot of inflammation of the body,” says Kearney.

And when it comes to these energy drinks, most companies won’t disclose what those artificial flavorings actually are. “So we could have a blueberry flavored drink, but we don’t know what chemicals have been used to recreate that blueberry flavor,” says Kearney.

LOW-FAT ICE CREAM

What Types of Food Must Avoid For Healthy Life

Don’t jump on the pint-sized trend just yet, especially if you have digestive issues. That’s because low-fat or diet ice creams replace sugar with sugar alcohols, which when consumed in excess can have a laxative effect on the body, says Kearney. And if you have a sensitive stomach or digestive tract, you’ll feel those effects even faster, she adds.


THE IMPOSSIBLE BURGER

What Types of Food To Eat and Avoiding

Although it might seemlike a healthier alternative to your standard burger, the Impossible Burger is made up of tons of ingredients that are completely synthetic, says Kearney. The burger also comes with a lot of flavor enhancers in it and is usually made of a blend of soy protein, which means it doesn’t contain a complete protein and is therefore pretty nutritionally lacking.

“One thing I’m always wary of is if something has the word ‘trademark,’” says Kearney. “So the Impossible Burger is trademarked, and with those ingredients, you’re not always going to know exactly what’s in it because of that trademark.”

What Types of Food To Eat and Avoiding

When you’re able, it’s worthwhile swapping cottonseed oil for a healthier option like olive or avocado oils. That’s because cottonseed oil is a refined vegetable oil, which means it’s likely been genetically modified and highly processed, says Soans. Plus, it’s high in omega-6 fatty acids, which can trigger inflammation and has also been linked to heart disease, diabetes, and impacts on cognitive functions if eaten in excess, adds Soans.

WHITE RICE

What Types of Food Must Avoid For Healthy Life

White rice is refined and processed, which means it’s generally more destructive to your health than alternatives like ancient grains or wild rice. The main reason? It can have a negative impact on your blood sugar levels, says Soans. In fact, because of that impact on blood sugar levels, eating white rice in excess has even been linked to increasing your risk of type 2 diabetes.

SWEET TEA

What Types of Food Must Avoid For Healthy Life

Tea by itself has plenty of health benefits, but when you start adding sugar to that tea, it starts to void out those upsides. “Sugar-sweetened beverages are high in, yes, sugar, and don’t provide much—if any—nutrition,” says Andrews. Plus, many research studies have shown that regular consumption of sugar-sweetened beverages like sweet tea can contribute to causing obesity, type 2 diabetes, and heart disease, says Andrews.

Unhealthy Food

Similarly to pre-made doughs, pre-made pie crusts contain hydrogenated oils, which can raise your LDL “bad” cholesterol and lower your HDL “good” cholesterol, which in turn increases your risk of heart disease, says Andrews. But if you don’thave time to make your own pie crust, don’t sweat it; just make sure you closely read the ingredients label to look for hydrogenated oils.


“Hydrogenated oils are a type of trans fat, but even if the nutrition facts panel says there is 0g of trans fat, the product can still contain hydrogenated oil,” says Andrews. “This is because if there is less than 0.5 g of trans fat per serving, the FDA allows the manufacturer to label it as 0 g.

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Elements of healthy eating

Choose healthy fats over unhealthy fats.
  • Avoid trans fats, which are generally found in commercially baked products and deep-fried restaurant food.

  • Limit intake of saturated fats, mostly from red meat, butter, milk, and other dairy products (under 8% of calories [17 grams*])

  • Emphasize polyunsaturated fats from olives and olive oil; canola, peanut, and other nut oils; almonds, cashews, peanuts, and other nuts and nut butter; avocados; sesame, pumpkin, and other seeds (10–15% of calories [22–27 grams*])

  • Emphasize polyunsaturated fats from vegetable oils such as corn, soybean, and safflower oils; walnuts; fatty fish such as salmon, herring, and anchovies (8–10% of calories [17–22 grams*])

Choose slowly digested carbohydrates over highly refined ones. Limit intake of sources of rapidly digested carbohydrates such as white flour, white rice, pastries, sugary drinks, and French fries. In their place, emphasize whole grains (such as brown rice, barley, bulgur, quinoa, and wheat berries), whole fruits and vegetables, beans, and nuts. Aim for at least 6 servings of whole grains a day. Choosing a whole-grain breakfast cereal and whole-grain bread are excellent starts.
Pick the best protein packages by emphasizing plant sources of protein rather than animal sources. Adopting a “flexitarian” approach to protein has long-term health payoffs. Aim for at least half of protein from plants—beans, nuts, seeds, whole grains, fruits, and vegetables. Choose fish, eggs, poultry for most of the rest, with small amounts of red meat and dairy making up the balance. Aim for two servings of fish per week.**
Accentuate fruits and vegetables. Consider 5 servings of fruit and vegetables a daily minimum; 9 a day is even better. Eat for variety and color. Each day try to get at least one serving of a dark green leafy vegetable, a yellow or orange fruit or vegetable, a red fruit or vegetable, and a citrus fruit. Fresh is usually best, especially if it is local; frozen fruits and vegetables are nearly as good.
Opt for low-calorie hydration. Water is the best choice for hydration. Coffee and tea in moderation (with only a small amount of milk or sugar) are generally safe and healthful beverages. If milk is part of the diet, skim or low-fat milk is best. Avoid sugar-laden drinks such as sodas, fruits drinks, and sports drinks. Limit fresh juice to one small glass a day. Alcohol in moderation (no more than one drink a day for women) if at all.
Meet the daily recommendations for vitamins and minerals. Taking an RDA-level multivitamin-multimineral supplement each day that contains folic acid and 1,000 IU of vitamin D provides an inexpensive nutritional safety net. Many premenopausal women need extra iron, and some women need additional calcium.
Daily exercise Calories expended are as important for good health as the quality and quantity of calories consumed. Current recommendations call for 30 minutes of physical activity such as brisk walking on most, if not all, days of the week.
Mediterranean- type diet
  • Fruits, vegetables, grains, beans, nuts, and seeds are eaten daily and make up the majority of food consumed.

  • Fat, much of it from olive oil, may account for up to 40% of daily calories.

  • Small portions of cheese or yogurt are usually eaten each day, along with a serving of fish, poultry, or eggs.

  • Red meat is consumed now and then.

  • Small amounts of red wine are typically taken with meals.

These diets are low in saturated fat and high in fiber.

DASH diet,
  • Grains and grain products: 7–8 servings*, more than half of which are whole-grain foods

  • Fruits: 4–5 servings

  • Vegetables: 4–5 servings

  • Low-fat or non-fat dairy foods: 2–3 servings

  • Lean meats, fish, poultry: 2 servings or fewer

  • Nuts, seeds, and legumes: 4–5 servings per week

  • Added fats: 2–3 servings per day

  • Sweets: limited

The nutrient breakdown of the DASH diet was: total fat, 27% of calories; saturated fat, 6% of calories; cholesterol, 150 mg; protein, 18% of calories; carbohydrate, 55% of calories; fiber, 30 g; sodium, 2,300 mg; potassium, 4,700 mg; calcium, 1,250 mg; and magnesium, 500 mg

 

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How to avoid unhealthy food

Andari offers several pieces of advice for how to stay away from food that is bad for you:

  • Choose processed foods carefully.
  • Avoid sodium from the six most common salty foods (bread and rolls; cold cuts and cured meats; pizza; burritos and tacos; soup; sandwiches).
  • Read food labels and stay away from items that have sugar added, excess sodium and fat.
  • Plan ahead and prepare healthy snacks and meals at home made from whole, fresh foods.
  • Choose lean meats with less than 10 percent fat.
  • Don’t skip meals (this can contribute to snacking on unhealthy foods when hungry).

What Types of Food Must Avoid For Healthy Life

What Types of Food Must Avoid For Healthy Life/Avoiding certain foods can be hard, especially when they’re specifically designed to taste good. But here’s the catch.  A lot of the foods we’re told we shouldn’t eat might not actually be all that bad for us. In fact, what is deemed bad for you might be totally different than what’s considered bad for someone else.

For example, you might have the idea that things like dairy or gluten aren’t good for you because you get an upset stomach or develop a headache after eating them. “It’s important to understand that foods like dairy and wheat are common allergens, and some people don’t tolerate them well,” says Julie Andrews, M.S., R.D.N., a Wisconsin-based dietitian and nutrition consultant. “But that doesn’t mean they are bad for everyone.”

But while every person has a completely different body and foods they might negatively react to, there are some foods out there that are still worth trying to generally avoid. We’re talking about the ones that either don’t offer much nutritional value for your body or, in some of the worst cases, actually pose a health risk to you.

What Types of Food Must Avoid For Healthy Life

Here’s what to know about which foods you might want to consider staying away from.

Canned fruits

What Types of Food To Eat and Avoiding

That said, if you like the convenience of canned fruit, here’s some good news: There are canned fruits out there that aren’t housed in that syrupy mixture. “Just make sure to read the ingredient label to make sure a product is canned either in 100% juice or water,” says Gorin. “Neither of these contain added sugars.”

AVOID SUGER

What Types of Food To Eat and Avoiding

For bakers out there, that shortening might be causing your pastries and cakes more harm than good. That’s because vegetable shortening contains hydrogenated oils, which are artificial fats made by adding a hydrogen molecule to vegetable oils to make them solid at room temperature, says Andrews.

But while hydrogenated oils are good for manufacturers because they increase a product’s shelf life, they’re not quite so good for you. “Consumption of hydrogenated oils on a regular basis can increase LDL ‘bad’ cholesterol and lower HDL ‘good’ cholesterol, and can, therefore, increase your risk of heart disease,” says Andrews. You’re actually better off swapping in real butter in moderation while baking instead of using shortening, she adds

What Types of Food To Eat and Avoiding

This is another product that contains those hydrogenated oils, says Andrews. Plus, powdered or non-dairy liquid creamers also contain high-fructose corn syrup—which can be damaging to the liver by increasing liver fat—and artificial sweeteners, which have been linked to a variety of problems including gastrointestinal issues. (Other alternative corn sugars can have similar consequences on the body, like natural corn syrup, isolated fructose, maize syrup, glucose or fructose syrup, and tapioca syrup.)

But that doesn’t mean you need to nix coffee (and the benefits that come with it) completely. Instead, try drinking your coffee black or substituting non-dairy creamers with almond, coconut, cashew, or oat milk or with organic creamers from grass-fed cows.

DIET SODA

What Types of Food To Eat and Avoiding

Diet soda is packed with artificial sweeteners, which are the main culprit behind why you should avoid diet soda drinks when you can. “Those can be even worse than actual sugar,” says Shonali Soans, M.S., R.D., C.D.N., a registered dietitian at New York City Nutrition. Artificial sweeteners have been linked to both cancer (although larger studies are needed to determine the risk) and gastrointestinal issues, and aspartame—a key ingredient in diet drinks specifically—has also been linked to the development of diabetes, says Soans.

What Types of Food To Eat and Avoiding

Nut butters are great for you, in large part because they contain beneficial unsaturated fats. “But when you start to take out the fat in peanut butter, you not only lower the amount of heart-healthy fats that you’re getting but may also end up getting a product with extra sugar and filler ingredients,” says Gorin. “These ingredients are added to compensate for the fat is removed.”

A good rule of thumb when buying peanut butter? It should be natural, and it should only have three ingredients on its label: peanuts, oil, and maybe a little bit of salt, says Gorin.

TILEFISH

What Types of Food To Eat and Avoiding

Fish is a good staple to have in your diet, but it’s best to aim for eating low-mercury, fatty seafood like salmon and sardines, which also have beneficial omega-3s EPA and DHA, says Gorin. But one fish you might want to avoid ordering when you’re out at a seafood restaurant? Tilefish, which is high in mercury—something that can actually cause poisoning if eaten in too high of a concentration.

WHITE FLOUR-BASED CEREAL

What Types of Food To Eat and Avoiding

Yes, those sugary-sweet breakfast cereals are delicious, but look out for whether they’re made with white flour. These types of cereals are low in nutrition and high in refined carbohydrates, which means that they don’t fill you up and they can cause a spike and drop in blood sugar, says Andrews. That, in turn, can contribute to low energy, mood swings, and cravings. Instead, opt for a higher-fiber cereal like bran flakes.

What Types of Food To Eat and Avoiding

Strawberries top the list of the Environmental Working Group’s Dirty Dozen foods that are heavily contaminated with pesticides when conventionally farmed. The problem with that—aside from the environmental concerns—is that those pesticides can actually negatively impact your health, too.

“Pesticides in our food can be endocrine-disrupting,” says Soans. Endocrine disruptors work by binding to our hormone receptors and causing a weaker or more intense effect, which disrupts our hormonal function, says Soans. This can be especially harmful for women who might deal with repercussions like hormonal imbalance or thyroid problems.

SALAMI

What Types of Food To Eat and Avoiding

This classic lunch sandwich meat packs more downside than upside because of its “cured meat” status. Cured meats have been linked to several nasty problems, including hypertension and heart disease, says Andrews. But salami is also high in saturated fat and contains sodium nitrites, which can turn into harmful inflammatory compounds that can become damaging to your health, says Andrews.

JUICE COCKTAIL

What Types of Food To Eat and Avoiding

Don’t let the word “juice” throw you off. “The word ‘cocktail’ indicates that a juice is mixed with added sugar,” says Gorin. “This is unnecessary and adds extra calories to your day.” So instead of choosing a sugar-rich juice cocktail mixture to start your morning, opt instead for 100% fruit juice if you really want to indulge.

What Types of Food To Eat and Avoiding

Similar to those white flour-based cereals, donuts are usually made from refined carbs, which don’t provide you much nutritional value, says Andrews. Donuts are also usually deep-fried, making them high in trans fats, which can raise your LDL “bad” cholesterol and lower your HDL “good cholesterol,” according to the American Heart Association (AHA). This doesn’t mean you need to avoid refined carbs (and the donuts that come with them) altogether; it just means your health will thank you for indulging in moderation.

PRE-MADE DOUGH

What Types of Food Must Avoid For Healthy Life

As convenient as it might be, the pre-made dough is high in artificial trans fats (namely, those hydrogenated oils we talked about earlier that are made by adding hydrogen to liquid vegetable oils to make them more solid), says Julie Harrington, R.D., author of The Healing Soup Cookbook. And those trans fats (aside from affecting your cholesterol) also increase your risk of heart disease and stroke, according to the AHA.

PACKAGED BUTTER-FLAVORED POPCORN

What Types of Food Must Avoid For Healthy Life

Butter-flavored popcorn is made using artificial butter flavoring, which can cause inflammation in the body, says Lorraine Kearney, N.D.T.R., C.D.N., dietitian and founder of New York City Nutrition. Plus, if you’re popping it at home in a microwaveable bag, those bags are packed with chemicals. Instead, if you’re able, try popping popcorn at home in a pot on the stovetop rather than using a mass-produced bag. “When we make popcorn at home, we have control over the ingredients,” says Kearney.

What Types of Food Must Avoid For Healthy Life

A good rule of thumb? When something has the word “instant” in its name, it’s likely something you’re going to want to try to avoid. “Whenever I see the word ‘instant,’ they’re doing something to the food to make it instant,” says Soans. “They’ve probably stripped it down and taken away a bit of the fiber and the stuff that we actually want.”

Plus, the amount of sodium in instant noodles is extremely high, and they contain what’s called monosodium glutamate (MSG), which has its own set of problems. “It is a flavor enhancer that is used in a lot of cooking, or a lot of restaurants will use it,” says Kearney. “And it is an addictive substance, so we keep going back as a repeat customer. But with it, it can increase hunger, and that causes us to eat more.”

ARTIFICIAL SWEETENERS

What Types of Food Must Avoid For Healthy Life

Yes, as counterintuitive as it might seem, you definitely want to try to stay away from artificial sweeteners. “Usually people, in the past, have said instead of eating refined sugar, let’s try diet soda and artificial sweeteners and all that stuff,” says Soans. But as she mentioned before, artificial sweeteners can actually be worse for you than your typical refined sugar due to its potential health impact and unknown risks. It’s better, instead, to try to eat regular sugar in moderation.

Salt shaker on checked tablecloth

We’re all prone to sprinkling a bit of salt on our food before we eat it here and there. And while a little bit of salt is okay, it’s better to try and opt for sea salt or Himalayan salt over your standard table salt. That’s because table salt has been bleached and stripped of its natural minerals, says Soans. Plus, it’s high in sodium, which can cause inflammation, says Kearney.

PACKAGED GELATIN

What Types of Food Must Avoid For Healthy Life

Similar to energy drinks, gelatin desserts are rich with artificial flavorings and sugar that can be harmful to our bodies. They also have artificial colors, which are known carcinogens, says Kearney, and a chemical called Red #40—an ingredient linked to hyperactivity—which has actually caused European countries to issue a warning label on the food saying, “May have an adverse effect on activity and attention in children.”

MICROWAVEABLE RICE

What Types of Food Must Avoid For Healthy Life

It’s easy, yes, but microwaveable rice is often teeming with sodium. “Some of those products can have 800 to 900 mg of sodium in one serving,” says Kearney. And because most bags contain 2 ½ servings—and because most of us will definitely eat the entire bag—that quickly adds up to being over 2,000 mg of sodium in just one sitting.

The problem with that? The American Heart Association recommends eating no more than 2,300 of sodium per day, which is about a teaspoon of salt per day, says Kearney. So with just one sitting, we’ve nearly reached a day’s worth of sodium, which can make us feel bloated, weighed down, and lethargic, says Kearney.

What Types of Food Must Avoid For Healthy Life

The reason energy drinks taste so good? They’re packed with artificial flavorings and sugar. “With a lot of the energy drinks, they can have higher amounts of sugar in it, or they’ll use artificial flavors which can cause a lot of inflammation of the body,” says Kearney.

And when it comes to these energy drinks, most companies won’t disclose what those artificial flavorings actually are. “So we could have a blueberry flavored drink, but we don’t know what chemicals have been used to recreate that blueberry flavor,” says Kearney.

LOW-FAT ICE CREAM

What Types of Food Must Avoid For Healthy Life

Don’t jump on the pint-sized trend just yet, especially if you have digestive issues. That’s because low-fat or diet ice creams replace sugar with sugar alcohols, which when consumed in excess can have a laxative effect on the body, says Kearney. And if you have a sensitive stomach or digestive tract, you’ll feel those effects even faster, she adds.


THE IMPOSSIBLE BURGER

What Types of Food To Eat and Avoiding

Although it might seemlike a healthier alternative to your standard burger, the Impossible Burger is made up of tons of ingredients that are completely synthetic, says Kearney. The burger also comes with a lot of flavor enhancers in it and is usually made of a blend of soy protein, which means it doesn’t contain a complete protein and is therefore pretty nutritionally lacking.

“One thing I’m always wary of is if something has the word ‘trademark,’” says Kearney. “So the Impossible Burger is trademarked, and with those ingredients, you’re not always going to know exactly what’s in it because of that trademark.”

What Types of Food To Eat and Avoiding

When you’re able, it’s worthwhile swapping cottonseed oil for a healthier option like olive or avocado oils. That’s because cottonseed oil is a refined vegetable oil, which means it’s likely been genetically modified and highly processed, says Soans. Plus, it’s high in omega-6 fatty acids, which can trigger inflammation and has also been linked to heart disease, diabetes, and impacts on cognitive functions if eaten in excess, adds Soans.

WHITE RICE

What Types of Food Must Avoid For Healthy Life

White rice is refined and processed, which means it’s generally more destructive to your health than alternatives like ancient grains or wild rice. The main reason? It can have a negative impact on your blood sugar levels, says Soans. In fact, because of that impact on blood sugar levels, eating white rice in excess has even been linked to increasing your risk of type 2 diabetes.

SWEET TEA

What Types of Food Must Avoid For Healthy Life

Tea by itself has plenty of health benefits, but when you start adding sugar to that tea, it starts to void out those upsides. “Sugar-sweetened beverages are high in, yes, sugar, and don’t provide much—if any—nutrition,” says Andrews. Plus, many research studies have shown that regular consumption of sugar-sweetened beverages like sweet tea can contribute to causing obesity, type 2 diabetes, and heart disease, says Andrews.

What Types of Food Must Avoid For Healthy Life

Similarly to pre-made doughs, pre-made pie crusts contain hydrogenated oils, which can raise your LDL “bad” cholesterol and lower your HDL “good” cholesterol, which in turn increases your risk of heart disease, says Andrews. But if you don’thave time to make your own pie crust, don’t sweat it; just make sure you closely read the ingredients label to look for hydrogenated oils.


“Hydrogenated oils are a type of trans fat, but even if the nutrition facts panel says there is 0g of trans fat, the product can still contain hydrogenated oil,” says Andrews. “This is because if there is less than 0.5 g of trans fat per serving, the FDA allows the manufacturer to label it as 0 g.

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Elements of healthy eating

Choose healthy fats over unhealthy fats.
  • Avoid trans fats, which are generally found in commercially baked products and deep-fried restaurant food.

  • Limit intake of saturated fats, mostly from red meat, butter, milk, and other dairy products (under 8% of calories [17 grams*])

  • Emphasize polyunsaturated fats from olives and olive oil; canola, peanut, and other nut oils; almonds, cashews, peanuts, and other nuts and nut butter; avocados; sesame, pumpkin, and other seeds (10–15% of calories [22–27 grams*])

  • Emphasize polyunsaturated fats from vegetable oils such as corn, soybean, and safflower oils; walnuts; fatty fish such as salmon, herring, and anchovies (8–10% of calories [17–22 grams*])

Choose slowly digested carbohydrates over highly refined ones. Limit intake of sources of rapidly digested carbohydrates such as white flour, white rice, pastries, sugary drinks, and French fries. In their place, emphasize whole grains (such as brown rice, barley, bulgur, quinoa, and wheat berries), whole fruits and vegetables, beans, and nuts. Aim for at least 6 servings of whole grains a day. Choosing a whole-grain breakfast cereal and whole-grain bread are excellent starts.
Pick the best protein packages by emphasizing plant sources of protein rather than animal sources. Adopting a “flexitarian” approach to protein has long-term health payoffs. Aim for at least half of protein from plants—beans, nuts, seeds, whole grains, fruits, and vegetables. Choose fish, eggs, poultry for most of the rest, with small amounts of red meat and dairy making up the balance. Aim for two servings of fish per week.**
Accentuate fruits and vegetables. Consider 5 servings of fruit and vegetables a daily minimum; 9 a day is even better. Eat for variety and color. Each day try to get at least one serving of a dark green leafy vegetable, a yellow or orange fruit or vegetable, a red fruit or vegetable, and a citrus fruit. Fresh is usually best, especially if it is local; frozen fruits and vegetables are nearly as good.
Opt for low-calorie hydration. Water is the best choice for hydration. Coffee and tea in moderation (with only a small amount of milk or sugar) are generally safe and healthful beverages. If milk is part of the diet, skim or low-fat milk is best. Avoid sugar-laden drinks such as sodas, fruits drinks, and sports drinks. Limit fresh juice to one small glass a day. Alcohol in moderation (no more than one drink a day for women) if at all.
Meet the daily recommendations for vitamins and minerals. Taking an RDA-level multivitamin-multimineral supplement each day that contains folic acid and 1,000 IU of vitamin D provides an inexpensive nutritional safety net. Many premenopausal women need extra iron, and some women need additional calcium.
Daily exercise Calories expended are as important for good health as the quality and quantity of calories consumed. Current recommendations call for 30 minutes of physical activity such as brisk walking on most, if not all, days of the week.
Mediterranean- type diet
  • Fruits, vegetables, grains, beans, nuts, and seeds are eaten daily and make up the majority of food consumed.

  • Fat, much of it from olive oil, may account for up to 40% of daily calories.

  • Small portions of cheese or yogurt are usually eaten each day, along with a serving of fish, poultry, or eggs.

  • Red meat is consumed now and then.

  • Small amounts of red wine are typically taken with meals.

These diets are low in saturated fat and high in fiber.

DASH diet,
  • Grains and grain products: 7–8 servings*, more than half of which are whole-grain foods

  • Fruits: 4–5 servings

  • Vegetables: 4–5 servings

  • Low-fat or non-fat dairy foods: 2–3 servings

  • Lean meats, fish, poultry: 2 servings or fewer

  • Nuts, seeds, and legumes: 4–5 servings per week

  • Added fats: 2–3 servings per day

  • Sweets: limited

The nutrient breakdown of the DASH diet was: total fat, 27% of calories; saturated fat, 6% of calories; cholesterol, 150 mg; protein, 18% of calories; carbohydrate, 55% of calories; fiber, 30 g; sodium, 2,300 mg; potassium, 4,700 mg; calcium, 1,250 mg; and magnesium, 500 mg

 

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What Types of Food To Eat and Avoiding

What Types of Food To Eat and Avoiding/Avoiding certain foods can be hard, especially when they’re specifically designed to taste good. But here’s the catch.  A lot of the foods we’re told we shouldn’t eat might not actually be all that bad for us. In fact, what is deemed bad for you might be totally different than what’s considered bad for someone else.

For example, you might have the idea that things like dairy or gluten aren’t good for you because you get an upset stomach or develop a headache after eating them. “It’s important to understand that foods like dairy and wheat are common allergens, and some people don’t tolerate them well,” says Julie Andrews, M.S., R.D.N., a Wisconsin-based dietitian and nutrition consultant. “But that doesn’t mean they are bad for everyone.”

But while every person has a completely different body and foods they might negatively react to, there are some foods out there that are still worth trying to generally avoid. We’re talking about the ones that either don’t offer much nutritional value for your body or, in some of the worst cases, actually pose a health risk to you.

What Types of Food To Eat and Avoiding

Here’s what to know about which foods you might want to consider staying away from.

Canned fruits

What Types of Food To Eat and Avoiding

That said, if you like the convenience of canned fruit, here’s some good news: There are canned fruits out there that aren’t housed in that syrupy mixture. “Just make sure to read the ingredient label to make sure a product is canned either in 100% juice or water,” says Gorin. “Neither of these contain added sugars.”

AVOID SUGER

What Types of Food To Eat and Avoiding

For bakers out there, that shortening might be causing your pastries and cakes more harm than good. That’s because vegetable shortening contains hydrogenated oils, which are artificial fats made by adding a hydrogen molecule to vegetable oils to make them solid at room temperature, says Andrews.

But while hydrogenated oils are good for manufacturers because they increase a product’s shelf life, they’re not quite so good for you. “Consumption of hydrogenated oils on a regular basis can increase LDL ‘bad’ cholesterol and lower HDL ‘good’ cholesterol, and can, therefore, increase your risk of heart disease,” says Andrews. You’re actually better off swapping in real butter in moderation while baking instead of using shortening, she adds

What Types of Food To Eat and Avoiding

This is another product that contains those hydrogenated oils, says Andrews. Plus, powdered or non-dairy liquid creamers also contain high-fructose corn syrup—which can be damaging to the liver by increasing liver fat—and artificial sweeteners, which have been linked to a variety of problems including gastrointestinal issues. (Other alternative corn sugars can have similar consequences on the body, like natural corn syrup, isolated fructose, maize syrup, glucose or fructose syrup, and tapioca syrup.)

But that doesn’t mean you need to nix coffee (and the benefits that come with it) completely. Instead, try drinking your coffee black or substituting non-dairy creamers with almond, coconut, cashew, or oat milk or with organic creamers from grass-fed cows.

DIET SODA

What Types of Food To Eat and Avoiding

Diet soda is packed with artificial sweeteners, which are the main culprit behind why you should avoid diet soda drinks when you can. “Those can be even worse than actual sugar,” says Shonali Soans, M.S., R.D., C.D.N., a registered dietitian at New York City Nutrition. Artificial sweeteners have been linked to both cancer (although larger studies are needed to determine the risk) and gastrointestinal issues, and aspartame—a key ingredient in diet drinks specifically—has also been linked to the development of diabetes, says Soans.

What Types of Food To Eat and Avoiding

Nut butters are great for you, in large part because they contain beneficial unsaturated fats. “But when you start to take out the fat in peanut butter, you not only lower the amount of heart-healthy fats that you’re getting but may also end up getting a product with extra sugar and filler ingredients,” says Gorin. “These ingredients are added to compensate for the fat is removed.”

A good rule of thumb when buying peanut butter? It should be natural, and it should only have three ingredients on its label: peanuts, oil, and maybe a little bit of salt, says Gorin.

TILEFISH

What Types of Food To Eat and Avoiding

Fish is a good staple to have in your diet, but it’s best to aim for eating low-mercury, fatty seafood like salmon and sardines, which also have beneficial omega-3s EPA and DHA, says Gorin. But one fish you might want to avoid ordering when you’re out at a seafood restaurant? Tilefish, which is high in mercury—something that can actually cause poisoning if eaten in too high of a concentration.

WHITE FLOUR-BASED CEREAL

What Types of Food To Eat and Avoiding

Yes, those sugary-sweet breakfast cereals are delicious, but look out for whether they’re made with white flour. These types of cereals are low in nutrition and high in refined carbohydrates, which means that they don’t fill you up and they can cause a spike and drop in blood sugar, says Andrews. That, in turn, can contribute to low energy, mood swings, and cravings. Instead, opt for a higher-fiber cereal like bran flakes.

What Types of Food To Eat and Avoiding

Strawberries top the list of the Environmental Working Group’s Dirty Dozen foods that are heavily contaminated with pesticides when conventionally farmed. The problem with that—aside from the environmental concerns—is that those pesticides can actually negatively impact your health, too.

“Pesticides in our food can be endocrine-disrupting,” says Soans. Endocrine disruptors work by binding to our hormone receptors and causing a weaker or more intense effect, which disrupts our hormonal function, says Soans. This can be especially harmful for women who might deal with repercussions like hormonal imbalance or thyroid problems.

SALAMI

What Types of Food To Eat and Avoiding

This classic lunch sandwich meat packs more downside than upside because of its “cured meat” status. Cured meats have been linked to several nasty problems, including hypertension and heart disease, says Andrews. But salami is also high in saturated fat and contains sodium nitrites, which can turn into harmful inflammatory compounds that can become damaging to your health, says Andrews.

JUICE COCKTAIL

What Types of Food To Eat and Avoiding

Don’t let the word “juice” throw you off. “The word ‘cocktail’ indicates that a juice is mixed with added sugar,” says Gorin. “This is unnecessary and adds extra calories to your day.” So instead of choosing a sugar-rich juice cocktail mixture to start your morning, opt instead for 100% fruit juice if you really want to indulge.

What Types of Food To Eat and Avoiding

Similar to those white flour-based cereals, donuts are usually made from refined carbs, which don’t provide you much nutritional value, says Andrews. Donuts are also usually deep-fried, making them high in trans fats, which can raise your LDL “bad” cholesterol and lower your HDL “good cholesterol,” according to the American Heart Association (AHA). This doesn’t mean you need to avoid refined carbs (and the donuts that come with them) altogether; it just means your health will thank you for indulging in moderation.

PRE-MADE DOUGH

As convenient as it might be, the pre-made dough is high in artificial trans fats (namely, those hydrogenated oils we talked about earlier that are made by adding hydrogen to liquid vegetable oils to make them more solid), says Julie Harrington, R.D., author of The Healing Soup Cookbook. And those trans fats (aside from affecting your cholesterol) also increase your risk of heart disease and stroke, according to the AHA.

PACKAGED BUTTER-FLAVORED POPCORN

Butter-flavored popcorn is made using artificial butter flavoring, which can cause inflammation in the body, says Lorraine Kearney, N.D.T.R., C.D.N., dietitian and founder of New York City Nutrition. Plus, if you’re popping it at home in a microwaveable bag, those bags are packed with chemicals. Instead, if you’re able, try popping popcorn at home in a pot on the stovetop rather than using a mass-produced bag. “When we make popcorn at home, we have control over the ingredients,” says Kearney.

A good rule of thumb? When something has the word “instant” in its name, it’s likely something you’re going to want to try to avoid. “Whenever I see the word ‘instant,’ they’re doing something to the food to make it instant,” says Soans. “They’ve probably stripped it down and taken away a bit of the fiber and the stuff that we actually want.”

Plus, the amount of sodium in instant noodles is extremely high, and they contain what’s called monosodium glutamate (MSG), which has its own set of problems. “It is a flavor enhancer that is used in a lot of cooking, or a lot of restaurants will use it,” says Kearney. “And it is an addictive substance, so we keep going back as a repeat customer. But with it, it can increase hunger, and that causes us to eat more.”

ARTIFICIAL SWEETENERS

Sugar and sweeteners

Yes, as counterintuitive as it might seem, you definitely want to try to stay away from artificial sweeteners. “Usually people, in the past, have said instead of eating refined sugar, let’s try diet soda and artificial sweeteners and all that stuff,” says Soans. But as she mentioned before, artificial sweeteners can actually be worse for you than your typical refined sugar due to its potential health impact and unknown risks. It’s better, instead, to try to eat regular sugar in moderation.

Salt shaker on checked tablecloth

We’re all prone to sprinkling a bit of salt on our food before we eat it here and there. And while a little bit of salt is okay, it’s better to try and opt for sea salt or Himalayan salt over your standard table salt. That’s because table salt has been bleached and stripped of its natural minerals, says Soans. Plus, it’s high in sodium, which can cause inflammation, says Kearney.

PACKAGED GELATIN

Red Jelly Cubes

Similar to energy drinks, gelatin desserts are rich with artificial flavorings and sugar that can be harmful to our bodies. They also have artificial colors, which are known carcinogens, says Kearney, and a chemical called Red #40—an ingredient linked to hyperactivity—which has actually caused European countries to issue a warning label on the food saying, “May have an adverse effect on activity and attention in children.”

MICROWAVEABLE RICE

What Types of Food To Eat and Avoiding

It’s easy, yes, but microwaveable rice is often teeming with sodium. “Some of those products can have 800 to 900 mg of sodium in one serving,” says Kearney. And because most bags contain 2 ½ servings—and because most of us will definitely eat the entire bag—that quickly adds up to being over 2,000 mg of sodium in just one sitting.

The problem with that? The American Heart Association recommends eating no more than 2,300 of sodium per day, which is about a teaspoon of salt per day, says Kearney. So with just one sitting, we’ve nearly reached a day’s worth of sodium, which can make us feel bloated, weighed down, and lethargic, says Kearney.

Energy drink from the top/What Types of Food To Eat and Avoiding

The reason energy drinks taste so good? They’re packed with artificial flavorings and sugar. “With a lot of the energy drinks, they can have higher amounts of sugar in it, or they’ll use artificial flavors which can cause a lot of inflammation of the body,” says Kearney.

And when it comes to these energy drinks, most companies won’t disclose what those artificial flavorings actually are. “So we could have a blueberry flavored drink, but we don’t know what chemicals have been used to recreate that blueberry flavor,” says Kearney.

LOW-FAT ICE CREAM

What Types of Food To Eat and Avoiding

Don’t jump on the pint-sized trend just yet, especially if you have digestive issues. That’s because low-fat or diet ice creams replace sugar with sugar alcohols, which when consumed in excess can have a laxative effect on the body, says Kearney. And if you have a sensitive stomach or digestive tract, you’ll feel those effects even faster, she adds.


THE IMPOSSIBLE BURGER

What Types of Food To Eat and Avoiding

Although it might seemlike a healthier alternative to your standard burger, the Impossible Burger is made up of tons of ingredients that are completely synthetic, says Kearney. The burger also comes with a lot of flavor enhancers in it and is usually made of a blend of soy protein, which means it doesn’t contain a complete protein and is therefore pretty nutritionally lacking.

“One thing I’m always wary of is if something has the word ‘trademark,’” says Kearney. “So the Impossible Burger is trademarked, and with those ingredients, you’re not always going to know exactly what’s in it because of that trademark.”

What Types of Food To Eat and Avoiding

When you’re able, it’s worthwhile swapping cottonseed oil for a healthier option like olive or avocado oils. That’s because cottonseed oil is a refined vegetable oil, which means it’s likely been genetically modified and highly processed, says Soans. Plus, it’s high in omega-6 fatty acids, which can trigger inflammation and has also been linked to heart disease, diabetes, and impacts on cognitive functions if eaten in excess, adds Soans.

WHITE RICE

What Types of Food To Eat and Avoiding

White rice is refined and processed, which means it’s generally more destructive to your health than alternatives like ancient grains or wild rice. The main reason? It can have a negative impact on your blood sugar levels, says Soans. In fact, because of that impact on blood sugar levels, eating white rice in excess has even been linked to increasing your risk of type 2 diabetes.

SWEET TEA

What Types of Food To Eat and Avoiding

Tea by itself has plenty of health benefits, but when you start adding sugar to that tea, it starts to void out those upsides. “Sugar-sweetened beverages are high in, yes, sugar, and don’t provide much—if any—nutrition,” says Andrews. Plus, many research studies have shown that regular consumption of sugar-sweetened beverages like sweet tea can contribute to causing obesity, type 2 diabetes, and heart disease, says Andrews.

What Types of Food To Eat and Avoiding

Similarly to pre-made doughs, pre-made pie crusts contain hydrogenated oils, which can raise your LDL “bad” cholesterol and lower your HDL “good” cholesterol, which in turn increases your risk of heart disease, says Andrews. But if you don’thave time to make your own pie crust, don’t sweat it; just make sure you closely read the ingredients label to look for hydrogenated oils.


“Hydrogenated oils are a type of trans fat, but even if the nutrition facts panel says there is 0g of trans fat, the product can still contain hydrogenated oil,” says Andrews. “This is because if there is less than 0.5 g of trans fat per serving, the FDA allows the manufacturer to label it as 0 g.

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Elements of healthy eating

Choose healthy fats over unhealthy fats.
  • Avoid trans fats, which are generally found in commercially baked products and deep-fried restaurant food.

  • Limit intake of saturated fats, mostly from red meat, butter, milk, and other dairy products (under 8% of calories [17 grams*])

  • Emphasize polyunsaturated fats from olives and olive oil; canola, peanut, and other nut oils; almonds, cashews, peanuts, and other nuts and nut butter; avocados; sesame, pumpkin, and other seeds (10–15% of calories [22–27 grams*])

  • Emphasize polyunsaturated fats from vegetable oils such as corn, soybean, and safflower oils; walnuts; fatty fish such as salmon, herring, and anchovies (8–10% of calories [17–22 grams*])

Choose slowly digested carbohydrates over highly refined ones. Limit intake of sources of rapidly digested carbohydrates such as white flour, white rice, pastries, sugary drinks, and French fries. In their place, emphasize whole grains (such as brown rice, barley, bulgur, quinoa, and wheat berries), whole fruits and vegetables, beans, and nuts. Aim for at least 6 servings of whole grains a day. Choosing a whole-grain breakfast cereal and whole-grain bread are excellent starts.
Pick the best protein packages by emphasizing plant sources of protein rather than animal sources. Adopting a “flexitarian” approach to protein has long-term health payoffs. Aim for at least half of protein from plants—beans, nuts, seeds, whole grains, fruits, and vegetables. Choose fish, eggs, poultry for most of the rest, with small amounts of red meat and dairy making up the balance. Aim for two servings of fish per week.**
Accentuate fruits and vegetables. Consider 5 servings of fruit and vegetables a daily minimum; 9 a day is even better. Eat for variety and color. Each day try to get at least one serving of a dark green leafy vegetable, a yellow or orange fruit or vegetable, a red fruit or vegetable, and a citrus fruit. Fresh is usually best, especially if it is local; frozen fruits and vegetables are nearly as good.
Opt for low-calorie hydration. Water is the best choice for hydration. Coffee and tea in moderation (with only a small amount of milk or sugar) are generally safe and healthful beverages. If milk is part of the diet, skim or low-fat milk is best. Avoid sugar-laden drinks such as sodas, fruits drinks, and sports drinks. Limit fresh juice to one small glass a day. Alcohol in moderation (no more than one drink a day for women) if at all.
Meet the daily recommendations for vitamins and minerals. Taking an RDA-level multivitamin-multimineral supplement each day that contains folic acid and 1,000 IU of vitamin D provides an inexpensive nutritional safety net. Many premenopausal women need extra iron, and some women need additional calcium.
Daily exercise Calories expended are as important for good health as the quality and quantity of calories consumed. Current recommendations call for 30 minutes of physical activity such as brisk walking on most, if not all, days of the week.
Mediterranean- type diet
  • Fruits, vegetables, grains, beans, nuts, and seeds are eaten daily and make up the majority of food consumed.

  • Fat, much of it from olive oil, may account for up to 40% of daily calories.

  • Small portions of cheese or yogurt are usually eaten each day, along with a serving of fish, poultry, or eggs.

  • Red meat is consumed now and then.

  • Small amounts of red wine are typically taken with meals.

These diets are low in saturated fat and high in fiber.

DASH diet,
  • Grains and grain products: 7–8 servings*, more than half of which are whole-grain foods

  • Fruits: 4–5 servings

  • Vegetables: 4–5 servings

  • Low-fat or non-fat dairy foods: 2–3 servings

  • Lean meats, fish, poultry: 2 servings or fewer

  • Nuts, seeds, and legumes: 4–5 servings per week

  • Added fats: 2–3 servings per day

  • Sweets: limited

The nutrient breakdown of the DASH diet was: total fat, 27% of calories; saturated fat, 6% of calories; cholesterol, 150 mg; protein, 18% of calories; carbohydrate, 55% of calories; fiber, 30 g; sodium, 2,300 mg; potassium, 4,700 mg; calcium, 1,250 mg; and magnesium, 500 mg

 

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Foods You’re Better Off Avoiding

Foods You’re Better Off Avoiding/Avoiding certain foods can be hard, especially when they’re specifically designed to taste good. But here’s the catch.  A lot of the foods we’re told we shouldn’t eat might not actually be all that bad for us. In fact, what are deemed bad for you might be totally different than what’s considered bad for someone else.

For example, you might have the idea that things like dairy or gluten aren’t good for you because you get an upset stomach or develop a headache after eating them. “It’s important to understand that foods like dairy and wheat are common allergens, and some people don’t tolerate them well,” says Julie Andrews, M.S., R.D.N., a Wisconsin-based dietitian and nutrition consultant. “But that doesn’t mean they are bad for everyone.”

But while every person has a completely different body and foods they might negatively react to, there are some foods out there that are still worth trying to generally avoid. We’re talking about the ones that either don’t offer much nutritional value for your body or, in some of the worst cases, actually pose a health risk to you.

Foods You’re Better Off Avoiding

Here’s what to know about which foods you might want to consider staying away from.

Canned fruits

That said, if you like the convenience of canned fruit, here’s some good news: There are canned fruits out there that aren’t housed in that syrupy mixture. “Just make sure to read the ingredient label to make sure a product is canned either in 100% juice or water,” says Gorin. “Neither of these contain added sugars.”

AVOID SUGER

For bakers out there, that shortening might be causing your pastries and cakes more harm than good. That’s because vegetable shortening contains hydrogenated oils, which are artificial fats made by adding a hydrogen molecule to vegetable oils to make them solid at room temperature, says Andrews.

But while hydrogenated oils are good for manufacturers because they increase a product’s shelf life, they’re not quite so good for you. “Consumption of hydrogenated oils on a regular basis can increase LDL ‘bad’ cholesterol and lower HDL ‘good’ cholesterol, and can, therefore, increase your risk of heart disease,” says Andrews. You’re actually better off swapping in real butter in moderation while baking instead of using shortening, she adds

This is another product that contains those hydrogenated oils, says Andrews. Plus, powdered or non-dairy liquid creamers also contain high-fructose corn syrup—which can be damaging to the liver by increasing liver fat—and artificial sweeteners, which have been linked to a variety of problems including gastrointestinal issues. (Other alternative corn sugars can have similar consequences on the body, like natural corn syrup, isolated fructose, maize syrup, glucose or fructose syrup, and tapioca syrup.)

But that doesn’t mean you need to nix coffee (and the benefits that come with it) completely. Instead, try drinking your coffee black or substituting non-dairy creamers with almond, coconut, cashew, or oat milk or with organic creamers from grass-fed cows.

DIET SODA

Diet soda is packed with artificial sweeteners, which are the main culprit behind why you should avoid diet soda drinks when you can. “Those can be even worse than actual sugar,” says Shonali Soans, M.S., R.D., C.D.N., a registered dietitian at New York City Nutrition. Artificial sweeteners have been linked to both cancer (although larger studies are needed to determine the risk) and gastrointestinal issues, and aspartame—a key ingredient in diet drinks specifically—has also been linked to the development of diabetes, says Soans.

Nut butters are great for you, in large part because they contain beneficial unsaturated fats. “But when you start to take out the fat in peanut butter, you not only lower the amount of heart-healthy fats that you’re getting but may also end up getting a product with extra sugar and filler ingredients,” says Gorin. “These ingredients are added to compensate for the fat is removed.”

A good rule of thumb when buying peanut butter? It should be natural, and it should only have three ingredients on its label: peanuts, oil, and maybe a little bit of salt, says Gorin.

TILEFISH

Fish is a good staple to have in your diet, but it’s best to aim for eating low-mercury, fatty seafood like salmon and sardines, which also have beneficial omega-3s EPA and DHA, says Gorin. But one fish you might want to avoid ordering when you’re out at a seafood restaurant? Tilefish, which is high in mercury—something that can actually cause poisoning if eaten in too high of a concentration.

WHITE FLOUR-BASED CEREAL

Yes, those sugary-sweet breakfast cereals are delicious, but look out for whether they’re made with white flour. These types of cereals are low in nutrition and high in refined carbohydrates, which means that they don’t fill you up and they can cause a spike and drop in blood sugar, says Andrews. That, in turn, can contribute to low energy, mood swings, and cravings. Instead, opt for a higher-fiber cereal like bran flakes.

Strawberries top the list of the Environmental Working Group’s Dirty Dozen foods that are heavily contaminated with pesticides when conventionally farmed. The problem with that—aside from the environmental concerns—is that those pesticides can actually negatively impact your health, too.

“Pesticides in our food can be endocrine-disrupting,” says Soans. Endocrine disruptors work by binding to our hormone receptors and causing a weaker or more intense effect, which disrupts our hormonal function, says Soans. This can be especially harmful for women who might deal with repercussions like hormonal imbalance or thyroid problems.

SALAMI

This classic lunch sandwich meat packs more downside than upside because of its “cured meat” status. Cured meats have been linked to several nasty problems, including hypertension and heart disease, says Andrews. But salami is also high in saturated fat and contains sodium nitrites, which can turn into harmful inflammatory compounds that can become damaging to your health, says Andrews.

JUICE COCKTAIL

Don’t let the word “juice” throw you off. “The word ‘cocktail’ indicates that a juice is mixed with added sugar,” says Gorin. “This is unnecessary and adds extra calories to your day.” So instead of choosing a sugar-rich juice cocktail mixture to start your morning, opt instead for 100% fruit juice if you really want to indulge.

Similar to those white flour-based cereals, donuts are usually made from refined carbs, which don’t provide you much nutritional value, says Andrews. Donuts are also usually deep-fried, making them high in trans fats, which can raise your LDL “bad” cholesterol and lower your HDL “good cholesterol,” according to the American Heart Association (AHA). This doesn’t mean you need to avoid refined carbs (and the donuts that come with them) altogether; it just means your health will thank you for indulging in moderation.

PRE-MADE DOUGH

As convenient as it might be, the pre-made dough is high in artificial trans fats (namely, those hydrogenated oils we talked about earlier that are made by adding hydrogen to liquid vegetable oils to make them more solid), says Julie Harrington, R.D., author of The Healing Soup Cookbook. And those trans fats (aside from affecting your cholesterol) also increase your risk of heart disease and stroke, according to the AHA.

PACKAGED BUTTER-FLAVORED POPCORN

Butter-flavored popcorn is made using artificial butter flavoring, which can cause inflammation in the body, says Lorraine Kearney, N.D.T.R., C.D.N., dietitian and founder of New York City Nutrition. Plus, if you’re popping it at home in a microwaveable bag, those bags are packed with chemicals. Instead, if you’re able, try popping popcorn at home in a pot on the stovetop rather than using a mass-produced bag. “When we make popcorn at home, we have control over the ingredients,” says Kearney.

A good rule of thumb? When something has the word “instant” in its name, it’s likely something you’re going to want to try to avoid. “Whenever I see the word ‘instant,’ they’re doing something to the food to make it instant,” says Soans. “They’ve probably stripped it down and taken away a bit of the fiber and the stuff that we actually want.”

Plus, the amount of sodium in instant noodles is extremely high, and they contain what’s called monosodium glutamate (MSG), which has its own set of problems. “It is a flavor enhancer that is used in a lot of cooking, or a lot of restaurants will use it,” says Kearney. “And it is an addictive substance, so we keep going back as a repeat customer. But with it, it can increase hunger, and that causes us to eat more.”

ARTIFICIAL SWEETENERS

Sugar and sweeteners

Yes, as counterintuitive as it might seem, you definitely want to try to stay away from artificial sweeteners. “Usually people, in the past, have said instead of eating refined sugar, let’s try diet soda and artificial sweeteners and all that stuff,” says Soans. But as she mentioned before, artificial sweeteners can actually be worse for you than your typical refined sugar due to its potential health impact and unknown risks. It’s better, instead, to try to eat regular sugar in moderation.

Salt shaker on checked tablecloth

We’re all prone to sprinkling a bit of salt on our food before we eat it here and there. And while a little bit of salt is okay, it’s better to try and opt for sea salt or Himalayan salt over your standard table salt. That’s because table salt has been bleached and stripped of its natural minerals, says Soans. Plus, it’s high in sodium, which can cause inflammation, says Kearney.

PACKAGED GELATIN

Red Jelly Cubes

Similar to energy drinks, gelatin desserts are rich with artificial flavorings and sugar that can be harmful to our bodies. They also have artificial colors, which are known carcinogens, says Kearney, and a chemical called Red #40—an ingredient linked to hyperactivity—which has actually caused European countries to issue a warning label on the food saying, “May have an adverse effect on activity and attention in children.”

MICROWAVEABLE RICE

It’s easy, yes, but microwaveable rice is often teeming with sodium. “Some of those products can have 800 to 900 mg of sodium in one serving,” says Kearney. And because most bags contain 2 ½ servings—and because most of us will definitely eat the entire bag—that quickly adds up to being over 2,000 mg of sodium in just one sitting.

The problem with that? The American Heart Association recommends eating no more than 2,300 of sodium per day, which is about a teaspoon of salt per day, says Kearney. So with just one sitting, we’ve nearly reached a day’s worth of sodium, which can make us feel bloated, weighed down, and lethargic, says Kearney.

Energy drink from the top

The reason energy drinks taste so good? They’re packed with artificial flavorings and sugar. “With a lot of the energy drinks, they can have higher amounts of sugar in it, or they’ll use artificial flavors which can cause a lot of inflammation of the body,” says Kearney.

And when it comes to these energy drinks, most companies won’t disclose what those artificial flavorings actually are. “So we could have a blueberry flavored drink, but we don’t know what chemicals have been used to recreate that blueberry flavor,” says Kearney.

LOW-FAT ICE CREAM

Ice Cream

Don’t jump on the pint-sized trend just yet, especially if you have digestive issues. That’s because low-fat or diet ice creams replace sugar with sugar alcohols, which when consumed in excess can have a laxative effect on the body, says Kearney. And if you have a sensitive stomach or digestive tract, you’ll feel those effects even faster, she adds.


THE IMPOSSIBLE BURGER

Burger King Offers Meatless Whopper In Its St. Louis Locations

Although it might seemlike a healthier alternative to your standard burger, the Impossible Burger is made up of tons of ingredients that are completely synthetic, says Kearney. The burger also comes with a lot of flavor enhancers in it and is usually made of a blend of soy protein, which means it doesn’t contain a complete protein and is therefore pretty nutritionally lacking.

“One thing I’m always wary of is if something has the word ‘trademark,’” says Kearney. “So the Impossible Burger is trademarked, and with those ingredients, you’re not always going to know exactly what’s in it because of that trademark.”

Foods You’re Better Off Avoiding

When you’re able, it’s worthwhile swapping cottonseed oil for a healthier option like olive or avocado oils. That’s because cottonseed oil is a refined vegetable oil, which means it’s likely been genetically modified and highly processed, says Soans. Plus, it’s high in omega-6 fatty acids, which can trigger inflammation and has also been linked to heart disease, diabetes, and impacts on cognitive functions if eaten in excess, adds Soans.

WHITE RICE

Foods You’re Better Off Avoiding

White rice is refined and processed, which means it’s generally more destructive to your health than alternatives like ancient grains or wild rice. The main reason? It can have a negative impact on your blood sugar levels, says Soans. In fact, because of that impact on blood sugar levels, eating white rice in excess has even been linked to increasing your risk of type 2 diabetes.

SWEET TEA

Foods You’re Better Off Avoiding

Tea by itself has plenty of health benefits, but when you start adding sugar to that tea, it starts to void out those upsides. “Sugar-sweetened beverages are high in, yes, sugar, and don’t provide much—if any—nutrition,” says Andrews. Plus, many research studies have shown that regular consumption of sugar-sweetened beverages like sweet tea can contribute to causing obesity, type 2 diabetes, and heart disease, says Andrews.

Foods You’re Better Off Avoiding

Similarly to pre-made doughs, pre-made pie crusts contain hydrogenated oils, which can raise your LDL “bad” cholesterol and lower your HDL “good” cholesterol, which in turn increases your risk of heart disease, says Andrews. But if you don’thave time to make your own pie crust, don’t sweat it; just make sure you closely read the ingredients label to look for hydrogenated oils.


“Hydrogenated oils are a type of trans fat, but even if the nutrition facts panel says there is 0g of trans fat, the product can still contain hydrogenated oil,” says Andrews. “This is because if there is less than 0.5 g of trans fat per serving, the FDA allows the manufacturer to label it as 0 g.

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Elements of healthy eating

Choose healthy fats over unhealthy fats.
  • Avoid trans fats, which are generally found in commercially baked products and deep-fried restaurant food.

  • Limit intake of saturated fats, mostly from red meat, butter, milk, and other dairy products (under 8% of calories [17 grams*])

  • Emphasize polyunsaturated fats from olives and olive oil; canola, peanut, and other nut oils; almonds, cashews, peanuts, and other nuts and nut butter; avocados; sesame, pumpkin, and other seeds (10–15% of calories [22–27 grams*])

  • Emphasize polyunsaturated fats from vegetable oils such as corn, soybean, and safflower oils; walnuts; fatty fish such as salmon, herring, and anchovies (8–10% of calories [17–22 grams*])

Choose slowly digested carbohydrates over highly refined ones. Limit intake of sources of rapidly digested carbohydrates such as white flour, white rice, pastries, sugary drinks, and French fries. In their place, emphasize whole grains (such as brown rice, barley, bulgur, quinoa, and wheat berries), whole fruits and vegetables, beans, and nuts. Aim for at least 6 servings of whole grains a day. Choosing a whole-grain breakfast cereal and whole-grain bread are excellent starts.
Pick the best protein packages by emphasizing plant sources of protein rather than animal sources. Adopting a “flexitarian” approach to protein has long-term health payoffs. Aim for at least half of protein from plants—beans, nuts, seeds, whole grains, fruits, and vegetables. Choose fish, eggs, poultry for most of the rest, with small amounts of red meat and dairy making up the balance. Aim for two servings of fish per week.**
Accentuate fruits and vegetables. Consider 5 servings of fruit and vegetables a daily minimum; 9 a day is even better. Eat for variety and color. Each day try to get at least one serving of a dark green leafy vegetable, a yellow or orange fruit or vegetable, a red fruit or vegetable, and a citrus fruit. Fresh is usually best, especially if it is local; frozen fruits and vegetables are nearly as good.
Opt for low-calorie hydration. Water is the best choice for hydration. Coffee and tea in moderation (with only a small amount of milk or sugar) are generally safe and healthful beverages. If milk is part of the diet, skim or low-fat milk is best. Avoid sugar-laden drinks such as sodas, fruits drinks, and sports drinks. Limit fresh juice to one small glass a day. Alcohol in moderation (no more than one drink a day for women) if at all.
Meet the daily recommendations for vitamins and minerals. Taking an RDA-level multivitamin-multimineral supplement each day that contains folic acid and 1,000 IU of vitamin D provides an inexpensive nutritional safety net. Many premenopausal women need extra iron, and some women need additional calcium.
Daily exercise Calories expended are as important for good health as the quality and quantity of calories consumed. Current recommendations call for 30 minutes of physical activity such as brisk walking on most, if not all, days of the week.
Mediterranean- type diet
  • Fruits, vegetables, grains, beans, nuts, and seeds are eaten daily and make up the majority of food consumed.

  • Fat, much of it from olive oil, may account for up to 40% of daily calories.

  • Small portions of cheese or yogurt are usually eaten each day, along with a serving of fish, poultry, or eggs.

  • Red meat is consumed now and then.

  • Small amounts of red wine are typically taken with meals.

These diets are low in saturated fat and high in fiber.

DASH diet,
  • Grains and grain products: 7–8 servings*, more than half of which are whole-grain foods

  • Fruits: 4–5 servings

  • Vegetables: 4–5 servings

  • Low-fat or non-fat dairy foods: 2–3 servings

  • Lean meats, fish, poultry: 2 servings or fewer

  • Nuts, seeds, and legumes: 4–5 servings per week

  • Added fats: 2–3 servings per day

  • Sweets: limited

The nutrient breakdown of the DASH diet was: total fat, 27% of calories; saturated fat, 6% of calories; cholesterol, 150 mg; protein, 18% of calories; carbohydrate, 55% of calories; fiber, 30 g; sodium, 2,300 mg; potassium, 4,700 mg; calcium, 1,250 mg; and magnesium, 500 mg

 

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