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Benefits of Eating Right - Nutrition Facts - Choosing Foods that are Good for You

Updated on May 14, 2011

Nutrition Facts

There is a lot of information about nutrition facts. What we put into our mouths, the food we eat, greatly affect all our organs and our entire body. How good we feel, is greatly dependent on how we take care of ourselves. There are a variety of foods that are important to eat to get the most benefits to feel our optimum best, protect us against certain diseases, and take good care of ourselves.

Here are some more nutrtition facts:
High fiber foods, those filled with vitamin D, and rich in calcium are know to possibly reduce risk of colon cancer. Vitamin D may kill cancer cells. Fiber and calcium bind to the toxic compounds which can keep them from harming the colon. Healthy breakfast cereals are a great way to get these nutrients.

High Fiber Foods Are Good for Us

Junk Food and Your Genes

Chick peas help you eat less high fat, low fiber food. ½ cup of garbanzo beans is all it takes, and have about 6 grams of protein and 5 grams of fiber. Works well to add to pasta sauce instead of meat.

Roasted peanuts provide the highest polyphenols which help fight disease. You can also also bake the peanuts at 350 degrees until brown.

People who watch a funny movie eat less calories than people who don’t according to a study done at the University of Colorado Springs.

Nutrition facts about junk food: Doughnuts encourage your body to store more fat. Junk food might provoke a gene that slows up your metabolism. This could cause more gain weight gain. Oranges and berries, and vitamin C may help burn calories.

What Makes Omega- 3 Fatty Acids Great?

One of the best supplements areOmega-3 fatty acids.

  • reduce inflammation
  • helps muscles recover from workouts and strenuous exercise
  • lower blood pressure
  • lowers the risk of heart attack by lessening levels of triglycerides in the blood
  • reduces placque in the arteries
  • boosts your mood
  • increases concentration
  • improves memory
  • can possibly help fight cancer
  • help muscles grow and increases a person’s strength
  • helps burn fat

In a study done at the University of Iran, the effects of omega-3 fatty acids were conducted on 40 male wrestlers. Over a 12 week period the men who were given the omega-3 fatty acids.had better lung functioning and capacity doing the same physical hardcore training, as the men who took a placebo. The more efficient the lungs work, the more oxygen gets to the muscles. This increases endurance and sped up the recovery between workouts.

Fish Have the Highest Omega 3's

Another study done in England, about nutrition facts, gave some participants meals that were high in omega-3 fatty acids, and others were given meals with no omega-3 fatty acids. The people who received high amount of these supplements had less stiffness in their arteries. Scientists credit this with an increase in higher nitric oxide which dilates blood vessels and helps more of the nutrients get to the tissues in the muscles. Omega -3 fatty acids can be found in the layers of fat from cold water fish, plants and nut oils and fortified foods, plus:

  • mackerel
  • sardines
  • salmon
  • certain types of tuna
  • flaxseed
  • english walnuts
  • algae oils

Fish are contain large amounts of Omega-3 fatty acids. Flaxseeds and plants have less Omega-3 fatty acids and you would need to eat much more of these type of foods than you would from fish.

Omega 3 Fatty Acids Help Fight Many Diseases

By eating these foods 3 times a week and also taking 1 to 2 grams of fish oil supplement with breakfast, lunch and dinner. The USDA (U.S. Dept of Agriculture), the HHS (Dept of Health and Human Services), and the AHA (American Heart Association) suggest consuming an 8 oz serving of fish two times a week.

Omega-3’s have shown to protect against diseases such as cancer, depression, asthma, cardiovascular disease, autoimmune diseases, ADHD, and even rheumatoid arthritis. The reason you can get this protection from all these diseases is because Omega 3 is an anti inflammatory, which is the common thread among these ailments. Having information about nutrition facts can help protect you against many issues that can interfere with your health.

Calcium Builds Bones

Calcium and foods high in proteinsuch as low fat dairy foods are helpful in maintaining a healthy weight and even in losing some weight. Knowing the nutrtition facat about these foods is important. Calcium can actually help to burn fat. Calcium is also beneficial in building strong bones. Some cheeses are lower in fat like feta, goat cheeses and mozzarella. Reduced fat cheeses have about 25% less grams of fat in each serving. As an example, regular cheddar cheese contains 9 grams of fat in each ounce. Reduced fat cheddar has 7 grams for the same ounce. Light cheeses have about 50% less grams of fat. Light cheddar has 4.5 grams of fat per ounce. Low fat cheese has 3 grams of fat or less per ounce.

Havarti Cheese
Havarti Cheese
White and Yellow Cheddar Cheese
White and Yellow Cheddar Cheese
Chevre Goat Cheese
Chevre Goat Cheese

Light Havarti cheese is great for salads and pizza

  • 200 mg of calcium
  • 8 grams of protein
  • 80 calories per ounce
  • 5 grams of fat
  • 3 grams of saturated fat



Reduced Fat Sharp White Cheddar cheese is great for grilled cheese sandwiches

  • 200 mg of calcium
  • 7 grams of protein
  • 90 calories per ounce
  • 6 grams of fat
  • 4 grams of saturated fat



Chevre Goat Cheese is great when crumbled and added to pizzas, pastas, and salads

  • 20 grams of calcium
  • 4 grams of protein
  • 70 calories per ounce
  • 5 grams of fat
  • 3.5 grams of saturated fat

An Orange is Healthier than Orange Juice

When looking at the ingredients of food you are going to buy, some advice is to put it back on the shelf if the initial 3 ingredients have an “ose” ending. As an example: fructose, glucose, dextrose.

Interesting nutrtition fact: An orange is healthier than orange juice because there is no sugar added to the orange.

Make homemade iced tea and fresh lemonade to avoid drinking sugar filled soda and other drinks make with high fructose corn syrup and sugar.
To make your own lemonade: ¼ to ½ cup of lemon juice. Add 3 ½ cups of water. Add about 50 drops of liquid stevia as a sweetener.

Good Food for Your Brain and Your Heart

There are foods that are known to be good for healthy bones, for your brain and heart.

  • eat plenty of fruits and vegetables - they are high in vitamins and minerals and fiber - they help you maintain a healthy weight and protect your heart
  • whole grains can be found in barley and oats - they help protect against heart disease, type 2 diabetes
  • nuts - although high in fat, the majority of fat is unsaturated fat. This fat actually protects against heart disease
  • dark chocolate can help lower blood pressure and protect your heart. The polyphenols in dark chocolate help the flexibility of blood vessels, which can help blood pressure to be lower

Food education and having nutrition facts are important knowledge to have. When we make the right choices about the way we eat, there are many benefits we can enjoy. This list is only a partial of foods that are good for you. Making the right food choices will benefit you now and always.

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    • L.L. Woodard profile image

      L.L. Woodard 5 years ago from Oklahoma City

      There is so much information about nutrition available these days, it can get confusing to know what to add and what to subtract from your every day diet. It's good to have a one-stop shop, so to speak, in a hub such as yours.

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi L.L. there is so much more to nutrition than this hub could cover. I tried to cover what I thought are the most important and essential things to know about. Thanks for your kind comments.

    • onceuponatime66 profile image

      Jackie Paulson 5 years ago from USA IL

      Hey did you know that if people drink a lot of soda or like coke a cola, I read somewhere not to take Omega 3's?

    • celebritie profile image

      celebritie 5 years ago

      Its a good idea to eat the right foods especially real food instead of the processed frozen kind.

    • psychicdog.net profile image

      psychicdog.net 5 years ago

      As a parent always trying to keep energy and health at an optimum to do what must be done this was v useful - know I can rely on you for quality info thanks TKI

    • samiaali profile image

      samiaali 5 years ago

      Hi toknowinfo, you have created a wealth of information here with great images! I also advocate very healthy eating. I believe it is the solution to very good health. I will vote up! :)

    • kashmir56 profile image

      Thomas Silvia 5 years ago from Massachusetts

      Hi toknowinfo, great and very important information about nutrition, also Omega 3's are not only good for us to take but are very good for dogs has well, my dog gets Omega 3's once a day in her food.

      Useful and vote up !!!

    • getitrite profile image

      getitrite 5 years ago

      Good information to remind people of the extreme importance of healthy eating.

    • Twilight Lawns profile image

      Twilight Lawns 5 years ago from Norbury-sur-Mer, Surrey, England. U.K.

      Thanks, TKI. A very useful hub. I eat all the wrong things but am still fairly alive. I'm going to look at this several times and think, "I should..." and then, maybe, I will.

    • profile image

      Fay Paxton 5 years ago

      Very nice guide for those of us trying to pay attention to our nutrition. I actually do fairly well. For me it's that dreaded sugar. Heeelp! :)

      up/very useful and bookmarked

    • amillar profile image

      amillar 5 years ago from Scotland, UK

      This is very useful information, it should be a way of live to all those who have the means to make it so.

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Once, I don't know of any contra-indications of taking omega 3's and drinking excessive cola. When I looked it up I couldn't find this info. I would be interested in finding more out about this, if you know where you found the info. Remember, not everything you read is fact and the source of the info is very important.

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Celebritie, Eating right is sometimes easier said than done, but at least with the knowledge we have more ability to make the right choices.

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Pdog, I am glad my info will help you keep up with your day to day demands. I am happy I am able to help increase your knowledge, as you do for me.

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Samiaali, I know when I eat better, I feel better. Thank you for the up rating and kind words. I am always happy when you stop by.

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Tom, It is so nice to see you again. Thanks for the tips about omega 3's and dogs. Everyone should follow what you do for their pet. Thanks for the up rating.

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Getit, Thanks for stopping by and reading. It is so important to eat right, and we often don't pay attention to this.

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Ian, I will look for some poetic verse soon from you on our eating habits. Glad you stopped by.

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Fay, I do fairly well with balanced eating but I love ice cream and it is my main source of calcium. I don't gain weight from it, as long as I eat properly in other ways. I think we need to enjoy whatever we are doing, as long as things are not in excess. So enjoy your sugar while you watch the other aspects of the food you consume. As always, I am glad you stopped by.

    • Twilight Lawns profile image

      Twilight Lawns 5 years ago from Norbury-sur-Mer, Surrey, England. U.K.

      You big me up too much TKI .............................................................................................................................................

      But I'll try.

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Amillar, It is good to have as much info as we can about the nutrients we need. I am glad you found this article helpful.

    • b. Malin profile image

      b. Malin 5 years ago

      Wonderful Hub Toknowinfo. I have been such a big believer in Vitamins and you've given us such good and useful information, on foods, good and bad... lots to think about and remember. Thank you!

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Ian, I believe in you! You are a very talented person and I enjoy your writings.

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi B, I am always happy when you visit and am glad you found this hub useful.

    • Tamarajo profile image

      Tamarajo 5 years ago from Southern Minnesota

      love all the nutrition information. I can't seem to handle the goat cheese however. Maybe its just me but it tastes so barnyard like. I wish I liked it because it is so good for you.

      I've got to remember to use the chick peas. I have some I just always forget to prepare them.

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Tam, Thanks for stopping by. Goat cheese mixed with chives is really good. If you mix plain goat cheese with cranberry relish or your favorite jam/jelly it is pretty good too. I am lactose intolerant so I use plain goat cheese on a bagel instead of cream cheese. I have also made a broccoli souffle with the goat cheese and with the right seasonings it was delicious. Sometimes I will make it with an omelet, but I would rather use a different cheese with eggs.

    • Pamela99 profile image

      Pamela Oglesby 5 years ago from United States

      This is an very well written hub with very useful information. Voted/rated awesome.

    • Sun-Girl profile image

      Sun-Girl 5 years ago from Nigeria

      Interesting piece of article from one of my favorite writer,am so educated from this great article of yours and am saying a big thanks for educating me.

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Pam, Thanks for stopping by and reading. I really appreciate your up rating.

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Sun, I am so pleased to know I am one of your favorite writers. I am glad you found this info helpful too.

    • jojokaya profile image

      jojokaya 5 years ago from USA

      Great hub. Rated up

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Jo, thanks for stopping by and reading. It is always nice to see you. I really appreciate your up rating!

    • Claudin_Dayo profile image

      Claudin_Dayo 5 years ago from Southeast Asia

      is there a thing called over dosage of omega 3? =)

      just kiddin'. Awesome!

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Claudin, Actually you can have an overdose with omega 3 supplements. Getting it from food is a better choice where possible. Thanks for stopping by and reading.

    • Betty Johansen profile image

      Betty Johansen 5 years ago

      You've inspired me to watch more funny movies. Thanks for the excuse. Great information!!!

    • susannah42 profile image

      susannah42 5 years ago from Florida

      Thanks for this good information. I am going to keep it on file.

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Betty, I am glad you stopped by. I hope this info is useful to you.

    • toknowinfo profile image
      Author

      toknowinfo 5 years ago

      Hi Susannah, I am glad you found this hub useful. Thanks for commenting.

    • saif113sb profile image

      saif113sb 5 years ago

      Very nice and great information to remind people of the extreme importance of healthy eating.

      thanks

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