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High Calorie Food Top 20 – use it or don’t?

In the list of top 20 high calorie food list we can see that the highest energy value can be found in various oils, nuts, meat products and etc. It is important to know calories amount, but does is make these products – top 20 to avoid?

Calories is everything?

For example – there are more than 884 calories in 100 grams of oil. On the other hand, olive, canola and some other oils are of a very rich composition. Plant-based fat has more polyunsaturated and monounsaturated fatty acids, which help our body to avoid heart and blood vessel diseases; it also decreases the amount of cholesterol in our blood. When choosing the product, it is worth considering it not just as high calorie food,  but also its nutritional value. Sometimes even a very high calorie product (e.g. olive oil) can be beneficial for your body if used in small amounts (up to 15 g per day).

Some kind of bad fats

Second on the list is fat, which is the source of saturated fat and are high in calories – there are 841 calories in 100 grams. It has a high energy value but does not have any good influence on our health. Fat contains saturated acids, which increase the amount of cholesterol in the blood and provokes atherosclerosis, cancer, heart and blood vessel diseases.

Some kind of good fats

Third on the high calorie food list is butter, which contains 743 calories in 100 grams of it. However, doctors and dietitians state that butterfat is a very valuable component. Butterfat is digested easily as it is in a shape of emulsion – there are less digestive ferments required to digest butter. It is also very important in child nutrition as butterfat is the main source of energy for a growing body.

Fourth of the high calorie foods are macadamia nuts. Even though they are the most calorific (703cal in 100 g) comparing to other nuts, the biggest part of their composition is consisted of plant fat and monounsaturated fatty acids, therefore if used in small amounts (up to 30 g per day), it supplies our body not only with useful fat but also with minerals.

What Influence does Healthy Nutrition have on our Wellbeing?

According to scientific research data healthy nutrition habits have 20 – 30% of influence on human’s well being. Remaining 70% of influence consists of physical activity, sufficient time dedicated to rest and also good mood. It may be hard to achieve, but still there are lots of ways how to impact your lifestyle and change yourself into healthy person. 

Don’t push yourself too hard 

First of all you shouldn’t be punishing yourself with a low – calorie diets, or any limitations of foods. Human’s body requires many nutrients just to keep a normal functioning of various body parts. The most important thing is to make an agreement with yourself, and determine the goals you would like to achieve. It is crucial to know what kind of food is good for you and which one you should be avoiding to see the results of healthy nutrition.

Eat several times a day

Healthy nutrition has to include most important nutrients such as proteins, carbohydrates and fats, and all of them should be distributed over all day meals.  The most important meal of the day – breakfast, therefore you should get about 30% of all nutrients, 40 – 45% for lunch and what’s left for dinner.

Distribute nutrients through all day meals

Proteins should take 10 – 12%, carbohydrates 55 – 70% and fats about 30% daily ration rate, it’s very important that there will be less than 10% of saturated fats! There are some nutrients you should avoid if reaching healthy nutrition : such as sodium, cholesterol, salt and sugar. These should only be used in very small amounts!

One of the main rules of healthy nutrition is to eat most diversified food, including a large quantity of fresh vegetables, fruits, and wholegrain products. Always enjoy your meals but keep it in smaller portions, and eat only when you are really hungry, otherwise you can eat too much calories!  

Nuts – Perfect Choice for a Nutritious Healthy Snack

Eating nuts are the best way to understand that many beneficial things comes in a small portion! Nuts have a very rich composition – it consists of high amounts of vitamins, minerals, trace elements and protein, and heart-healthy fats. So if You are looking for a nutritious healthy snack – grab a handful of nuts!

Nuts are The Best Healthy Snack Choice!

First and foremost, there is a lot of monounsaturated fat and less saturated fat in the composition of nuts. There is no surprise that nuts provide a long-lasting feeling of fullness because they are rich with protein. However, it is very convenient as useless snacking is avoided. Another irreplaceable benefit of nuts is their richness with omega-3 fatty acids. Human’s brain consists of 60% fat and more than one third of it is omega-3 fatty acids maintaining the activity of brain and nerve cells.

A lot of people avoid including nuts in their menu for a very high concentration of fat in them thinking that it can raise a risk for obesity. Of course nuts contain certain amount of fat, but mostly unsaturated fats, which includes monounsaturated and polyunsaturated fats. Nuts which are low in calories such as almonds, cashews and pistachios contains lots of protein, which are very useful, especially for those who gets very serious in physical activity. All of these nuts has an optimal omega – 3 and omega – 6 quantities.

Many studies have showed that nuts are not only known as a nutritious snack, but also make influence on strong disease prevention, such as inflammation. Nuts have much more benefits that just giving important nutrients to your body, as much as they help increase lustiness, nuts are helpful for our brains! The most known nuts for a full brain boost are peanuts, they contain vitamin E, are good source of protein – 7 grams per 28 nuts, and they are essential for pregnant women to get exact norms of folic acid. 

Healthiest Food for Breakfast – Porridge!

Breakfast is the main source of energy for the whole day, it’s the most important meal of the day so You should choose the healthiest food of all! If You are trying to watch Your weight – morning meal is especially relevant. It may help You lose weight, get the most important nutrients, as well as many kinds of vitamins, and fiber – the most important component that will keep You satisfied until next meal!

 It is recommended that the food containing carbohydrates should take the biggest part of our breakfast. As we all know very well, wholegrain products are the most important part of our daily food ration, and it’s one of the healthiest food to eat for breakfast. It provides energy, deliver an optimal amount of fiber, minerals and etc.

The best choice of healthiest food filled with complex carbohydrates for breakfast is undoubtedly porridge. Considering the nutritional value, porridge is full of fibers, which saves You from overeating, and it’s very helpful for those who try to lose weight.

Best porridges are those who include whole grains, such as buckwheat or oat porridges, these are considered to be the most suitable and very valuable for breakfast. Buckwheat porridge is rich with protein, vitamins and minerals, such as B2, PP, E; it also contains a lot of calcium, phosphorus, iodine and B group vitamins. Buckwheat contains complex carbohydrates which are being absorbed slowly, so it helps You feel full for longer time.

Oat, on the other hand, has a lot of carbohydrates, fibers, a whole lot of vitamins (A, C, D, E, K, B group) and microelements. As well as it lowers cholesterol, and reduce the risk of stroke or cardiovascular disease.

We recommend including more wholegrain products into your food ration and choosing porridges for your healthiest food sources every day!

How to work out calories in food to lose weight?

If you’re trying to lose weight, it must be a balance between calories in and calories out. Simply speaking  – Calories that are consumed must be exhausted. The best way of it is to practice various physical activities. Ones may burn just a few calories, when placing less effort while others can extremely affect your body. One of the best ways how to work out calories in food – running.

Running is a very beneficial physical activity. First of all, running is one of the best ways to work out calories in food. By running you will control your weight and increase your self-confidence. During the process of running all muscle groups work, so the whole body is being exercised. Running improves general health condition – it increases endurance, strengthens immune system and improves the quality of sleep. In the process of running, the heart is being strengthened a risk of heart diseases and heart attack is being decreased; also, normal blood pressure is adjusted and the levels of cholesterol are decreased.

At the start of running, it is important to select optimal pace and time interval. It is not recommended to aim high at first, let the body adapt gradually – it is worth to first select the walk or quicker walk and then move onto running. If you start with long distances and a big time interval, you may get fatigue and loose motivation. You have to assess your physical condition before starting any sports, otherwise putting too much effort may harm your health by muscle pain, joint pain, lack of energy and etc.

Weight loss is long and continuous process, so You have to remain patient. Work out calories in food while enjoying practice, if all these main principles are followed, running will become pleasant ant beneficial activity,  Just keep in mind that all kind of physical activity gives lots of benefits to your body, it is no need to overplay.

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