Tuesday, February 3, 2015

Do vitamins for children stimulate healthy hair growth?

Encourage children to eat a variety of healthy foods can assure good health in the broadest sense of the word. Also, multivitamins for children are also healthy because they contain some of the vitamins and minerals that stimulate healthy hair growth.

importance

The appearance of hair often reflects overall health. The weakened hair, brittle or dry may indicate deficiency of vitamins or minerals in the child's diet.

type

A website known vitamins for children classified as follows: A liquid for those pre infants who still have no teeth or ability to chew; quick dissolving strips; "gummy" gentle and strong chewing. Gums soft and loud chewing are common and contain many vitamins and minerals.

vitamin E

According to All for Natural Health.com, the vitamin E improves scalp circulation and acts as an antioxidant. Help to effective circulation due to increased consumption of oxygen in the blood.

vitamin A

Sebum is the oil that coats the hair follicle. Production in excess can generate oily hair and slow growth. This is because "flooded" the scalp, roots and long. A higher intake of vitamin A may help to moderate the excessive production of sebum, which usually affects children during puberty.

vitamin B

The B vitamins like Biotin (produces Keratin) and B6, help hair grow healthy, according to Dr. George Obikoya Online Center for Vitamins & Supplements.

What vitamin and mineral deficiencies cause anxiety?

Vitamins and minerals are known as "micro" nutrients as they are needed in small amounts in the body. Micronutrient deficiencies often involve the central nervous system. Signs and symptoms of mental deficiencies may include irritability, insomnia, anxiety and depression. Few nutrient deficiencies have been associated with anxiety. Consult your physician before starting a program of vitamin and mineral supplements.

symptoms

People with nutrient deficiencies sometimes exhibit symptoms including palpitations, shortness of breath, high blood pressure and gastrointestinal symptoms. Other early mental symptoms include insomnia, fatigue, nervousness, irritability, depression and anxiety. Although it is unclear whether deficiencies cause anxiety, there is evidence that they are related; so much so that individuals who have anxiety should revisarles if they have low nutrient levels.

Deficiencies associated with anxiety

Anxiety has been associated with a deficiency of thiamine, niacin and vitamin D. Thiamine deficiency can lead to heart and respiratory problems have signs commonly experienced by people with anxiety. Niacin deficiency known as pellagra, can be easily confused with a psychiatric problem due to common mental symptoms. A study of 75 patients in the UK found that those who had higher anxiety levels also were deficient in vitamin D.

Risk of deficiencies

Vitamin deficiencies are more common due to poor diet, gastrointestinal problems or alcoholism. Vitamin D deficiency is becoming increasingly common in the United States. This food is absorbed and is produced by the skin from sun exposure. Deficiency occurs more frequently in those who do not drink milk, the best food source of vitamin D and those who have limited sun exposure.

other nutrients

A deficiency of other nutrients, including carbohydrates and essential amino acids, can lead to changes in mental function. The brain prefers carbohydrates as fuel anxiety and nervousness may occur if blood glucose levels are low. A deficiency of tryptophan can cause pellagra, a niacin deficiency, which can lead to having anxiety. It was found that lysine fortification reduces stress-induced anxiety in a group whose main staple was wheat, which is poor in lysine.

considerations

If you have anxiety, you should schedule a complete physical examination to determine if there are underlying, such as vitamin or mineral deficiency causes. If you eliminated certain foods, such as meat or wheat from your diet, consult a nutritionist to determine if there are deficiencies. It is also a good idea to keep a food diary for at least a week to help analyze what you consume.

Vitamins and minerals that stimulate the immune system

The body's immune system is a system designed to identify and destroy foreign invaders in the body. Different parts of the immune system are involved in protecting the body from invaders, identification of the invaders, and do a proper fit for these invaders. Many vitamins and minerals support the immune system functioning.

vitamin A

Vitamin A is a group of compounds that play a role in regulating the immune system. Vitamin A helps make white blood cells and lymphocytes, a specific type of white blood cells fight infection. Furthermore, vitamin A is a component of healthy skin as well as the walls of the eyes, respiratory system, the urinary tract and the intestinal tract. The barriers surrounding these systems are the first line of defense of the body against invaders.

vitamin B6

Vitamin B6 is a water soluble vitamin that is important to help the immune system fight infections. In particular, vitamin B6 helps maintain the lymphoid organs including thymus, spleen and lymph nodes. These bodies are white blood cells.

vitamin D

Vitamin D, the sunshine vitamin, is an important part of the immune function. Vitamin D reduces inflammation in the body and many different proteins involved in cell differentiation, growth, development, and death require vitamin D.

vitamin E

Vitamin E is a fat-soluble vitamin that protects cells against free radicals. Charged free radicals are believed to damage cells and cause cancer particles. Vitamin E has a role in immune function as well.

selenium

Selenium is a trace mineral. In addition to controlling the free radicals in the body, selenium is used in the proteins that regulate the thyroid function and play a role in maintaining the immune system.

zinc

Zinc is a metal in the body that supports immune function. Zinc is involved in the production of over 100 different enzymes in the body. Zinc is involved in particular in the development and activation of cells, designed to identify and destroy invading T lymphocyte. Zinc is also involved in the macrophage and neutrophil functions well. Lastly, zinc helps preserve skin integrity, a barrier against invaders.

Vitamins and minerals for adult body

Adult men and women have specific requirements of vitamins and minerals to maintain optimal health. These needs are different from those of children and adolescents. Vitamins and minerals and enzymes work with compounds in the body tissues to create, produce energy and eliminate waste. Lack of proper vitamins and minerals in the adult body can result in conditions such as scurvy.

calcium

Calcium is an essential vitamin that is part of many body functions, including the health of bones and teeth. The recommended daily intake for adults is 800-1200 mg. When adults do not consume enough calcium, the result can be osteoporosis, which means the weakening of bones. Besides taking calcium in supplement form, eat dairy products and green leafy vegetables to get the required calcium in your diet.

iron

Iron is a mineral found in meat, nuts, pumpkin seeds and dark green leafy vegetables. Iron is responsible for the proper functioning of the immune system. Iron deficiency can cause anemia, depression and fatigue. However, since the body easily stores, too much iron can be toxic. The RDA for most adults is 18 mg of iron daily.

selenium

Selenium is a mineral needed for the adult body. The recommended daily intake of selenium is 50 to 75 mg. It is a valuable antioxidant for the prevention of heart disease. Other benefits of selenium are helping to treat acne and can increase sperm count in men. You should avoid high doses of selenium, as it can be dangerous. Supplements come in capsule and tablet. Foods that contain this mineral are plants that grow in soil rich in selenium, as well as fish.

zinc

Zinc is critical to the adult body, since it is important for the immune system. Fight bacteria and viral infections. Zinc is also required for wound healing and liver detoxification. Zinc supplements come in tablets, capsules and tablets. The recommended daily intake for adults is 12-15 mg daily. Excess zinc in the system can be toxic. Food sources of zinc include nuts, red meat and oysters.

Foods high in vitamin and minerals

Vitamins and minerals help the body function. A balanced diet that includes all the different food groups will deliver the body with the necessary nutrients. However, some foods are higher than other input. All vitamins and minerals have different functions and is very useful to know what the you eat in your diet to take care of your body.

Vitamin A

Eggs, cheese and milk have high intake of vitamin A; however, usually people avoid these foods because they also have saturated fats. That is why it is best to choose organic and low-fat dairy products. Although if you want to avoid at all costs fatty foods, you can choose broccoli, carrots and squash as they are also a source of vitamin A. This vitamin is important for maintaining good vision, like skin and teeth.

vitamin B

Vitamin B helps in the production of red blood cells and antibodies, as well as in the construction of proteins. We can find these vitamins in fish, liver, legumes, nuts, whole grains and eggs. If you have a lack of vitamin B, you may suffer nausea, dizziness and mouth sores.

vitamin C

This vitamin helps form red blood cells, which are very important in the healing of bruises and wounds paper. It is also important because it strengthens teeth and bones, it is also a good antioxidant. Foods high in vitamin C intake are strawberries, melons, oranges and kiwi and cabbage and broccoli.

vitamin D

This vitamin is important for healthy bones as it relates to the amount of calcium in the body, making it important in preventing osteoporosis. By eating foods such as butter, cheese, cod liver oil and eggs him you will give your body the vitamin D you need.

vitamin E

We can find vitamin E in nuts, seeds and whole grains and vegetable and sunflower oils. Like vitamin C, is a good antioxidant. It also helps with the maintenance of metabolism and immune system.

vitamin K

Eat lots of cheese, liver, cauliflower and Brussels sprouts to increase levels of vitamin K in your body. This vitamin helps when your skin is injured, as it causes blood to clot. It also develops protein in the kidneys, bones and blood.

minerals

Most vegetables, sesame seeds, eggs, sardines and milk are good sources of calcium. The deficiency of this mineral will force your body to take calcium from the blood. Copper helps in supplying oxygen to the body, and can be found in most vegetables and nuts as well as beef, turkey, cabbage, celery, coconut, goat cheese, herring and bacon. Sodium helps in the functioning of muscles, but usually this mineral is too consumed. The same foods that are high in vitamin C also contain much iron, the lack of which could have a negative effect on the immune system.

What kind of fruits are high in protein intake

You may know that fruits are a tasty source of fiber and sugar, but know that may also have a high protein content. With the exception of mango, blueberry and cherry, all fruits contain some protein ranging from 0.3 g on an apple to 4 g in avocado.

Fruits high in protein

Most fresh fruits are less than 2 g of protein per serving. However, there are exceptions. For example, a cup of avocado contains 4 g of protein, while a cup of grapes Concord has 2 g, a cup of raspberries has 2.2 g and a cup of blackberries has a protein intake of 2 grams.

Fruit salad or smoothies

Fruit salads and smoothies are easy to prepare. You can mix raspberries, Concord grapes, blueberries and even avocados to create a fruit salad rich in protein. Or, put it all together in a blender with a little milk and fruit yogurt to make a tasty smoothie. You can also add a tablespoon of peanut butter to make the protein intake is even greater.

Protein requirements

It is recommended that 10% to 35% of daily caloric intake is from a protein source. The following recommendations are expressed in grams per day. Children between 1-3 years should consume 13 g of protein. From 4-8 years should have a protein intake of 19 g per day. Protein intake in girls between 14 and 18 should be 46 g, while young people the same age group slated to ingest 52 g per day. The women of 19-70 years and over 46 g per day, and men in the same age range 56 g of protein.

Types of proteins

A complete source of protein, also known as high quality protein, is delivering all essential amino acids. These are foods of animal origin such as meat, poultry, fish, milk, eggs and cheese. Incomplete protein source is a low protein in one or more of the essential amino acids. In this case, you need to consume additional protein food sources that have two or more incomplete protein sources will create enough essential amino acids. Rice and beans are complementary sources of protein. Your body can combine complementary proteins that are eaten during the day, so you do not need to eat them at the same time.

What fruits are high in carbohydrates?

Although some are high in carbohydrates, fresh fruits are good sources of fiber, vitamins and minerals essential for maintaining health. Canned fruits, dried fruits and juices are often high in carbohydrates, because the sugars that are added during the manufacturing process and have no added nutritional value.

Fruits high in carbohydrates

Some fruits that contain more carbohydrates are apples, bananas, oranges and pears, as well as dates and figs. The fruits consumed when they are more mature have more carbohydrates than in previous statements.

Dried fruits and canned

Canned fruits tend to have broader carbohydrates fresh fruits, if sugar is added during manufacturing. Any dried fruit, such as raisins, prunes and dried apricots, are significantly higher in carbohydrates than their fresh forms.

Fruit juices

Smoothies made in your blender have the same levels of carbohydrates than fresh fruit you are using, assuming you do not add honey or sugar. The shakes purchased at grocery stores and made juices, on the other hand, are higher in carbohydrates than fresh fruit.

total Carbohydrates

When you read nutrition labels is important to remember that the number of total carbohydrates is calculated to include both dietary fiber and sugars. Dietary fibers are the healthy portion of any carbohydrate-you-go, while the sugars are not. Many labels now have a separate list total carbohydrates and dietary fiber; however, the sugar content does not always appear in the list. In this case, you will want to move towards the bottom of the label where the ingredients are listed. Searching the sugar in any form, including fructose, glucose, dextrose, corn syrup and honey. If sugar is among the first ingredients listed, then the product is high in sugar. If appears near the bottom of the list of ingredients, then the content is lower.

Carbohydrate versus fat

Many people have come to think that carbohydrates are the cause of weight gain, when in fact much of what actually causes weight gain is the fat content of foods. Fresh fruits can be high in carbohydrates, but contain little or no fat. Fruits are high in fiber and contain essential vitamins and minerals. Sweets and cakes, moreover, are high in carbohydrates and fats also lack fiber, vitamins and minerals. Consume larger portions of these foods is perpetuating weight gain.

moderation

The key to a healthy, well balanced diet is moderation. Weight gain occurs when more calories than your body uses at some time consumed. An intake of moderate portions is a good start to ensure that the calories and fats consumed are used and not stored as fat. If you can not forget the sweets completely, then fruits can help mitigate that hunger, and begin an exercise routine will help you get rid of the extra fats that are consumed.

What fruits contain high levels of sugar and should be avoided to lose weight?

Replace high-calorie sweets by a larger amount of fruits and vegetables is a conventional wisdom when it comes to losing weight. Most fruits are low in fat and have the extra bonus of fill quickly, explains the Center for Prevention and Disease Control, or CDC. Anyway some fruits contain more sugar than others and may want to avoid when you make a diet.

Worst and best choices

Apples, bananas and watermelons are at the top of the list of fruits with more sugar. A large apple has 25 grams of sugar and contains 130 calories. A medium sized banana contains 19 grams of sugar and 110 calories, while a 3/4 cup of grapes has only 90 calories but 20 grams of sugar. Two cups of diced watermelon has only 80 calories and 20 grams of sugar according to the Food and Drug Administration US Eating avocados is the best way to limit the sugar content when trying to lose weight because they do not contain sugar. A fifth of a medium avocado contains only 50 calories. A lemon medium has 15 calories and 1 gram of sugar. If eating lemons and avocados does not sound too tempting, two slices of pineapple or mandarin medium have about 10 grams of sugar and 50 calories.

About fruit juice

Stick to all fruit rather than fruit juices when you try to reduce your sugar intake. The natural fruit juices have as much or more sugar than a soda, highlights the Intelihealth.com website. The amount of sugar in fruit juice is as high as it comes from the liquid part of the fruit, so that the sugar is concentrated. For example, it would take five oranges, which have at least 9 teaspoons of sugar to make a pint container of orange juice. Choose fruit rather than juice reduces calories too. A medium orange has 65 calories, compared to 85 having a glass of 200 milliliters of orange juice. Eat whole fruits provides more fiber, so that it fills more than juices.

Controls added sugars

Stick to all fruit rather than fruit juices, to make sure that does not contain added sugars, which can interfere with your goal of losing weight. Choose items that say "no sugar added" "packaging of juice" or "extra light syrup unsweetened" recommends the Mayo Clinic. Fruits contained in heavy syrup should be off limits, even rinsing syrup. When counting calories and grams of sugar reminds you to drink the juice from the can of fruit counts as a separate portion.

panorama

Fruits are relatively low in calories no matter how much sugar they contain. If eaten in moderation, fruit is an excellent choice for dieters. Provides essential nutrients and can lower the risk of certain chronic diseases including some cancers.

How to drink lemon for weight loss

Lemons are rich in vitamins and are very healthy. One of the many benefits of lemon is that it can help you lose weight. It has been shown that washes the body of toxins that cling to the visceral fat. You can make a simple drink with lemon, honey and water to help your weight loss. For best results, you should drink lemon water along with a calorie-controlled diet or exercise program.

you will need

     ½ lemon
     A cup of water
     A teaspoon of honey
     A pot or pan

instructions

     

1. Heat the water in the pot or saucepan until hot enough to drink.
      

2. Pour water into a jug to drink.
    

3. Squeeze half a lemon into a cup of hot water. You could use a manual or electric juicer if you have, but not essential as it is possible to extract the lemon juice by hand.
    

 4. Add a teaspoon of honey. Your lemon water is now ready to drink.

Apples and bananas to lose weight

Apples and bananas can be easily incorporated in most weight loss programs. These fruits are low in calories and offer health benefits such as vitamins, minerals and fiber, but too much of a good thing can become an obstacle in efforts to lose weight. The portion control is the key to using apples and bananas to lose weight component.

Portion control

According MyPyramid.gov, the average adult needs between 1 and 1 1/2 to 2 cups of fruit per day, and a small amount of fruit counts as a cup. The challenge then is to choose the right size fruit. Apples and bananas can range from small to extra large. For apples, the size of a baseball, or 5.3 ounces (150 g) is an adequate portion. For bananas, one of 6-6 7/8 inches (15-16 cm) or 3.6 oz (102 g) is an adequate portion counts as a fruit cup.

Calorie control

To lose weight a caloric deficit, which is achieved by decreasing calorie intake, increasing energy expenditure or ideally a combination of both is needed. A small apple provides only 77 calories and about 90 calories a small banana. The calories supplied by apples and bananas are mostly carbohydrates, which provide 4 calories per gram. Foods low in calories can help you lose weight.

Richness in nutrients

Apples and Bananas provide healthful nutrients that are essential to support efforts to lose weight. Provides a small banana fiber 2.6 g and 361 mg of potassium. The fiber helps reduce cholesterol and causes a feeling of satiety, which can prevent you to eat more. Apples contain 3.6 g of fiber along with antioxidants like vitamin C and beta carotene protects the body from disease. Daily fiber requirements ranging from 21-38 g per day, depending on age and gender. Fiber provides a feeling of satiety and more permanent, therefore, can prevent people eat calories.

A great dessert

A challenge facing dieters to lose weight is to calm their anxiety for sweets. Apples and bananas are very good for these diets because they can be used as desserts. For example, roasted apples are sweeter and possibly more satisfying dessert. The fuji apples and gala can be used to bake a crisp dessert, low fat, using a small amount of sugar, whole grain oats and cinnamon. Bananas are also good as a dessert to cut and serve with low-fat yogurt and nuts, frozen and made like ice cream or blended into a smoothie with chocolate whey protein powder.

excellent snacks

Apples and bananas are quick and easy to grab when you're working, in school or traveling. These portable snack can be accompanied with cheese, skim milk, yogurt, nuts or natural peanut butter to achieve a well-balanced snack. Combine apples and bananas with a lean protein and a healthy source of fat provides satiety and calorie control, helping you lose weight.

What kind of green tea you can drink before bedtime to lose weight?

Many foods and drinks are often associated with weight loss, although there is little evidence to support this belief. A drink that does help you lose weight, and has been shown to studies, is green tea. Drinking this kind of tea can help you lose weight, but take a single supplement will generally not make a drastic difference.

lose weight

The first thing to remember is that it is shown that green tea has qualities that can help you lose weight, there is only one golden rule when it comes to losing weight. According to the information network of government control weight, lose weight only if the total calorie intake is less than the amount of calories you burn through exercise and daily life. So while drinking green tea could help you lose weight, you will not be guaranteed.

green tea

Green tea is made from the leaves of the plant Camellia sinensis. The same plant is also the source of all other varieties of tea, black tea called oolong tea. The difference is that green tea is made from unfermented tea leaves, while black tea is made from unfermented leaves and partially fermented oolong tea leaves. The property of the weight loss is attributed to green tea chemicals known as polyphenols or catechins. The properties of fat burning catechins have been documented in the "American Journal of Clinical Nutrition".

Green tea and weight loss

The most important property of the catechins in green tea is that it seems to accelerate fat metabolism in the body, causing the body to burn a higher proportion of fat and more calories overall. Chinese study that demonstrated that this also determines catechins antioxidants can also reduce cholesterol levels. Green tea is more effective because black tea contains a higher level of polyphenols, which are denatured in the fermentation process that creates black tea. Virtually no calories, which means that you can drink a lot to keep a full stomach and reduce hunger pangs that may be associated with weight loss.

Caffeine and Sleep

The main disadvantage of drinking green tea before bed is that it contains caffeine, which can affect sleep. There are solutions to this as drinking green tea in the morning, take green tea extract in capsule form or drink green tea without caffeine. However, the website of the Medical Center of the University of Maryland posits that there is a connection between caffeine in green tea and weight loss properties, as caffeine can increase your metabolism and increase the amount of calories you burn . Many decaffeinated teas also have a lower level of catechins.

How to lose weight super green foods

Some dieters decide to eliminate carbohydrates from your meals to lose weight. However, with the increasing popularity of wheat juices and green smoothies, many people are opting for a greener solution for weight loss. The super green foods not only provide fiber, they are also very low in calories and are high in antioxidants, vitamins and minerals.

instructions

     

1. Try a green smoothie. Green smoothies usually contain a multitude of mixed greens, some of which include spinach, cucumbers, celery stalks, parsley and kale. Drinking green smoothies is an effective way to consume chlorophyll, nutrients, minerals, enzymes and antioxidants. Chlorophyll is medicine body and increases oxygen flow into all parts of the body.
      

2. Prepare a large salad. Includes several green vegetables like spinach, kale, cucumbers, celery and parsley stems. Add other vegetables such as carrots, tomatoes and brussels sprouts. Rather than eat a tasty sandwich for lunch, you can opt for a salad and a green smoothie. Do not use green lettuce. Instead, use dark leaf lettuce or kale. Do not add dressing and croutons.
     

3. Become your own smoothie. We all have different tastes, and maybe not you like the ready to prepare green smoothies. Mix your favorite vegetables. Add spices such as ginger or pepper. Add a fruit can also help with the taste. Getting used to the taste of green smoothies can take time. However, the more green smoothies are you consume, but get used to your body and your taste buds. Vegetable juices make that green is more palatable.
      

4. Cooking vegetable soup. Add your favorite vegetables to a pot with boiling water. Use kale, stalks celery, spinach, broccoli, cucumber and arugula. You can also add other options such as chickpeas, carrots and beets. Add spices to taste, such as nutmeg, ginger, pepper or salt, to add a little spice.

How to lose weight fast with foods rich in protein

Many times people just accept the extra twenty pounds that insist on clinging to their bodies. Many people follow diets to lose weight fast to finish the fight against the monstrous hungry all day. To lose weight fast, at least one pound per day, it is important to eat protein every day. By eating mostly protein and avoid carbohydrates, you may lose weight quickly and decrease your appetite.

instructions

     

1. Eat meat, pork, fish, ham, cheese and eggs. Since these foods have almost no carbohydrates. Eat until you're satisfied.
      

2. Use regular mayonnaise and real butter for cooking and salads. Do not use low-fat mayonnaise or light because it has carbohydrates.
      

3. Drink at least eight glasses of water daily to help eliminate water weight.
     

4. Eat lots of fresh spinach or high-fiber vegetables. Spinach is low in carbohydrates and help you keep digestion moving. It's okay to eat spinach sauteed in butter.
      

5. Every time you're hungry, eat a little protein. It is best to eat small amounts of protein throughout the day to keep your appetite under control.

Monday, February 2, 2015

The best foods to lose weight and not feel hungry

Do not let hunger gets in your effort to lose weight. Choose foods that control your appetite to make the diet easier and increase your chances of success. The best foods for weight loss make you feel satisfied longer, you get good nutrition and help you maintain your weight when you finish a diet.

fiber

Foods high in fiber are the best when you want to lose weight. They create the feeling of fullness, control blood sugar levels by encouraging carbohydrate digestion, reduce calorie intake and keep your digestive tract moving. High options in fiber and low in calories include beans, lentils, peas, nuts, seeds, oats, barley, bran, whole grains, most vegetables and whole fruits.

lean proteins

To distract appetite, includes a source of protein at every meal and snack. As the protein is digested in the gut, a chemical message is sent to your brain to stop eating, what makes you not feel hungry. The proteins also increase alertness and energy. Come fat dairy free or 1 percent fat, skinless chicken and turkey, eggs or egg substitute, tofu, hummus, nuts, seeds and beans to keep your appetite under control while you lose weight.

good fats

Contrary to popular belief, a low-fat diet is not ideal to lose weight or health. Fats actually encourage your efforts to lose weight because it satisfies the appetite and prevent overeating. Includes healthy monounsaturated and polyunsaturated fats for heart and distracting appetite with food, such as almonds and other nuts, sunflower and pumpkin seeds, olive and canola oils, avocados and fatty fish such as sardines, tuna and herring.

Carbohydrates with low glycemic index

Choose carbohydrates with low glycemic level to control hunger. The glycemic index measures how much carbohydrate foods affect your blood sugar and insulin. Foods with a high impact at these levels (white bread, white rice, potatoes, sweet cereals and any foods made with highly refined grains) cause increased blood sugar and then decline, which increases hunger. Instead, control your appetite with whole grains such as oats, barley and brown rice. Eat bread, pasta and cereals made with whole grains.

Low energy density foods

The low energy density foods are low in calories but high in volume, so you can eat more and feel satisfied longer. Instead of eating 1/4 cup raisins, eat a full cup of grapes to have the same calories. Swap a glazed donut 300 calories a serving of bran cereal with blueberries and skim milk and a slice of whole grain toast with a tablespoon of peanut butter. The low energy density foods take longer to eat, satisfy your appetite for longer and are full of fiber and other nutrients.