How much food should i eat? part 3

Eat Smart: What's Recommended
Serving sizes tell you how much nutrition you're getting from a particular food but they don't tell you which foods you need to stay healthy — and how much of those foods you should eat. That's where the U.S. Department of Agriculture's MyPyramid comes in.

MyPyramid divides foods into six groups:
grains
vegetables
fruits
oils
dairy
meat and beans

MyPyramid then offers guidelines to help people figure out how much of these foods they should eat based on age, gender, and activity level.

Once we know the types of foods and quantities we should be eating, it's easier to figure out how much of that heaping plate of food our bodies actually need as opposed to how much they want. Instead of going along with what your school cafeteria or favorite restaurant puts on your plate, you can take control by eating only the amount you need.

How much food should i eat? part 2

Help Yourself: The Truth About Serving Sizes
Look at the label on any product package and you'll see a nutrition information section that gives a serving size for that food. Contrary to popular belief, this serving size is not telling you the amount you should be eating. It's simply a guide to help you see how many calories and nutrients — as well as how much fat, sugar, and salt — you get from eating a specific quantity of that food.

Sometimes the serving size on a package will be a lot less than you are used to eating. In some cases, it's perfectly OK (and even a good idea) to eat more than the serving size listed on the package. For example, if you're cooking frozen vegetables and see the serving size is 1 cup, it's no problem to eat more because most vegetables are low in calories and fat yet high in nutrition.

But when it comes to foods that are high in calories, sugar, or fat, the serving size can alert you that you may be getting more than is healthy. If you buy a 20-ounce bottle of soda and drink it all at once, the amount you consumed is 20 ounces. But if the label shows the serving size is 8 ounces, not only did you have 2½ servings, you also had 2½ times the listed calories as well as 2½ times the sugar.

How much food should i eat? part 1

Cookies as big as frisbees. Muffins the size of flower pots. Bowls of pasta so deep, your fork can barely find the bottom. One reason people's waistlines have expanded over the past few decades is because food portions have too.

Portion Distortion
People today eat way more than they used to — and way more than they need to. This means that they're constantly taking in more calories than their bodies can burn. Unfortunately, lots of us don't realize that we're eating too much because we've become so used to seeing (and eating!) large portions.

Portion sizes began to increase in the 1980s and have been ballooning ever since. Take bagels, for example: 20 years ago, the average bagel had a 3-inch diameter and 140 calories. Today, bagels have a 6-inch diameter and 350 calories. One bagel that size actually contains half a person's recommended number of grain servings for an entire day!

The price of such overabundance is high. It's common knowledge that people who consistently overeat are likely to become overweight. But they also risk getting a number of medical problems, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression. Later in life, people who overeat are at greater risk for heart disease, heart failure, and stroke.

It's easy to understand why the food industry tends to serve way more food than is necessary: Customers love to feel like they're getting the best value for their money! But the value meal is no deal when it triples our calories and sets the stage for health problems.

So what can you do to take back control? A good place to start is knowing about two things that can help you eat smart: serving sizes and recommended amounts of different foods.

5 Ways to Reach (and Maintain!) a Healthy Weight

Diets aren't the way to go when it comes to losing weight. That's because they create temporary eating patterns — and, therefore, temporary results. Most dieters gain back any lost weight when they go back to their old eating habits. So what's the best way to drop excess weight? Create a new normal!


Weight loss is most likely to be successful when people change their habits, replacing old, unhealthy ones with new, healthy behaviors. Here are 5 ways to make that happen:

1. Exercise. Regular physical activity burns calories and builds muscle — both of which help you look and feel good and keep weight off. Walking the family dog, cycling to school, and doing other things that increase your daily level of activity can all make a difference. If you want to burn more calories, increase the intensity of your workout and add some strength exercises to build muscle. The more muscle you have, the more calories you burn, even when you aren't exercising.

2. Reduce screen time. One reason people get less exercise these days is because of an increase in "screen time" — the amount of time spent watching TV, looking at the computer, or playing video games. Limit recreational screen time to less than 2 hours per day. If you're with friends at the mall, you're getting more exercise than if you're IMing them from your room.

3. Watch out for portion distortion. Serving sizes have increased over the past 10 years, and these extra calories contribute to obesity. Another key factor in weight gain is that more people drink sugary beverages, such as sodas, juice drinks, and sports drinks. So choose smaller portions (or share restaurant portions) and go for water or low-fat milk instead of soda

4. Eat 5 servings of fruits and veggies a day. Fruits and veggies are about more than just vitamins and minerals. They're also packed with fiber, which means they fill you up. And when you fill up on fruits and veggies, you're less likely to overeat when it comes to high-calorie foods like chips or cookies.


5.Don't skip breakfast. Breakfast kick-starts your metabolism, burning calories from the get-go and giving you energy to do more during the day. People who skip breakfast often feel so hungry that they eat more later on. So they get more calories than they would have if they ate breakfast. In fact, people who skip breakfast tend to have higher BMIs than people who eat breakfast.

Corn fritters

ingredients:
1 cup all-purpose flour, sifted
11/2 tsp.baking powder
1/4 tsp. salt
3 eggs
11/2 cups canned sweet corn (with cream), drained
2 tbsp, white sugar
2 tbsp, butter or margarine, melted
oil for frying

ptcedure:
1.) in a mixing bowl. combine flour, baking powder and salt, set aside.
2.) in another bowl, beat eggs, then add corn and sugar. add to flour mixture.
3.) beat thoroughly until smooth.
4.) heat oil in a pan over medium flame.
5.) drop a spoonful of batter into deep hot oil. fry until golden brown.
6.) while fritters are still warm. roll each one on combine sugar and butter.

Doughnuts with sweet yogurt dip

Ingredients:
2 cups self-rising flour, sifted
1/2 cup packaged ground almond
1 tbsp. butter, melted
1/2 cup plain yogurt (for dough )
1/4 cup warm water
extra butter for deep frying
1/2 cup caster sugar
1 cup plain yogurt (for dip)
1 tbsp. icing sugar (confectioner's sugar)

Procedure:
1.) combine sifted flour and almonds in large bowl. rub in melted butter.
2.) stir in combined yogurt and water. mix to a soft dough.
3.) turn dough into floured surface and kneed until smooth.
4.) devide dough into desired number of portions. roll portions into balls, then flatten with fingers.
5.) melt extra butter in medium saucepan.
6.) deep-fry doughnuts a few at a time for about 5 minutes or until golden brown.
7.) remove from pan, and drain on absorbent paper.
8.) toss hot doughnuts in caster sugar, then serve with sweet yogurt.
9.) to make sweet yogurt dip: combine 1 cup yogurt and sifted icing sugar in a small bowl. mix well.

Doughnuts are best made close to serving time.

Classic Pinoy Spaghetti

Ingredients :

500 g. of spaghetti
500 g. of ground sirloin
2 tbsps. of finely minced garlic
2 onions, finely chopped
4 tomatoes, finely chopped
1 carrot, finely chopped
2 bell peppers, cored, seeded and finely chopped
6 regular hotdogs, sliced into rings
4 c. of sweet-style spaghetti sauce
4 tbsps. of olive oil
salt and pepper to taste
1 bay leaf
1 tbsp. of buttergrated cheese


Cooking procedure :

Cook the spaghetti according to package directions. Drain and toss with butter.

Heat the olive oil in a large saucepan. Add the ground beef. Cook over high heat until the meat is no longer pink. Add the garlic, onions, tomatoes, bell peppers, carrot and bay leaf. Season with salt and pepper. Pour in about a cup and a half of water and bring to a boil. Cover and simmer for 15-20 minutes or until the mixture is almost dry and the vegetables are cooked to a pulp. Turn up the heat, add the sliced hotdogs and cook, stirring for about a minute. Pour in the spaghetti sauce and bring to a soft boil. Adjust the seasonings. Lower the heat, cover and simmer for another 5-7 minutes.

Serve the pasta and sauce separately (make your own dish–more exciting but messier when kids do it) or toss the pasta with the sauce.

Serve with grated cheese on the side.

Spanish sardines spaghetti

Ingredients :
1 225 g. jar of spanish-style sardines in oil, drained
1 whole sweet pimiento (canned)
2 tbsp. of minced garlic
2 onions
4 tomatoes
1 bell pepper
1 tbsp. of finely chopped parsley
4 tbsp. of butter
2 tbsp. of olive oil
1 c. of fish stock (water will do, too)
2 tbsp. of tomato paste
225 g. of spaghetti
salt and pepper to taste


How to :
Cook spaghetti according to package directions. Drain and transfer to a bowl. Add 2 tbsp. of butter and half of the chopped parsley. Toss to coat pasta well. Set aside and keep warm.

Finely chop onions, tomatoes, bell pepper and pimiento.

In a soucepan, heat remaining butter and olive oil. Saute garlic until golden brown. Add onions, tomatoes, bell pepper and pimiento. When vegetables start to liquefy, add drained sardines, cutting them into small pieces while mixing them into the vegetables. Add tomato paste and fish stock or water. Season with salt and pepper. Bring to a soft boil and simmer for 2 minutes. Stir in remaining parsley.

Pour sauce over buttered spaghetti. Top with grated cheese. Serve with buttered toast.

Bistek Tagalog

Sirloin Steak Filipino-style

Serves 4

Preparation time: 5 mins + 30 mins marinating

Cooking time: 15 mins

Ingredients:

500 g (1 lb) beef sirloin, thinly sliced

Juice of 12 calamansi

60 ml (¼ cup) cooking oil

1 medium onion, sliced into rings

60 ml (¼ cup) soy sauce

125 ml (½ cup) water

2-3 potatoes, peeled, cut into wedges and fried

Oven Bake Stew

Hey guys! its been a while that i haven't posted my recipes here....hmmmm i feel lazy man gud to update here...heheheh!

but now here i am and like to share my new discover recipe.....

INGREDIENTS:

2-lbs. stewmeat

1/4 cup all-purpose flour

1-1/3 cups sliced carrots

1 can (14oz.)diced tomatoes, undrained

1 bay leaf

1 envelop onion soup mix

1/2 cup dry red wine or water

1 cup sliced mushrooms

DIRECTIONS:

1.Preheat oven to 420*. In 2-1/2- squart shallow casserole, toss beef with flour, Bake uncovered 20 minutes, stirring halfway.

2.Reduce heat to 350*. Add carrots, tomatoes, bay leaf, soup mix and wine.

3.Bake covered 1-1/2 hours or until beef is tender. Stir in mushrooms. Bake covered 10 minutes. Serve over hot noodles.