Showing posts with label Healthy Foods. Show all posts
Showing posts with label Healthy Foods. Show all posts

09 May 2019

Healthy Ways to Process Red Meat to Be Good for Health

Healthy Ways to Process Red Meat to Be Good for Health
Healthy Ways to Process Red Meat to Be Good for Health - Like to eat red meat, like beef steak, or beef sausage? Be careful, eating too much meat of this type can increase the risk of various diseases, such as heart disease, diabetes, and colon cancer.

As the name implies, red meat is red meat. This meat can be processed and preserved into smoked meat, sausages, ham, beef meatballs, or burger patty.

Red meat is actually a source of protein, iron, vitamins, and minerals that are good for the body. But if consumed too often, red meat can actually pose a risk to health. Many diseases that can arise due to frequent consumption of red meat, including colon cancer, pancreatic cancer, breast cancer, heart disease, and diabetes.

Selecting Types and Changing Processing Methods

Eating too much red meat can indeed have a negative impact on health, but that doesn't mean you can't eat red meat at all. Red meat can still be consumed, it's just that you need to pay attention to the portion and how to process it.

Please note that 100 grams of red meat is the maximum amount you can consume per day. As an estimate, 100 grams of red meat is roughly equal to half a sheet of plain bread. While for processed red meat, such as sausages and ham, the consumption is recommended not to exceed 70 grams per day. In addition, choose meat with a little fat content.

If you like to eat red meat, here are some ways to treat red meat to stay healthy for consumption:
  • Eat lean red meat, especially meat that ends in ’loin’, such as tenderloin or sirloin.
  • Replace beef or mutton with chicken or seafood.
  • When cooking food using beef sausage, multiply the vegetables and replace some sausages with pieces of chicken.
  • Remove meat fat before cooking.
  • Processing red meat at high temperatures can make these foods release substances that increase the risk of cancer. Therefore, avoid roasting and frying red meat with overheating temperatures. Use medium temperature, but cook a little longer.
  • Turn the meat back and forth as often as you can when baking or frying.
  • Make sure the meat is cooked with sufficient duration until the germs in it die, but avoid cooking it until it's too ripe. Overcooked red meat actually contains more cancer-causing ingredients.
  • Oat red meat by baking, sautéing, steaming, or making soup. Discard fat after browning the cooked meat.
  • Dispose of skin and fat under the skin before processing.
Eating red meat is okay, but you must pay attention to the portion and how to cook it. In order for your body's health to be well preserved, besides applying a healthy diet, you are also encouraged to routinely exercise, get enough rest, and stop smoking.

These are Healthy Food That Needs to Be Consumed Every Day

These are Healthy Food That Needs to Be Consumed Every Day
These are Healthy Food That Needs to Be Consumed Every Day - Healthy food is often considered bad, even though there are many types of healthy foods that taste delicious, but are often forgotten. Eating healthy foods has many benefits, including protecting yourself from the threat of chronic diseases.

Consumption of healthy foods, do not have to limit one or more types of food. Consuming various types of food, can actually provide different nutrients so that they can complement the nutrients needed by the body.

Various Healthy Food Choices

Healthy foods generally include a variety of nutrients in sufficient quantities, including vitamins and minerals. Green vegetables rank first in the types of healthy foods because of their complete nutritional content. Among the types of green vegetables, there are various good choices to consume, such as mustard greens, broccoli, and spinach with high fiber content.

Besides vegetables, fruit is also very important because it contains many vitamins. Of the many fruits, some fruits are popular and rich in nutrients, including:
  • Apples, because they contain lots of fiber, vitamin C, and other antioxidants.
  • Oranges, which are high in vitamin C.
  • Avocados, which are rich in healthy fats, potassium and vitamin C.
  • Bananas, as one source of potassium.
  • Berries, like blueberries and strawberries. Besides being low in calories, it is also rich in antioxidants and fiber.

Eating healthy foods should also remain balanced and diverse. Here's another major health food group that you should consume, in addition to vegetables and fruits:
  • Meat and eggs
Meat is one of the healthiest foods that contain nutrients. Lean beef is a higher source of protein and iron than other meats. While eggs are classified as one of the most nutritious foods because in addition to high protein, eggs also have complete nutritional content ranging from vitamins, minerals, unsaturated fats to antioxidants.
  • Nuts and seeds
This food group is a type of healthy food that is crisp and full of nutrients, including magnesium and vitamin E.
  • Fish and other seafood
Variety of seafood, especially fish, is a kind of healthy food that is rich in omega-3 fatty acids and iodine. Research shows that people who often eat sea fish tend to be longer and have a lower risk of many diseases, including heart disease.
  • Milk
Milk is very high in vitamins, minerals, quality animal protein and healthy fats. In addition, milk is one of the best sources of calcium. You can also consume milk in various forms of dairy products, such as cheese. Milk that is fermented into yogurt, contains many good bacteria for digestion.

Get to know the different types of foods that need to be avoided

Apart from needing to eat healthy foods, you also have to recognize foods that should be avoided because they can trigger health problems.

First, avoid foods and drinks that are added to sugar. If often consumed in large quantities, it can trigger insulin resistance in the body and cause a variety of serious diseases, including type 2 diabetes and heart disease.

Then, avoid fast food or junk food, such as french fries, fried chicken, and chips. This type of food has high calories, but little nutritional value. In addition, fast food can encourage overeating.

Also avoid other unhealthy foods or drinks, such as candy, ice cream, processed meat, and processed cheese. However, if you want to consume it, you should only do it occasionally.

Start eating balanced healthy foods, to maintain and improve your body's health. In order not to get bored, you can try creations and combinations of various types of healthy foods in a variety of interesting dishes every day. Do not forget to complete your healthy diet with a healthy lifestyle too, namely by increasing the consumption of water, adequate rest and exercise routine. If necessary, you can consult a doctor or nutritionist to get recommendations for healthy food that suits your body's needs.

14 April 2019

Reduce Meat Consumption to Maintain Blood Sugar Levels

Reduce Meat Consumption to Maintain Blood Sugar Levels
Reduce Meat Consumption to Maintain Blood Sugar Levels - Diabetics, are required to maintain their diet so that blood glucose levels do not continue to soar. In one study it was mentioned that reducing animal products can help improve glucose control, so that it can keep blood sugar levels more stable. Reducing meat consumption can also help you lose weight.

Maintain blood sugar levels by reducing meat

A recent study states that eating patterns that prioritize vegetable protein provide more benefits.

Over the past few years, people who have chosen to become vegetarians and vegans are increasing. This makes the researchers add evidence that supports the plant-based diet.

In this study, scientists want to find out whether reducing the intake of animal food sources can properly maintain blood sugar levels. As a result, there is scientific evidence that eating meat too often can increase the risk of developing type 2 diabetes.

Research has also shown that a diet or diet that is rich in vegetables, fruits, nuts, and seeds can reduce the risk of developing this disease.

For this reason, experts now consider that a plant-based diet is the best choice for preventing and controlling diabetes.

Increase vegetable protein to maintain blood sugar

In 2018, the American Association of Clinical Endocrinologists and the American College of Endocrinology release new guidelines. They write that diabetics must try to achieve and maintain optimal weight through a plant-based plan.

A fact shows that people who often consume vegetable protein have fewer complaints of nerve pain (neuropathy) associated with diabetes. Plus, fasting glucose levels drop more sharply, which is a sign of increased glucose control.

It was also noted that there was a decrease in HbA1c levels (the average glucose value for the last few weeks / months), in those who regularly ate foods from vegetable protein. This proves that reducing meat intake can help maintain blood sugar levels.
Benefits of reducing meat consumption

In addition to maintaining blood sugar levels, routine eating foods made from plants also shows good results in weight loss.

There are also a number of other benefits if you make vegetable protein your main source of protein, such as being able to reduce blood fat levels quickly.

Body weight and high levels of fat in the blood are known to be one of the triggers for cardiovascular disease. The disease itself is also known as one of the complications of people with diabetes.

When blood sugar levels are awake, body fat and weight drop, this will make you avoid the complications of diabetes because the process of maintaining blood sugar levels works well.

In the six studies analyzed by researchers, people who followed a plant-based or vegan diet could also stop drinking or reduce the medication they were taking for diabetes or blood pressure. This finding supports previous claims about the physical benefits of a plant-based diet.

Danger of meat consumption in diabetics

Reducing meat can be one way to keep blood sugar levels increasingly proven by the existence of a study.

The study comes from researchers in Finland who analyzed the eating patterns of more than 2,300 men, ages ranging from 42 to 60 years. At first, no participant had type 2 diabetes.

After 19 years, the researchers found that those who ate more animal protein and less vegetable protein had a 35 percent greater risk of developing diabetes. This includes all types of processed and non-processed red meat and white meat.

Not only the original form of meat, other parts of animals, such as innards or tongue, also contribute to diabetes. The study concluded that choosing vegetable protein and eggs can help prevent type 2 diabetes.

Recent research from Harvard University found that people who ate one serving of red meat every day had a 19 percent higher risk of developing type 2 diabetes than those who did not. A small portion of processed red meat, such as hot dogs or two pieces of meat, increases the risk of diabetes by 51 percent.

The study concludes that choosing whole grains, nuts, low-fat milk, fish and poultry rather than red meat is better at keeping blood sugar stable and reducing the risk of diabetes.

Why can meat increase blood sugar?

The exact reason why meat is not too recommended (especially for red meat and processed meat), is not certain. However, researchers believe there are three main components that increase the risk of diabetes, namely:
  • Sodium. This substance can increase blood pressure which can cause insulin resistance.
  • Nitrates in processed meat can increase insulin resistance and damage pancreatic function.
  • Iron found in red meat can cause cell damage and chronic inflammation.

If you have a history of diabetes or are at risk of being affected, avoiding meat can be one way to maintain blood sugar levels so that diabetes stays under control.

The slightest change can mean. Try to reduce it little by little. You can also replace some protein from meat to vegetable protein.

02 April 2019

5 Effective Ways to Improve Damaged Body Metabolism

5 Effective Ways to Improve Damaged Body Metabolism
5 Effective Ways to Improve Damaged Body Metabolism - In order to be able to carry out daily activities smoothly and also not susceptible to disease, the body requires good metabolic conditions.

Many people also do sports and also run various kinds of diet programs so that their body metabolism is also maintained.

But sometimes the side effects of excessive diet or errors in the diet can actually make the metabolism in the body become damaged. This certainly will have an impact that is not good for the health of our body and can also inhibit daily activities.

Here are some ways to improve your body's damaged metabolism and also keep your body fit for everyday activities.

1. Streamlining the digestive system

One way to improve a damaged body's metabolism is to facilitate the digestive system in the body. It aims to get rid of all substances that are not needed by the body and also inhibit the body's metabolism to function optimally.

One way is to consume foods low in calories and carbohydrates but also those that have high fiber content. Some examples of complex carbo foods such as wheat and brown rice have high fiber content that can facilitate the digestive system and also make you full longer.

2. Routinely drink green tea

Green tea is one type of weight-loss tea drink that is also effective in repairing damaged metabolism. Green tea contains cathecins which are useful for burning fat deposits that inhibit metabolism in the body and antioxidants that help prevent various diseases.

Green tea is also able to increase the ability of insulin which can increase the body's metabolism and also play a role in forming and breaking body fat.

3. Stabilize blood sugar levels

Blood sugar levels in the body that are not stable also indicate that our body's metabolic system is damaged and can have an unhealthy impact. Reducing consumption of foods that contain carbohydrates and saturated fats can help stabilize blood sugar and also improve damaged body metabolism.

4. Consuming thermogenic foods

Thermogenic food is a food that can raise body temperature naturally and is perfect for eating in cold weather. This food is also fortified with antioxidants and other nutrients which are also able to improve the body's damaged metabolism.

Some food ingredients that can be consumed thermogenic stir can include chili, ginger, black pepper, Oatmel, garlic and other spices.

5. Increase consumption of vegetables

It's no secret that vegetables have many nutrients that can also be useful to improve the body's damaged metabolism. Eat vegetables such as kale, spinach, broccoli and others on a regular basis to fulfill nutrition and also facilitate the body's metabolism.

Thus some ways to improve the body's metabolism is damaged and do it regularly so that the body's metabolism can function optimally again. Also balance with other healthy lifestyles like doing morning exercise to get more effective and maximum results.

Finally, I hope this article can be useful and thank you for taking the time to read this article.

01 April 2019

5 Ways to Make Normal Body Metabolism Naturally and Safely

5 Ways to Make Normal Body Metabolism Naturally and Safely
5 Ways to Make Normal Body Metabolism Naturally and Safely - Ways to Get the Normal Metabolism of the Body The optimal metabolic system condition is needed so that we can move smoothly and make the body's organs function properly. Good body metabolism is characterized by the regular formation process and also the release of substances in the body so that it can increase the process of burning fat in the body into energy.

So that these benefits can be obtained to the maximum as expected, here are some ways that normal body metabolism must be applied consistently.
1. Don't overdo it

Many people, especially women, usually do everything they can to get a slim body according to their dreams, one of which is to go on a diet. Even some women are even willing to go on an extreme diet to get the shape of their dream body without thinking about the side effects of the excessive diet.

Limiting the portion of food, especially in excess can also make the body's metabolism decreases and can even have an adverse effect on the health of the body if it continues to be left. Some diseases caused by excessive diets that can arise and should be watched out include Anorexia and Bulimia which are harmful to the body.

Therefore, choose a good diet and also suitable for your body because the body condition of each person is not the same so the results of the diet can also be different.
2. Routine morning exercise

In addition to applying a healthy diet consistently, one way to normalize the body's metabolism is to do morning exercise. This is one of the benefits of morning exercise that can be felt effectively for our body if it is routine and also consistently carried out.

By doing automatic exercise also makes the muscles become more formed and also facilitates the body's metabolic system which can burn fat in the body into energy.
3. Increase consumption of fibrous foods

Eating fibrous foods can be one way to improve the body's metabolism that is damaged and make it function normally again. Fiber is indeed a component or substance contained in complex carbohydrates that can help reduce the risk of constipation and other digestive diseases.

Some sources of complex carbohydrates such as wheat and brown rice have high fiber so that they can facilitate the digestion process so that the body's metabolism returns to normal.
4. Have enough sleep

Having adequate sleep quality can also make the body's metabilism system smooth and the organs in the body can also function optimally. In addition, various study results say that adequate sleep can also make the body fresher and relieve stress
5. Increase protein intake

Increasing protein intake by consuming foods that are high in protein can also be one way to make normal body metabolism. Protein also plays a role in burning more body calories and burning it into muscles so that it can also be useful for increasing the body's metabolism.

Such are some ways that the normal body metabolism is naturally natural and effective which is highly recommended to try for the health of our body. Also complete by doing other healthy lifestyles so that the results can continue to be maintained and optimal as expected

Finally, I hope this article can be useful and thank you very much for taking the time to read this article.

31 March 2019

Understanding Calorie Deficit and Its Benefits To Lose Weight

Understanding Calorie Deficit and Its Benefits To Lose Weight
Understanding Calorie Deficit and Its Benefits To Lose Weight - As is known, calories are a measure of the amount of energy in our body that comes from the food we consume.

The caloric needs of each person differ from one another and are also influenced by various factors such as the condition of the body and also the activities carried out.

The function of calories turns out to also be able to control weight for those who want to do it used to lose weight, and one of the methods used is to do a calorie deficit.

What is the definition of calorie deficit itself and is a calorie deficit an effective way to lose weight? Let's discuss in full in this article.
1. Understanding calorie deficits

Understanding the calorie deficit is basically a situation where the number of calories burned by the body is more than the calorie intake that enters the body. For example, the food we consume is as much as 2,000 calories, but the number of calories burned by the body is 2,500 calories.

This can happen because the body also burns calories from non-food sources, which are usually fat or muscle. This is done to meet the calorie intake that is less than the food we consume so that it can also make the weight down.
2. Lose weight with a calorie deficit

Minimizing calorie intake from foods that enter the body but maximizing the number of calories burned in the body into energy can be a way to lose weight. As mentioned earlier, the body takes other sources of non-food calories in the body such as fat and protein to be burned into energy so that it can lose weight.

The first thing to consider before losing weight with a calorie deficit is to calculate the calorie needs needed by the body to find out the number of calories burned. One way to calculate calorie requirements for the body is to use the BMR (Basal Metabolic Rate) formula multiplied by the activity level value.

After knowing how much calorie needs for our body, now we also calculate how much intake of calories that comes from the food we consume. The number of calories from the food we consume must certainly be smaller or less than the amount of our daily calorie needs so that this calorie deficit is created.

To calculate calorie requirements and also how many calories contained in these foods can use a calorie calculator or various calorie counter applications that can be downloaded from a smartphone device.

In addition, also choose foods that contain lots of fiber which is a filling low-calorie food and also has nutrients needed during a diet so that the results of this calorie deficit program can be effective and efficient.

Such are some explanations regarding the notion of calorie deficits and also losing weight with a calorie deficit as a form of diet to maintain weight. Hopefully this article can be useful and see you again in the next article.

28 March 2019

6 Ways to Make Burgers without Bread to Reduce Carbohydrates

6 Ways to Make Burgers without Bread to Reduce Carbohydrates
6 Ways to Make Burgers without Bread to Reduce Carbohydrates - Burger without bread is a good choice for consumption. However, the delicate ingredients made from flour, blood sugar enhancers, and tasteless ones, which are referred to as burger bread are not at all healthy, whatever the reason. If you think that the burger isn't tasty without bread, then it's a big mistake. There are many substitute ingredients for bread that can make your burger tastier. What are the ingredients? Let's look at the following burger-free bread recipe!

Bread substitute ingredients :

1. Eggplant
6 Ways to Make Burgers without Bread to Reduce Carbohydrates

Portion : 2 (with leftovers)

Preparation time : 5 minutes

Total time : 25 minutes

Materials that must be prepared :
  • 1 eggplant fruit 
  • 3 tablespoons of butter 
  • ½ teaspoon of salt 
  • ½ teaspoon of pepper
How to make :
  1. Preheat the oven to 218 ° C. Cover the pan with aluminum foil. 
  2. Slice the eggplant evenly with a thickness of 2cm. Place each one in a prepared pan. Apply butter evenly over the eggplant, then turn each piece on the other side. Season with salt and pepper. 
  3. Bake for 20 minutes until soft and browned on the outside. Let cool, then place the burger meat and other ingredients on top, then cover again with eggplant pieces. 
  4. Place the rest with aluminum foil or in an airtight container in the refrigerator. They can last for 3-5 days.

2. Portobello mushrooms
6 Ways to Make Burgers without Bread to Reduce Carbohydrates

Portion : 2

Preparation time : 5 minutes

Total time : 25 minutes

Materials that must be prepared :
  • 4 pieces of portobello mushrooms 
  • 3 tablespoons of butter, melted 
  • ½ teaspoon of salt 
  • ½ teaspoon of pepper 
  • 1 minced garlic clove

How to make :
  1. Preheat the oven to 205 ° C. Cover the pan with aluminum foil. 
  2. Rinse the top of the mushrooms with cold water or wipe with wet wipes to remove dirt. Once completely dry, place the mushrooms upside down on the prepared baking sheet, gently remove the mushroom stems, and spread the mushrooms with butter evenly. Season with salt, pepper, and garlic 
  3. Bake for 10 minutes, then turn on the different side then bake again for 10 minutes. Let it cool, then stack the burger between the two mushrooms, then serve.

3. Sweet Potato
6 Ways to Make Burgers without Bread to Reduce Carbohydrates

Portion : 2

Preparation time : 5 minutes

Total time : 11 to 15 minutes

Materials that must be prepared :
  • 2 sweet potatoes 
  • 2 tablespoons of butter
How to make :
  1. Peel the sweet potatoes and cut them into 1.5 cm thick spheres. (Choose long, round and thin sweet potatoes). 
  2. Heat butter on medium heat in a large skillet, then twist it to coat the entire surface of the Teflon. When the butter is hot, place the pieces of yam one by one into Teflon. Cook until tender and brown for 3-5 minutes on each side. Sprinkle salt and pepper. Let it cool, then stack the burger meat and other ingredients between the two yams. 
  3. Add the remaining sweet potatoes to the refrigerator, and wrap them with aluminum foil. They can last for 3-5 days.
Other ingredients for burgers without bread

In addition to the three bread substitutes above, you can also use some healthy vegetables below :

1. Lettuce
6 Ways to Make Burgers without Bread to Reduce Carbohydrates

This is a favorite of gluten-free eaters. This healthy, slightly calorie lettuce leaf is perfect for accompanying burger and sandwich toppings. This is the easiest material to use to wrap burgers without bread.

2. Tomatoes
6 Ways to Make Burgers without Bread to Reduce Carbohydrates

You might think that tomatoes are ingredients that usually only complement burgers, but in fact they can also play a role as a substitute for bread. To use tomatoes on a burger without bread, you can remove the seeds and bake them before adding them to the meat.
3. Paprika
6 Ways to Make Burgers without Bread to Reduce Carbohydrates

Paprika can add sweetness to your burger, not to mention a big boost of vitamin C and a small amount of calories.
That's 6 Ways to Make Burgers without Bread to Reduce Carbohydrates, Don't forget to share with your friends if this article is useful.

12 March 2019

This is Top Shopping List Healthy Food for Kids

This is Top Shopping List Healthy Food for Kids

This is Top Shopping List Healthy Food for Kids - Getting kids to eat healthy since childhood is very good for growth and development. Not only makes maximum growth, kids are also free from various chronic diseases that might attack when he is an adult. To start this habit, of course you have to choose a variety of healthy foods for kids. So, there are several types of healthy food for kids that you must always buy when shopping, what are the things?

List of healthy foods for kids that must be purchased when shopping

Before you provide healthy food for kids, you must prepare it first. The first step is to buy all ingredients to make healthy food for kids and rich in nutrients. So, here is a list of healthy food for kids that must be purchased when you shop. 

1. Healthy food for kids containing fiber

Fiber-filled foods must always be in your shopping list. Because the fiber is good for digestion, normalizes blood sugar, prevents various heart diseases, and maintains an ideal body weight. These ingredients can make Fiber make kids fuller, also good for digestion, blood sugar levels, heart health, and regulating body weight. 

You can find it in plant-based foods such as:
  •      Vegetable
  •      Fruit
  •      Nuts, like soybeans
  •      Whole grain cereal
  •      Pasta with a mixture of whole wheat
  •      Whole wheat bread

Try to choose fresh foods, such as fresh fruits and vegetables rather than canned or dried foods. Packaged foods contain high sodium and are not good for kids.

 2. Healthy food for kids containing potassium

Not many parents know that healthy food for kids with potassium sources is very important. Therefore, it is not uncommon for kids not to get enough potassium, even though potassium is very important for the nervous system, muscle function, and water balance.

Good sources of potassium are:
  •      Avocado
  •      Banana
  •      Melon
  •      Green vegetables (like broccoli)
  •      Orange juice
  •      Papaya
  •      Beans and beans
  •      Potatoes with skin
  •      Tomato
  •      Fish, shellfish and oysters
  •      Low or nonfat dairy products
  •      Nuts (including almonds, kidney beans, peas, peanuts, and soybeans)

3. Healthy food for kids that contains protein

Protein is the most important body building agent. Kids will need protein to support the growth and development of various body tissues. then, what are the good sources of protein?
  •      Egg
  •      Low-fat cheese
  •      Fish
  •      Lean meat
  •      Skinless poultry
  •      Cow's milk
  •      Soybeans and soy products
  •      Yogurt
  •      Peanuts
  •      Grains

4. Healthy food for kids containing fat

Your kids still needs fat in their healthy food menu, but don't put too much. There are several types of fat that are better than others. Omega 3 fatty acids, for example, can help develop the brain in infants and kids. When compared to saturated fats, omega 3 and unsaturated fats can prevent you from diabetes because it makes your body more sensitive to insulin.
Here are foods that are rich in omega 3 and unsaturated fats:

  •      Salmon and tuna
  •      Egg
  •      Peanuts
  •      Grains
  •      Olive oil
  •      Canola oil
  •      Flaxseed (flaxseed)
  •     Products that use olive oil and canola oil (some types of butter, salad sauce, and bottle sauce)

The more diverse healthy foods for kids, the more nutrients they get

If you are shopping for healthy food for kids, don't buy the ingredients. The more variety of foods the kids consumes, the more nutrients he can get. Because, there is no most perfect food that can meet nutritional needs.

Varying the diet also prevents boredom in kids. If he is bored, he might not want to eat. So, you can buy different food ingredients every week, so the food menu is also different.
When buying healthy food for kids, don't forget to pay attention to the food label

Don't just look at prices when shopping. Many mothers tend to see the prices and brands of a food product. In fact, another important thing that must also be considered is reading the food label. Yes, there will be times when you will buy processed food. To find out the nutritional value of these food products, you can see the nutritional value. 

Choose products that contain low levels of sugar, saturated fat and sodium. A food can be said to be "good" if each portion contains 5 percent or less of the capacity of sugar, saturated fat, or daily sodium. While food is said to be "less good" if each portion contains more than 20 percent or more of each sugar, saturated fat, or sodium.