Watermelon Nutrition Facts

Watermelon can be enjoyed by the whole family, especially children who love the sweet taste of the melon. The watermelon is similar to the cantaloupe and the honeydew which contains a sweet pink flesh which is surrounded by the rind. Watermelon is delicious all by itself or added into a fruit salad. You can even cook a watermelon steak which isn’t done too often but is a nice summer treat. There are so many watermelon nutrition facts that many people are quite unaware of.

Watermelon is actually a great source of energy. Having 100 grams of this fruit is only 30 calories and water makes up a great amount of the watermelon fresh. That is why it has such a low-calorie content, the majority of it is water. This is a great snack for dieters who want to lose weight. The majority of these calories come from the content of sugar and the watermelon contains a good amount of carbohydrates. Fructose is a natural fruit sugar that makes up most of the sugar content in watermelon, and this gives fruit the sweet taste.

Watermelon has a lot of Vitamin A, C, and the mineral potassium. Vitamin A contributes to the proper vision and both A and C assists in having healthy skin and hair. The potassium will help to regulate the blood pressure and also prevent any hypertension from taking place. Hypertension is a risk factor for heart disease as well. While consuming watermelon it will help to give your body the minerals and the vitamins that it needs to uphold your health and overall well being.

One of the other beneficial nutrients is lycopene, which is a compound that gives watermelon flesh its pink hue. This acts as an antioxidant in the body and consuming this could have a lot of health benefits. When there is a diet rich in lycopene, it could easily lower your risk of developing any heart disease issues. It could also keep you safe from having skin, bladder, lung or prostate cancer.


This fruit is one of the richest in lycopene, and if you can consume it regularly it will contribute immensely to your health and to your future. If cancer runs in your family, it’s always smart to start dieting well at a younger age – although, everyone should eat healthy at all ages to ensure healthy development and high performance.

Bodybuilding Nutrition

Bodybuilding Nutrition

Nutrition plays a huge part in getting the body that you want from lifting or for a competition that’s coming up. Without bodybuilding nutrition, you will not put muscle on the way that you want or for a long period of time. These types of diets are changing constantly because the human muscle mass increases along with it. If you lose muscle then you’ll need to eat less.

There are a couple of ways to monitor where you’re beginning and where you want to be. Of course, you can go with the dusty scale that’s sitting in your bathroom. Monitoring your weight helps you to see if your goal to put muscle on is allowing you to increase your body weight. If the scale is showing that your weight is the same or going down then it’s possible that you need to start eating more. If it’s going up then take notice as to whether your actual muscle ration is going up instead of your stomach. Do know that you can expect to put on a certain amount of body fat when you gain muscle and you will want to monitor this as well.


You can use body fat calipers every two weeks to see exactly what kind of progress you’re making with your body. If the muscle mass is going down due to you not eating enough then you need to eat more than you already are. If the body fat is going up then you need to eat less and work out more. All gyms should have a set of these calipers and as long as the same person is doing those measurements you should get an accurate depiction from it. When you have obtained the total amount of millimeters the chart is going to show what percentage you have of body fat. Take this figure from the total weight and it will give you a figure for your fat-free mass. This will include the weight of your organs, bones, muscle, and water.

You should constantly keep track of your body fat and your fat-free mass. This way you will see if the body fat percentage has gone up. You are going to find that if your food intake is correct then your exercise and fat-free mass will go up. This, in turn, will result in a body fat percentage going down and if you’re not eating enough then the muscle mass will go down and that’s definitely not what you want.


Most bodybuilders don’t focus enough on bodybuilding nutrition and ignore the time that it takes to consume protein which is before, during and also after a workout. These are not only the very best times to consume protein but the ideal time in which it will take many of the other nutrients and supplements to set in and help your body build muscle.

When you are training your body is going to soak in anything that you put into it because your bloodstream is rocking out! When certain nutrients are taken at certain times it is going to have a huge effect on your hormone level. It’s all about timing when it comes to taking in those calories and this is going to help you build more muscle while cutting out more fat. The very best way to take in the nutrition is by having three different protein shake mixtures before training during training and right after it. This is going to ensure that it’s being delivered to your muscles and that your blood is taking it in completely.

Nutrition during Pregnancy

Nutrition during Pregnancy

Nutrition during pregnancy is vital to the health of the baby. Your health and the nutrients that you take in is the very foundation of the health of your child. That is how your baby is going to grow and develop. In order for you to get the proper calories for your baby, you should take in 300 extra calories than you did before you actually got pregnant. During the first few months of pregnancy, you’re going to feel a bit nauseous and often vomit and this may make it a little bit difficult for you to want to worry about your diet.

Again, I cannot stress the importance of eating a well-balanced diet and also taking prenatal vitamins. The recommended daily serving during pregnancy is 6-11 servings of either grains or breads, 2-4 servings of fruit, 4 more serving of vegetables, 4 servings of dairy and approximately 3 servings of protein sources. This protein could come in the form of meat, poultry, fish, eggs and nuts. Always make sure that you are choosing foods that are high in fiber: whole grain breads, pasta and always make sure to get enough fruits and veggies in your diet.

Nutrition during pregnancy should consist of a minimum of 4 servings of dairy products and foods that are rich in calcium to make sure that there is at least 1000 mg of calcium in the diet. There should be three servings of foods that are rich in iron so that you are getting at least 27 mg of iron each day. Every day you should choose one good source of Vitamin C. Whether that is vegetables such as broccoli or green peppers or oranges and strawberries, you should get at least 70 mg of vitamin c every day.

Pregnant women should always choose at least one source of folic acid every day. This ingredient will be in mostly leafy vegetables, in veal and almost every bean. Everyday, you will need 0.4 mg of folic acid to make sure that there are no defects in the neural tubes. There should always be one source of vitamin A which is prevalent in carrots, sweet potatoes, pumpkins, spinach and apricots.

What to Avoid

There are a lot of things to avoid during pregnancy so that you don’t have a premature delivery, retardation or any birth defects. Of course, it’s essential to avoid alcohol because this has been linked to all of those, including babies with a low birth weight. It’s also important to limit caffeine to no more than 300 mg per day. The content will vary in drinks and depend on the beans. One 8 ounce cup of coffee has about 150 mg of caffeine and black tea has about 80. One 12 oz glass of soda has about 30-60 mg. Chocolate also has caffeine so be very careful as to how much you take in and avoid being around cigarette smoke at all costs.

It’s highly recommended that you avoid saccharin during pregnancy because it can cross the placenta and it could very well remain in your fetal tissues. The use of any other artificial sweetener that is approved by the FDA is acceptable when you’re pregnant. You should decrease the amount of fat that you take in by 30%. For someone who eats 2000 calories a day it would be 65 less grams of fat.

Always avoid eating shark or swordfish, as well as anything that has a lot of mercury in it. Also avoid cheeses because it could cause a Listeria infection if they are unpasteurized. You don’t have to avoid hard cheese but do avoid feta, brie, blue-veined, Mexican-style cheese and camembert.

Nutrition Labels

Nutrition Labels

If you are looking to cut certain ingredients out of your diet or obtain a certain weight it’s often necessary to look at the nutrition labels. The labels will display the number of calories, sugars, carbohydrates, etc. It will tell you whether or not there are any preservatives and so forth. You can count calories but looking at the labels and verify that you are burning more calories throughout the day than you are consuming. It’s illegal not to have a nutrition label on food unless it is an organic fruit, vegetable or only consists of one ingredient such as a spice.

People are amazed at the results they begin to see once they start to count calories. For the average person, they can consume about 2,000 calories a day and lose weight as long as there is physical activity during their day. Simply sitting at a computer desk will definitely not help you to obtain the goal that you have and it will not give you the shape or tone that you want for your body. It takes hard work and sweat to get the body that you want and if you do not limit your calorie intake you will not get results very quickly.

Why labels?

Labels are required by the FDA because it serves as a guideline. It’s required that they provide specific information in regards to calories, the serving size, ingredients, amount of carbs and how much nutrients is in the food. These are used as a tool for consumers to be informed on what foods to buy and how that will fit in with their health. This helps them to determine a serving size and the number of calories in each serving.

Each label should contain information that is regulated by the FDA and one of the main areas of the label will contain the serving size as well as the number of calories within each serving. The amount of fat protein and carbs are also on the label each displayed in a certain amount of grams. The fat includes the total amount of fat, both saturated and Trans. The vitamins and minerals that are included must be on the label and all of the other features revolving around the 2,000 calorie diet.

This nutrition label also gives consumers the number of macronutrients and the daily recommendation percentages so that it can track nutrition throughout the day. Although these are based on the 2,000 calories it may require that you adjust the percentage just a bit so that it matches your own caloric consumption. For example, a male athlete will have to adjust the number of carbs, protein, and fat. These labels are placed on foods so that individuals can be concerned about their own health conditions, their weight, and cardiovascular health. The ingredient list must be included so that consumers can identify whether or not there are ingredients that could cause an allergic reaction, affect those who deal with diabetes and for those who have to watch their insulin levels. This will also help others to achieve fitness goals and weight loss.

There are some people who don’t like to look at the label because they base they’re eating off of when they’re hungry, stopping when they’re full. They feel that if they get enough physical activity then it doesn’t matter much as to what they eat – but, it’s often necessary to look at the label so that certain consumers can avoid a lot of sugar or a certain ingredient that doesn’t set in well with their body type. It really comes down to adjusting your diet to your bodily needs.

Tofu Nutrition Facts

Tofu Nutrition Facts

It’s quite clear from tofu nutritional facts that there is a high percentage of nutrients that our body needs, and that is why we used it as a substitute for meat. Tofu actually reduces the amount of free radicals in the body, reduces pain that is associated with arthritis, contains isoflavone which helps a woman maintain her balanced hormone level during a pre and post menopause phase, has a high-protein content, helps the body build strong muscles, reduces bad cholesterol, helps reduces the clotting of arteries and has a great number of minerals and iron.

Tofu is rich in many nutrients which is why it is better as a protein substitute instead of meat, and that is why it is compared to meat. Tofu is extremely low in saturated fats, and that is why it has a very low cholesterol level. When the tofu is mixed with other flavors or ingredients, it can make for a very nutritious and tasty meal. This is available in all the grocery stores, and it will often come with different flavor packets as well.

There are three main types of tofu. There is firm tofu which is dense and solid, holding up well in many stir-fry dishes or soups. Firmer tofu is higher in calcium, fat, and protein. There is also soft tofu which calls for recipes that need blended tofu or is fitting in oriental soups. There’s also silken tofu which is made slightly different and this will result in a creamy and custard-like product. This is tofu that works very well with blended dishes with a little bit of soy sauce and maybe some chopped scallions.

Tofu has a magnificent amount of B vitamins and when the curdling agent is used to make tofu it is an extremely wonderful source of calcium. Half of the calories that come from tofu come from fat and just a 4oz serving of it will contain a total of 6 grams of fat. On the bright side, it is low in saturated fat and there is absolutely no cholesterol in it. Regardless of what people say, eating a balanced diet without meat and substituting tofu in will definitely make for a healthy diet with all the necessary food groups and nutrients that your body needs; being a vegan does allow for a healthy lifestyle and healthy body.

Sports Nutrition

Sports Nutrition

How the body goes about converting food into fuel depends on a couple of factors. With a basic understanding of these systems we can assist athletes in training and eating efficiently so that they can perform their best during game time. It’s important for them to know how nutrients supply their body and why they should feed their body certain foods. Carbs, fats and proteins all contribute to the energy that they need and this energy will then be converted into ATP. This allows the muscles to contract although each nutrient has its own property that will determine how it gets converted.


The carbohydrate is the main nutrient that fuels exercise of either a moderate intensity or at a high intensity. Fat can fuel the low intensity workouts for a certain period of time, but proteins are what are being used to repair the body tissue. The body cannot store the ATP which is why it is necessary to continue creating it during exercise. The body converts the nutrients in two major ways and that is through aerobic metabolism through oxygen and anaerobic metabolism which is without oxygen.

These two pathways can be divided furthermore and the combination of these energy systems gives our bodies the fuel that it needs to exercise. The intensity and the duration of the exercise will determine to what extent it is being used. Sports nutrition ties into your strength training which will tone your muscles and improve your overall appearance. With a consistent and regular program you can significantly reduce the amount of body fat that you have and increase your muscle mass. This will allow your body to burn fat much more efficiently. For the majority of people, only one set of these exercises focuses on the major muscle groups, and they do not need to do those physical activities all the time.

Where to do Strength Training

You can do strength training anywhere – either in the gym or in the comfort of your own home. It’s your decision as to whether or not you want to work with free weights or weight machines, which are very popular strength training tools. You can even do strength training with very inexpensive tubing, even using your very own body weight. With the correct technique you may find that your body is transforming right away and that the stamina and strength in your body is improving immensely within a short amount of time.