Health First Catering Empire

(Nutritional Value of Vegetables)

Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants.

Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.

One cup of raw spinach is mostly made up of water and contains only 7 caloriesTrusted Source. It also provides:

an adult’s full daily requirementTrusted Source of vitamin K
high amounts of vitamin A
vitamin C
magnesium
folate
iron
calcium
antioxidants
Vitamin K is essential for a healthy body — especially for strong bones, as it improves the absorption of calcium.

Spinach also provides a good amount of iron for energy and healthy blood, and a high level of magnesium for muscle and nerve function.

It is also rich in antioxidants, and researchTrusted Source suggests that spinach leaves may lower blood pressure and benefit heart health.

If a person is taking blood thinners, such as warfarin (Coumadin), they should use caution when increasing their intake of dark leafy greens. Doctors recommend maintaining a consistent vitamin K intake over time for people taking these medications.

How to eat spinach

People enjoy spinach raw in salads, sandwiches, and smoothies. Cooked spinach also has significant health benefits and is a great addition to pasta dishes and soups.

2. Kale
Kale is a very popular leafy green vegetable with several health benefits. It provides around 7 caloriesTrusted Source per cup of raw leaves and good amounts of vitamins A, C, and K.

Kale may benefit people with high cholesterol. One small 2008 study reports that males with high cholesterol who drank 150 milliliters of kale juice each day for 12 weeks experienced a 10% reduction in low-density lipoprotein, or “bad,” cholesterol and a 27% increase in high-density lipoprotein, or “good,” cholesterol.

Research from 2015Trusted Source, meanwhile, suggests that kale juice can reduce blood pressure, blood cholesterol, and blood sugar levels.

If a person is taking blood thinners, such as Coumadin, they should use caution when increasing their intake of dark leafy greens. It is best to maintain a consistent vitamin K intake while taking these medications.

How to eat kale

People use baby kale in pasta dishes, salads, and sandwiches. A person may also enjoy kale chips or juice.
3. Broccoli
Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower. These are all cruciferous vegetables.

Each cup of chopped and boiled broccoli contains:

around 31 caloriesTrusted Source
the full daily requirement of vitamin K
twice the daily recommended amount of vitamin C
According to the National Cancer Institute, animal research has found that certain chemicals, called indoles and isothiocyanates, in cruciferous vegetables may inhibit the development of cancer in several organs, including the bladder, breasts, liver, and stomach.

These compounds may protect cells from DNA damage, inactivate cancer-causing agents, and have anti-inflammatory effects. However, research in humans has been mixed.
How to prepare broccoli, you can do so by steaming, roasting, sauté,fried,or it can be used to prepare nice salad.

Health First Catering Tips Today

What is fiber?

Fiber is a blanket term that applies to any type of carbohydrate that your body can’t digest. The fact your body doesn’t use fiber for fuel doesn’t make it less valuable to your overall health.

Fiber is incredibly important.

It leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits (1).

Certain types of fiber may also promote weight loss, lower blood sugar levels, and fight constipation (2).

The Academy of Nutrition and Dietetics recommends consuming about 14 grams of fiber for every 1,000 calories you consume daily. This translates to roughly 24 grams of fiber for women and 38 grams for men (3).

Unfortunately, an estimated 95% of American adults and children don’t meet the recommended daily fiber intake. In America, the average daily fiber intake is estimated to be 16.2 grams (4Trusted Source).

Fortunately, increasing your fiber intake is relatively easy — simply integrate high fiber foods into your diet.
Dietary fiber can offer the following benefits when you consume it:

Reducing cholesterol. Fiber’s presence in the digestive tract can help reduce the body’s cholesterol absorption. This is especially true if you take statins, which are medications to lower cholesterol, and use fiber supplements like psyllium fiber (5).
Promoting a healthy weight. High fiber foods like fruits and vegetables tend to be lower in calories. Also, fiber’s presence can slow digestion in the stomach to help you feel fuller for longer (6).
Adding bulk to the digestive tract. Those who struggle with constipation or a generally sluggish digestive tract may wish to add fiber to their diet. Fiber naturally adds bulk to the digestive tract, as your body doesn’t digest it. This stimulates the intestines.
Promoting blood sugar control. It can take your body longer to break down high fiber foods. This helps you maintain more consistent blood sugar levels, which is especially helpful for those with diabetes (7).
Reducing gastrointestinal cancer risk. Eating enough fiber can have protective effects against certain cancer types, including colon cancer. There are many reasons for this, including that some types of fiber, such as the pectin in apples, may have antioxidant-like properties (8).
Fiber offers many health benefits, but it’s important to incorporate fiber-containing foods gradually over the course of a few days to avoid adverse effects, such as bloating and gas.

Drinking plenty of water while you up your fiber intake may also help keep these symptoms at bay.

Here are high fiber foods that are both healthy and satisfying.
1 Avocado
2 Oat
3 Pear
4 Banana
5 Almond
6 Kidney beans
7 Sweet PotatoeS
8 Apple
9 Strawberries
10 Black Chocolate
11 Broccoli
12 Carrot
13 Lentils
14 Raspberry
15 Blackberry

WHAT IS FIBER

Fiber is a blanket term that applies to any type of carbohydrate that your body can’t digest. The fact your body doesn’t use fiber for fuel doesn’t make it less valuable to your overall health.

Dietary fiber can offer the following benefits when you consume it:

Reducing cholesterol. Fiber’s presence in the digestive tract can help reduce the body’s cholesterol absorption. This is especially true if you take statins, which are medications to lower cholesterol, and use fiber supplements like psyllium fiber.

Promoting a healthy weight. High fiber foods like fruits and vegetables tend to be lower in calories. Also, fiber’s presence can slow digestion in the stomach to help you feel fuller for longer (6).
Adding bulk to the digestive tract. Those who struggle with constipation or a generally sluggish digestive tract may wish to add fiber to their diet. Fiber naturally adds bulk to the digestive tract, as your body doesn’t digest it. This stimulates the intestines.

Promoting blood sugar control. It can take your body longer to break down high fiber foods. This helps you maintain more consistent blood sugar levels, which is especially helpful for those with diabetes (7).

Reducing gastrointestinal cancer risk. Eating enough fiber can have protective effects against certain cancer types, including colon cancer. There are many reasons for this, including that some types of fiber, such as the pectin in apples, may have antioxidant-like properties (8).
Fiber offers many health benefits, but it’s important to incorporate fiber-containing foods gradually over the course of a few days to avoid adverse effects, such as bloating and gas.

Drinking plenty of water while you up your fiber intake may also help keep these symptoms at bay.

Here are 15 high fiber foods that are both healthy and satisfying.

• PEARS=3.1g
• STRAWBERRIES=2g
• AVOCADO=6.7g
• APPLE=2.4g
• RASPBERRIES=6.5g
• BANANA=2.6g
• CARROT=2.8g
• BROCCOLI=2.6g
• LENTILS=7.3g
• KIDNEY BEANS=6.8g
• OAT= 10.1g
• ALMOND=
• SWEET POTATO= 2.5g
• DARK CHOCOLATE =10.9g
• WALNUT =6.7g

Health first catering will consistently gives you tips in food that are highly nutritional and benefial for your well being.

You are what you eat.

A HEART ATTACK is a scary thought. And, although it can seem like it could happen out of no where. A heart attack can be fatal and, even if it's not, it can take months to recover from, and may put you at risk of another one. Be mindful of what you eat to reduce your chances of an attack.

The NHS confirms that the leading cause of a heart attack is cardiovascular disease, specifically coronary heart disease (CHD).

An unhealthy diet contributes to fatty deposits of cholesterol clogging the arteries.And, should cholesterol block the arteries supplying blood, nutrients and oxygen, to the heart, it can trigger a heart attack.

researchers focused on dietary scores of four healthy eating patterns recommended by experts; these were:

Healthy Eating Index-2015 (HEI-2015)
Alternate Mediterranean Diet Score (AMED)
Healthful Plant-Based Diet Index (HPDI)
Alternate Healthy Eating Index (AHEI)

Hence, in health first cathering empire,we don't just cook but we cook base on your medical condition and health history thus making sure we preserve good health, life and it's sanctity.

You are what you eat.We will give you tips on nutrient rich food.

Health first cathering empire is an indigenous company in cathering & hospitality industry that leverages on nutrition and dietetic in combating contemporary public health issues. Registered with the corporate affairs commission. we offer first class nutrition services for people who are conscious of healthy food consumption, as well as dietetic for people with underline health conditions (heart diseases, hypertension, HIV, Cancer, Diabetes Mellitus, obesity), older people 50 years and above, and those with compromised immune systems. There is increasing evidence that natural nutritious food can have positive effects on health outcomes, reduce hospital stay, facilitate healings and give hope to persons with health challenges. Hence, our company through its numerous services offered, bridges the gap that exist in health and nutrition by developing healthy food menus with less cholesterol and effective cooking methods which promote healthy living