Posts Tagged ‘cardio’

What Is Bread?

Sunday, February 5th, 2012

Bread is a vital ingredient in the diet of millions of individuals on a day by day basis. However, there are as many sorts of bread as there are peoples’ eating it and most countries have in excess of one sort of bread as well. In it’s most fundamental form, bread is manufactured by cooking a dough of flour and water. However, it hardly ever rests there except in children’s scout camps.

The flour can be manufactured from almost anything that can be dried and pulverized, so in Europe and America, flour is most normally manufactured from wheat, rye and corn, whereas in India it is often made from gram and in Thailand it can be made from rice but there are numerous other types of flour as well, besides all the possible mixtures obtained by mixing the different flours.

Frequently, whole grains or rough-ground material will be added into fine flour to improve texture, taste, roughage or / and aesthetics. Also, in the same vein, occasionally the dough will be rolled in seeds such as sesame, poppy or other kinds of crop like rolled oats. The second ingredient is water, yet not always. You can use water, milk or even beer or yoghurt or a mixture of a few of them.

Then there are additives. No, not the E-numbers or chemicals such as flavour-enhancers or preservatives, they are completely unnecessary, unless you are using poor quality ingredients or you want the loaf to have a long shelf life. No, I am talking about natural additives. Yeast is the first additive. It makes the bread rise and so makes it light. Bread without yeast is more like cake. Sugar, honey or molasses is added to help the yeast increase in size.

Salt is the first real additive. Salt is added to inhibit the action of the yeast and as a flavour-enhancer, and you could add celery salt (garlic or any other salt) instead or table salt. However, you do not really have to use it if you do not use yeast. After that, the world is your oyster, you can put what you want.

Some people add an egg to give the bread more body or fruit such as raisins. Or you can add bananas instead or as well. Nuts are good in home made bread too but so are dried plums and apricots. I used to like to add a handful of rolled oats for extra fibre.

A little oil (olive or other) or butter will help the bread’s elasticity and it will also store longer too, not that that was ever an issue in our household. Herbs and garlic is nice in homemade bread yet so is ginger or onions. In fact, one of the best breads I ever made was done with the left overs from my Sunday luncheon. I could not eat it yet it was not enough to put in the fridge so I put it in the bread mixture.

I put in French green beans, a little potato, some cabbage, a bit of chicken, kidney beans and the gravy – only a little of |each. It was the best bread I ever made, and I have spent the last ten years attempting to replicate the loaf in vain, because I did not note down exactly what I did.

Owen Jones, the author of this article, writes on several topics, but is now concerned with low cholesterol diet recipes. If you want to know more, please visit our site at What Foods Lower Cholesterol?

Healthy Rapid Weight Loss

Sunday, January 29th, 2012

Almost 108 million Americans were overweight or obese in 1999. Even today, obesity continues to be a very serious problem and is expected to reach epidemic levels by the year 2020. One way to prevent this happening is to make people aware of the risks of being overweight or obese. Here are some diseases that you are putting yourself at risk to, if you are carrying a lot of extra pounds: 1. heart disease; 2. stroke; 3. diabetes; 4. cancer; 5. arthritis; 6. hypertension.

Losing weight helps to avoid or control these diseases. The rapid weight loss methods that have spread like wildfire recently do not offer lasting results. More often than not, dieting programs which involve dietary drinks, foods and supplements or pills do not necessarily work. If they do, the results are just temporary. It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic objectives and not expect to lose a lot of pounds in a short span of time. Here are some tips on how you can lose those excess pounds in a healthy way:

1. Do not starve your self. The only path to a safer, healthier method of losing weight is: Do not diet. You may be happy that you are shed those excess kilos on your stomach and thighs by skipping meals. However, just remember that this can not go on long. Your body can not tolerate having insufficient sustenance to fuel the energy that you expend everyday. If you try missing one or two meals a day, your body will go into starvation mode, meaning that when you do eat, it will go right to your thighs, buttocks and hips.

2. Start your day correctly. Mothers always say that breakfast is the most important meal of the day and they are right. Have a healthy meal in the morning to jump-start your metabolism. A traditional breakfast of bacon, eggs etc. will keep your stomach busy all day, staving off your hunger pangs.

3. Eat smaller, healthy meals often. Five small servings a day is far better than three hearty meals. Eating more often, and in smaller amounts, can help avoid over-eating. This will also speed up your metabolism and force your body to burn more calories faster.

4. Decide on how much weight you want to lose. Keep your aims realistic. In the long run, it is virtually impossible for you to lose 40 pounds in two weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life. Once you have decided on a weight loss plan or program, keep to it and make certain that you follow your own set of dieting rules.

5. Drink plenty of water. Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.

6. Avoid too much sugar. Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you want, plus lean meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.

7. Watch your fat intake. Fat is not the reason for being overweight. You need fat to keep your weight at the correct level. There is such a thing as a healthy fat. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 essential fatty acids which are great for the heart.

8. Exercise.

Leave your car where it is, if you are only travelling a few hundred yards from home, take the stairs instead of the lift, jog, cycle or skate. Use these activities and other home chores if you are too busy to go to the gym and take exercise classes. Make sure that you do this frequently and you will not even notice that you are already shedding pounds with these mundane chores.

It does not matter how many kilos you want or have to to lose. What is important is that you set achievable goals for yourself. Go slowly. If you have already lost 5-6 pounds, give yourself a break then try to lose the next five pounds. Eat healthy, drink lots of water, have plenty of sleep and exercise. This will give you a higher chance of losing weight and improving your health, which will result in a new, shapelier you.

Owen Jones, the author of this piece, writes on a variety of subjects, and is now involved with Italian Pasta Flour. If you would like to know more, please visit our website at Gourmet Food and Good Health.

What Is An Initial Lasik Eye Exam Like?

Sunday, January 29th, 2012

The first thing that will occur before any surgery is an assessment of the eye in question. An examination is vital, because not everyone is a perfect candidate for Lasik surgery. This is because not all eyes are the same shape and not everyone is suffering bad eyesight for the same reason. So, during the examination, the Lasik surgeon will ascertain the cause of your failing eyesight and map an accurate picture of your eye.

The assessment of your eye will also divulge the thickness of the cornea and the ability of your eye to create tears. In order to do this, the surgeon will drip a liquid into your eye in order to dilate it. This makes it easier to see any irregularities including the refractive error, which is a term used to describe why your eyesight is not perfect.

The Lasik surgeon will then talk about the results of the examination with the patient. This is to discover any previous surgery or damage the eye has undergone. There will also be questions concerning the patient’s other illnesses, the patient’s family history of eye issues and concerning any medicine that the patient is currently taking. Impending pregnancy is a reason for waiting and the patient will be asked what his or her expectations of the surgery are.

The surgery usually produces excellent results with enormous improvements in eyesight, but a surgeon would prefer that you do not expect too much. They prefer you to be surprised at how excellent the results are than disappointed. Most individuals are very pleased with the results, it must be said.

Before going for the examination, it is a good idea not to get your hopes up. Some individuals are found unsuitable for Lasik eye surgery. Some might be recommended other surgery techniques like total lens replacement. With lens replacement, the old, human lens is extracted from within the eye and a plastic one is inserted.

This lens replacement surgery is invasive, but does not hurt and just takes about 40 minutes. Lasik surgery takes less time and is also painless. If the surgeon rejects Lasik surgery, enquire about alternative techniques including the replacement of your lens.

There are also different techniques of Lasik, so if you are refused one sort, ask if there are other sorts of laser surgery on hand.

Let’s say that you are accepted for laser surgery, your surgeon will give you a couple of directions which you ought to follow as if your eyesight depended upon it. These instructions can vary from surgeon to surgeon, from patient to patient and from technique to technique, but may be similar to those below.

Often, they will recommend that you do not wear contact lenses for a while (days or weeks) before the operation. This is because contact lenses can distort the shape of the eye or cornea. It also depends on which type of contact lenses you use – hard or soft, so make certain your surgeon knows and make certain that you know what you use so that you can give accurate information.

General advice is to become cautious with eye make-up for 48 hours before the operation and have someone to pick you up from the surgery.

Owen Jones, the writer of this article, writes on a variety of topics, but is now concerned with wet macular degeneration treatment. If you would like to know more, please visit our site at Macular Degenerative Disease

Joining A Vegetarian Club

Friday, January 27th, 2012

Lifestyle changes are the hardest ones to achieve and one of the biggest lifestyle changes that anyone can make voluntarily is to become a vegetarian. Often people find it easier to become part of a support group while attempting lifestyle alterations; think of Alcoholics Anonymous, Weight Watchers or giving up smoking. Joining a support group can help the novice vegetarian as well.

The advantages of being a member of such a support group are manifold, but some of them are encouragement, advice and friendship. You might not need the friendship, yet you may like to socialize with other vegetarians so that you can see how they cope with eating out and basically simply mixing into a society designed by and for meat-eaters.

However, whether you propose giving up your old friends or not, you may find yourself moving away from them after a time quite naturally. Remember the old expression: ‘Birds of a feather flock together’? This is quite standard.

You will have worries substituting something else for meat; you will be worried that your diet is deficient in some mineral; you will get to wondering which restaurants serve real vegetarian food and plenty more.

Your newly discovered support group friends will be a immense source of encouragement and advice in this sphere. You might not like the concept of a ‘vegetarian support group’, yet you could just as easily join a vegetarian dining club or vegetarian cookery class, the impact will be the same – you will learn and you will create new friends.

If you have difficulty locating such a group by the standard ways of your local Yellow Pages and an Internet search, try going to the local community centre, where there may be yoga classes – a few of the attendees will be vegetarians that you can ask. Or go to you local health food shop and ask there Similarly you could ask at a martial arts club or a Hindu Indian restaurant. If all else fails, you could start your own club.

If you set up your own club, find a supportive bar or restaurant that will prepare your meal suggestions for that night at a reasonable price. After a time, I am certain you could build up a nice little club of twenty people and the landlord might let you have your own room to dine in once a month like the Masons.

If you think that this is too much in the early days, you could just set up a blog. A blog is an interactive web site, where you and others can post relevant information. If you keep the name of the blog relevant to your town and vegetarianism, you should find that other people looking as you once did will find you, whereas you discovered no one. Once you have built up a group of local, on line vegetarian sympathizers, you could suggest meeting once a month in the flesh and take the dining notion from there. An advertisement in the local paper would help as well.

If you want to read more about Welsh food, food in general or cooking eggs in particular, just visit Traditional Welsh Recipes

The Rapid Weight Loss Con

Saturday, January 14th, 2012

It is a good idea to set yourself targets, if you want to reach a goal. However, there is a right way and a wrong way to go about this. For example, if you are a size 14 and you spend a fair bit of money on some gorgeous size 8 dresses as motivation, you will probably feel quite cheesed off if you are not wearing them a month later.

It is not a good idea to make yourself feel bad, so the right way to have done this would have been to set smaller, more easily attainable, less expensive goals. A consequence of disappointing yourself like that could be depression or / and desperation and desperation to meet your targets can lead to stupid decisions.

Foolish decisions like following a fad diet, because it promises you rapid weight loss. There is no such thing as sustainable rapid weight loss without a change of lifestyle. Yes, you can go for surgery and have lumps cut off yourself or you can pump yourself full of diuretics and squeeze the water out of yourself, but the weight will come back, unless you change the way you live.

Any diet that promises rapid weight loss without recommending a healthier, more active lifestyle is dubious. Many of these kinds of diet are fad diets. The organizers of these diets are only interested in selling you magic potion drinks or powders as meal substitutes. I have even seen one company selling magnetic earrings which were ‘guaranteed’ to make you lose weight, if you dieted and did more exercise!

Of course you will lose weight if you diet and exercise, but carrying the earrings around with you is not helping. It just adds to the depression when you read in the newspaper that the guru you have been following is outed as a con artist.

Here are a few tell-tale signs to help you spot a phony diet:

Any diet that tells you to miss meals should start red lights flashing. If you stop eating, you are reducing the amount of calories you are consuming, so you can expect to lose weight. That is not rocket science. You do not need to pay for advice like that.

However, this approach does not necessarily work either. If you miss a meal, your blood/sugar levels will drop and that has different consequences for different people, but none of them are good. It will also increase the likelihood that you will overeat at the next meal. It would be better to eat a salad, an apple or a banana instead.

Any weight loss program that says you can lose weight without exercising or without dieting is definitely iffy too, because exercise is essential for good blood circulation and metabolism, which are vital to your losing weight and living healthily.

However, exercise alone will not guarantee good health, you have to diet too. In this context ‘dieting’ just means eating healthily.

You do not have to wear anything special to lose weight either. Electric vibrating belts, magnetic earrings, sweat-inducing cummerbunds and the like, do not work. Full stop. They do not work and in a similar vein, powder and liquid substitutes are not worth it either. Get a liquidizer and make your own or just eat properly.

Owen Jones, the writer of this article, writes on several topics, but is now involved with Speedo Swimming Costumes. If you would like to know more, please visit our web site at Swimwear For Big Busts.

Tips For Adding Variety To Your Vegetarian Meals

Thursday, December 22nd, 2011

People who are not vegetarians probably ask themselves how a vegetarian cook can make vegetarian meals stimulating with only vegetables at his disposal. This same consideration might be preventing or at least deterring some meat-eaters from giving up meat and attempting to follow vegetarianism. The fact is, that vegetarian meals are not only ‘meat and two veg’ without the meat, although forty years ago there were many vegetarians who began like that.

However, a routine of ‘meat and two veg’ without the meat is not sustainable. A person who eats meals such as these will soon become sick, particularly if there is no fish, dairy or eggs in the diets either. Many vegetarians choose to eat a small amount to dairy, fish or eggs to help provide much needed protein, which can be difficult to replace in a met-free diet.

Vegetarians have to plan their meals far more than meat-eaters in order to eat everything that a body needs to grow, repair itself and defend itself from disease. It will obviously take some time for the newcomer to vegetarianism to learn new recipes and how to cook them so in the beginning, many vegetarians do indeed cook meals which are of the ‘meat and two veg’ without the meat sort.

This is all right if you know what to exchange for the meat. There are several items in the stores, but one of the most helpful is soya in all its various types. Tempeh is a soya bean meat substitute and so is tofu. Both these can be used to supplant meat for a supply of protein.

The good thing about these substances is that they can be made to taste of anything you like – they take on flavours fairly readily. They can also be treated to resemble the texture of meat.

Seitan (wheat gluten) is a similarly flexible and useful product, but you have to be sure that you are not allergic to gluten first, because this allergy appears to be spreading. Soya bean products and seitan can be readily bought at health food shops and Oriental stores.

As you get more capable at cooking vegetarian meals, you will almost certainly rely less heavily on these things. Beans and nuts are also helpful substitutes, but you will almost certainly have to learn how to make use of them first. Take a look at chickpeas, lentils but kidney beans.

Soya by-products like soya milk and soya yoghurt and even soya margarine can be used to take the place of regular dairy products. You can also create a type of healthy milk from rice water or / and blended nuts. Besides making milk and casseroles from nuts, some nuts are fantastic in salads. Have a go with walnuts, cashews and almonds and try seeds too like sesame and poppy. Sunflower seeds and others are great for snacks.

Bread and sandwiches are tasty vegetarian fast foods. Experiment with different types of flour. Get yourself a bread-making machine and bake your own bread. Preparation time is minutes and you can set the timer to cook the bread for when you like. Seven in the morning is better than any alarm clock.

If you would like to know more about Welsh food, food in general or cooking eggs in particular, just visit Traditional Welsh Recipes

3 Untypical Bread Recipes

Thursday, December 22nd, 2011

Westerners love bread, although not everybody eats it because it is fattening. Eating too much bread is fattening, but good bread is very satisfying, so there is no necessity to over indulge, which means that it does not have to become a burden on your waist band. Similarly, decent bread does not require butter or margarine, so that is another economy on calories and oil.

Bread can also be a decent source of dietary fibre and once you have eaten real bread, you will never go back to white, sliced, supermarket bread. In fact, it is the white sliced bread that gives bread such a dire name.

These recipes are meant to be mixed and baked in a bread cooking machine, but they can be mixed by hand as well. I have used a bread making machine for years, but I used to prepare it by hand, and I can honestly say that I can not tell the difference between them.

Furthermore, the machine saves a great deal of time and because it cooks on a timer, you can wake up to fresh bread each morning, if you like.

Recipe 1

Celery Bread

1 package yeast 1/4 teaspoon ginger 1/4 teaspoon sugar 3 cups Better for Bread flour 1/2 cup Quick-cooking oats 2 tablespoons Gluten 2 teaspoons Celery seeds 1 1/2 teaspoons Celery, Garlic or Onion salt 3/4 cup Celery — fresh/slice thin 1 tablespoon Celery leaves, fresh / chopped 1 Egg 10 3/4 ounces cream of celery soup 1 tablespoon vegetable oil 3 tablespoons warm low-fat milk

Combine all ingredients and cook

Recipe 2

Citrus Bread

2/3 cup water 2 cups white bread flour 1 teaspoon dry milk 2 teaspoons sugar 1 teaspoon salt 1 teaspoon butter 2 tablespoons orange marmalade 2 teaspoons lime juice 1 pinch lemon peel 2 teaspoons yeast (active, dry)

Mix all ingredients and cook.

Recipe 3

Chart House Squaw Bread

1 1/4 cups warm water 2 tablespoons molasses 1/2 teaspoon caramel coloring * — optional. 1 1/2 teaspoons malted barley flour ** 2 cups bread flour 1/2 cup whole wheat flour 1/2 cup unprocessed bran or wheat bran 1/4 cup dark brown sugar (3 TB) 1 1/2 tablespoons oatbran 1 1/2 tablespoons rolled oats 2 teaspoons granola 1 1/2 teaspoons salt 2 1/2 teaspoons yeast (1 envelope)

Oil but/or butter are not needed.

* Caramel colouring is just used to give the bread an almost pumpernickel colour. You can get it in a cake decorating store . ** The malted barley flour is also known as diastatic malt powder.

In a bowl mix bread flour, whole wheat flour, unprocessed bran, dark brown sugar, oatbran, rolled oats, granola, malted barley flour and salt.

In bread pan add water, molasses, and caramel colouing. Add flour mixture; top with yeast and pick dark bread setting.

NOTE: Raisins could be added if desired. If you do, do not add the caramel colouring but blend the water, 1/4 cup raisins, molasses and brown sugar before adding to the machine.

Owen Jones, the writer of this piece writes on a variety of topics, but is at present involved with Recipes to Lower Your High Blood Pressure. If you want to know more, go to our website at Gourmet Recipes and Good Health.

What To Cook For A Vegetarian Visiting You

Wednesday, December 21st, 2011

If you are giving a dinner party soon are you worried about cooking for a vegetarian that you know is coming? Of have you been reluctant to invite a friend or colleague to dinner because you do not know how to go about cooking for them? This piece is about how to cook for a vegetarian visiting you.

The first thing to do is to find out what type of vegetarian your friend is because there are a number of kinds. A strict vegan is a vegetarian that will not eat any animal produce whatsoever, not even honey. Some will not even eat yeast, however there are others less austere who will eat fish, dairy products or eggs.

So, hope that they are not stringent vegan, because it will make your job much simpler.

There are several questions you can ask to find out what the dinner guest will eat. You ought to get this stage sorted out long before the day comes to cook your meal as you might have to get in some specialities.

Enquire whether they will eat any sort of meat or fish at all. Numerous vegetarians will eat dairy products and eggs; a few less will eat fish and a very small number will eat chicken and turkey. If there is something they will eat, you could either prepare that for everyone or just for your guest.

Enquire whether they object to eating with utensils and cutlery or from crockery that has ever been in contact with meat. Some do, most do not. Their reasons for not wanting to mix the two may be medical rather than philosophical, so it is worth finding out.

Enquire how strict they are about eating items that include milk and eggs, because as I am sure you are already know, cake and most sweets contain milk, cream or / and eggs. This is not difficult, you can serve fruit of some kind instead, yet again, it is worth knowing in case you have put your heart and soul into your piece de resistance only to find that they will not eat it.

It is also a useful idea to find out whether your guest will eat yeast or honey as this naturally has an effect on bread and some cakes, sweets and puddings as well. A superb alternative to yeast bread is Irish soda bread.

If you can not find sufficient common ground, you could request them to bring their own food or even to come around early and help you cook a vegetarian course that everyone can taste. Lots of vegetarians will happily bring something with them or join in the cooking in order to share their taste for vegetarian food with their fellow diners.

One last thing, is that some vegetarians do not take salt or have favourite sauces in bottles that they like. Enquire whether this is expected to be a problem, and whether they want to bring any specialties along with them.

Do you need to lose those excess pounds rapidly? Well, take a free look at The Atkins Diet, by visiting our resource called The Atkins Diet Plan

Eye Issues That Diabetes Must Be Aware Of

Friday, December 9th, 2011

Diabetics have concerns with sugar and starch, both of which the body processes into glucose which it applications for energy. The difficulty with diabetics is that this glucose is not processed properly, it enters into the blood stream and is not dealt with by insulin as it should be.

The presence of glucose in the blood is normal and is called glaecemia but when the blood is over saturated, it is known as hyperglaecemia. For this reason, diabetics have to stay aware of their blood/sugar levels at all times, which means that they have to be cautious of what they eat.

Lots of diabetics learn tell-tale signs that their bodies give to warn them of their high or low blood/sugar level, but most people also use blood tests by a doctor or even home blood/sugar monitors, which have become cheap enough to purchase for personal use.

Not having enough glucose (sugar) in the blood is known as hypoglaecemia and leaves the brain starved of energy, which leads to temporary dizziness, confusion, blackout or a convulsion. Restoring the glucose level to normal returns full awareness, Most diabetics learn to successfully circumvent this situation. More difficult is hyperglaecemia.

Hyperglaecemia is the opposite of hypoglaecemia and brings with it its own concerns but they tend to cause long term concerns. Protracted periods of hyperglaecemia lead to cardiovascular concerns, kidney issues and concerns with eyesight and even teeth.

These complications take a long time to develop and the diabetic may not realize that there is a problem until it is rather late. Therefore the need to monitor blood/glucose levels often. One of the first areas to show problems from hyperglaecemia is the retina because it is so sensitive.

Hyperglaecemic blood in the blood vessels in the retina causes them to swell developing high pressures on the sensitive eye constituent parts. Eyesight is soon impaired. The biggest worry for most diabetics is going blind or suffering macular degeneration, which impairs vision pretty severely but does not lead to total blindness.

It is very important for diabetics to have an eye examination at least once a year and twice is better. The opthamologist will be on the look out for a complication known as diabetic retinopathy. If you are a diabetic you should be on your guard.

If you experience blurred vision, sudden dark spots or flashing lights before your eyes or feel pressure (not simple), you should go to the opthamologist as soon as possible.

There are treatments, especially in the early stages, but the longer you leave it the worse it gets and the more difficult to put right, if that is at all feasible.

Prevention is always better that cure, so diabetics ought to maintain their blood glucose level within standard boundaries and maintain a proper body weight. To do this, you will have to learn how much sugar is in various foodstuffs and take regular exercise. In other words: diet and exercise.

Other concerns that a diabetic may experience with their eyes is glaucoma and cataracts. Cataracts can be cut away quite easily, but glaucoma is very serious and leads to blindness.

Owen Jones, the author of this piece, writes on a number of topics, but is now concerned with wet macular degeneration treatment. If you would like to know more, please go to our website at Macular Degenerative Disease

Tips For Feeding Your Vegetarian Baby

Tuesday, December 6th, 2011

Many vegetarians and even more vegans have a difficult when it comes to suckling their new-born babies. This is because lots of vegetarians and most vegans are against the intake of animal produce. This is difficult because it has been stated by the overwhelming majority of doctors and mid-wives that mother’ breast milk is the best food for a baby. This is because mother’s breast milk will contain a assortment of protective substances against diseases and allergies.

However, if a woman chooses that she cannot give her baby her breast milk for philosophical reasons, it is not a big problem, because there have always been women who cannot feed their children in this way for one reason or another. Typical reasons might be illness or malnutrition. There are preparations available to give your baby everything it requires, so there is no need to be anxious.

Whether you breast feed or not, make certain that your baby gets enough vitamin B12. It will also need lots of vitamin D, which comes from sunlight. There are different estimates of how much exposure is adequate, but ten minutes a day or so is about average. The one thing that all medical personnel will agree on however, is that the baby ought to not run any danger of getting sun burn and if the sun is strong, the eyes have to be protected too.

Iron is an important part of anyone’s diet and breast milk can supply enough for a four to six month old, because breast milk is not particularly rich in iron. After that time, food should be selected that has a higher iron content. Meat will provide the iron for a meat-eater, so a vegetarian mother has to take this into account. The advice of your physician, midwife or dietitian will be priceless here as elsewhere.

A great deal of parents give their infant rice cereal fortified with iron as one of the baby’s first foods. Check with your GP, but it is normally a good idea to continue with your breast milk or formula feeds even if you are feeding rice cereal. Other grains and cereals such as oats, barley and corn can be used too, but they ought to be passed through a food processor first and mixed with fruit or / and vegetable puree.

You may be advised that the iron content of these foods is still not sufficient, in which case it is fairly standard to be given an iron supplement to add to the baby’s food. It is about this time, after the baby is all right eating cereal, that fruit and vegetable purees can be given in their own right. Make sure that the fruit and vegetables are well pureed or mashed.

Bananas, avocado, apples and canned peaches or pears are all good choices here as are vegetables such as potatoes, carrots, peas, sweet potatoes, and green beans, although they have to be cooked first, obviously. There are lots of good recipes on the Net or at your doctor’s surgery to make sure that your baby gets all the nutrients it needs from a vegetarian diet,

Owen Jones, the writer of this article writes on a variety of topics, but is at present involved with Recipes to Lower Your High Blood Pressure. If you want to know more, go to our website at Gourmet Recipes and Good Health.