Heavy vs Healthy food choices in America

 Most people get flabby when they move from Asian countries to America. The main reason is the change in food and lifestyle. Looking at these charts side by side you will get an idea of which fits your life better. For growing kids, we need to include cholesterol in their diet because the new cells being formed every day need it. Women need iron-rich food and diabetic-prone individuals need to watch their carbohydrates and sugars. These are the main concerns of people nowadays who became nutrition and health conscious. Here is something for you from my research bank.

Personally, I do not prefer frozen and pre-made food as they contain lots of preservatives which eventually cause health complications. You must be wondering, where in world do people get time to prepare fresh and healthy food every day. Yes, it is hard but not impossible. Eating overnight soaked almonds, sprouts, dry fruits, and fresh fruit should not be time-consuming I guess. Finally, the choice is yours- healthy or heavy.

You could add more to this list and check the nutrition facts on this website: http://caloriecount.about.com/calories-pancakes-plain-dry-mix-complete-i18290

:|? Flip and cook OR eat half-cooked???? Choice is yours

Heavy Food choices	Serving	Grade	Calories	Protein	Cholesterol mg	Iron%	What's Bad
Pancakes, butte& maple syrup	2	B-	520	8.3	58	0.15	Not healthy
Toast with 5 cheese	1	C-	150	5	5	0.06	Not healthy
Peanut butter-jelly sandwich	1	B	343	9.8	1	~7.5	High iron
Pizza	1 slice	B	140	7.7	9	0.03	Causes constipation
Half-cooked omelet	2 oz	B-	~60	1.4	217	0.05	High cholesterol, Sometimes carries pathogens
Morning breakfast beef/sausage/veggie	1 patty	B+	81	9.8	1	11	Harmful preservatives
Glazed donut	1	C-	180	3	17	4	High sugar
Waffles Nutri grain whole-wheat	1 patty	B	170	4	0	20
Drinks
Orange Juice Tropicana	10 oz	B-	140	2	0	0	Harmful preservatives
Classic Coke	8 oz	C-	97	0	0	0	Deteriorates bones
Coffee (Cream n sugar)	10 oz	C-	120	1	20	0	Interferes DNA repair
Cold milk (whole)	1cup	B+	150	8	35	35mg	Causes mucus formation

Healthy Food choices	Serving	Grade	Calories	Protein	Cholesterol mg	Iron%	What's good
Boiled egg	1whole	B	53	4	144	~5	Good for kids
Cereal Whole Wheat Hot Natural	1 cup	A-	150	4.8	0	8	High in fiber
Lentil Sprouts raw	1 cup	A-	82	6.9	0	14	Fiber and nutrient-rich
Cream of wheat	1 cup	A-	149	4.4	0	66	Rich in Iron
Cornmeal	4 tbspn	B+	250	0	6	10	Light and healthy
Fruits- Apple	1 med	A	95	0.5	0	1	Purifies gut, and blood and increases appetite
Mixed Dried fruit	1 oz	A	70	1	Varies	4	Rich in protein and probiotics
Protein shake packets	2 tbspn	A	110	15	Depends on milk	35	Iron & protein rich
Drinks
Warm milk	1cup	B+	150	8	35	35mg	Reduced mucus formation
Fresh orange juice	1 glass	A-	114	1.8	0	0	Helps iron absorption, increases immunity