Nutrition and Health Care
~thoughts and informations~
May 7th, 2012 | 
Author: 
Tofu is a great vegetarian food. Tofu is soy foods rich in protein, it can be used as a substitute for safe meat and added to the daily menu. It has mild taste, is easy to cook with and can be used in many different dishes. Tofu is also important for it’s nutritional values. It has many important minerals, vitamins and protein.
The recommended daily intake is 56 grams for most men and 46 for most women. It is a very popular food especially in Asian cuisine.
Tofu Nutrition Facts:
Nutritional values of Tofu in four ounces (113.4g)
| Nutrient | Value |
| Protein | 9.16 g |
| Dietary Fiber | 0.34 g |
| Total Sugar | 0.45 g |
| Total Fat | 5.42 g |
| Cholesterol | 0 g |
| Vitamin A | 96.39 IU |
| Vitamin B1 (thiamin) | 0.09 mg |
| Vitamin B2 (riboflavin) | 0.06 mg |
| Vitamin B3 (niacin) | 0.22 mg |
| Vitamin C | 0.11 mg |
| Vitamin E | 0.01 mg |
| Folate | 17.01 mcg |
| Calcium | 100.00 mg |
| Copper | 0.22 mg |
| Iron | 6.08 mg |
| Magnesium | 34.02 mg |
| Manganese | 0.69 mg |
| Phosphorus | 110.00 mg |
| Potassium | 137.21 mg |
| Selenium | 10.09 mcg |
| Sodium | 7.94 mg |
| Zinc | 0.91 mg |
note: values may vary due to different types of tofu.source of values: http://www.buzzle.com/articles/tofu-calories-in-tofu.html
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What is scarsdale diet? How is it different from other diet plan? The Scarsdale Diet plan is a two week low fat/low carbohydrate and high protein diet. The diet plan includes low carbohydrate and low fat food items while it includes high protein items. It does not completely cut out the carbohydrates though, it includes some bread and fruits as well to provide the carbohydrates to the body.
The basic Scarsdale diet is to be followed for either seven to 14 days, alternating with two weeks off. The dieter is instructed to drink at least 4 glasses of water, tea, or diet soda every day in order to flush waste products from the body.
The Scarsdale Diet have no special dietary needs or problems and clearly outlines the type of foods to be eaten each day. An adult woman who follows the diet exactly will consume between 650 and 1000 calories per day. The nutrient ratio, which is unusual for a low-carbohydrate diet, is 43% protein, 22.5% fat, and 34.5% carbohydrate.
Scarsdale diet is a balanced diet which does not exclude any food group completely. This is one of its strongest advantages since that is a highly important aspect of any diet plan. Any diet plan that excludes carbohydrates or fat from a person’s diet completely is unhealthy since the body needs its carbohydrates, proteins, vitamins as well as minerals. The Scarsdale diet simply reduces the sizes of portions and the choice of carbohydrates from the usual diet which helps the body in losing weight in a comfortable, yet healthy manner.
The good thing about the diet is that it promises to keep weight down for the whole life instead of only helping a person lose excess weight temporarily. Once the weight loss is achieved, the diet program includes a lifetime ‘Keep-slim’ program.
If you want to build muscle & lose fat, you need to take a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein rich foods helps building & maintaining muscle. But don’t focus only on protein- protein, carbohydrates, and fat all play very important roles in the muscle building process.
What are the best food sources of each? below are 20 super foods you need to build muscle & lose fat.
1. Whole Eggs
2. Fish Oil
3. Wild Salmon
4. Berries
5. Yogurt
6. Flax Seeds
7. Extra Virgin Olive Oil
8. Mixed Nuts
9. Red Meat
10. Broccoli
11. Spinach
12. Turkey
13. Quinoa
14. Oats
15. Tomatoes
16. Oranges
17. Apples
18. Carrots
19. Water
20. Green Tea
But if you want fast results, you may also take muscle buildings supplements. If you’re interested on muscle building supplements learn more here.