15 Best Anti aging Food Which Help You To Look Younger

Diets containing foods high in anti-aging have been shown to improve health. However, in supplement form, the prevention of diseases such as cancer or heart disease and the general promotion of health has not been confirmed experimentally.

1- Small Red beans 

Small Red Beans are a great choice for soups and stews. They are high fiber, a good source of iron, and provide 10 grams of vegetarian protein per serving.

2- Blueberry 

Blueberry is full of antioxidants. Their potential benefits for the nervous system and for brain health, there is exciting new evidence that blueberries can improve memory.

3- Red Kidney Bean 

The common bean is an important food crop and a major source of protein throughout the world. Used in a variety of traditional dishes, kidney beans are usually eaten well cooked.

It contains-

• Protein‎: ‎7.2 g‎
• Water‎: ‎12 g‎
• Energy‎: ‎1,393 kJ (333 kcal)‎
• Calcium‎: ‎(14%) 143 mg

‎

4- Avocado 

Avocado is high in healthy fats. Avocados are very nutritious and contain a wide variety of nutrients, including different vitamins like

• Vitamin A 2% 
• Vitamin C 16%
• Calcium 1% 
• Iron 3%
• Vitamin B-6 15% 
• Magnesium 7%

5- Ginger 

Ginger was cultivated and used as a spice and medicine in India and China, before historical records even begin. The earliest medical texts of both countries extensively discuss the therapeutic uses of the spice, both in fresh and dried form.

6- Green vegetables 

Green vegetables you can eat regularly to help improve your health. Leaf vegetables, also called potherbs, greens, vegetable greens, leafy greens, or salad greens, are plant leaves eaten as a vegetable.

7- Whole Grain Pasta and Rice 

Whole grains are packed with nutrients, including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). Whole-grain diets also improve bowel health by helping to maintain regular bowel .

8- Soya been 

The worlds healthiest foods, soya been. Soya is power packed with protein and other essential. In a vegetarian's world, soya is looked upon as a wonder bean.

9- Garlic 

Garlic may help improve your iron metabolism. That's because the diallyl sulfides in garlic can help increase production of a protein called ferroportin. (Ferroportin is a protein that runs across the cell membrane, and it forms a passageway that allows stored iron to leave the cells and become available where it is needed.

(18 grams of raw garlic contains)

Calories: 27

GI: low

manganese15%

vitamin B613%

vitamin C7%

copper6%

selenium5%

phosphorus4%

calcium3%

vitamin B13%

10- Nuts 

Nuts are packed with heart-healthy fats, protein, vitamins, and minerals. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals.

11- Water 

Water makes up more than two-thirds of human body weight, and without water, we would die in a few days. The human brain is made up of 95% water, blood is 82% and lungs 90%. Water is important to the mechanics of the human body.

12- Watermelon 

Watermelon is an excellent source of the strong antioxidant vitamin C as well as other antioxidants, watermelon can help combat the formation of free radicals known to cause cancer.

13- Apple 

Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

14- Coconuts 

Coconut is a unique combination of fatty acids can have profound positive effects on health. This includes fat loss, better brain function, and various other amazing benefits.

15- Salmon 

Salmon is an excellent source of vitamin B12, vitamin D. It is a good source of niacin, omega-3 fatty acids, protein, phosphorus, and vitamin B6. It is also a good source of choline, pantothenic acid, biotin, and potassium.

How To Make Your Holiday Healthy

You all are eagerly waiting for your next holiday. You certainly misses your friends and family reunion or gathering. Lets make your holiday healthy enough to enjoy and gives your friends a healthy treat. The holidays are often filled with time-honored traditions that include some of our favorite meals and foods. As you celebrate, think of little changes you can make this holiday season to create healthier meals and active days.

(1) Make Fun List Of Healthy Food

Makeover your favourite holiday dishes. Change these dishes a little bit to make them delicious. Offer these dishes to your guests and enjoy with them. Make your holiday memorable and healthy.

(2) Enjoy The Healthy Food

Make a list of healthy food items for your holiday plan. Do not think to eat whatever you see on the menu during your holiday.  You should prepare whole grain crackers with hummus as an appetizer, add unsalted nuts and black beans to a green-leaf salad, include fresh fruit at the dessert table, use low-fat milk instead of heavy cream in your casseroles. Include healthier options during your holiday meal.

(3) Take Care Of Your Protein Diet

In your holiday eat food which are full of protein. Try not to eat too much protein food. Roast beef, fresh ham, beans, and some of fish, such as cod or flunder, are lean protein choices. Trim fat before cooking meats. Go easy on the sauces and gravies they can be high in saturated fat and sodium. 

(4) Good Drinks For Good Health

You should use healthy drinks while you are on holiday. Fill your thirst with low-calorie options. Drink water with lemon or lime slices. Prefer to drink seltzer (carbonated water) water with a splash of 100% fruit juice.

(5) Do Healthy Baking

Try to use recipes with unsweetened apple sauce or mashed ripe bananas instead of butter in your holiday meal. Try cutting the amount of sugar listed in recipes in half. Use spices to add flavour such as cinnamon, all spice, or nutmeg instead of salt.

(6) Improve The Sweet

For dessert, try baked apples with cinnamon and a sprinkle of sugar instead of apple pie. Invite your guests to make their own parfait with colourful sliced fruit and low-fat yogurt.

(7) Enjoy The Party

Laugh, mingle, dance, and play games. Focus on fun and enjoy the company of others.be the

(8) Make Exercise A Part Of The Fun

Make being active part of your holiday tradition. Have fun walking and talking with family and friends after a holiday meal. Give gifts that encourage others to practice healthy habits such as workout DVDs, running shoes, and reusable water bottles.

(9) Enjoy Leftovers

Create delicious new meals with your leftovers. Add turkey to soups or salads. Use extra veggies in omelets, sandwiches, or stews. The possibilities are endless!

(10) Give To Others

Spend time providing foods or preparing meals for those who may need a little help. Give food to a local food bank or volunteer to serve meals at a shelter during the holiday season.


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10 Foods You Should Actually Avoid During Pregnancy

Hello, friends! today I am posting about foods to avoid during pregnancy. As we know a woman and her unborn baby are more susceptible to viruses and bacteria. These bacteria and virus can make a woman and her baby sick. These bacteria and virus can come from the food you are having in your meal. I believe, you all are alert and aware about this. But some women and their families are not aware of that.

There is good and bad food available around you. Especially a pregnant woman must understand what to eat and what not to eat. Do you really know, what to eat and what not to eat during pregnancy? If you don't know what not to eat during pregnancy, please read below carefully.

Certain Kind Of Fish

Some fish contains a high level of mercury. Although, fish contains vitamins and minerals but a high quantity of mercury is harmful to the unborn child. Mercury is harmful to the unborn child's developing nervous system. Fishes like shark, swordfish and tilefish contain mercury, therefore, do not eat these fishes during pregnancy. 
Fishes like salmon and catfish contain the low quantity of mercury so you can eat these fishes.

Raw or Undercooked Fish

Cook the fish at approximately 65 degrees Centigrade. Uncooked fish may have bacteria or parasites which can make sick a pregnant woman. High temperature kills bacteria and parasites and makes food safe. 

Unpasteurized Milk

Raw milk is called unpasteurized milk and it contains harmful bacteria that can bring sickness to you.  As per FDA (Food and Drug Administration), the bacteria in raw milk can be especially dangerous to people with weakened immune systems, older adults, pregnant women, and children.
Pasteurization is a process that kills harmful bacteria by heating milk to a specific temperature for a set period of time. Also, there is no difference in the nutritional values of Unpasteurized and pasteurized milk. So drink boiled milk always.

Unpasteurized Juice

Similarly to unpasteurized milk, unpasteurized juice also may have harmful bacteria. Therefore, boiled at least 1 minute, before drinking juice.

Salads Made In A Store

Salads made in store, like chicken salad or seafood salad, may contain harmful bacterias. Always make a salad at home with fresh vegetables.

Raw Sprouts (Ankurit in Hindi)

You should cook sprouts thoroughly before eat. Uncooked or raw sprouts may contain salmonella bacteria which is harmful. This bacteria can cause food poisoning and it is certainly not good for a pregnant woman. 

Ice Cream

Ice creams which are made from unpasteurized eggs may have salmonella bacteria. At home, you can pasteurize the eggs by mixing in a liquid for cooking and then heat it up properly.

Undercooked Meat

Meat like, beef, lamb or pork come from poultry farms. If you do not cook meat properly then you may get bloody diarrhea disease. So, cook the meat properly at approximately 71 degrees centigrade.

Cheese

Cheese made from unpasteurized milk may have bad bacterias like Escherichia coli and listeria. It can cause diarrhea and anemia. Therefore, eat hard cheese or cheese made from pasteurized milk.

Egg

You should eat the egg after properly boiled or cooked. undercooked egg contains salmonella which causes food poisoning.


So dear, I hope you are now aware of these kinds of foods. Try to avoid these foods or follow the cooking instructions properly. The unborn baby must need good care and its development depends on the food a pregnant woman eat. Eat healthily and stay fit.



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How To Take Care Of Your Heart

Our heart works non stop for our entire life. It pumps blood throughout the body continuously. We need to keep it healthy. The health of heart depends on good food and healthy daily routine. Doing exercise regularly is one of the important aspects of the healthy heart. Here are the following steps to take care of your heart.

1. Do Exercise Regularly, Every Day

It does not mean that you need to become Hulk. You need 30 to 45 minutes of exercise daily to make your heart rate proper. Do anything which can boost your metabolism. Exercises like walking, running, biking, swimming, pushups, burpees etc are very beneficial. Yoga and pilates are also good for your body, especially for your heart. Do not become lazy early in the morning, do exercise which keeps you up. Go to the gym and do something.

2. Stay Active, Everywhere

Exercise in the morning is a good start of your day. You need to keep active throughout your day. At work, you should not sit whole day on your chair. Keep walking whenever you got a chance. If you sit on your chair, you are under risk of heart disease. Just walk around your table when you are giving a presentation, checking your social media status or talking to someone on your mobile. The main idea is "keep moving".

3. Eat Good Food

Eat good food for your heart. Eat healthily is not a rocket science, you have all the good food around you. Eat vegetables, fruits, whole grains, brown rice, seeds etc. The main idea of good food is that you eat food which contains proteins, vitamins, minerals, carbohydrates and good fat. Fibre rich diet is also good for your heart. Bad food or junk food can damage your heart and body. Eat well for a good heart.

3. Quit Smoking

Smoking is the main reason behind coronary heart disease. If you give up smoking today, your risk of heart attack falls to about half that of a smoker. Also, you should avoid spending time around other smokers. Ditch the e- cigarette also if you use it. Because it still contains nicotine.

4. Control Your Weight

Excess weight is harmful to your heart. Stick to a diet with low fat and sugar. Eat plenty of vegetables and fruits. Do exercise regularly. Your weight is the key to your heart health.

6. Take Proper Sleep

Sleep actually reboots our body. Sleep has so many benefits.

Read 6 Amazing Natural Doctors At Your Home


Every adult required 7-8 hour of good night sleep. Daily and regular exercise help to get better sleep. Make a proper schedule for a sleep, always sleep at 10 and take at least 7 hours of sleep.

7. Reduce Salt Intake

Reduction in salt in your diet reduces blood pressure risk. Try to avoid putting salt on the dining table and use less salt or low sodium salt.

By applying these routines in your daily life, you can improve you heart health effectively. Have a healthy Heart.

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What Are The Health Benefits Of Omega-3 ?

Omega-3 fatty acids are very effective for our metabolism. It is taken as a food supplement in all over the world. As per NIH, USA stats, Omega-3 fatty acids is the most used natural product in 2012. Regular intake of Omega-3 fatty acid can improve our immune system. In Omega-3 fatty acids are the polyunsaturated fatty acids. The fatty acid has two ends, one is called alpha (carboxylic end) and another end is called omega (methyl end). At omega end, the fatty acid has the first double bond that is why the fatty acid known as Omega-3 fatty acid.

There are 3 types of Omega-3 fatty acid requires our human body:-

1. α-linolenic acid (ALA);
2. Eicosapentaenoic acid (EPA);
3. Docosahexaenoic acid (DHA);

Our body requires these fatty acids to function properly, but also, they provide some bigger health benefits. Omega-3 fatty acids are important for a number of bodily functions, including muscle activity, blood clotting, digestion, fertility, and cell division and growth. DHA is important for brain development and function. ALA is an essential fatty acid, meaning that people must obtain it from food or supplements because the human body cannot manufacture it.

Omega-3 fatty acid can be obtained from plants or animals. Fishes are one of the biggest sources of Omeaga-3 fatty acids. 

Common sources of plant oils containing the omega-3 ALA fatty acid include:-

1. walnut,
2. edible seeds,
3. clary sage seed oil,
4. algal oil,
5. flaxseed oil,
6. Sacha Inchi oil,
7. Echium oil, and
8. hemp oil,

Sources of animal omega-3 EPA and DHA fatty acids include:-

1. fish oils,
2. egg oil,
3. squid oils, and
4. krill oil.

BENEFITS OF OMEGA-3 FATTY ACID

IN ARTHRITIS:-

EPA and DHA are very beneficial for arthritis patients. It reduces joint pain and stiffness. A 2012 review of the scientific literature concluded that EPA and DHA, the types of omega-3s found in seafood and fish oil, may be modestly helpful for relieving symptoms of rheumatoid arthritis.

ASTHMA:-

For asthma patients, omega-3 fatty acids are considered to be helpful. Early researches suggest that Omega-3 supplement and seafood can improve your respiratory system.

CHILD DEVELOPMENT:-

Studies suggest that women who are pregnant or breastfeed should consume 8 to 12 ounces of seafood per week from a variety of seafood types that are low in methyl mercury as part of a healthy eating pattern and while staying within their calorie needs. Seafood contains Omega-3 fatty acids.

IN HEART DISEASE:-

A study suggests that seafood rich in EPA and DHA should be included in a heart-healthy diet. However, there is a conflict between EPA and DHA supplements effect on heart diseases. But Omega-3 fatty acid in seafood is effective to reduce heart-related diseases. People who eat seafood at least once a week are less likely to die of heart disease than those who rarely or never eat seafood.

MENTAL HEALTH:-

Study suggest that DHA in Omega-3 fatty acids helps to improve mental health. It is required for brain development. Some research suggests that omega-3 fatty acid may help protect against Alzheimer's disease and dementia, and have a positive effect on gradual memory loss linked to aging.



Omega-3 fatty acids food supplements are available as dietary supplements. Moderate evidence has emerged about the health benefits of eating seafood.





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How To Clean Your Lungs? Good Food

Amazing Food, Every Smoker Must Eat To Clean Their Lungs.

Like every living species on earth, we consume oxygen through our lungs. The lungs are very important part of our body which made of hundreds of thousands of branching tubes. It sucks oxygen in and carbon dioxide out. It is a natural process to breath. If we intake other than oxygen, it will be difficult for our lungs to work properly. In smoking, a smoker inhale the smoke or gas of a cigarette which is harmful to our lungs. Our respiratory system is not able to consume this additional harmful gas. As a result, lungs become sick and this condition identified as a life threatening disease.

Smoking destroys the cilia, in the air passage inside the body. These are microscopic hairs and perform a sweeping motion to keep the air passage clean. If harmful gases or substances, such as cigarette smoke, are inhaled, the cilia stop functioning properly, causing health problems.

If you are smoking from past many years, its time to awake. Although, it is find difficult for a smoker to get rid of smoking easily. But you should start now. Best way is to first start cleaning your lungs. Natural remedies are availbale around us to clean your lungs.

Here Are Some Good Foods To Help Clean Lungs - 

Water –

Water plays a huge role in health and it is the base of any cleansing action. Good quantity of water intake daily helps body to remain hydrated. Pure, clean water is essential to keeping blood flowing to and from the lungs. It also keeps our lungs hydrated and the mucus flowing. Mucus is important and needs to be the right consistency for the cilia to move it, along with toxins, microbes, and pollutants out.

Garlic and Onions –

Garlic and onions are great for the heart and thus the lungs too. They reduce inflammation, lower cholesterol, and fight infection. Mix garlic and onions in your food, it helps a lot.

Ginger –

This spice has anti-inflammatory properties and promotes the elimination of pollutants from the lungs. Ginger can be mix with different foods easily.

Chili Peppers –

Peppers are filled with capsaicin, the spicy compound that gives them their bite. Capsaicin improves blood flow, stimulates mucus membranes, and fights infection.

Cruciferous Vegetables –

These are full of antioxidants. Cabbage, cauliflower, broccoli, and kale have been shown to halt the progression of lung cancer and cut the risk of developing lung cancer in half. They are rich in chlorophyll that cleans and builds blood, and full of some very effective antioxidants.

Pomegranates –

Pomegranate juice slow down the growth of lung tumors. Pomegranates contain many antioxidants including ellagic acid, which is gaining strides in cancer research.

Turmeric –

This spice have many of the same benefits like ginger. It also contains curcumin, a compound that encourages the self-destruction of cancer cells.

Apples –

Apples has flavonoids, vitamin E, and vitamin C which helps the lungs function at their best. Apples are rich in all of these and those who eat it regulalry can improve their lungs health. 

Grapefruit –

Naringin, a flavonoid in grapefruit, inhibits the activation of a cancer causing enzyme. White grapefruit contains a high amount of this flavonoid, though pink grapefruit has some too along with the antioxidant lycopene. Grapefruit is especially good at cleansing the lungs after quitting smoking.

Beans, Seeds, and Nuts –

These all contain rich amounts of magnesium, a mineral that contributes to healthy lung function. They also provide essential fatty acids that are good for the cardiovascular system.

Carrots –

These roots are rich in vitamin A, vitamin C, and lycopene, all antioxidants that affect lung health and lower the chances of developing lung disease.

Oranges –

Citrus is rich in vitamin C and vitamin B6. These help the lungs transfer oxygen. It is very good to eat.

Pumpkin –

Pumpkin is another food rich in beta carotene and vitamin C, like carrots. It helps lungs to retain their healthy condition.

Red Bell Pepper –

These mild peppers are rich in vitamin C and the carotenoids lutein and zeaxanthin. Carotenoids have been shown to cut the risks of developing lung cancer.

Good Food To Make Your Lungs healthy

Lungs are the major part of the respiratory system. We need to take care for that. Doctors always advice to quit smoking as a active and passive smoker. Active smoker are those who smoke and passive smoker are those who inhale smoke in presence of active smoker. So please avoid being active or passive smoker. 

Today, we discuss about Healthy Foods to keep your lungs healthy. It is important to breath in a fresh environment so that more oxygen you can inhale and do some breathing exercises like yoga or pranayam.

Good Foods For Your Lungs

Apples

Here's one more reason to put apples on your list of foods to eat everyday. A British study found that even after controlling for other factors, people who reported eating two to five apples a week had a 32% lower risk of asthma than people who ate less. Any amount less than that didn't seem to make a difference one way or the other.


Cantaloupe

Vitamin C is a potent antioxidant that may ward off lung damage by fighting free radicals. One study of preschool children in Japan found that those with the highest intake of vitamin C were less likely to suffer from asthma than those with lower intake.

Although vitamin C can be found in most fruits and vegetables, they are super-abundant in citrus fruits such as orange and grapefruit, kiwi fruit, broccoli, Brussels sprouts and tomatoes.


Carrots

Carrots are famous for containing beta-carotene, another antioxidant. Preliminary studies suggest that beta-carotene, which is converted to vitamin A in the body, may reduce the incidence of exercise-induced asthma.

The pigment is also essential to keep your eyes and immune system in top shape and may even help with heart disease, cancer, and Alzheimer's disease.

Look for beta-carotene not only in carrots but other vibrantly colored fruits and vegetable such as apricots, green peppers and sweet potatoes.


Coffee

It seems that every week there's a new headline on how caffeine might—or might not—affect your health. With regards to asthma, at least, caffeine is emerging as a good guy.

One review of seven previously published trials found that caffeinated coffee might modestly improve airway function for up to four hours after it is consumed, when compared with drinking decaf Joe.

"Caffeine is a bronchodilator that may improve airflow," says Dr. Graham. For the same reason, black tea might be beneficial as well.



Flax seeds

Flax seeds are high in omega-3 fatty acids as well as magnesium. Some research suggests that omega-3s, abundant in salmon and other oily fish, have a beneficial effect on asthma, but that research is still preliminary.

Magnesium may be another helpful ingredient as it relaxes the muscles surrounding the bronchi, the airways, and so keeps them open, says Dr. Graham. Constriction of the bronchi is what triggers an asthma attack.


Garlic

According to studies, garlic has anti-inflammatory properties. Certainly centuries of folklore has put garlic at the top of the list as a remedy for any number of ailments from hemorrhoids to viral infections.

But garlic does contain allicin, an exceptionally powerful antioxidant. A 2009 study revealed that as allicin decays in the body, it produces an acid that destroys free radicals.


Regular intake of these foods can help you to maintain your lungs healthy. Asthma patients can also find some help. Please share this post if you like.

10 Simple Good Food For Best Weight Loss Result You Never Know

Eating a balanced, nutritious diet and being physically active is the best way to stay healthy. Balanced and good diet actually helps to weight loss. To maintain a stable weight, your energy intake needs to equal the energy you use. If you use more energy than you consume, you will lose weight. On the other hand, if you eat more than you use, you will gain weight. 

Good food place a major role in our good health. Regular exercising is a great for building muscle and losing fat, but if you want to see real weight-loss results, what you eat matters. But dropping pounds isn't about depriving yourself, it's about choosing the right food without the extra calories. Revamping your diet is an important part to begin if you want to lose extra weight.

For a clean start, add these foods to your daily diet and see the result

1- Soup:

• This simple recipe is very good in terms of total calorie intake. 
• It is a very light food to eat. 
• Soup generally contains vegetables like tomato, mushrooms, peas etc. 
• Broth-based soups are a healthy eater's best friend, they fill you up, are relatively convenient, and are low in calories. 
• Soups are easy to available and easy to cook. It is also very easy to digest and healthy to eat.

2-Potatoes:

• Potatoes are full of carbs, but potatoes aren't the enemy. 
• A 2008 study found that potatoes are the food that helped people to maintain good health. 
• The skin of a potato is full of fiber and the starch doesn't have a ton of calories, meaning potatoes can be part of your diet, just make sure you eat the skin and hold the melted butter, sour cream, and bacon bits. 
• It is very healthy and tasty to eat.

3-Apple:

• Apple are an excellent source of antioxidant which combat free radical. 
• Apples are one of the fruits that are highest in protein, a soluble fiber that helps you feel full and satisfied. 
• Eat an apple as a snack, and you may just feel like eating a little less when it comes time for your meal.

4- Green Tea:

• Sipping green tea throughout the day is a great way to boost your metabolism and suppress your appetite while also hydrating you to keep your body in tip-top shape. 
• Take a green tea after your daily meal is most benefit for your good health.

5-Dark Chocolate:

People who eat a small square of dark chocolate a day reports feeling fewer cravings for dessert, so stock up on high-quality chocolate to help you just say no to those cookies in the kitchen. Chocolate is also very good for our skin also.

6- Nuts:

• A 2011 study found that people who ate an ounce of nuts a day had higher levels of the feel-good hormone serotonin, which can act as an appetite suppressant. 
• Higher serotonin levels may also help diminish stress levels a big help when it comes to the fight against belly fat. 
• It is also help to your body to fight the disease.

7- Oat meal:

• Swap your breakfast cereal for a bowl of oatmeal, and you just may see the pounds disappear. 
• A recent study found that those who ate oatmeal instead of cereal consumed the same amount of calories but felt fuller longer and more satisfied, thanks to oatmeal high fiber content. 
• It give a good energy for fight our daily routine stress.

8-Eggs:

Go ahead, eat the whole egg those yolks are full of nutrients. In addition, eating eggs at breakfast (or anytime!) can add much-needed protein to your meal. The result? You feel fuller for longer. It is full of energy and contain rich fibers and calcium.

9-Peppers:

Capsaicin, the compound in peppers that gives them their spice, has been shown to have metabolism-boosting properties. Spice up your next meal by adding chili peppers, jalapeños, or anything else to give it a little kick. Pepper is very useful for lose the fat.

10-Beans:

They keep well in your pantry and are a great protein source, so stock up on beans for a hearty, low-calorie meal that won't take too long to make. These healthy bean recipes are a great place to start.


These foods are easy to available near by you, easy to cook and eat. But weight loss can not achieve only by eating good food, regular exercise is also very important. Regular exercises like cardio and good food can achieve your weight loss target.

Resources:

1. https://medlineplus.gov/ency/article/003107.htm

2. https://www.google.co.in/

3. https://en.wikipedia.org/wiki/Low-fat_diet