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| Name: Eat healthy | Date: May 14th, 2006 12:22 AM |
| Healthy eatting Plan Mix up your choices within each food group Focus on fruits. Eat a variety of fruits – whether fresh, frozen, canned or dried – rather than fruit juice for most of your fruit choices. For a 2,000 calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches). Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweetpotatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas and lentils. Get your calcium-rich foods. Get 3 cups of low-fat or fat-free milk – or an equivalent amount of low-fat yogurt and/or low-fat cheese (1 1/2 ounces of cheese equals one cup of milk) – every day. For kids aged 2 to 8, it's 2 cups of milk. If you don't or can't consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages. Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as 'whole' in the list of ingredients. Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices – with more fish, beans, peas, nuts and seeds. Know the limits on fats, salt and sugars. Read the Nutrition Facts label on foods. Look for foods low in saturated fats and trans fats. Chose and prepare foods and beverages with a little salt (sodium) and/or sugars (caloric sweeteners). What are the most important steps to a healthy diet? The basic steps to good nutrition come from a diet that: helps you either lose weight or keeps your BMI in the "healthy" range. is balanced overall, with foods from all food groups, with lots of delicious fruits, vegetables, whole-grains, and fat-free or low-fat milk and milk products. is low in saturated fat, trans fat, and cholesterol. Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. includes a variety of grains daily, especially whole-grains, a good source of fiber. includes a variety of fruits and vegetables (two cups of fruit and 2 1/2 cups of vegetables per day are recommended for a 2,000 calorie diet). has a small number of calories from added sugars (like in candy, cookies, and cakes). has foods prepared with less sodium or salt (aim for no more than 2,300 milligrams of sodium per day, or about one teaspoon of salt per day). does not include more than one drink per day (two drinks per day for men) if you drink alcoholic beverages. I know a healthy diet means I should control my fat intake, but I'm confused by all the different kinds of fats in foods! How do I know which ones are ok and which ones to avoid? There are different kinds of fats in our foods. Some can hurt our health, while others aren't so bad – some are even good for you! Here's what you need to know: Monounsaturated fats (canola, olive and peanut oils, and avocados) and polyunsaturated fats (safflower, sesame, sunflower seeds, and many other nuts and seeds) don't raise your LDL ("bad") cholesterol levels but can raise your HDL ("good") cholesterol levels. To keep healthy, it is best to choose foods with these fats. Saturated fat, trans fatty acids, and dietary cholesterol raise your LDL ("bad") blood cholesterol levels, which can lead to heart disease. Saturated fat is found mostly in food from animals, like beef, veal, lamb, pork, lard, poultry fat, butter, cream, whole milk dairy products, cheeses, and from some plants, such as tropical oils. Tropical oils include coconut, palm kernel, and palm oils that are found in commercial cakes, cookies, and salty snack foods. Unlike other plant oils, these oils have a lot of saturated fatty acids. Some processed foods (such as frozen dinners and canned foods) can be quite high in saturated fat — it' s best to check package labels before purchasing these types of foods. Trans fatty acids (TFAs) are formed during the process of making cooking oils, margarine, and shortening and are in commercially fried foods, baked goods, cookies, and crackers. Some are naturally found in small amounts in some animal products, such as beef, pork, lamb, and the butterfat in butter and milk. In studies, TFAs tend to raise our total blood cholesterol. TFAs also tend to raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol. One study found that the four main sources of trans fatty acids in women's diets come from margarine, meat (beef, pork, or lamb), cookies, and white bread. At this time, TFAs are not listed on nutrition labels, but that will soon change. Although it might take a couple of years to begin seeing it, the Food and Drug Administration (FDA) is now asking food manufacturers to begin labeling TFA content. And some food manufacturers are announcing they are taking TFAs out of their food. ↑ |
| Name: Didi | Date: May 30th, 2006 6:02 PM |
| you should think any time you feel like you wanna eat that YOU WILL NOT BE DEFEATED BY FOOD. try to drink alot of cold water when you seek food, get yourself busy with something, I was like you but one day I decided that THAT IS IT!!! I will not take it anymore any was able to do it..today whenever I see food..I fell sick! ↑ |
| Name: hotchip | Date: May 30th, 2006 11:48 PM |
| well i was like you at one point but then i literally got sick and stopped because it was really stupid ... i lost ten pounds in about 2 weeks just by making sure i eat breakfast ( not big just cereal ) and then just have a snack and go out ... people usually say that they cant get motivated to excercise b/c they consider excercise like a chore but its not ... just have fun ...go in the pool and play basketball with a couple of freinds and let me tell you one thing if ur freinds look at u a certain way or make fun of you cause of your weight then they arent ur freinds just hang out with people that care about you and judge u on ur personality just have fun and u will not even notice that you are ACTUALLY exercising and keep urself busy go to a park and hang out with a couple of freinds , also make plans at night to go to the iceskating or lazer tag (believe it or not thats exercsie too) and eat a healthy porportioned dinner and serve yourself everything you want first so you wont take seconds i usuallly eat fish that i actually go to a pier and catch myself and sometimes i have meat and corn and rice ..... and this is all normal porportions ////well there u go//// ↑ |
