STORY TO BE TOLD

Baby gets breasts after taking milk powder

A FOUR-MONTH-OLD baby boy from Jiangxi, started to develop breasts and grow pubic hair after consuming milk powder produced by a company in Fujian Province for two weeks, reported Sin Chew Daily.

A medical test showed that He Xiao Bao was suffering from premature sexual development and his mother, Chen Yan Ping said she suspected the milk powder caused the conditions.

Chen alerted the milk powder supplier to investigate the matter but the company denied any responsibility.

She then lodged a complaint with the Department of Industry and Commerce Administra- tion.

> In Singapore, a mother complained of a thin piece of metal found in her baby’s milk powder, reported China Press.

The tour guide, 32, said her maid saw the metal shining in the milk powder when she went to mix the milk for the 22-day-old boy.

She said she was not sure how long the metal had been in the powder and how tainted the powder was by it.

> Taiwanese-American pop idol and music singer Fei Xiang and former Taiwanese celebrity Steven Liu are a gay couple and are reportedly living together in New York City, China Press reported.

The news was revealed by a Guangzhou-based writer Jing Fang, who posted the news on the Chinese Twitter clone.

Fei Xiang, born Kris Phillips on Dec 24, 1960, in Taiwan, rose to fame after his performance at the CCTV New Year’s gala in mainland China in 1987.

Meanwhile, Liu, a Taiwanese pop idol in the 1980s, moved to the United States in 1991 and had cut himself off from the entertainment world since then.

Both Fei Xiang and Liu had once worked for the same company.

● Other News & Views is compiled from the vernacular newspapers (Bahasa Malaysia, Chinese and Tamil dailies). As such, stories are grouped according to the respective language/medium. Where a paragraph begins with a > sign, it denotes a separate news item.

More news on: http://thestar.com.my/news/

Credits to and source taken from: http://thestar.com.my/news/

Multi-purpose fruit
HOUSEHOLD AND CULINARY TIPS
By AIDA AHMAD
sundaymetro@thestar.com.my


Indonesian-style avocado milkshake

Avocados are not only good as food, they can also be used as beauty products.

AVOCADOS are best enjoyed in the traditional way and its simplest form. Toss some in a fresh green salad dish and it will add more flavour and texture.
Indonesian-style avocado milkshake.

Unfortunately, say the experts, avocado is often not prepared the right way in this country. For example, says one chef, avocados should not be mashed to make guacamole. “Ideally, it should have some lumps. That is the authentic Mexican way of preparing it,” says chef Malcolm Hedges, owner and chef of Pedro’s Place in Desa Sri Hartamas, Kuala Lumpur.

Hedges, who hails from the UK, says his favourite avocado dish is guacamole soup. “It is in the form of consomme, which is a cold soup that is not popular here in Malaysia. But it’s a great dish where I’m from. The avocado is not only a great ingredient in food. Women also use it in their beauty regimes, including as a facial mask.”

Native to South and Central America, and the Caribbean, avocado gets its name from ahuacatl, a Nahuatl (of the Nahua people of Central Mexico) word which means testicle. The shape of the fruit is explanation enough. Sir Hans Sloane, a British politician and collector of natural history, coined the name “avocado” in 1669 to give it a more pronounceable name.

It is also known as the Alligator Pear, reflecting its shape and the leather-like appearance of its skin.

Some consider the avocado an acquired taste, which is a bit ironic since it is not sweet, salty or sour but rather creamy and has the texture of an unripened banana.

Sliced, avocados are great in salads. Mashed, it can be spread on bread for a nice sandwich. People also like avocado in cold soups, like gazpacho, and in homemade protein shakes.

This writer particularly loves to include it in her salads, dips such as guacamole, or as a sandwich accompaniment. The most popular use for avocados is in guacamole, actually.

Avocados can even be used in smoothies and milkshakes. In the Philippines, Brazil, Indonesia, Vietnam, and South India, avocados are frequently used for milkshakes and occasionally added to ice cream and other desserts.

In Brazil, Vietnam, the Philippines and Indonesia, a dessert drink is made with sugar, milk or water and pureed avocado and topped off with chocolate syrup.

Avocado is also very popular in vegetarian cuisine where, due to its high fat content, it is used as a substitute for meats in sandwiches and salads.

Its high fat content, which makes it high in calories, actually gives for the fruit a bad press. A typical avocado contains 30g of fat, but 20 of these fat grams are health-promoting monounsaturated fats, especially oleic acid, which can help to lower cholesterol.

Phytonutrients in Hass avocados, the most popular among the more than 500 varieties of avocados grown worldwide, are beneficial in preventing heart disease. Furthermore, they are a good source of vitamin K, dietary fibre, vitamin B6, vitamin C, folate and copper.

Avocados are also a good source of potassium, with each fruit containing a higher count of the mineral than a medium banana.

In Malaysia, avocados, which were introduced here by the British in the late 1800s, are priced between RM3.50 and RM5. These are mainly imported from Australia, South Africa and the United States.

Cucumber and Avocado Salad

• 2 cucumbers, diced
• 6g salt
• 85g red onions, diced
• 1 small red capsicum, diced
• 2 limes, zested and juiced
• 10g chopped fresh cliantro
• 10g white sugar
• Half a teaspoon curry powder
• 4 dashes Tabasco sauce
• 2 avocados, peeled, pitted and diced

Place the cucumber slices into a colander, set in the sink and sprinkle with salt. Set aside and allow to drip.

In a salad bowl, mix together the red onion, red capsicum, lime zest and juice, cilantro, sugar, curry powder and hot pepper sauce until thoroughly combined and the sugar has dissolved.

Drain the cucumber slices and pat dry with paper towels. Stir the cucumbers into the salad. Gently toss the avocados with the salad and serve immediately.

Avocado Prawns

• 2 avocados, halved and pits removed
• Half a lemon, zested
• Half a lemon, juiced
• 2g white sugar
• 4g chopped Italian flat-leafed
• parsley
• 20ml olive oil
• One clove chopped garlic
• 225g prawns, peeled and deveined
• 6g salt
• Ground black pepper to taste

Mash the avocado, lemon zest, lemon juice, sugar and parsley together in a bowl. Set aside.

Heat the olive oil in a skillet over medium-low heat. Saute the garlic in the hot oil until slightly browned; about 5 minutes.

Add the prawns and increase heat to medium. Season with salt and pepper. Cook and stir the prawns over medium heat until their colour begins to change.

Reduce heat to low, stir the avocado mixture into the prawns and cook. Garnish with black pepper and serve.

Guacamole

• 2 ripe avocados
• Half a red onion
• 1-2 serrano chillies, stems and seeds removed
• 2 tablespoons cilantro leaves
• 1 tablespoon fresh lime or lemon juice
• Half a teaspoon salt
• Dash of black pepper
• Half a tomato, seeds removed

Remove skin and place avocados in blender with the other ingredients apart from tomato, which should only be added before serving.

Blend to a coarse consistency.

Place in serving dish, cover with cling film and refrigerate before serving.

Serve with nachos or use as a dressing for tacos and burritos.

■ Recipes courtesy of Pedro’s Place, Desa Sri Hartamas, Kuala Lumpur

When choosing a ripe fruit, hold it in the palm of your hand and squeeze. A ripe avocado will yield to gentle pressure.

Once peeled, the flesh turns brown quickly after exposure to air. To prevent this, squeeze lime or lemon juice on it.

A firm avocado will ripen in a paper bag or in a fruit basket at room temperature within a few days. As the fruit ripens, the skin will turn darker. Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week.

Avocados are also useful ingredients in home remedies such as a facial mask, hair conditioner and sunscreen lotion.

Making a face mask is very simple. Just mash half an avocado and add a teaspoon of honey to make a creamy texture. Massage over face and neck and leave for 15 minutes and then gently rinse off with warm water. I’ve tried this and found that it makes my skin more supple.

For hair conditioner, just mash a small avocado and an egg yolk into a mixture. Apply on hair and leave for 10 minutes, then wash off as usual. Hair looks more shiny after this.

Lastly, people with sensitive skin can use avocados to soothe their skin after being under the sun.

Credits to and source taken from: http://thestar.com.my/metro/

Top 12 Toxic Fruits and Vegetables

by Melissa Breyer

How would you like a dose of 67 pesticides with your celery? If you’re eating non-organic celery, that’s the number of pesticides you may very well be ingesting. According to the 2010 edition of Environmental Working Group’s Shopper’s Guide to Pesticides, the top 12 pesticide-contaminated fruits and vegetables contain 47 to 67 different pesticides per serving. This year celery is starring in the number 1 spot (up from number 4 last year), peaches moved down, and there are a few new contenders on the list.

I love Environmental Working Group (EWG), the hard-hitting and diligent nonprofit focused on public health. EWG analyzes nearly 100,000 produce pesticide reports from the USDA and the FDA–they then determine what fruits and vegetables contain the highest, and lowest, amounts of chemical residue and present the information in a handy shopper’s guide. I love (love, love) this list, it is so practical and puts the ability to eat safely in everybody’s hands. It’s a brilliant workaround.

Shoppers can use the list in two ways. If you are unable to buy organic produce, avoid the “Dirty Dozen” and instead opt for the “Clean 15.” If you can buy limited organic, purchase organically-grown items from the Dirty Dozen, and continue buying non-organic selections from the Clean 15. Of course, in a perfect world we wouldn’t be contending with pesticides at all–but in this imperfect world at least we have some tools to help navigate around the n-methyl carbamates and organophosphate pesticides. (Did you know that some of the most commonly used pesticides today were originally derived from nerve gasses developed during World War II? Fun fact. Sigh.)

Anyway, by avoiding the 12 most contaminated fruits and vegetables, you can lower your pesticide consumption by nearly 80 percent. So, at least there’s that. Here’s where to start, number 1 being the most contaminated:

The Dirty Dozen

Try to buy these 12 fruits and vegetables grown organically. But also know that many small farms can’t sustain the paperwork and fees to be certified Organic, even though they practice organic methods. If you shop at a farmer’s market and want to buy products not listed as organic, ask the vendor anyway, there’s a good chance many of the products were grown without the use of pesticides.

1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Domestic blueberries
6. Nectarines
7. Sweet bell peppers
8. Spinach, kale and collard greens
9. Cherries
10. Potatoes
11. Imported grapes
12. Lettuce

The Clean 15

Produce with a strong outer layer seems to have defense against pesticide contamination. Although buying only organic is the first choice, if you are unable to do so, EWG recommends these non-organic fruits and vegetables which contain little to no pesticides, number 1 being the cleanest:

1. Onions
2. Avocados
3. Sweet corn
4. Pineapples
5. Mango
6. Sweet peas
7. Asparagus
8. Kiwi fruit
9. Cabbage
10. Eggplant
11. Cantaloupe
12. Watermelon
13. Grapefruit
14. Sweet potatoes
15. Sweet onions

Although the government says that consuming pesticides in low amounts doesn’t harm you, studies show an association between pesticides and health problems such as cancer, attention-deficit (hyperactivity) disorder and nervous system disorders and say exposure could weaken immune systems. Last month, the President’s Cancer Panel, generally not the most alarmist of bodies, stated that “our lackadaisical approach to regulation may have far-reaching consequences for our health” and recommended giving preference to food grown without pesticides, chemical fertilizers and growth hormones.

After all, as previously mentioned, many of these chemicals are derived from chemical warfare agents repurposed to kill insects, how healthy can that be for us? The herbicide Agent Orange (developed by Monsanto, maker of the most widely-used herbicide, Roundup…grrrr) was used in the Vietnam War in the herbicidal warfare program–a form of chemical warfare meant to destroy the plant-based ecosystem, agricultural food production, and plant cover. Many Vietnamese people were exposed to Agent Orange, resulting in approximately 400,000 deaths and disabilities, and 500,000 children born with birth defects. And that makes sense, why would chemical concoctions designed to kill plants and insects not be harmful to humans?

One other note: The pesticide tests used for gathering this information were conducted after the food had been power-washed by the USDA. Although some pesticides are found on the surface of foods, other pesticides may be taken up through the roots and into the plant and cannot be removed. Which is to say, washing is not an effective fix.

source taken from: http://www.care2.com/

What Is The Baby Food Diet?
Weight Loss Through Controlled Portion Diet Meal Plans - Crash Diets

Feb 12, 2008 Kim DeLeary

Baby Sized Portions for Diet Meals

Diet and nutrition can come in small packages, even too small. Similar to portion controlled diets, the baby food diet meal plans involve jars of nutritious baby food as a healthy alternative to snacks and sometimes a meal. The jars of baby food are in controlled sizes that are convenient to use and inexpensive compared to other diet foods such as healthy snacks and diet meals.

As a diet fad, the baby food diet comes and goes. For many people, eating baby sized diet meals instead of regular sized snacks and occasional meals has its advantages. Instead of having a regular sized portion, baby food dieters will dine on a bit of pureed nutrition which is easily digested. Baby food is the right size for a small nutritious snack or diet meal that only needs warming in some cases. Baby food is also eaten right out of the jar at room temperature.

The small sized baby food portions consist of liquidized or pureed versions of the food that we enjoy chewing daily. Generally, baby food has fewer preservatives and additives than regular processed foods. The baby food should be high quality and organic baby food that is not over processed, highly nutritious and low sodium.

The Baby Food Crash Diet Can Leave You Feeling Weak

Crash diets remain popular despite the unhealthy effects that crash diets can produce. On the baby food diet, dieters will have a jar of baby food as a snack or sometimes one meal a day when they want to lose weight. The baby food diet is considered one of the crash diet plans if you eat one or two baby-sized meal a day because this represents a significant drop in calories. Any crash diet can leave you feeling weak and tired and you should consider slow and steady weight loss instead. Baby food portions will not satisfy the hunger for a meal.

Baby Food Is Not For Everyone

As a diet food, the baby food diet meals and snacks have their disadvantages. Some people can't stand the idea of eating baby food that has been processed so that all that is left is mush. For texture, add unsweetened granola or bran. With this addition, some baby food dieters will replace the morning meal and morning snack with baby-sized portions.

source taken from: http://diet-trends.suite101.com/

Some of you may have eaten eggs over the Easter weekend so I thought I'd post ten health benefits of eggs (and it doesn't count if they were chocolate eggs!)

1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.

3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

8. Eggs are one of the only foods that contain naturally occurring vitamin D.

9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

source taken from:http://www.healthdiaries.com/

The Truth About Eggs
By Sebastien Stefanov

old egg myths

It was previously thought that eggs raised blood cholesterol levels -- one of the main causes of heart disease. The yolk in a single large egg contains five grams of fat, so it was only natural for nutritionists to assume that eggs clogged up people's arteries, especially since they also contain dietary cholesterol .

Another myth was that cholesterol is fat. That is simply not true. Cholesterol is a waxy substance that resembles fat, but has little to do with it. Today, scientists know that cholesterol content in food and the cholesterol in our blood aren't as directly related as once thought. So to unravel the mystery that is the egg, one must look at cholesterol.

cholesterol

First, one has to understand that cholesterol is not necessarily bad. Humans need it to maintain cell walls, insulate nerve fibers and produced vitamin D, among other things. Second, there are two types of cholesterol: dietary cholesterol and blood cholesterol . Both are important.

Dietary cholesterol is found in certain foods, such as meat, poultry, seafood, eggs, and diary products. The second type (blood cholesterol, also called serum cholesterol) is produced in the liver and floats around in our bloodstream. Blood cholesterol is divided into two sub-categories: High-Density Lipoprotein (HDL), and Low-Density Lipoprotein (LDL). LDL cholesterol is considered bad because it sticks to artery walls.

What is bad, however, is the amount of LDL blood cholesterol in the body. Too much of it can cause heart problems, but scientists are now discovering that consuming food rich in dietary cholesterol does not increase blood cholesterol. At least that is what some experts believe (they are somewhat disagreeing on the matter... as usual).

Evidence showing that eating a lot of dietary cholesterol doesn't increase blood cholesterol was discovered during a statistical analysis conducted over 25 years by Dr. Wanda Howell and colleagues at the University of Arizona. The study revealed that people who consume two eggs each day with low-fat diets do not show signs of increased blood cholesterol levels.

So what does raise blood cholesterol? One of the main theories is that saturated fat does. Of the three types of fat (saturated, monounsaturated and polyunsaturated), saturated fat raises blood cholesterol and LDL levels. It so happens that eggs contain mostly polyunsaturated fat, which can actually lower blood cholesterol if one replaces food containing saturated fat with eggs.

delicious, nutritious

Eggs are actually quite nutritious. They are not just fat (yolk) and protein (white). In fact, they contain a wide array of essential vitamins and minerals. Here is what's in an egg...

Vitamins
A: good for the skin and growth.
D: strengthens bones by raising calcium absorption.
E: protects cells from oxidation.
B1: helps properly release energy from carbohydrates.
B2: helps release energy from protein and fat.
B6: promotes the metabolism of protein.
B12: an essential vitamin in the formation of nerve fibers and blood cells.

Minerals
Iron: essential in the creation of red blood cells.
Zinc: good for enzyme stability and essential in sexual maturation.
Calcium: most important mineral in the strengthening of bones and teeth.
Iodine: controls thyroid hormones.
Selenium: like vitamin E, it protects cells from oxidation.

best type of protein

If that wasn't enough, egg whites contain the purest form of protein found in whole-foods. It is so high that nutritionists use them as the standard when comparing other whole-food proteins. Their "biological value" -- a measurement used to determine how efficiently a protein is used for growth -- is 93.7. Milk, fish, beef, and rice respectively have a bio value of 84.5, 76, 74.3, and 64.

The higher the value, the better the protein is absorbed. This is why many bodybuilders include eggs in their diet. When a person eats beef, for instance, all of the protein is not necessarily absorbed and used to rebuild tissue.

Protein is a complex substance, which is why bodybuilding protein supplement makers are constantly trying to refine the quality of their product and why some protein shake brands boast that their protein is made from egg whites. Having said that, each large egg contains 6.3 grams of protein.

how to eat eggs

Experts advise that despite being low in saturated fat, one should not eat more than two eggs a day on a low-fat diet. Egg yolk is mainly fat, so even though it doesn't raise blood cholesterol levels, it can cause other problems if abused.

Contaminated eggs kill up to 5000 individuals each year. One egg in 10,000 is contaminated with salmonella, so you should never eat undercooked eggs, make eggnog on your own or mimic Rocky by swallowing them raw.

The proper way to cook eggs depends on the type of food served. The American Egg Board advises that grills should never be set higher than 250F. Anything above that will leave the interior raw while burning the outside. If an egg has runny parts, it means it is still not cooked properly.

mmm, mmm, eggs

So now you know the truth about the incredible, edible egg. Once a foe, now a friend, this mighty whole-food contains many great nutrients and isn't as bad as people once thought. A great source of protein and easy to prepare, eggs are nature's golden food... if you don't eat too much of them, that is.

source taken from: http://www.askmen.com/

The Health Benefits of Eggs

Eggs are an ancient food. Man has always eaten the eggs of all animals that produced them: chicken, duck, goose, turtles. Called caviar and roe the eggs from fish are very special foods. Eggs are foods of reproduction and so therefore are good for our reproductive organs. They are a must for pregnant and nursing woman.

Actually, eggs are a wonderful source of nutrition and can greatly strengthen your health. A great source of protein, Vitamins A and D and Folic acid. and the adrenal-building minerals: choline, sodium and potassium. Eggs are a rich source of phosphorus and also sulfur.

Keep your brain healthy. Choline is an important nutrient found in egg yolks as phosphatidycholine. . A cell must have this substance to be normal and healthy and to work properly. It keeps the membrane of each cell in a fluid condition.
Phosphatidycholine is necessary for the synthesis of acetylcholine, a neurotransmitter that carries impulses between brain cells. And acetylcholine is essential so that we can concentrate and pay attention to our tasks. It ensures that we have the ability to concentrate and retain information in our memory. Impaired memory, difficulty concentrating and cognitive decline as we age are symptoms lacking this essential nutrient. You can see why eggs can help prevent Alzheimer's.


Improve heart health. Choline converts homocysteine into harmless material. Homocysteine is the substance that can damage your blood vessels and is a precursor to heart disease. Eggs can also decrease your risk for heart attacks and stroke thanks to the anti-clotting agent found in yolks.
Enhance your vision. The lutein found in eggs can help prevent macular degeneration.

Nourish expecting mothers and their babies. Egg yolks contain high levels of biotin, a B vitamin that can prevent birth defects. Egg yolks should be a baby's first animal food and can be introduced around six months.

Aid in fat assimilation. Eggs yolks contain lecithin. In fact, lecithin is the precursor to choline, which helps lower serum cholesterol.
source: http://www.bodyecology.com/

source taken from: http://answers.yahoo.com/

The U.S. government's food guide pyramid is all about creating a personalized plan to help you make healthy choices, get the most nutrition out of your calories, balance food and physical activity, and stay within your calorie needs.

A Guide to Healthy Living

The pyramid shows food groups as a series of differently sized

• orange for grains
• green for vegetables
• red for fruit
• yellow for oils
• blue for milk, yogurt, and cheese (milk group)
• purple for meats, poultry, fish, dried beans, eggs, and nuts (meat & beans group)

The stripes are different widths to show how much of a person's daily food intake should be made up of that food group. So the orange band is much wider than the yellow one because people need to eat a lot more grains than oils.

How much we eat is tied to how much we exercise. Teens need to eat a variety of foods to get the nutrients that help the body grow. But teens who are very active need additional food so they can fuel their activity levels in addition to their growth. And those who are less active need to eat less food to avoid gaining weight.

Pyramid Basics

The Food Guide Pyramid helps people remember the following key points:

Combine exercise with eating well. The figure climbing stairs at the side of the pyramid reminds us that exercise is an important part of any healthy lifestyle. Regular physical activity benefits every part of our bodies, including the mind. Experts now know that exercise fights off a range of possible health problems like heart disease, diabetes, and even depression. Teens should get at least 60 minutes of moderate to vigorous exercise every day.

Eat a variety of foods. The different color bands in the pyramid send the message that it's important to eat lots of different foods. Not only does eating a variety of foods provide a good balance of nutrients, it also keeps our taste buds entertained!

Eat foods in moderation. The colored bands that show each food group are wider at the bottom of the pyramid than they are at the top. That's a reminder to people that they can eat lots of some foods in each group but that other foods in this group should be limited. Foods at the bottom of each section include those with little or no solid fats and little or no added sugars or sweeteners. So in the fruit food group, people should eat whole, fresh apples more often than apple pie. Likewise, when it comes to the grains food group, a person should choose more whole-grain products, such as whole-wheat pasta instead of regular pasta. Another example is in the milk group, where people should get most of their dairy intake from fat-free or low-fat milk, yogurt, and cheese instead of whole milk, pudding, or ice cream.

Practical Advice on Eating Right and Exercise

Americans are getting heavier and less healthy — kids and teens as well as adults. A lot of this is because we're becoming a nation of couch potatoes. We're spending more time in front of computer screens and TVs than meeting up with friends and playing sports. We're sitting in cars instead of walking or biking to our destinations.

In addition to using the pyramid as a way to remind people to eat right and exercise, the government designed a website, called MyPyramid, to give specific food and exercise guidelines.

At this site, you can get personalized recommendations about which foods to eat and how much — including estimates of the number of calories needed to stay at a healthy weight for your age, gender, and activity level. To create your personal profile, visit the MyPyramid site.

Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2009

source taken from: http://kidshealth.org/

Eating disorders are so common in America that 1 or 2 out of every 100 students will struggle with one.

Eating disorders are more than just going on a diet to lose weight or trying to make sure you exercise every day. They're extremes in eating behavior — the diet that never ends and gradually gets more restrictive, for example. Or the person who can't go out with friends because he or she thinks it's more important to go running to work off a piece of candy.

The most common types of eating disorder are anorexia nervosa and bulimia nervosa (usually called simply "anorexia" and "bulimia"). But other food-related disorders, like binge eating disorders, body image disorders, and food phobias, are showing up more frequently than they used to.

Anorexia

People with anorexia have an extreme fear of weight gain and a distorted view of their body size and shape. As a result, they can't maintain a normal body weight. Some people with anorexia restrict their food intake by dieting, fasting, or excessive exercise. They hardly eat at all — and the small amount of food they do eat becomes an obsession.

Other people with anorexia do something called binge eating and purging, where they eat a lot of food and then try to get rid of the calories by forcing themselves to vomit, using laxatives, or exercising excessively.

Bulimia

Bulimia is similar to anorexia. With bulimia, a person binge eats (eats a lot of food) and then tries to compensate in extreme ways, such as forced vomiting or excessive exercise, to prevent weight gain. Over time, these steps can be dangerous.

To be diagnosed with bulimia, a person must be binging and purging regularly, at least twice a week for a couple of months. Binge eating is different from going to a party and "pigging out" on pizza, then deciding to go to the gym the next day and eat more healthfully. People with bulimia eat a large amount of food (often junk food) at once, usually in secret. The person typically feels powerless to stop the eating and can only stop once he or she is too full to eat any more. Most people with bulimia then purge by vomiting, but may also use laxatives or excessive exercise.

Although anorexia and bulimia are very similar, people with anorexia are usually very thin and underweight but those with bulimia may be a normal weight or even overweight.

Binge Eating Disorder

This eating disorder is similar to anorexia and bulimia because a person binges regularly on food (more than three times a week). But, unlike the other eating disorders, a person with binge eating disorder does not try to "compensate" by purging the food.

Anorexia, bulimia, and binge eating disorder all involve unhealthy eating patterns that begin gradually and build to the point where a person feels unable to control them.

Anorexia and Bulimia: What to Look For

Sometimes a person with anorexia or bulimia starts out just trying to lose some weight or hoping to get in shape. But the urge to eat less or to purge spirals out of control.

People with anorexia or bulimia frequently have an intense fear of being fat or think that they are fat when they are not. A person with anorexia may weigh food before eating it or compulsively count the calories of everything. When it seems "normal" or "cool" to do things like restrict food intake to an unhealthy level, it's a sign that a person has a problem.

So how do you know if a person is struggling with anorexia or bulimia? You can't tell just by looking at someone. A person who loses a lot of weight may have another health condition or may be losing weight through healthy eating and exercise.

Here are some signs that a person may have anorexia or bulimia:

Anorexia

• becomes very thin, frail, or emaciated
• obsessed with eating, food, and weight control
• weighs herself or himself repeatedly
• counts or portions food carefully
• only eats certain foods, avoiding foods like dairy, meat, wheat, etc. (of course, lots of people who are allergic to a particular food or are vegetarians avoid certain foods)
• exercises excessively
• feels fat
• withdraws from social activities, especially meals and celebrations involving food
• may be depressed, lethargic (lacking in energy), and feel cold a lot
  

Bulimia

• fears weight gain
• intensely unhappy with body size, shape, and weight
• makes excuses to go to the bathroom immediately after meals
• may only eat diet or low-fat foods (except during binges)
• regularly buys laxatives, diuretics, or enemas
• spends most of his or her time working out or trying to work off calories
• withdraws from social activities, especially meals and celebrations involving food

What Causes Eating Disorders?

No one is really sure what causes eating disorders, although there are many theories about why people develop them. Many people who develop an eating disorder are between 13 and 17 years old. This is a time of emotional and physical changes, academic pressures, and a greater degree of peer pressure. Although there is a sense of greater independence during the teen years, teens might feel that they are not in control of their personal freedom and, sometimes, of their bodies. This can be especially true during puberty.

For girls, even though it's completely normal (and necessary) to gain some additional body fat during puberty, some respond to this change by becoming very fearful of their new weight. They might mistakenly feel compelled to get rid of it any way they can.

When you combine the pressure to be like celeb role models with the fact that during puberty our bodies change, it's not hard to see why some teens develop a negative view of themselves.

Many people with eating disorders also can be depressed or anxious, or have other mental health problems such as obsessive-compulsive disorder (OCD). There is also evidence that eating disorders may run in families. Although part of this may be our in genes, it's also because we learn our values and behaviors from our families.

Sports and Eating Disorders

Athletes and dancers are particularly vulnerable to developing eating disorders around the time of puberty, as they may want to stop or suppress growth (both height and weight).

Coaches, family members, and others may encourage teens in certain sports — such as gymnastics, ice-skating, and ballet — to be as thin as possible. Some athletes and runners are also encouraged to weigh less or shed body fat at a time when they are biologically destined to gain it.

Effects of Eating Disorders

Eating disorders are serious medical illnesses. They often go along with other problems such as stress, anxiety, depression, and substance use. People with eating disorders also can have serious physical health problems, such as heart conditions or kidney failure. People who weigh at least 15% less than the normal weight for their height may not have enough body fat to keep their organs and other body parts healthy. In severe cases, eating disorders can lead to severe malnutrition and even death.

With anorexia, the body goes into starvation mode, and the lack of nutrition can affect the body in many ways:

• a drop in blood pressure, pulse, and breathing rate
• hair loss and fingernail breakage
• loss of periods
• lanugo hair — a soft hair that can grow all over the skin
• lightheadedness and inability to concentrate
• anemia
• swollen joints
• brittle bones

With bulimia, constant vomiting and lack of nutrients can cause these problems:

• constant stomach pain
• damage to a person's stomach and kidneys
• tooth decay (from exposure to stomach acids)
• "chipmunk cheeks," when the salivary glands permanently expand from throwing up so often
• loss of periods
• loss of the mineral potassium (this can contribute to heart problems and even death)

A person with binge eating disorder who gains a lot of weight is at risk of developing diabetes, heart disease, and some of the other diseases associated with being overweight.

The emotional pain of an eating disorder can take its toll, too. When a person becomes obsessed with weight, it's hard to concentrate on much else. Many people with eating disorders become withdrawn and less social. People with eating disorders might not join in on snacks and meals with their friends or families, and they often don't want to break from their intense exercise routine to have fun.

People with eating disorders often spend a lot of mental energy on planning what they eat, how to avoid food, or their next binge, spend a lot of their money on food, hide in the bathroom for a long time after meals, or make excuses for going on long walks (alone) after a meal.

Treatment for Eating Disorders

Fortunately, people with eating disorders can get well and gradually learn to eat normally again. Eating disorders involve both the mind and body. So medical doctors, mental health professionals, and dietitians will often be involved in a person's treatment and recovery.

Therapy or counseling is a critical part of treating eating disorders — in many cases, family therapy is one of the keys to eating healthily again. Parents and other family members are important in helping a person see that his or her normal body shape is perfectly fine and that being excessively thin can be dangerous.

If you want to talk to someone about eating disorders and you don't feel as though you can approach a parent, try talking to a teacher, a neighbor, your doctor, or another trusted adult. Remember that eating disorders are very common among teens. Treatment options depend on each person and their families, but many options are available to help you overcome an eating disorder. Therapy can help you feel in charge again and learn to like your body, just as it is.

Reviewed by: Michelle New, PhD
Date reviewed: November 2007

source taken from: http://kidshealth.org/

From all you hear, you'd think fat and calories are really bad for you. It's true that many people are eating more fat and calories than they need. But we all require a certain amount of fat and calories in our diets to fuel our growth and activities — everything from solving a math problem to racing up and down the soccer field. So what's the truth on fat and calories?

What Are Fat and Calories?

Fats, or lipids, are nutrients in food that the body uses to build nerve tissue (like the brain) and hormones. The body also uses fat as fuel. If fats that a person has eaten aren't burned as energy or used as building blocks, they are stored by the body in fat cells. This is the body's way of thinking ahead: By saving fat for future use, it plans for times when food might be scarce.

A calorie is a unit of energy that measures how much energy food provides to the body. The body needs calories to function properly.

Food Labels: Calories

Calories

Food labels list calories by the amount in each serving size. Serving sizes differ from one food to the next, so to figure out how many calories you're eating, you'll need to do three things:

1. Look at the serving size.
2. See how many calories there are in one serving.
3. Multiply the number of calories by the number of servings you're going to eat.

For example, a bag of cookies may list three cookies as a serving size. But if you eat six cookies, you are really eating two servings, not one. To figure out how many calories those two servings contain, you must double the calories in one serving.

When you start looking at food labels, you may be surprised at some of the serving sizes. For example, on the labels of six cold breakfast cereals, the serving size ranges from ½ cup to 1¾ cups. You would have to more than triple the smallest serving size to compare the calories in that cereal with the calories in the cereal with the largest serving size (1¾ cups). A small bag of corn chips may contain two or more servings — although most people would eat the entire bag! That's why it's always important to check the serving size of all foods on the label.

Food Labels: Fat

Fat

When it comes to fat, labels can say many things. Low fat, reduced fat, light (or lite), and fat free are common terms you're sure to see on food packages. The U.S. government has strict rules about the use of these phrases: By law, fat-free foods can contain no more than 0.5 grams of fat per serving. Low-fat foods may contain 3 grams of fat or less per serving. Foods marked reduced fat and light (lite) are a little trickier, and you may need to do some supermarket sleuthing.

Light (lite) and reduced-fat foods may still be high in fat. The requirement for a food to be labeled light (lite) is that it must contain 50% less fat or one third fewer calories per serving than the regular version of that food. Foods labeled reduced fat must contain 25% less fat per serving than the regular version. But if the regular version of a particular food was high in fat to begin with, a 25% to 50% reduction may not lower the fat content enough to make it a smart snacking choice. For example, the original version of a brand of peanut butter contains 17 grams of fat and the reduced fat version contains 12 grams. That's still a lot of fat!

It's important to figure out how many of the calories you're getting come from fat. The 2005 U.S. dietary guidelines recommend that children and teens ages 4–18 get between 25% to 35% of their daily calories from fat. But food labels don't always show the percentage of fat in a food. It is easy to calculate, though. Divide the number of calories from fat by the number of total calories and multiply by 100:

For example, if a 300-calorie food has 60 calories from fat, you divide 60 by 300 and then multiply by 100. The result shows that food gets 20% of its calories from fat:

4, 4, and . . . 9?

The calories in food come from carbohydrates, proteins, and fats. A gram of carbohydrate contains 4 calories. A gram of protein also contains 4 calories. A gram of fat, though, contains 9 calories — more than twice the amount of the other two.

That's why one food with the same serving size as another may have far more calories. A high-fat food has many more calories than a food that's low in fat and higher in protein or carbohydrates.

For instance, a ½-cup serving of vanilla ice cream contains:

• 178 total calories
• 2 grams of protein (2 grams times 4 calories = 8 calories from protein)
• 12 grams of fat (12 grams times 9 calories = 108 calories, or 61%, from fat)
• 15.5 grams of carbohydrate (15.5 grams times 4 calories = 62 calories from carbohydrate)

Compare this with the same serving size (½ cup) of cooked carrots:

• 36 total calories
• 1 gram of protein (1 gram times 4 calories = 4 calories from protein)
• 0 grams of fat (0 grams times 0 calories = 0 calories from fat)
• 8 grams of carbohydrate (8 grams times 4 calories = 32 calories from carbohydrate)

So fat makes quite a difference when it comes to total calories in a food.

But let's face it, who's going to choose a heaping bowl of cooked carrots over ice cream on a hot summer day? It all comes down to making sensible food choices most of the time. The goal is to make tradeoffs that balance a higher-fat food with foods that are lower in fat to keep the fat intake at 30% for the day. So if you really want that ice cream, it's OK once in a while — as long as you work in some lower-fat foods, like carrots, that day.

Not All Fats Are the Same

Although all types of fat have the same amount of calories, some are more harmful to your health than others. Two of the most harmful fats are saturated fat and trans fat. Both of these fats can increase a person's risk of heart disease. Food labels show the amounts of saturated fats and trans fats in a particular food.

Saturated and trans fats are solid at room temperature — like butter, shortening, or the fat on meat. Saturated fat comes mostly from animal products, but some tropical oils, like palm kernel oil and coconut oil, also contain saturated fat. Small amounts of naturally occurring trans fat are also found in whole dairy and meat products.

Trans fats are often found in packaged baked goods, like cookies or crackers. They are also in fried foods like french fries and doughnuts. Because saturated fat and trans fat raise blood cholesterol levels, increasing a person's risk of developing heart disease, a gram of one of these fats is worse for a person's health than a gram of unsaturated fat.

Unsaturated fats are liquid at room temperature. Unsaturated fats can be polyunsaturated or monounsaturated. Polyunsaturated fat is found in soybean, corn, sesame and sunflower oils, or fish and fish oil. Monounsaturated fat is found in olives, olive oil or canola oil, most nuts and their oils, and avocados.

Fat and Calories in a Healthy Diet

Fats should be eaten in moderation. The American Heart Association recommends that people get as much of their daily fat intake as possible from unsaturated fats and that they limit saturated fats and trans fats.

It's a bad idea to try to avoid fat completely, though, especially for teens. A certain amount of fat is necessary for development, especially during puberty when the body grows very quickly.

Fats are also needed to absorb certain vitamins that are essential for proper growth. Vitamins A, D, E, and K are fat soluble, meaning they can only be absorbed if there is fat in a person's diet. Also, fat cells act as insulation to keep the body warm and help protect the nerve cells.

Like fat, you need a certain amount of calories in your diet to fuel your body. In fact, nutritionists do not recommend calorie counting (keeping track of the number of calories in everything that you eat) for teens unless a doctor has specifically recommended it. So if you are concerned about your weight, speak to your doctor.

Maintaining a healthy weight means choosing a variety of foods that are low in fat (especially saturated and trans fats) and added sugars. Think about substitutes for foods that have a lot of sugar, fat, or calories. For example, you may want to drink water or skim milk instead of soft drinks, or choose mustard instead of mayonnaise on your sandwich.

Being aware of the amount of fat and calories you eat makes sense, as long as you eat a balanced diet. Establishing sensible eating habits, choosing foods wisely, and exercising regularly are the keys to long-term good health.

Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2009
Originally reviewed by: Jessica Donze Black, RD, CDE, MPH

source taken from: http://kidshealth.org/

Between school, homework, sports, your after-school job, and hanging out with friends, it may feel like there's no time for healthy eating. And when you do stop to eat, it's probably tempting to go the quick and easy route by grabbing a burger and fries, potato chips, or candy.

But it is possible to treat yourself to a healthy snack. In fact, if you have a hectic schedule, it's even more important to eat healthy foods that give you the fuel you need to keep going.

Even if you take time to eat three meals a day, you may still feel hungry at times. What's the answer? Healthy snacks. Snacking on nutritious food can keep your energy level high and your mind alert without taking up a lot of your time.

Why Healthy Snacking Is Good for You

You may have noticed that you feel hungry a lot. This is natural — during adolescence, a person's body demands more nutrients to grow. Snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients your body needs.

But you need to pay attention to what you eat. Stuffing your face with a large order of fries after class may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.

To keep energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein-rich snacks such as peanut butter or low-fat yogurt or cheese.

Judging Whether Snacks Are Healthy

Choosing healthy snacks means shopping smart. Be cautious of the health claims on food packages. Here are some things to watch out for.

Just because something is "all natural" or "pure" doesn't necessarily mean that it's nutritious. For example, "all natural" juice drinks or sodas can be filled with sugar (which is, after all, a natural ingredient) but all that sugar means they'll be high in calories and give you little nutrition.

A granola bar is a good example of a snack that people think is healthy. Although granola bars can be a good source of certain vitamins and nutrients, many also contain a great deal of fat, including a particularly harmful type of fat called trans fat. On average, about 35% of the calories in a regular granola bar come from fat. And there can be a lot of sugar in granola cereals and bars. Check the Nutrition Facts label on the package to be sure.

Be skeptical of low-fat food claims, too. If the fat has been eliminated or cut back, the amount of sugar in the food may have increased to keep that food tasting good. Many low-fat foods have nearly as many calories as their full-fat versions.

Whatever claims a food's manufacturer writes on the front of the package, you can judge whether a food is healthy for you by reading the ingredients and the nutrition information on the food label.

Smart Snacking Strategies

Here are some ways to make healthy snacking part of your everyday routine:

• Prepare healthy snacks in advance. Did you know that you can make your own granola or trail mix? When you make something yourself, you get to control the ingredients and put in what's good for you! You can also keep plenty of fresh fruit and veggies at home so you can grab them on the go. Cut up melons or vegetables like celery and carrots in advance. Keep the servings in bags in the fridge, ready to grab and go.
• Keep healthy snacks with you. Make it a habit to stash some fruit, whole-grain crackers, or baby carrots in your backpack or workout bag so you always have some healthy food nearby. Half a cheese sandwich also makes a great snack to have on standby.
• Make it interesting. Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Whole-wheat pretzels with spicy mustard, rice cakes with peanut butter and raisins, or low-fat fruit yogurt are healthy, tasty, and easy.
• Satisfy cravings with healthier approaches. If you’re crazy for chocolate, try a hot chocolate drink instead of a chocolate bar. An 8-ounce mug of hot chocolate has only 140 calories and 3 grams of fat. A chocolate bar, on the other hand, has 230 calories and 13 grams of fat. Substitute nonfat frozen yogurt or sorbet for ice cream. If you’re craving savory munchies, snack on baked tortilla chips instead of regular corn chips and pair them with salsa instead of sour cream. Or satisfy salt cravings with pretzels instead of chips.
• Read serving size information. What looks like a small package of cookies can contain 2 or more servings — which means double or even triple the amounts of fat, calories, and sugar shown on the label.

Don't slip up after dinner. Evenings can be a tempting time to indulge in sugary, fatty snacks. If you're really feeling hungry, don't ignore it. Instead, pick the right snacks to fill the hunger gap. Whole-wheat fig bars, rice cakes, or air-popped popcorn can do the trick, as can fruit paired with cheese or yogurt.

Treats to Try

Here are a few healthy snacking ideas:

• Ants on a log — Spread peanut butter on celery sticks and top with raisins.
• Banana ice — Peel several very ripe bananas, break them into 1-inch pieces, and freeze the pieces in a sealed plastic bag. Just before serving, whirl the pieces in the blender with a small amount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.
• Healthy ice pops — Freeze fresh, unsweetened 100% juice in ice pop molds or ice cube trays.
• Whole-grain pita and hummus — Warm a pita in the oven on low, then cut it into small triangles. Dip it in a tasty, low-fat hummus. Hummus is available in yummy flavors like garlic and spicy red pepper. Hummus also makes a tasty dip for cut–up veggies.
• Happy trails mix — Combine 1 cup whole-grain toasted oat cereal with 1/4 cup chopped walnuts and 1/4 cup dried cranberries for a healthy trail mix.

As with everything, moderation is the key to smart snacking. People who eat regular meals and healthy snacks are less likely to overeat and gain weight than people who skip meals or go for long periods without eating and then scarf down a large order of fries.

It's natural to feel hungrier at certain times — like between a long afternoon of classes and your swim meet. Knowing how much food your body needs to satisfy this hunger is critical. A handful of walnuts make great brain food before sitting down to do that math homework. But a whole bag won't help you add anything — except pounds!

Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2009
Originally reviewed by: Jessica Donze Black, RD, CDE, MPH

source taken from:http://kidshealth.org/

source taken from: http://kidshealth.org/

If I Eat Well at Home, What's Wrong With Splurging When I Eat Out?

A slice of pizza once in a while won't do you any harm. What's important is a person's average food intake over a few days, not just in a single meal. So if you eat a less-than-healthy meal once in a while, try to balance it with healthier foods the rest of that day and week.

But if pizza (or any fast food) is all you eat, that can lead to problems. The most obvious health threat of eating too much fast food is weight gain — or even obesity.

But weight gain isn't the only problem. Too much fast food can drag a person's body down in other ways. Because the food we eat affects all aspects of how the body functions, eating the right (or wrong) foods can influence any number of things, including:

• mental functioning
• emotional well-being
• energy
• strength
• weight
• future health

Eating on the Go

It's actually easier than you think to make good choices at a fast-food restaurant, the mall, or even the school cafeteria. Most cafeterias and fast-food places offer healthy choices that are also tasty, like grilled chicken or salads. Be mindful of portion sizes and high fat add-ons, like dressings, sauces or cheese.

Here are some pointers to remember that can help you make wise choices when eating out:

• Go for balance. Choose meals that contain a balance of lean proteins (like fish, chicken, or beans if you're a vegetarian), fruits and vegetables (fries and potato chips don't qualify as veggies!), and whole-grains (like whole wheat bread and brown rice). That's why a turkey sandwich on whole wheat with lettuce and tomato is a better choice than a cheeseburger on a white bun.
• Watch portion sizes. The portion sizes of American foods have increased over the past few decades so that we are now eating way more than we need. The average size of a hamburger in the 1950s was just 1.5 ounces, compared with today's hamburgers, which weigh in at 8 ounces or more.
• Drink water or low-fat milk. Regular sodas, juices, and energy drinks usually contain "empty" calories that you don't need — not to mention other stuff, like caffeine.

Tips for Eating At a Restaurant

Most restaurant portions are way larger than the average serving of food at home. Ask for half portions, share an entrée with a friend, or take half of your dish home.

Here are some other restaurant survival tips:

• Ask for sauces and salad dressings on the side and use them sparingly.
• Use salsa and mustard instead of mayonnaise or oil.
• Ask for olive or canola oil instead of butter, margarine, or shortening.
• Use nonfat or lowfat milk instead of whole milk or cream.
• Order baked, broiled, or grilled (not fried) lean meats including turkey, chicken, seafood, or sirloin steak.
• Salads and vegetables make healthier side dishes than french fries. Use a small amount of sour cream instead of butter if you order a baked potato.
• Choose fresh fruit instead of sugary, high-fat desserts.

Tips for Eating At the Mall or Fast-Food Place

It's tempting to pig out while shopping, but with a little planning, it's easy to eat healthy foods at the mall. Here are some choices:

• a single slice of veggie pizza
• grilled, not fried, sandwiches (for example, a grilled chicken breast sandwich)
• deli sandwiches on whole-grain bread
• a small hamburger
• a bean burrito
• a baked potato
• a side salad
• frozen yogurt

Choose the smaller sizes, especially when it comes to drinks and snacks if you have a craving for something unhealthy, try sharing the food you crave with a friend.

Tips for Eating In the School Cafeteria

The suggestions for eating in a restaurant and at the mall apply to cafeteria food as well. Add vegetables and fruit whenever possible, and opt for leaner, lighter items. Choose sandwiches on whole-grain bread or a plain hamburger over fried foods or pizza. Go easy on the high-fat, low-nutrition items, such as mayonnaise and heavy salad dressings.

You might want to consider packing your own lunch occasionally. Here are some lunch items that pack a healthy punch:

• sandwiches with lean meats or fish, like turkey, chicken, tuna (made with low-fat mayo), lean ham, or lean roast beef. For variety, try other sources of protein, like peanut butter, hummus, or meatless chili.
• low-fat or nonfat milk, yogurt, or cheese
• any fruit that's in season
• raw baby carrots, green and red pepper strips, tomatoes, or cucumbers
• whole-grain breads, pita, bagels, or crackers

It can be easy to eat well, even on the run. If you develop the skills to make healthy choices now, your body will thank you later. And the good news is you don't have to eat perfectly all the time. It's OK to splurge every once in a while, as long as your food choices are generally good.

Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2009
Originally reviewed by: Jessica Donze Black, RD, CDE, MPH

source taken from: http://kidshealth.org/

Portion Distortion

Cookies as big as frisbees. Muffins the size of flower pots. Bowls of pasta so deep, your fork can barely find the bottom. One reason people's waistlines have expanded over the past few decades is because food portions have too.

People today eat way more than they used to — and way more than they need to. This means that they're constantly taking in more calories than their bodies can burn. Unfortunately, lots of us don't realize that we're eating too much because we've become so used to seeing (and eating!) large portions.

Portion sizes began to increase in the 1980s and have been ballooning ever since. Take bagels, for example: 20 years ago, the average bagel had a 3-inch diameter and 140 calories. Today, bagels have a 6-inch diameter and 350 calories. One bagel that size actually contains half a person's recommended number of grain servings for an entire day!

The price of such overabundance is high. It's common knowledge that people who consistently overeat are likely to become overweight. But they also risk getting a number of medical problems, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression. Later in life, people who overeat are at greater risk for heart disease, heart failure, and stroke.

It's easy to understand why the food industry tends to serve way more food than is necessary: Customers love to feel like they're getting the best value for their money! But the value meal is no deal when it triples our calories and sets the stage for health problems.

So what can you do to take back control? A good place to start is knowing about two things that can help you eat smart: serving sizes and recommended amounts of different foods.

Help Yourself: The Truth About Serving Sizes

Look at the label on any product package and you'll see a nutrition information section that gives a serving size for that food. Contrary to popular belief, this serving size is not telling you the amount you should be eating. It's simply a guide to help you see how many calories and nutrients — as well as how much fat, sugar, and salt — you get from eating a specific quantity of that food.

Sometimes the serving size on a package will be a lot less than you are used to eating. In some cases, it's perfectly OK (and even a good idea) to eat more than the serving size listed on the package. For example, if you're cooking frozen vegetables and see the serving size is 1 cup, it's no problem to eat more because most vegetables are low in calories and fat yet high in nutrition.

But when it comes to foods that are high in calories, sugar, or fat, the serving size can alert you that you may be getting more than is healthy. If you buy a 20-ounce bottle of soda and drink it all at once, the amount you consumed is 20 ounces. But if the label shows the serving size is 8 ounces, not only did you have 2½ servings, you also had 2½ times the listed calories as well as 2½ times the sugar.

Eat Smart: What's Recommended

Serving sizes tell you how much nutrition you're getting from a particular food but they don't tell you which foods you need to stay healthy — and how much of those foods you should eat. That's where the U.S. Department of Agriculture's MyPyramid comes in.

MyPyramid divides foods into six groups:

1. grains
2. vegetables
3. fruits
4. oils
5. dairy
6. meat and beans

MyPyramid then offers guidelines to help people figure out how much of these foods they should eat based on age, gender, and activity level.

Once we know the types of foods and quantities we should be eating, it's easier to figure out how much of that heaping plate of food our bodies actually need as opposed to how much they want. Instead of going along with what your school cafeteria or favorite restaurant puts on your plate, you can take control by eating only the amount you need.

The Divided Plate and Other Portion Tips

Serving sizes on food labels and recommended amounts on MyPyramid are usually given in grams, ounces, or cups. Of course, most of us don't carry around food scales and measuring cups. So how can we translate those amounts into quantities we can relate to? That's where the following visual cues come in. (Just be warned: Some might seem small, especially to recovering super-sizers!)

One easy way to size up portions if you don't have any measurements is to take a look at your hand. A clenched fist is about a cup — and a cup is the amount experts recommend for a portion of pasta, rice, cereal, vegetables, and fruit. A meat portion should be about as big as your palm. And limit the amount of added fats (like butter, mayo, or salad dressing) to the size of the top of your thumb.

Another great way to visualize appropriate portions is to use the concept of the "divided plate." Think of your plate as divided into four equal sections. Use one of the top quarters for protein. Use the other top quarter for starch, preferably a whole grain. Then fill the bottom half with veggies. None of the foods should overlap — or be piled high! Not only will dividing your plate like this help you keep portions under control, it can also help you to balance your meals.

Portion-Control Tips

Being aware of realistic portion sizes and visualizing portions or using the "divided plate" concept will help you avoid overeating. But sometimes these visual cues can be hard — especially when foods are difficult to measure, like a sandwich, or they're foods like chips and cookies that we tend to eat right out of the bag.

More tips for portion control:

• Eat your meals on a smaller plate so your meal looks larger. A sandwich on a dinner-size plate looks lost; on an appetizer plate it looks downright hefty.
• Avoid taking an entire bag of chips or a container of ice cream to the couch. You're far less likely to overdo it if you serve yourself a portion in the kitchen first.
• Try single-serving size foods (like those cute little 8-ounce cans of soda!) to help your body learn what an appropriate portion size is. These days all kinds of snacks and beverages are available in "100-calorie" portions. Of course, the key is to eat just one!
• Eat three well-rounded meals (with vegetables, proteins, and carbs) and one or two healthy snacks at regular times throughout the day. Skipping meals or waiting too long between them can make you more likely to overdo it at the next meal.
• Add more salads and fruit to your diet, especially at the start of a meal. This can help control hunger and give a sense of fullness while controlling calorie intake.
• Try not to rush through your meals. Eat slowly and chew well — giving yourself a chance to feel full before you take more. If you do want seconds, go for more salad or veggies.
• Be aware that most restaurant portions are three or four times the right serving size. Try sharing meals with friends, ordering an appetizer as a main dish, or packing up the extra to take home before you begin to eat.
• Don't be tempted to go for the giant value meal or the jumbo drink just because they're only a few cents more than the regular size.

Most important, make it a habit to let your stomach rather than your eyes tell you when you're done with a meal. The key to maintaining a healthy weight is to listen to your body's natural signals about when it's hungry and when it's full. Sometimes these signals can be confused by constant overeating or constant dieting, which is why it pays to watch portion sizes and make smart food choices.

Reviewed by: Mary L. Gavin, MD
Date reviewed: February 2009

source taken from:http://kidshealth.org/

Read and article from http://www.justhungry.com/instant-ramen-and-cup-noodles-are-very-very-bad-you about Instant ramen and cup noodles

Perusing a number of links related to the food stamp budget experiments, a popular cheap food item that keeps coming up is instant ramen noodles. As I wrote yesterday, even during my very lean (budget-wise) years I didn’t try to fill up on instant ramen, since it has been ingrained for a long time in my mind, courtesy of my mother, that instant ramen is quite nutritionally horrendous. Some people erroneously think it’s healthy just because it’s Japanese. (This has been brought up here before. And yes, I know ramen is a Chinese product, but modern instant ramen was invented in Japan.)

So what makes instant ramen bad? It’s the manufacturing process. In order to create a dessicated, long-keeping noodle that cooks very fast, it’s deep-fried in oil. There are air-dried instant ramen varieties out there, but they take a bit longer to cook (though it’s only about 5 minutes), and more importantly are not the real cheap kind.

To make things worse, the instant soup mix has more fat in it, not to mention a lot of salt and mystery ingredients. Take a look at the nutritional information for Maruchan instant beef noodles for example, noting that they suggest a serving size of half a pack. When is the last time you ate just 1/2 a pack of instant ramen? A full pack, which is what most people have, is 380 calories, 126 of which are from fat, and most of the rest from white flour. Cup noodles are even worse. The rather healthy sounding Nissin Chicken Flavor with Vegetable Medley have in a real serving (I mean come on, 1/2 a cup of cup noodles?) 536 calories, which come almost exclusively from fat, white flour, and sugar. And really, how satisfying is a cup noodle?
(Note: The label reproduced on Calorie Count seems to be wrong, as it indicates a serving is “1/2”. If you go by this label reproduced on The Daily Plate, 1 cup is 1 serving, which contains 300 calories. Still, it contains 13 grams of fat (9 g saturated fat), 1060mg of sodium and the carbohydrates come from refined white flour. If you want to consider this a healthy snack, go ahead.)

That’s not to say that instant ramen has to be avoided at all costs. I like it myself sometimes. But it really should be delegated to the same category as potato chips and Twinkies, and never be used as the main carb component of a main meal. Pass this along to your college kids! :)

source: Taken from http://www.justhungry.com/