Something for upcoming healthy wise Citizens

Healthy eating patterns among adolescents athletes

Adolescence is a critical period whereby the body requires additional nutrients to support the rapid and dynamic development. Adequate nutrients and exercise are essential for the normal growth and development of teenagers. However, physically active adolescents and athletes have special dietary requirements to sustain both growth and exercise activities. According to Colorado State University, these individuals have a requirement for extra carbohydrates, protein, fats and water. Failure to do to so could have potential deleterious effects since the body is still developing.

Breakfast

 It is essential that teenagers eat breakfast. It is recommended that they consume foods having a high nutritional value such as fortified cereals, oatmeal or toast. Breakfast cereals may provide considerable amounts of fibre, sugar and nutrients, if fortified with iron or calcium. This may be of great importance particular for female athletes who are more likely to suffer from iron deficiencies. Oatmeal is also a valuable breakfast staple since it has retained all of its nutritious components during processing. It offers considerable amounts of carbohydrates which are essential for athletes in order to prevent fatigue.  Breakfast cereals can be served with low-fat milk for increased protein and calcium, and fresh fruit for antioxidant benefits. Moreover raisins which are rich in iron and banana – a good source of potassium – can be added in the regimen of athletes. Eggs are excellent sources of protein and are thus important in the diet of athletes to promote muscle repair and growth. However, owing to the high cholesterol content of yolk, egg consumption should be limited to not more than three times a week or omit eating the yolk.

Lunch

Eating lunch is crucial particularly for athletes as it keeps blood glucose constant thereby increasing energy and stamina as well as providing the body with required nutrients. A typical lunch should consist of carbohydrates, proteins, fruits and vegetables. Packed lunch is preferred since it can be prepare to meet the specific dietary requirement of active adolescents.

Healthy snacking

Snacking is an important feature of an athlete’s diet, especially for those under intense training. However, snacks should not replace the main meals. Snacks can provide an instant boost of energy prior to exercise and if taken after exercise can prevent overeating at mealtime. Common healthy snacks include fresh fruits and vegetables, dried fruits, yoghurt, nuts and seeds.

Drinking water

All athletes should have an adequate consumption of water to stay hydrated. Prefer water or fresh fruit juice to sports drinks prior to strenuous activity since they can lead to decrease blood glucose level during the exercise which can in turn result in dizziness and fainting. Drinking throughout the exercise also prevents dehydration. Moreover, it shown that chilled liquids were absorbed faster and help lower body temperature more rapidly.

Excess of anything can cost a lot

Fruits and Vegetables Which Are Not Suitable for Pregnant Women

Eating more fruits and vegetables can take in an adequate amount of vitamins and fibers, which are the essential nutrients for the development of the fetus. However, the pregnant mothers should not eat without any limitation, because if they eat too much of certain fruits or vegetables, it may bring some hidden danger to the fetus as well as their own health.

Longan and litchi

Although longan and litchi have the effects of soothing the nerves and enriching the blood, and is beneficial for the spleen, however, both of these two fruits are hot in nature. If the pregnant women eat these fruits, it will fail to achieve the purpose of tocolysis, at the same time, it may cause leakage of blood, abdominal pain and other symptoms of threatened abortion.

 Watermelon

Pregnant women should eat less watermelon, because watermelon is an effective diuretic, which will easily lead to the dehydration of the pregnant women.

 Peach

Peach is a kind of warm-natured fruit. If the pregnant women eat too much, it will increase the heat in their body, result in fetal irritability, and may lead to abortion. What' more, for those who suffer from constipation during the pregnancy, eating excessive peaches will greatly aggravate the symptoms of constipation.

Almond

Almond contains some toxic substances such as hydrocyanic acid. After you eat almond, the hydrocyanic acid which will enter into the body of the fetus through the placenta, which will further affect the healthy development of the fetus.

Potato

Potatoes, especially those which have been preserved for a long time, contain a large number of alkaloid, which will affect the normal development of the fetus after eating, and cause the slow growth of the fetus.

 Eggplant

Eggplant is cold in nature, which may easily bring damage to the body of people with weak physique condition, especially the pregnant women.

In a word, all kinds of fruits and vegetables have their advantages as well as disadvantages. As a result, we should try not to eat or eat less of the fruits and vegetables which are bad to our health.

Food Can

   Help Relieve Depression

In modern society, there are a large number of pressures from all aspects, including work, study, life, which will make people suffer from depression. Depression is not only a mental problem, if the condition is serious, it may lead to many other diseases, and bring much more damage to your body. In fact, there are some kinds of food in our daily diets that can help relieve the depression.

First, polysaccharides foods

By increasing the serotonin, sugar can relieve the stress and improve the bad mood. However, the absorption of monosaccharide is very slow. As a result, if you can take in more polysaccharides in daily diets, it will be better, because the digestion of polysaccharides is relatively slower. Nowadays, most of the refined foods lack of polysaccharides but mainly contain monosaccharides. Such foods are quite inappropriate for people in high-pressure environment. Polysaccharide foods include rice, barley, wheat, oats, melons, and other fresh vegetables and fruits.

Second, fatty foods

Excessive cholesterol is the risk factor to cause cardiovascular disease and stroke. However, if the cholesterol level is extremely low, it will cause melancholia and chronic fatigue. What's more, it is also one of the causes of mental disorders. As a result, you should pay attention to maintain the normal cholesterol intake in daily diets. In addition, fish oil is a good food source of unsaturated fatty acids. Medical researches have proved that it has health effect on a variety of diseases such as heart disease, high blood pressure, gastrointestinal cancer, psoriasis, and rheumatoid arthritis. In recent years, many studies also showed that more intake of fish oil can improve depression and anxiety. What's more, because rape oil contains high content of linoleic acid, so it is also very effective in treating depression.

Third, vitamin and mineral foods

Vitamins are the necessary materials for all the biochemical processes in human body, including vitamins A, C, D, E, K, B1, B2, B3, B6, B12, carotene, folic acid, and so on. Each of these nutrients is equally important. In addition, a lot of mineral substances such as calcium, magnesium, selenium and zinc also should not be ignored. For the women, they should take in much more calcium, phosphorus and iron, so as to prevent the arrival of osteoporosis and depression after the menopause.

Fourth, water

More than 80% of the body is made up of water. Water is the basic environment for all the functions of the body. If you want to be healthy and have a good mood, you should drink more water, so as to increase the excretion of the waste in the body, and refresh the body and mind, which will further relieve the depressed emotion.

Food Calorie Chart- Helping you stay fit

     

CEREALS

Each serving in the cereal group contains 15gm of CHO, 3gms of proteins, a trace of fat and 60

calories

Bread(white or brown)  1 large slice

Pau  1 average size

Rice ( brown)  ½ cup

Rice (white boiled)  ½ cup

Rice flakes  25 gm weight

Chapati  1 (approx 6 inches wide)

Dosa (appox 10 inches)  1 (approx 10 inches in diameter)

Idli (small)  1 small size

Upma  ½ cup

Poha  ½ cup

Spaghetti(cooked)   ½ cup

Macaroni(cooked)   ½ cup

Noodles(cooked)   ½ cup

Porridge  ½ cup

Potato 1 small

Corn   ½ cup

Cornflakes  ¾ cup

Chowmein noodles   ½ cup    

PULSES AND DALS

„ Each serving in this group contains 12 gms of CHO, 6gms of proteins and 1 gm of fat and

80cal

„ Each serving in the group is about 25 gms by weight if uncooked and about 1 cup cooked

(thin watery) or ½ cup cooked (thick)

„ Masoor, Arhar , Urad , Rajmah , Chana , Beans

VEGETABLES

„ Each serving in this group contains 5 gms of CHO, 2 gms of proteins and 28 cal

„ For vegetables, one cup of raw leafy greens, ¾ cup of vegetable juice, or ½ cup of

chopped/cooked vegetable is one serving

FRUITS

Each serving contains 15 gms of CHO and gives 60 cal

„ Apple          1 (medium)

„ Apricots, raw       4

„ Avocado    2 (medium)

„ Banana    ½ (medium)

„ Chikoo    1 (small)

„ Papaya, cubed   1 cup

„ Pineapple, cubed   ¾ cup

„ Amla          15

„ Pomegranate    ½ cup

„ Jamun     12 – 15 pieces

„ Watermelon (cubed)  11/4 cup

„ Musk melon    ¼ medium size

„ Strawberries    1 ¼ cup

„ Orange        1 medium

„ Pears          1 small

„ Plums          2

„ Sweet lime    1      

„ Peaches    1

„ Guava         1 medium

„ Mango         ½ small

Dried Fruit        

„ Dates          2 ½ medium

„ Figs          1 ½ 

„ Prunes         3 medium

„ Raisins    2 tbsp

Fruit juice        

„ Orange juice    ½ cup

„ Pineapple juice   ½ cup

„ Grapefruit Juice   ½ cup

„ Apple juice    ½ cup 

     MILK AND MILK BASED PRODUCTS 

Each serving of skimmed milk contains 12 gms CHO, 8 gms Protein

and 80 cal

„ Skimmed milk   1 cup   

„ Buttermilk    1 cup

„ Yogurt         1 cup

„ Cottage cheese   1/3 cup

Each serving of whole milk contains 12 gms CHO, 8 gms of

proteins, 8 gms of fat and 150 cal

„ Whole milk    1 cup

„ Yogurt         8 oz

FATS AND OILS

Each serving contains 5 gm of fat and 45 cal

Unsaturated Fat 

„ Oil          1 tsp

„ Nuts and seeds   2 whole

„ Mayonnaise    1 tbsp

„ Peanuts    20 small

Saturated Fat   

„ Butter     1 tsp

KICK START 2012 WITH REALISTIC APPROACH AND HEALTHY LIFESTYLE

Lose weight, Lose weight, Lose weight…Is that what is in your mind???Is that bothering you??Is that demotivating you or lowering your self confidence??? Common nothing is impossible but YES this task require great determination, motivation and a disciplined life style.

Scared???Too big words for U???  Lets make it seem easier.

Not all people are meant to be thin and svelte as high fashion runway models. There is no harm in splurging on favorite treat a few times a month, as long as you revert back to your healthy-eating regimen. Everyone deserves a special treat.  A few pointers to help you

1.       Make Water Your Primary Drink. After breakfast and through the rest of the day, focus on drinking water instead of juice or soda.

2.       Write Down Everything You Eat. Write down every single morsel that you eat and drink. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don’t.

3.       Walk an Extra 1,000 Steps a Day. On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.

4.       Eat Five or Six Small Meals a Day. Eating smaller meals, more frequently throughout the day tells your body that you are giving it energy and it does not need to store calories as fat. Skipping meals, however, will not result in weight loss because your body will store the fat. Eating frequently will also make you feel full and helps control hunger.

5.       Loose with a Friend. Losing weight is easier to do if you have a friend to support you and help you keep the weight off.

6.       Hang a Mirror Opposite Your Seat While Eating. One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Looking yourself in the eye while eating helps remind you of why you’re trying to lose weight in the first place.

7.       Don’t Skip Breakfast. A healthy breakfast will give you the energy you need to start the day, and there’s some evidence that people who eat breakfast regularly are less likely to be overweight.

8.       Reduce Your Portion Size by 1/3. Whether you eat at home or in a restaurant, immediately remove one-third of the food on your plate. We eat far, far more today than our bodies need. Studies find that if you serve people more food, they’ll eat more food, regardless of their hunger level. The opposite is also true. If you serve yourself less and you’ll eat less.

9.        Eat 90 Percent of Your Meals at Home. You’re more likely to eat more — and eat more high-fat, high-calorie foods — when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them!

10.   Avoid White Foods. Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. Try to avoid sugar, white rice, and white flour and instead opt for whole grain breads and brown rice.

11.   Eat Cereal for Breakfast Five Days a Week. Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese. They also consume more fiber and calcium — and less fat — than those who eat other breakfast foods. Be sure to choose a low fat, high fiber option.

12.   Eat Slowly. Try to put your fork or spoon down between each bite and drink water frequently. It takes about 20 minutes for your brain to receive signals from your stomach that it’s full. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.

13.   Consume Equal Portions of Vegetables and Grains During Meals. A cup of cooked rice or pasta has about 200 calories, whereas a cup of cooked veggies has about 50 calories. In order to avoid eating too many grains, try to eat a 1:1 ratio of grains to veggies.

14.   Take a Walk Before Dinner. Not only while you’ll do more than burn calories — you’ll cut your appetite. In a study of 10 obese women conducted at the University of Glasgow in Scotland, 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal.

15.   Stay Away From the Kitchen After Dinner. Wash all the dishes, wipe down the counters, turn out the light, and stay out of the kitchen for the rest of the night. Late night eating significantly increases the overall number of calories you eat.

16.   Brush Your Teeth After Mealtime. That clean, minty freshness will serve as a message to your body and brain that mealtime is over.