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| Name: Eat Healthy You Can DO IT | Date: May 14th, 2006 6:43 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: Elizabeth | Date: May 17th, 2006 8:32 PM |
| All you have to do is not eat and chew lots of sugar free gum and diet sodas ↑ |
| Name: elizabeth | Date: May 17th, 2006 8:46 PM |
| email at [email protected] and Ill give you tips I want to be too and I friends are and I am almost there. I am 13 5'6 and 110 pounds ↑ |
| Name: ~~ | Date: May 18th, 2006 12:25 AM |
| You can do it! STAY STRONG! ↑ |
| Name: Kate | Date: May 18th, 2006 9:15 PM |
| I started dieting at the age of ten. I became anorexic. At first I didn't even realise. That was 20 years ago and I'm still suffering. I hate my life with it. Anorexia will ruin your life. If your size is affecting your life, then you have to go and see a doctor or counsellor. Sweetie starving isn't the way forward. I have destroyed my body and I can't turn back the clock. If you think starving is the way forward then go to a clinic that deals with eating disorders and speak to those of us who have suffered for decades. The people on this forum have been dieting for such a short period of time, they don't understand the impact it will have on them physically and emotionally. I'm not trying to tell you what to do, but if you visit a clinic, you get to see both sides to the story. I have friends who were bigger than they wanted to be when we were all 14, but they didn't take the same stupid route I did. Guess what ... all their fat fell off naturally when puberty was over. They are now happy and my life is ruined. If you decide that self starvation is what you want to do then stop for a minute and imagine if it was you mother or your sister or brother who were thinking of doing it. How would you feel? I was never going to be a supermodel, whether I was skinny or not. Do yourself a favour, use your head, don't become self obsessed with how you look!!! ↑ |
| Name: help yah | Date: May 18th, 2006 11:58 PM |
| \ eat healthy ↑ |
| Name: randomlove | Date: May 31st, 2006 9:59 AM |
| ohhhh i exactly how u feel. omg im so fat and chubby but nothing works, i havent eatin in a week and only lost 5 kg. i jsut dont understand how i can still be fat. i need tips and help, but most of all i need support, my friends all are soo skinny and they jsut put me down all the time saying im fat. and they all manage to lose weight but i cant. its horrible ↑ |
| Name: Lizzi | Date: May 31st, 2006 8:44 PM |
| If you are a soda drinker switch to Diet Rite. It has no carbs,calories,caffiene,or sodium. Also don't eat anything after 6pm. During the day eat more fruits and veggies. Grab a friend and go walking,at home workout with some dumbells and get one of those small trampolines to jump on,(the kind you can use inside). You CAN do it!!!!! YES YOU CAN!!!!! ↑ |
| Name: evee | Date: Jun 1st, 2006 11:06 PM |
| to kate are u there? i would like to ask you something. please talk to me before its to late!!!! that means soon! ↑ |
| Name: jennifer early | Date: Jun 2nd, 2006 4:49 PM |
| to randomlove. if u go for a week without eating your body will think you are starving and will not allow you to lose weight. it slows your metabolism and will just make it that much harder to lose weight. you have to eat, even if its just several small snacks throughout the day ↑ |
