Health Information Series

Archive for the ‘Food and Nutrition’ Category

The young child begins eating solid foods is receptive to them, their tastes, smells and textures. The time is right to offer from the principle grain foods, from bread (you can start with the bread) to brown rice. If the goal is to improve the patterns, change for the integral has to be progressive to be maintained over time, as the child is accustomed to other flavors and immediately notice the difference, which may be the reason for rejection.

The changes should be subtle but consistent for the child to gradually get used to a healthier diet.

* At breakfast. The onset may be the mass production of baked goods and homemade whole wheat flour, like cake. Another option is to mix equal parts flour, refined and comprehensive. The latter serve for the manufacture of other craft products, like cookies or cupcakes. A power breakfast with rice milk and cinnamon can become the most desired by small if you like the sweet taste. In this first intake of the day, the change also happens to replace sugary cereals and other complete, type muesli with whole grains of puffed rice or oats. You can start by mixing a tablespoon of these new ones with long grain gradually increase the amount.

* Lunches and snacks. The integral bread or regular bread integral is an excellent option for the preparation of sandwiches and snacks for children. According to the latest comparative analysis conducted by Consumer Eroski in November 2009, the loaves of bread grains are healthier than whites. Are more than twice the fiber, less saturated fat and fewer calories.

* Lunch and dinner. Whole grains (rice, millet) and its derivatives, such as pasta (spaghetti, macaroni or couscous, etc.), whole wheat bread dough for pizza or become part of the diet one by one and gradually to the child becomes accustomed to its taste and texture, without suffering the disadvantages of excessive consumption of fiber. Any recipe for pasta or rice can be made with the integral versions of these foods, except that it takes longer to cook them.

The results of the largest survey of dietary intake and Practice, “Food habits in the Spanish young people. EnKid study (1998-2000), reveal that less than half of Spanish children and young people aged 4 to 24 have a good supply. In the rest of the sample reflected dietary deficiencies or inadequate. Among the most relevant data include that only a quarter of the children and young people take fruit or juice and consume 80% more fat than recommended. Like bakery products such as industrial and snacks, fast foods and fried foods.

There are still many children and youth, and many adults, who opt for refined foods. Consumption is the integral versions are anecdotal. Adolescents and youth are target populations for which we can and must influence to promote healthy eating habits, given their concern about the relationship between diet, physical appearance, mental and general health.

Consumption of whole grain foods among children and adolescents is anecdotal

In an analysis of a sample of U.S. adolescents, found that only 5% of school cafeteria menus presented the opportunity to eat bread. We studied the supply of this bread as a staple food and repeated daily. In the latest revision of school meals by Consumer Eroski something similar happened in 2008: only weekly menus from three schools, of the 211 analyzed, contemplated the possibility of choosing whole grain bread. More anecdotal was offering rice dishes and pasta in the children’s menu. Read the rest of this entry »

Look to ask you these questions about your eating behavior:

* Have I been taking larger portions than usual?
* How to unusual hours?
* Do I feel a lack control over food?
* I’m anxious or nervous about something, like my school, a social situation or event where they will assess me?
* It happened to me some important life event is costing me a lot of face?
* Do I have I am overweight or obese, or has greatly increased my weight or my body mass index (BMI) recently?
* Are there other people in my family who use food to cope with their emotions?

More affirmative answers may mean you can not hypermile your emotions so inadequate training.

You may ask, are you who come home in the evenings and automatically go to the kitchen? Stop and ask yourself: “I have really hungry?” Do you see the typical noises of hunger in the stomach? Having trouble concentrating or are you irritable? If these signs point to the hungry, choose something light and healthy to kill the bug until dinner time. You’re not really hungry? If the tendency to take refuge in food around class has become part of your routine, consider why.

Tips

1. Explore why you eat and looking for a replacement activity.

2. Write about the emotions that trigger your eating. One of the best ways is by keeping a diary of your moods and your meals. Record what you eat, how much and how you feel while you eat and if you were really hungry or just have eaten for comfort.

3. Pause and “take five minutes” before take refuge in food. Too often, we spent the day in a hurry, without registering anything within. Instead of eating when you get into your house, take a few minutes to make the transition from one part of the day to another. Check out the things that have happened that day. Admits how it made you feel: happy?, “Grateful?,” Enthused?, “Angry?”, “Worried?, Jealous?,” Excluded?

4. Ask for help, many of us still need help to break the cycle of emotional eating. It is not easy, especially when the eating emotionally and has led to problems of overweight and self-esteem. So do not try to do everything yourself, it is not necessary.

Counselors and therapists can help you cope with your emotions. Dietitians can help you identify your eating patterns and to follow a better diet. A fitness trainer can guide you to body chemicals that make you feel good to be activated through exercise rather than through food.

Emotional eating patterns can be learned: a child who always gives a sweet after a major achievement can grow using the candy as a reward for work well done. A child receiving stop mourn biscuits can learn to associate the comfort cookies.

It is not easy to unlearn the patterns of emotional eating. But it is possible. And the first step is to become aware of what is happening.

We all have our own comfort food. Curiously, may vary depending on mood and gender. One study found that happy people seem to prefer eating foods like pizza, while sad people prefer ice cream and cookies. Boring people are dying to eat salty and crunchy, like chips. The researchers also found that men seem to prefer hot and homemade comfort food, like steaks and stews. Women prefer chocolate and ice cream.

To some extent, we’re all emotional eaters. But some people eat emotionally can be a real problem, by causing severe weight gain or cycles of  draconian diets. The problem of emotional eating is that just as the pleasure of eating, emotions that trigger it remain. And you often feel worse for having eaten the amount or type of food you’ve eaten. So much help to know the difference between physical hunger and hunger purely emotional.

Fattening sugar

The reputation of the sugar comes from its relationship with caries, obesity and diabetes. However, it is an energy food (400 kcal per 100 g) found in many foods, from fruit to honey.

Sometimes sugar is associated with the buns, cakes and chocolates. These foods are the main caloric intake in fats that are produced and not so much sugar.

One way to reduce calories is in the use of artificial sweeteners like saccharin, aspartame or cyclamate.

Vitamins fat

Vitamins have no calories, so do not get fat. Are essential nutrients for the body but did not increase the appetite, ability attributed to them. Vitamin help to enhance memory, prevent flu or enhance sexual performance, as has been suggested.

Potatoes are fattening

The potato contains between 75 and 80 percent water. The rest of his composition are carbohydrates, mainly starch. The potato is not a high-calorie food, it provides only 85 kcal per 100 g. This means that cooked or boiled taken fewer calories than a steak, yogurt or a glass of whole milk.

What it is fattening oil (when taken chips), butter (in puree) or sauces that accompany them.

The nuts contain a significant proportion of protein, which ranges from 19% of the almonds and pine nuts 14%, with high levels of arginine and a relatively low proportion of lysine.

The high arginine content, most notably in nuts, is a positive factor given the role of this amino acid in the formation of nitric oxide, a potent vasodilator also capable of reducing the adhesion and aggregation of platelets on vascular endothelium.

They also provide a significant amount of vitamins, especially B group, most notably folate. Hazelnuts and walnuts are the nuts that show increased folic acid content, followed by pine nuts, pistachios and almonds, it should be noted that folic acid daily requirement for an adult, are the order of 400 ug.

Fiber

The remarkable fiber content of nuts adds a special significance to this type of food given the numerous effects that compounds in this group of substances exert on the gastrointestinal system and other metabolic processes.

Thus, the fiber helps to maintain the feeling of satiety for a longer time, determines that glucose and fatty acids are less rapidly absorbed through the lining of the small intestine (thus cushioning the impact of metabolic), reduce the rate and the degree of cholesterol absorption, are the bedrock from which they arise, in the large intestine, a number of substances that give greater vitality and resistance to intestinal mucosal cells against the action of compounds that promote the development Tumor; help regulate intestinal transit and stool volume.

Surely you’ve eaten at McDonald’s on occasion, and therefore you will have seen the strong addictive component of their burgers. Icons of junk food and highly destructive to any healthy diet, McDonald’s hamburgers generate something like a momentary addiction that leads you to want to eat again after having finished the first.

Going to a larger scale, global, Dr. Paul Kenny, a neurologist at Scripps Research Institute in Florida , sought to test the action addictive junk food , and to be able to demonstrate not only their negative effects against the organism, but the addictive potential it has for him.

This worked with three groups of rats which experienced. At first I applied a healthy food diet, the second was given restricted amounts of junk food , and gave third free tap junk food , including cheesecake, fatty foods and sweets industry. Read the rest of this entry »

When faced with a delicious meal of burgers and fries usually feel like we jumped on it and get rid of the food in five minutes. Not to mention when we are hungrier than ever. Hopefully we take time to chew the chips!

However, it seems that the anxiety in those who eat junk food does not end when the tummy is happily full. According to a study published in the journal Psychological Science , fans of fast food tend to be impatient people , who feel almost an addiction to doing things quickly and in the shortest time possible. For example, are typical using shampoo and conditioner to win two at a time in the shower or those who prefer to pay a sum of money at once rather than in installments or pay late. Read the rest of this entry »

Even to the most disciplined occasionally tempted by unhealthy foods. Especially during the weekend, two days in which certain social gatherings that become opportunities to eat “that” which we like but too bad to us.

The problem with foods like junk food is that not only add calories, but are not healthy for our hearts by the negative effect these foods have in our blood vessels. Only a few seconds after we finished eating the delicious burger and begins to make us wrong.

However, there are various studies stating that perhaps it is possible to “reverse” the negative effects of high-fat meal on our blood vessels. Three of these “tricks” to reverse the effects of your comment below. Read the rest of this entry »

In today’s world the influence of mass media in the population is impressive, especially in the lower age groups. Obviously the item of junk food does not ignore this, and the amount of advertising that is displayed on television about it is huge, especially at times when children watch television.

This happens on a global scale, of course, but in some countries the authorities are aware of the situation and decide to take matters into. The case of England is one of them.

This country is a very interesting happening. Due to the overwhelming amount of advertising material on the junk food that goes on TV, the Labour Government has decided to send a warning to restaurants with serious scrap bans on the matter. Read the rest of this entry »