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Know Healthy Teenagers Diet!!

Once you become a teenager, you begin to start making your own choices about things in your life that are important to you. This can include choosing what to wear, deciding on which friends to spend your time with, and choosing which music to listen to. It is also important to make decisions which will affect your health in the future, including incorporating healthy food into your diet. It has been recently reported that 80% of all teenagers diets consist of too much salt, fat and sugar which can ultimately result in high blood pressure and blood glucose levels. Adopting a healthy teenager diet can have a host of benefits, including weight loss, an increase in your energy levels, an increase in lean muscle mass, and the prevention of conditions such as heart disease and high cholesterol.

Here are three tips for teenagers diet on which foods to opt for when deciding to adopt a healthy diet.

[divider]Eat Foods High in Protein and Low in Fat[/divider]

teenagers DietDiets which consist of over 50% protein are classified as “high protein”. Healthy foods that are rich in protein can help you to lose weight and increase lean muscle mass, according to research from the Weight-control Information Network. Foods such as chicken, turkey, lean beef, egg whites, nuts, and fish are low in calories and provide an adequate amount of protein if consumed regularly as a part of a balanced diet.

If you feel hungry in between meal times, consume foods that are healthier than sugary processed snacks, which are calorie dense and can lead to excess fat gain. Many dieticians and doctors believe that high protein healthy diets reduce hormone levels which can stimulate ones appetite although there is no conclusive evidence yet. For people who are not consuming enough protein in their balanced diet, a protein shake can be a viable alternative. Available to purchase from health stores, protein shakes come in a variety of flavors and can be a good supplement for those struggling to include enough protein in their healthy diet.

[divider]Drink More Water[/divider]

teenagers DietIn addition to keeping the body hydrated, adequate water consumption can help to combat problems such as acne, eczema, dandruff, bad breath and constipation. The human body is made up of nearly 98% water, and studies suggest that drinking 2 liters of water every day can provide a number of health benefits, as suggested by the United States Food and Drug Administration. One way to check if you are consuming enough water is to observe your urine. If your urine is white in color, it means you are fully hydrated and are drinking enough liquid on a daily basis. If your urine is dark and yellowish then you may be dehydrated and need to increase your liquid intake. For those who don’t like the taste of water by itself, incorporate green tea or fruit squash into your healthy food diet.

 

[divider]Eat Foods High in Fiber[/divider]

teenagers DietAn effective balanced diet plan which incorporates foods rich in fiber can also be a healthier alternative to foods which are high in calories and sugar, suggests the Harvard School of Public Health. Food items which are high in fiber include vegetables, lean meat, and fruit such as berries. One additional health benefit of berries is that they contain a large number of anti-oxidants which can help to improve the complexion of the skin and can make you feel more alert and energetic throughout the day.

The benefit of a high fiber and balanced diet has also been linked to preventing colon cancer and may lower your blood sugar levels. If your diet does not contain enough nutrition, consider taking a multivitamin, which can be taken in either liquid or capsule form, and can be taken once a day to ensure that your body receives the essential vitamins it needs to function well on a daily basis.

Newborns and Toddler Diet

toddler dietHello Moms! Know Newborns and Toddler Diet here!!

Mothers that take care of newborns and toddlers need to understand that during these stages; a baby or a child needs all the important nutrients for optimum growth and to fight illness and infection. Newborns grow in lightning-fast speeds and once babies reach their toddler years, growth may seem slower than they were infants. Healthy food, a proper healthy toddler diet and balance are all important when approaching baby feeding in the correct manner.

Here are some tips on feeding baby the right kind of food as well as a healthy for toddler diet:

  1. Breast milk is still the best milk for a feeding baby especially when they are in between 12 to 24 months old. Ideally it is the combination of breast milk and formula milk for infants so mothers that would like to breastfeed their infants should eat foods that will boost their health as well.
  2. tod-milkMilk must never be removed from your toddler’s diet since milk is a healthy source of calcium and vitamin D for strong bones. Ideally, toddlers need a total of 600 IU of vitamin D and 700mg of calcium in a day. It is recommended that kids ages 1 to 2 years should drink whole milk to be able to get the necessary dietary fats in a day for optimum brain development and normal growth. When your baby reaches 2 years he may now drink low-fat milk. Talk to your child’s pediatrician for the ideal milk brand to choose. Kids that are intolerant to milk and milk products should eat foods that are rich in calcium and vitamin D. Healthy food is vital to your child growing and developing properly.
  3. Infants have sensitive gastrointestinal systems which mean that they need the most suitable milk formula. Your baby’s pediatrician is your best source of information when considering a healthy diet for your baby and toddler. Your pedia takes into consideration your baby’s nutrition needs as well as any allergies and food sensitivities and of course preparing your infant for solid food. Proper baby feeding is a key component to the overall health of your child.
  4. tod-seafoodAllergies to food are one of the biggest concerns for parents of toddlers and infants. A good indicator is if you or your spouse has food allergies, your child may likely have these as well. But of course it pays to be careful so you must introduce new foods like nuts, grains, eggs, seafood and fish in small amounts first. As soon as your child complains of any allergy symptoms, be sure to take him to a doctor for treatment. Be sure to record all your child’s allergies and to take note of these every time you serve him new food. Even a healthy diet can contain foods that can be harmful if your child has a particular food allergy.
  5. Toddlers are usually very active and this is why they need a total of 1,000 to 1,400 calories in a day. You don’t actually need to weigh and measure each healthy food that you feed your child but ensure that you serve a balanced and healthy diet that has foods from the basic food groups (carbohydrates, fats and proteins). Try to serve a wide variety of options for your child; with this you can improve the variety of foods that your child eats and will also help you sneak in the necessary nutrients that he needs as well.

What to eat to Lose Weight Fast?

lose weightWant to Lose Weight Fast? So you are at right place

A healthy weight loss diet plan is the most effective way to lose weight fast. Exercise is also an important part to overall health and lose weight but having a consistent diet for weight loss is the single biggest factor is losing extra pounds. There are many different options when it comes to a diet to lose weight and people will react differently to different diet plans based on their own metabolism, body type, gender and age. Calorie intake is of course important but the types of food you eat is equally important as well as your meal schedule throughout the day. Below is a brief review of several different weight loss diet plans that have proven to be successful for many people.

[divider]The Paleolithic Diet[/divider]
The Paleo diet consists mainly of foods that our ancestors would have had available to them thousands of years ago. Meats, wild plants, fungi, roots, eggs, veggies and fruits are all acceptable to consume on this diet plan. The idea behind a Paleo diet is to consume only natural foods. Supporters of this diet claim it is an effective diet for weight loss and also helps prevent many diseases that are common in the modern era such as heart disease, high blood pressure and obesity. Refined salt, most dairy products, refined sugars and any processed oils would not be acceptable for consumption.

[divider]The DASH Diet[/divider]
Originally created by the US Health and Human services Department in an attempt to prevent hypertension and promote a balanced and healthy diet plan. Unlike the Paleo diet this diet does allow for dairy products as well as fruits, grains, poultry, beans and meats. Several studies have shown significant improvements in both systolic and diastolic blood pressure in participants of this diet even if there has not been significant weight loss. The DASH diet provides for a calorie intake that varies between 1600 and 3100 calories per day.

[divider]The Alizonne Diet[/divider]
The Alizonne diet is a highly specialized and strictly monitored diet which originated in the Netherlands. This diet is typically an option in severe cases of obesity and it is not uncommon that people travel from all over the globe to undergo the treatments. The treatment is a combination of ultrasound therapy, skin treatments and nutritional control. The obvious goal of the program is to help patients lose weight but it is also concentrated on reversing the risk of heart disease, high blood pressure and diabetes which can lead to heart attacks as well as strokes.

arrow Healthy Tip

lose weightEach individual situation is different and you can have greater or lesser success depending on which diet plan is chosen. It is always advisable to consult your physician before making significant changes to your daily exercise routine or diet. In severe cases sudden changes made to diet or exercise regimens can cause serious health problems.

A Feeding Mother Diet

feeding mother dietAre you feeding your Baby? Don’t forget to take appropriate diet

The feeding mother diet is a balanced diet for mothers that are breastfeeding their babies. This is based on a healthy diet for mothers as well as a balanced diet that will help nurture her growing child. The feeding mother diet is also based on a premise that whatever the mother eats gets transferred to her feeding baby so this is a diet that does not include foods that she can eat but also foods that she cannot eat as well.

Technically, this diet must consist of foods that belong to the main food groups: carbohydrates, fats and proteins plus the daily vitamins and minerals that both the mother and child need.

Here are some tips for mothers that are looking for proper baby feeding techniques:

  1. There is no such thing as the perfect food that will suit a breastfeeding mom. But the closest food that can get mothers the nutrients that she and her baby needs is deep sea fish. One such fish is salmon. This fish contains DHA which is a kind of fat that is important in boosting your baby’s brain development. Actually, all breast milk contain DHA but in different amounts. Moms who eat salmon will greatly increase DHA levels which can be an important part of a healthy diet. The ideal amount of salmon to take each week is about an average of 12 oz. or about two servings.
  2. Low fat dairy products just like cheese, milk and yoghurt contain amazing amounts of protein, B vitamins and vitamin D. You need these vitamins for better bone development and to improve brain function. Don’t forget that the best dairy must come from fresh sources and should be included in your baby feeding balanced diet.
  3. Citrus fruits like oranges are perfect foods for the feeding mother diet. Oranges are not just easy to carry with you anywhere but will also provide you with vitamin C that you need each day. Vitamin C boosts the mother and the child’s immunity to illness and will also help fight infections.
  4. Whole wheat and grains are foods that breastfeeding mothers need to eat. These foods contain folic acid that will help improve your baby’s health and will also provide you with a rich source of iron and fiber. You can eat whole wheat bread, pastas and crackers for your daily folic acid supply.
  5. Breastfeeding mothers should never forget to eat their leafy green vegetables. Leafy greens are a good source of minerals as well as vitamin A, vitamin C and iron. These will boost you and your baby’s immunity and will provide a rich source of fiber that will improve your digestion. You must eat a healthy serving of green leafy veggies every meal to get the most nutrients and fiber.
  6. Organic eggs will also provide you with proteins and DHA. Eggs are also convenient to eat; from scrambled to hard-boiled eggs, you will certainly get all the health-giving nutrients to improve your health and your infant’s health as well.

What is a Balanced Diet

What is a healthy balanced diet?

Many of us need to know what is a balanced diet especially when we are trying to eat healthy food because of an illness or a medical condition. A healthy diet plan is all about choosing healthy foods and formulating a feasible diet plan. Each person has their own dietary requirements which is why a balanced diet is actually a tailor made diet plan.

Here are some pointers to remember in creating your own balanced diet plan:

  • Calories requirements

    You should base your calorie requirements from your lifestyle. A good technique is the more active you are, the more calories you need in a day in order to maintain weight. You should get your calories from different sources: proteins, fats and carbohydrates. Try to include different types of food sources in your diet but be sure to include foods from all these sources.

  • Fruits and Vegetables

    fruits-and-veggiesYour diet should have a health supply of fruits and vegetables. Not only will you be able to get your daily vitamin and mineral needs from fruits and veggies, you will also be getting enough fiber for a healthy digestion and cardiovascular system. Fruits and veggies also have the least amounts of calories compared to other foods so this means you can eat larger quantities and make room for a few healthy snacks!

    Related: Know health benefits of Apple

  • Carbohydrates

    You need carbohydrates for energy and the best sources are breads, pasta, rice and potatoes/sweet potatoes.  Avoid simple carbohydrates that contain empty calories. With these foods you will feel full and will also help you have energy for all your activities throughout the day.

  • Milk Products

    A healthy balanced diet also consists of milk and dairy products. Unless you have allergies or you simply cannot tolerate milk, you should drink up to two glasses of milk to supply your body with enough calcium for strong bones. You should also eat other milk products like cheese, butter, yoghurt and many more.

  • Sea Food

    The more you eat fish the more you will reduce heart problems as well as improve your nervous system health. Fish and sea foods are great sources of antioxidants and minerals that the body needs to have optimum growth. Choose mackerel, tuna, salmon and sardines but be sure to be careful about adding extra condiments which are outside of your diet plan.

  • Salt

    Salt brings out the flavor in foods but eating too much salty foods or consuming more salt (more than 6 grams in day) is unhealthy. Avoid too much salt to prevent cardiovascular illness.

    Related: Know healthy Teenagers diet

  • waterWater

    A part of a healthy balanced diet plan is to drink more water and fluids. Water is a universal solvent and it can dilute toxins from the body to be flushed out of the kidneys and the large colon. Water also improves skin and mucous membrane health. Try to drink as much as 8 to 10 glasses of water each day.

Finally, consult your doctor if you have any illness or medical condition. Your doctor is the ideal resource for the most suitable diet plan to follow. Be sure to include any food allergies and sensitivities along with your new balanced diet plan.