Diet Care

Fast Food Tips

2011-07-08T10:31:00.004+03:00

You got addictive with Fast Food, and do not know how to stop it? Some Fast-Food restaurants still use hydrogenated vegetable oils for frying. These oils contain trans fats, which increase your risk for heart disease. Here are tips to Making healthy choices when choosing Fast Food:

Skip the mayonnaise and other sauces –they can add up to 10g of fat or more. Replace with mustard and ketchup.
Avoid soda or juice drinks (like Hawaiian Punch). Try diet soda or better yet, drink milk or orange juice.
Ask for less cheese, and choose low-fat toppings such as onions, mushrooms, green peppers, tomatoes, and other vegetables. Also, dabbing the pizza with a paper napkin will get rid of a lot of the fat from the cheese.

Order a salad instead of fries and choose a low-fat or fat-free dressing.

Avoid super-sized meals. Downsize your order to a “kids meal.”

Skip the cheese and bacon. Ask for some bacon bits on the side, if you must have the taste. Same for cheese. If you must have some cheese, get a tiny side cup of shredded cheese and use a pinch or two.

If you have a choice between grilled and breaded/fried foods, pick the grilled. At McDonalds, a Filet-O-Fish has over twice the grams of fat than a regular hamburger does.

Keep the salad dressing on the side. Dip your fork in before each bite, and scoop up some greens. That way you get great flavor with minimal amount of calories. You can double the calories in a main dish salad by smothering it with dressing.

Avoid high-fat items, such as dressing, bacon bits, and shredded cheese. They all add fat and calories. Choose lettuce and assorted vegetables to make up most of your salad. Select low-fat or fat-free salad dressings, vinegar, or lemon juice when available. Ask for the salad dressing on the side.

Split side dishes when eating with others. Often, only a few bites are enough to “hit the spot”.

Choose low-fat ice cream or ice milk for a tasty dessert. Or share a regular dessert. Avoid the pies and turnovers, and the cinnamon fried dough sticks at Taco Bell. (They’re delicious, but they’re also filled with fat and calories.)

Choose low-fat frozen yogurt, fruit ices, sorbets, and sherbets. A rich dessert can add fun to a well-balanced diet. But eat them only on special occasions.

Avoid the fish sandwich. It’s always fried, and it has more calories than a burger. In this case, fish is not a healthy choice.

Lose half the bun and save half the calories. Take the bottom half off, and cut the top part in half — this makes the beef or chicken patty seem twice as big as well.

Go to a fast-food restaurant with a friend — that way it’s easier to share. On your own, you’ll always eat the whole portion.

Limit your visits to fast-food restaurants to no more than twice a week. Or if you have to go more frequently, limit your fried choices to twice a week.

Ask the cashier for a listing of the restaurant’s nutrition facts.

So, just enjoy your time with family and one thing you should know that It takes 20 mintues for your brain to register that you are full. By eating slowly and enjoying your food, you will be less likely to overeat. Hopefully this information may help and just share to everyone that you know.

The Effect of Fast Food

2011-06-29T06:52:00.003+03:00

Everyone knows about Fast Food, and tasted it. Some of them enjoyed while eating without yhink that the effect of fast food is very dangerous for their health. Fast Food all good tastes, except that it is not nutritionally balanced, therefore unhealthy in the long run if consumed on regular basis. Fast Food consumption has increased in The United State over the past three decades. It's extremely difficult to eat in a healthy way at a fast food restaurant. Fast Food is loaded with calories from sugar and fats (especially the artery-clogging saturated and hydrogenated fats, which are repeatedly reheated to high for frying purposes).

Eating frequent fast food meals causes teens and young adults to gain more weight and face an increased risk of developing insulin resistance according to the results of a study funded by the National Heart, Lung, and Blood Institute (NHLBI) and published in the January 1, 2005 issue of The Lancet.
The effects of fast food include nutritional deficiencies, obesity, increased cholesterol levels, cardiac problems and many other threatening health hazards.

Effects of Fast Food: Sodium and Increased Blood Pressure
According to the recommendations of the National Research Council of the National Academy of Sciences 1,200 - 1,500 mg of sodium is the daily sodium requirement for adults.
Most of these quick and convenient meals contain high amount of sodium, which increases and aggravates the risks of high blood pressure. Sodium can also lead to building-up of fluids in case of people who are suffering from people with congestive heart failure, cirrhosis, or kidney disease.
Effects of Fast Food: Ill Effects of Cholesterol
Meat contains cholesterol and hence leads to the accumulation of bad cholesterol in the body. Cholesterol molecules can accumulate in the arteries and lead to clogging or thickening of the arteries. In case the artery, which carries blood to the heart, gets clogged, it can result in heart attack or even heart failure in extreme cases where blood flow is completely obstructed.
Effects of Fast Food: Dealing with Trans Fat
Trans fat, which is infamous as the worst type of fat, is found abundantly in various fast foods. Trans fat is considered as the most harmful type of fat because it not only increases the ‘bad cholesterol’ (low density lipoprotein) levels but also reduces the ‘good cholesterol’ (High density lipoprotein) levels. Foods that contain artificial trans fats contain up to 45% more trans fat as compared to their natural fat counterparts.
Effects of Fast Food: Unhealthy Lifestyle
Eating fast food and leading a sedentary lifestyle leads to obesity. Fast food is also addictive and hence it is very difficult to give up on their greasy and fatty foods and carbonated drinks and switch to healthier options.

So if you want to lead a healthy and fulfilling life it is best to cut down your fast food intake, switch to healthier options and supplement it with regular fitness exercises. To start with, a simple change that one could make is to successively reduce the frequency of eating fast food and eat more frequently home-cooked food, with plenty of fresh foods and vegetables.

Hopefully, this blog are helpfull for everyone who is looking for information the Effect Fast Food, and just share to your friends and other a million people to keep our health from Fast Food.

Fast Food

2011-06-27T08:59:00.002+03:00

Fast food is nice and cheap. If you are ordering fast food,it will be raedy within few minutes. Some people which is not able to cook or does not have time, they will prefer to order fast food. Unfortunately, they did not think that eating fast food on a regular basis can lead to a host of different health problems, both physical and psychological.

Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. Here are six tips for making healthy choices at fast food restaurants:

Go for the salad, but be aware of hidden calories.
Salads can be a healthy alternative to burgers and fries, but not if they include high-calorie, high-fat ingredients. Salads topped with fried chicken, oily croutons and full-fat dressings can be packing a caloric punch. One popular restaurant offers a salad with fried chicken and bacon, topped with ranch dressing. It actually has more calories and fat and more than twice the sodium as a hamburger and small French fries. Avoid anything fried on your salad, and always order low fat or fat-free dressing.

Add soup to your meal.
Studies show that people who eat soup with their meals eat less and feel more satisfied, but keep in mind that clear, vegetable-based soups have less calories and fat than cream-based soups and chowders. Chili is also a filling and fiber-rich choice.
Hold the mayo, and other special sauces.
You can save a lot of fat and calories just by ordering your sandwich burger without the special sauces. Order ketchup, mustard or barbecue sauce instead.
Stay away from anything crispy or crunchy.
Crispy and crunchy usually equals breaded and/or deep-fried. Avoiding these two bad boys will save a lot of calories. Choose broiled or grilled options instead.
Order water or other unsweetened beverages.
Soda can add a lot of calories to your meal. Most beverage serving sizes are actually quite large. A typical "small" soda can be as much as 16 ounces.
Check the menu for new, healthier options.
With the growing awareness and emphasis on health and weight loss, many fast food restaurants now offer some healthier selections on their menus. Options such as yogurt and granola, fresh apple slices, and veggie burgers are now part of some fast food menus.
Watch portion sizes.
Typical servings in restaurants are much larger than they used to be. Share big portions with a friend, or take some home for later.
Drink water with your meal.
Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
“Undress” your food.
When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
Eat mindfully.
Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.

Hopefully, this information of fast food will share to a million people, and will help everybody keep their healthy lifestyle goals. Now, wherever you are taking yaour famili to have fast food, do not forget the tips making healthy choices in fast food restaurants. Enjoy it.

Bye....MyPyramid, and hello MyPlate

2011-06-16T21:42:00.004+03:00

It is a right time we say,.....Good Bye My pyramid,and say Hello.......MyPlate.....!

United States Department of Agricultural (USDA), food pyramid was created in 1992, and divided into six horizontal sectionc, which containing depictions of foods from each section's food group. It was updated in 2005 with colorful wedges replacing the horizontal sectoins and renamed MyPyramid. And now,....on the 2010, Dietary Guidelines, from MyPyramid changed to MyPlate food group. MyPlate divides a plate into four labeled section that show what balanced meal should look like. Fruits and vegetables take up half the plate, while the other side offers one section for protein and one session for grains. Dairy is seen to the side in a blue circle much like a cup.

The plate also shows how to balance your food groups. There's a reason the protein section is smaller: You don't need as much from that group. Eating more fruits and vegetables will help you eat fewer calories overall, which helps you keep a healthy weight. Eating fruits and vegetables also gives you lots of vitamins and minerals.
The plate features four sections (vegetables, fruits, grains, and protein) plus a side order of dairy in blue. How about the plate? The plate just like the pyramid where stripes were different widths, the plate has been divided so that the grain section is bigger than the protein section. Why? Because nutrition experts recommend you eat more vegetables than fruit and more grains than protein foods.
Here are the Dietary Guidelines 2010 messages for consumers:
1. Balancing Calories: Enjoy your food, but eat less, Avoid over-sized portions.
2. Foods to Increase: Make half your plate fruits and vegetables, Make at least half your grains whole grains, Switch to fat-free or low-fat (1%) milk.
3. Foods to Reduce, Compare sodium in foods like soup, bread and frozen meals, and choose the foods with lower numbers, Drink water instead of sugary drinks.

The new icon, MyPlate is more simple and easy to memorize and understand, with more emphasis placed on fruits and vegetables. MyPlate may be a fun way to help and support individual and families make healthier meal choices. we encourage to all people who wants to be health to follow the new era of dietary guidlines and become familiar with the new MyPlate icon, enjoy it.