Science of eating

SCIENCE OF EATING

HEALTHY FOOD

        The people should eat healthy food for strong bones and healthy teeth.The healthest foods are vegetables and fruits. For example the apples, oranges, lemons and bananas have very much vitamins.It’s very important for our body. The people don’t enough healthy food eat and it’s usually the reason for many illnesses.

WHAT DO I LIKE TO EAT??

I like the fruits. For example strawberries, bananas and oranges. I like sweets too. The most favourite sweet is chocolate.So than I often forget about healthy food.I usually eat mussli with milk and cacao on breakfast, on dinner I eat soup and salad, on supper I eat sandwich with cheese and tomatos.

 UNHEALTHY FOOD     

For the people the most dangerous thing is Fast-Food wich causes putting on weight very quickly.Fast-Food doesn’t have vitamins.This food depends the people. For figure and teeth very bad are sweets. Those  have much energy, but have too much sugar.

WHAT ARE GOOD FAST FOOD AND RESTAURANT SUGGESTIONS FOR CHILDREN?

 Whether you are dining out with your children or grandchildren, it is important to know how to make good fast food and restaurant choices. Children love to eat out, but the growing numbers of overweight and obese children mean that adults need to take more responsibility for proper nutrition, and more importantly, help children make good choices. Nearly one-third of children eat fast food every day, and those children who do eat fast food tend to consume more calories on a daily basis. These increased calories lead to increased pounds and add to the child's risk of becoming overweight. It is important to keep this in mind when you are thinking about taking your children or grandchildren out to eat with you. These facts make it all the more important to think about making healthy choices. When you find yourself out to eat with children, particularly at fast food restaurants, keep in mind some of the main points outlined above. That being said, it might be hard to persuade your youngster to order a salad instead of a cheeseburger, but you can steer them towards healthier options. Below are some important things to remember about fast food/restaurant dining for kids. 

•      Soda is highly caloric and not nutritious – kids should have water or milk instead.
•      Avoid chicken nuggets – fried nuggets are sorry imposters of real chicken.
•      Skip the fries - consider taking along a bag of mini carrots, grapes or other fruits and vegetables to have instead. This will add vitamins and fiber to the meal.
•      Order the kids meal with some substitutions. Children often love the kid's meal more for the fun box and toys than for the food. Let them order the kid's meal, but ask to make substitutions for the soda and the fries if possible. Many restaurants are making it easier to substitute and all usually have water and milk available as beverage options. In sit-down restaurants, help them opt for chicken and vegetables or spaghetti with tomato sauce rather than a big plate of macaroni and cheese.

 THE HEALTHY EATING PYRAMID:

  The Healthy Eating Pyramid sits on a foundation of daily exercise and weight control. Why? These two related elements strongly influence your chances of staying healthy. They also affect what and how you eat and how your food affects you. The other bricks of the Healthy Eating Pyramid include:

•   Whole Grain Foods (at most meals).

The body needs carbohydrates mainly for energy. The best sources of carbohydrates are whole grains such as oatmeal, whole-wheat bread, and brown rice. They deliver the outer (bran) and inner (germ) layers along with energy-rich starch. The body can't digest whole grains as quickly as it can highly processed carbohydrates such as white flour. This keeps blood sugar and insulin levels from rising, then falling, too quickly. Better control of blood sugar and insulin can keep hunger at bay and may prevent the development of type 2 diabetes.                                                                     

• Plant Oils.

Surprised that the Healthy Eating Pyramid puts some fats near the base, indicating they are okay to eat? Although this recommendation seems to go against conventional wisdom, it's exactly in line with the evidence and with common eating habits. The average American gets one third or more of his or her daily calories from fats, so placing them near the foundation of the pyramid makes sense. Note, though, that it specifically mentions plant oils, not all types of fat. Good sources of healthy unsaturated fats include olive, canola, soy, corn, sunflower, peanut, and other vegetable oils, as well as fatty fish such as salmon. These healthy fats not only improve cholesterol levels (when eaten in place of highly processed carbohydrates) but can also protect the heart from sudden and potentially deadly rhythm problems.(3)

• Vegetables (in abundance) and Fruits (2 to 3 times).

A diet rich in fruits and vegetables can decrease the chances of having a heart attack or stroke; protect against a variety of cancers; lower blood pressure; help you avoid the painful intestinal ailment called diverticulitis; guard against cataract and macular degeneration, the major cause of vision loss among people over age 65; and add variety to your diet and wake up your palate.   

• Fish, Poultry, and Eggs (0 to 2 times).

These are important sources of protein. A wealth of research suggests that eating fish can reduce the risk of heart disease. Chicken and turkey are also good sources of protein and can be low in saturated fat. Eggs, which have long been demonized because they contain fairly high levels of cholesterol, aren't as bad as they're cracked up to be. In fact, an egg is a much better breakfast than a doughnut cooked in an oil rich in trans fats or a bagel made from refined flour.                                

• Nuts and Legumes (1 to 3 times).

Nuts and legumes are excellent sources of protein, fiber, vitamins, and minerals. Legumes include black beans, navy beans, garbanzos, and other beans that are usually sold dried. Many kinds of nuts contain healthy fats, and packages of some varieties (almonds, walnuts, pecans, peanuts, hazelnuts, and pistachios) can now even carry a label saying they're good for your heart.

• Dairy or Calcium Supplement (1 to 2 times).

Building bone and keeping it strong takes calcium, vitamin D, exercise, and a whole lot more. Dairy products have traditionally been Americans' main source of calcium. But there are other healthy ways to get calcium than from milk and cheese, which can contain a lot of saturated fat. Three glasses of whole milk, for example, contains as much saturated fat as 13 strips of cooked bacon. If you enjoy dairy foods, try to stick with no-fat or low-fat products. If you don't like dairy products, calcium supplements offer an easy and inexpensive way to get your daily calcium.

• Red Meat and Butter (Use Sparingly):

These sit at the top of the Healthy Eating Pyramid because they contain lots of saturated fat. If you eat red meat every day, switching to fish or chicken several times a week can improve cholesterol levels. So can switching from butter to olive oil. 

• White Rice, White Bread, Potatoes, Pasta, and Sweets (Use Sparingly):

      Why are these all-American staples at the top, rather than the bottom, of   the Healthy Eating Pyramid? They can cause fast and furious increases in blood sugar that can lead to weight gain, diabetes, heart disease, and other chronic disorders. Whole-grain carbohydrates cause slower, steadier increases in blood sugar that don't overwhelm the body's ability to handle this much needed but potentially dangerous nutrient.

• Multiple Vitamin:

      A daily multivitamin, multimineral supplement offers a kind of nutritional                    backup. While it can't in any way replace healthy eating, or make up for unhealthy eating, it can fill in the nutrient holes that may sometimes affect even the most careful eaters. You don't need an expensive name-brand or designer vitamin. A standard, store-brand, RDA-level one is fine. Look for   one that meets the requirements of the USP (U.S. Pharmacopeia), an organization that sets standards for drugs and supplements.

• Alcohol (in moderation):

      Scores of studies suggest that having an alcoholic drink a day lowers the risk of heart disease. Moderation is clearly important, since alcohol has risks as well as benefits. For men, a good balance point is 1 to 2 drinks a day. For women, it's at most one drink a day.