Tag-Archive for ◊ Diet food ◊

Why Kids Need Water
Author: admin
• Wednesday, June 23rd, 2010

To stay healthy and energetic, your child’s body needs plenty of healthy fluids every day. Water is a perfect choice, since it hydrates without adding unnecessary calories. Our bodies use it regulate temperature, eliminate waste, and cushion our spinal cord and joints. Milk and juice offer benefits, too, as a source of both fluids and essential nutrients such as calcium and vitamin C.

How Much Liquid Do Kids Need?

You’ve probably heard the oft-repeated advice that you should drink 8 cups of water every day. Does the same rule apply to children? Yes and no. According to the Institute of Medicine (a division of the National Academy of Sciences, charged with advising the nation on health topics), most adults get all the liquids they need every day just by eating and drinking normally–with meals, and when they are thirsty. Any beverages, including caffeinated ones, count toward the daily fluid intake your body needs (which is closer to 10 cups than 8, by the way), and food, especially fruits and vegetables, contains water too.

Kids under 8 years old need a little less fluid than adults, but the advice is the same—they should drink healthy beverages with meals, plus sip water any time they are thirsty. Of course, if they are playing or exercising vigorously, or if it’s very hot outside, they’ll need more liquids to make up for what their bodies are losing to perspiration.

What Should Kids Drink?

  • Water: Straight from the tap is fine (bottled isn’t necessary) but your child may drink more if it’s chilled, and/or if she has a special cup, bottle, or canteen for her H2O.
  • Milk: Make it low- or non-fat (for kids 2 and up; littler ones need the fat for brain development). Serve two cups a day for kids 8 and under, three cups for older children and teens. Kids need the calcium and vitamin D in dairy products, so if your child doesn’t like milk, try flavoring it, or find other sources of these nutrients.
  • Juice: Limit to 4-6 ounces a day for kids 6 and under (that’s ½ to ¾ of a cup). Older kids and teens can have 8-12 ounces a day. 100 percent fruit juice is best—check the label. Fruit drinks, punches, and ades may have added sugars (and calories). That 100% fruit juice does count as one of your child’s servings of fruit for the day—but it doesn’t have the fiber that whole fruit does.
  • Sports drinks: Generally, avoid these since they add calories and sugar, but few nutrients, to your child’s diet. But if he’s exercising vigorously and prefers sports drinks to water, let him drink up—it’s more important that he stays hydrated. The American Academy of Pediatrics recommends 4 to 6 ounces of fluid every 15 minutes for a 90-pound child while he’s exercising. The AAP also suggests weighing your child before and after he exercises so you can see how much fluid he lost—then you’ll know how much he needs to replace during future workouts.
  • Soda: Avoid. It’s nothing but empty calories.
Category: Health  | Tags: , , , , ,  | 3 Comments
4 Ways to Control Your Appetite
Author: admin
• Friday, December 18th, 2009

Lots of advice about diet, however, one undeniable fact, we always eat too much. Now, at least two-thirds of American adults have the obesity. In average, the weight of men and women body now increasing about 8 kg (18 pounds) than the average man in the 1970s. In the meantime, part of the brain that regulates hunger, the hypothalamus has not evolved since 30 years ago. So, it was clear that this related to our intake. In order not to increase again, you can try to do the following things to control your appetite.

1. Give hunger “rating”
Before you chew or put something in his mouth, gave ratings of how you feel in your stomach on a scale of 1 to 5. Score 1 for very hungry and score 5 for satiety. When you reach the score rating 4-5, that’s mean it doesn’t came from physical and you don’t need to eat. So you need to find out more what makes you want to eat. The most common reasons for eating while on the score rating 4-5 because of boredom or stress. Way to overcome such as by conducting activities that don’t relate to the activities of eating, for example, mingle with friends, a walk, or reading.

2. Think about what you eat
External stimuli are often disturbing when we were eating. These disturbances often make us eat without thinking how much we eat. An experiment had been done that subjects eat soup from a bowl that was given filler pipe on the bottom. During their dinner, keep the bowl filled with soup from the bottom without their knowledge. The result, they are able to eat foods 73 percent more than those who ate from regular bowls. This means: eating enough needed attention, planning, and the ability to hold back.

3. Alert triggers
The End of overeating, theorized that we eat when not hungry because the combination of fat, sugar, and salt contained in the snack is difficult for us to reject. The more food we eat, the more dopamine (the neurotransmitter associated with pleasure) that produced our brains, the more we consume. Over time, the mere sight or smell of certain foods, it is enough to make your brain active part of our satisfaction.

For that, it suggested to choose snacks that don’t pass processing and not much fat, sugar, and salt. Plan to eat meals and snacks away from time. Avoid trigger situations (if your home is through the bakery, choose another route), or imagine the actual food is not good for you with the unpleasant images (eg, associate ice cream with a fat stack).

4. Foods with content
People are not too BASED on the number of calories / create to indicate they are full. In contrast, humans are more often stuffed with a view indicating the number or amount of food in front of them, do some tricks to your body. Choose foods that contain lots of water, such as vegetables, fruits, and clear soup.

Protein and fiber can also help a person achieve satiety without overeating. Foods such as salmon, chicken breast, nonfat yogurt, low-fat cheese, vegetables, oatmeal, peas, and chicken-vegetable soup can be an option.

Category: Diet  | Tags: , , ,  | One Comment