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Joti P

BBC - Health: Healthy eating for teenagers - 0 views

www.bbc.co.uk/...life_adolescence.shtml

health eating teenagers

shared by Joti P on 06 Jan 12 - No Cached
  • Teenagers and diet
  • should sustain growth and promote good health.
  • number of physiological changes occur that affect nutritional needs
  • ...22 more annotations...
  • Nutrition
  • Intake of iron and calcium was also below ideal levels among many of the teenagers. Meanwhile the rising levels of obesity suggest many young people are eating too many calories.
  • Iron deficiency
  • most common nutritional deficiencies in the UK.
  • can result in iron-deficiency anaemia.
  • body doesn't absorb iron quite as easily from non-meat sources, but you can enhance absorption by combining them with a food rich in vitamin C
  • so it's better to have a glass of orange juice with your breakfast cereal than a cup of tea.
  • Calcium deficiency
  • Bones continue to grow and strengthen until the age of 30, and the teenage years are very important to this development.
  • Vitamin D, calcium and phosphorous are vital for this process, with calcium requirements for the teenage years ranging from 800mg to 1,000mg per day.
  • Calcium-rich foods should be consumed every day.
  • Plenty of starchy carbohydrates
  • Plenty of fruit and vegetables
  • Two to three portions of dairy products
  • Two servings of protein
  • Limit sugar-rich food and drinks
  • Drink six to eight glasses of fluid a day
  • Eat regular meals from the main food groups, and minimise intake of high-fat and sugar-rich foods
  • particular attention to getting enough iron and calcium in the diet
  • Maintain a healthy weight
  • physically active
    • Joti P
      Joti P on 06 Jan 12
       
      This website provided useful information on balanced diets in teens and the statistics are surprising but seemingly true.
  • Joti P on 06 Jan 12
     
    question 4
Joti P

Healthy Diet for Teenagers - 0 views

diet.lovetoknow.com/...Healthy_Diet_for_Teenagers

healthy balanced diet teenagers

shared by Joti P on 06 Jan 12 - No Cached
  • Teenagers still have a lot of growing to do, and they need proper nutrients to get them through their busy and active lives.
  • It can help to understan the basics of what teens require in their diets.
  • calcium and iron are especially important because they are necessary for the growth and development occurring at this stage of life.
  • ...17 more annotations...
  • Instead, teach teens which foods should be eaten in moderation and which make up a regular part of a healthy diet.
  • When there's no junk available, both kids and grownups make healthier choices.
    • Joti P
      Joti P on 06 Jan 12
       
      I guess it's easier to satisfy your craving for junkfood by replacing it with something else.
  • Tips for Healthy Eating for Teens
  • Always eat breakfast.
  • include some complex carbohydrates and a piece of fruit or fruit juice.
  • load it up with fruit, veggies, complex carbs and lean protein.
  • Make sure there are plenty of healthy snacks in the house for after-school munchies.
  • research has shown that teens who eat with their families tend to have healthier diets when they're older.
  • girls who have regular family meals have less incidence of eating disorders.
  • make supper healthy dinners as well.
  • Eat moderate portions yourself, as well, to set the example.
  • Teens tend to gulp down their meals quickly. This may cause them to overeat, because feeling full takes a few minutes.
  • Chewing slowly helps improve satiation, causes you to eat fewer calories, and improves nutrient absorption.
  • Offer a varied diet with plenty of fresh fruits and vegetables.
  • same foods repeatedly can lead to nutritional deficiency.
  • Minimize processed foods that come in cans, boxes, bags, jars, and packages. These foods tend to be high in preservatives, sugar, and artificial ingredients.
    • Joti P
      Joti P on 06 Jan 12
       
      although it provided mainly advice for parents, it still provided excellent information on the different things teens can do to ensure a balanced diet.
  • Joti P on 06 Jan 12
     
    4th question 
Joti P

Balanced Diets For Teens | LIVESTRONG.COM - 0 views

www.livestrong.com/...93353-balanced-diets-for-teens

balanced diets teens healthy

shared by Joti P on 06 Jan 12 - No Cached
  • Vegetables
  • amount of vegetables needed to maintain a balanced diet for a 15-year-old girl of average weight is 2.5 cups a day
  • teens need more dark green and orange vegetables such as spinach, broccoli, squash and carrots.
  • ...10 more annotations...
  • Fruits
  • teens should consume less fruit juice and more whole fruit
  • The amount of fruit a teenage boy or girl of average weight should consume for a balanced diet is 2 cups.
  • most popularly eaten fruits among adolescents are apples, pears, and bananas.
  • richly colored fruits, such as berries, melons and mangoes, because they are rich in anti-oxidants and phytonutrients.
  • canned, dried, fresh and frozen fruits are acceptable to meet your daily fruit requirements.
  • Less Sugar
  • dietary intake of added sugars by U.S teens adds up to an average of 260 extra calories a day
  • Teens should consume a variety of vegetables, according to recommendations from the 2010 Dietary Guidelines
  • teens should cut down on soda, energy drinks and juice with added sugar and replace them with water, decaffeinated teas and diluted juices.
  • Joti P on 06 Jan 12
     
    This website is excellent for answering my 4th question.
Joti P

Teen Meal Plans | LIVESTRONG.COM - 0 views

www.livestrong.com/...286231-teen-meal-plans

teen meal plans healthy

shared by Joti P on 06 Jan 12 - No Cached
  • Keeping meal choices minimal of saturated fats, sugars and added salts are also healthy choices.
  • Finding balance in what you plan for your teen to eat is important, according to the Weight-Control Information Network.
  • Types
  • ...14 more annotations...
  • Breakfast is an important meal for everyone, especially teens.
  • keep their brain sharp and focused through lunch time.
  • scrambled egg on a whole wheat bagel for the next day.
  • items such as oatmeal, skim milk and fruit for one day
  • lunch option may be a lean ham and low-fat cheese Panini, half a cup of grapes and a yogurt.
  • Dinner could be a vegetarian lasagna, garlic bread and Italian salad
  • Consideration
  • Avoid having a lot of pre-made or processed snacks and foods in the cupboards.
  • make meals in advance such as casseroles, trail mix, granola and snacks that are free from preservatives and excess sugars and salt.
  • Benefits
  • Utilize leftovers whenever possible to turn into other meals.
  • Young Women's Health suggests that a teen should always have balance in her diet including eating nutrient rich food at regular times and staying away from high fat and fast food meals.
    • Joti P
      Joti P on 06 Jan 12
       
      Going to try to make a goal of eating healthier snacks and not processed garbage. 
    • Joti P
      Joti P on 06 Jan 12
       
      Processed snacks and food contain a high amount of unhealthy substances that can decrease your level of overall health. 
  • Joti P on 06 Jan 12
     
    Good meal planing techniques for insight on my 3rd question. 
Joti P

Healthy Foods To Eat For Dinner | LIVESTRONG.COM - 0 views

www.livestrong.com/...ealthy-foods-to-eat-for-dinner

foods dinner healthy

shared by Joti P on 06 Jan 12 - No Cached
  • Your evening meal must carry you until breakfast
  • it is important to include foods that provide nutrients such as protein and fibe
  • Stir Fry
  • ...15 more annotations...
  • Choose a lean protein source, such as white-meat chicken, trimmed sirloin steak, fish or tofu
  • Include as many colors as possible to get vitamin C, vitamin A and fiber from your meal
  • peppers, carrots, squash, green onions, peas, asparagus and eggplant are all nutrient-dense choices
  • Wraps
  • Opt for whole-wheat tortillas because they provide more fiber than white ones.
  • . Grilled chicken, shredded turkey and lean beef are all protein-packed choices.
  • Add vegetables like carrots, spinach, tomatoes and onions to chicken and drizzle with low-fat ranch dressing.
  • Green onions, red bell peppers, broccoli and low-salt soy sauce goes well with beef.
  • Soups and Stews
  • pot of hearty soup or stew is a satisfying meal that can also provide a variety of important nutrients.
  • Lean ground beef, garlic, onions, low-sodium canned tomatoes, low-sodium canned beans and low-fat cheddar cheese can be combined to prepare a chili that is packed with protein, fiber, calcium and vitamin C.
  • Low-salt chicken broth, potatoes, carrots, onion, celery, corn and shredded chicken is a filling soup that supplies protein, potassium and vitamin A.
  • Grilled Meat and Vegetables
  • Squash, asparagus, eggplant, red potatoes, tomatoes and onions grill well and provide fiber, potassium, vitamin A and vitamin C.
    • Joti P
      Joti P on 06 Jan 12
       
      These examples are very specififc and they provide meal options with a sufficient amount of healthy nutrients. 
  • Joti P on 06 Jan 12
     
    Information on what to be eating for diner and how to improve the diner choices i currently make. Good for my 3rd question.
Joti P

School Lunches - 0 views

kidshealth.org/...school_lunches.html

lunch school healthy

shared by Joti P on 06 Jan 12 - No Cached
  • A kid can choose to eat the green beans or throw them out. A kid also can choose to eat an apple instead of an ice cream sandwich.
  • Eating a variety of healthy foods gives you energy to do stuff
  • helps you grow the way you should
  • ...5 more annotations...
  • keep you from getting sick
  • What does a healthy lunch look like?
  • Most kids have the choice of packing lunch or buying one at school.
  • A packed lunch isn't automatically healthier than one you buy at school.
  • When you pack your lunch, you can be sure it includes your favorite healthy foods — stuff you know you like.
  • Joti P on 06 Jan 12
     
    This provides some lunch tips for my 3rd question.
Joti P

Healthy Foods To Eat Early In The Morning Before A Workout | LIVESTRONG.COM - 0 views

www.livestrong.com/...n-the-morning-before-a-workout

foods morning healthy

shared by Joti P on 06 Jan 12 - No Cached
  • Joti P on 06 Jan 12
     
    This helps with question number three.
Joti P

Teen Nutrition: Helping Teens Make Healthy Food Choices - 0 views

www.mealsmatter.org/...Teen-nutrition.aspx

teen nutrition food choices healthy body

shared by Joti P on 06 Jan 12 - No Cached
  • The foundation for a lifetime of strong bones is built during the teen and young adult years until about age 30
  • research indicates that teenagers are not getting nearly enough calcium to build strong bones and that can lead to osteoporosis later in life.
  • Maintaining normal weight is critically important since obesity often leads to diabetes-type 2, high cholesterol and high blood pressure, conditions once seen most commonly in adults.
  • ...3 more annotations...
  • best way to treat and prevent these problems is a combination of healthy diet and exercise.
  • positive eating patterns fostered during the teen years are very likely to last a lifetime.
  • Improving eating habits among teens is crucially important for two reasons (among others): building strong bones and preventing obesity
  • Joti P on 06 Jan 12
     
    Provides some good insight for question number 2
Joti P

The Secret Food to Mood Connection | Healthy Eating | Nutrition - 0 views

www.musclemagfitness.com/...t-food-to-mood-connection.html

shared by Joti P on 06 Jan 12 - No Cached
    • Joti P
      Joti P on 06 Jan 12
       
      This page is highly specific o the types of food that are good for alertness. 
  • Joti P on 06 Jan 12
     
    With question two I have been trying to find websites/articles that talk about health not including physical health.
Aninder S

Advertising fast food to children and its major shift - YouTube - 0 views

www.youtube.com/watch

Marketing Children Fast Food Canada

shared by Aninder S on 06 Jan 12 - No Cached
  • Aninder S on 06 Jan 12
     
    The number one reason of our health concerns in Canada, is the fast food industry. It's not that Canadians are addicted to fast food, it's the way we are convinced to buy it. Marketing and business schemes are all a part of this world, but using these schemes on kids is cunning way to bring in costumers. Adults and parents need to explain and teach kids about fast food and how it is affecting the modern society. Fast food chains also keep their corporations under wraps, and don't conceal the truth about their products. We need to educate the youth of the future. A starting point may be the documentary the 11th Hour directed by Leila and Nadia Conners.
Aninder S

Canada's Food Guide | Heart&Stroke Health Check Program - 0 views

www.healthcheck.org/...canadas-food-guide

Canada Food Guide

shared by Aninder S on 06 Jan 12 - No Cached
  • Eating Well with Canada’s Food Guide provides direction on the type and amount of food we should eat for overall health
  • By choosing a variety of foods from the four food groups (Vegetables and Fruit, Grain Products, Milk and Alternatives and Meat and Alternatives) and following the recommendations to choose foods lower in fat, sugar and salt, you can add to your overall health and vitality.
  • Eat more vegetables and fruit.
  • ...10 more annotations...
  • Choose whole grains versus refined grains more often.
  • Choose fish* and meat alternatives such as beans, lentils and tofu more often.
  • Drink skim, 1% or 2% milk each day.
  • Within each food group, choose foods that are lower in fat, sugar and salt.
  • Include a small amount (30 – 45 mL) of unsaturated fat, such as oil, salad dressing, soft margarine or mayonnaise each day.
  • Limit your intake of : saturated fats from fatty meats, butter, lard, shortening and hard margarine sugar from desserts and soft drinks foods and beverages high in calories, fat, sugar or salt
  • Avoid foods with trans fats.
  • CFG recommends two food guide servings of fish each week. See Health Canada’s advice on limiting certain types of fish
  • By eating a variety of foods from each of the food groups you’re more likely to get all of the nutrients you need, and by limiting your intake of fat, sugar and salt, our eating pattern will be healthier.
    • Aninder S
      Aninder S on 06 Jan 12
       
      In order to maintain a healthy balance of food make sure you eat from all the four food groups to receive all the nutrients that you require. Now this food guide doesn't always work for everyone because of dietary restrictions, but there are always alternatives. http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php. You can click on this link and actually make your own personal food guide suited to your needs, that way you get all the essential nutrients. 
Aninder S

How Canada Performs 2011-Lifestyle and Health - YouTube - 0 views

www.youtube.com/watch

Canada Lifestyle Health

shared by Aninder S on 06 Jan 12 - No Cached
  • Aninder S on 06 Jan 12
     
    This next video discusses both the positives and the negative associated with Canada's health system. We have improved our overall health rate through the use of modern technology, but we have not been able to control the rise in obesity and diabetes.
Aninder S

Grand Challenges Canada: Canadian Rising Stars in Global Health - Sample Submission Vid... - 0 views

www.youtube.com/watch

Dr.Silver Canada Health Provider

shared by Aninder S on 06 Jan 12 - No Cached
  • Aninder S on 06 Jan 12
     
    Canada may be seeing a rise in health concerns, but we are far better off than many other countries. Yes, we are not a perfect country and do have health issues across the nation, but we are still very capable of providing health care for almost all Canadians. As leaders it is our responsibility to help other developing nations like India, to improve on their health systems, and be role models. We do our best to help around the world through Canada's International Assistance at Work programme, that has helped many people in poverty over the last few decades.
Joti P

Eating Organic Food To Improve Your Health - 0 views

www.streetdirectory.com/...od_to_improve_your_health.html

organic health food Healthy

shared by Joti P on 06 Jan 12 - No Cached
  • may provide many health benefits
  • Even though further research needs to be done to gain a better understanding of the benefits of organic food, there is still much valuable information to share with you.
  • Even though further research needs to be done to gain a better understanding of the benefits of organic food, there is still much valuable information to share with you
  • ...3 more annotations...
  • Even though further research needs to be done to gain a better understanding of the benefits of organic food, there is still much valuable information to share with you.
  • this food is highly nutritious and contains higher levels of vitamins and minerals.
  • contain higher amounts of antioxidants, which help reduce the risk of developing cancers.
  • Joti P on 06 Jan 12
     
    This helps to answer my second question 
Aninder S

Body mass index, overweight or obese, self-reported, adult, by age group and sex - 0 views

www40.statcan.ca/...health81b-eng.htm

Health Canadians BMI

shared by Aninder S on 06 Jan 12 - No Cached
  • 18 to 19 years 23.5 21.5 25.6 25.4 23
  • Males 28.9 23.5 32.3 30.0 28.0
  • Females 18.2 19.6 17.6 20.0 18.4
  • ...3 more annotations...
  • 20 to 34 years 39.3 40.6 40.3 39.3 40.6
  • Males 47.8 50.0 47.9 46.8 48.3 Females 29.9 30.4 32.0 31.1 32.1
  • 35 to 44 years 50.8 51.2 51.8 52.8 52.7 Males 62.0 63.1 62.3 63.6 64.3 Females 38.8 39.2 40.9 41.4 40.3
    • Aninder S
      Aninder S on 06 Jan 12
       
      These numbers show that throughout the years on average the obesity rate in Canada has risen, not in all categories, but in the majority. I haven't posted all age groups, so just click on the link. These numbers also give the a legitimate reason as to why the government taxes so much on unhealthy (junk) food, whereas you don't get taxed on fruits and vegetables. If this system does work, then junk food will become more expensive than healthy food. Which is definitely a good thing. I think countries that don't impose such laws are seeing the most rise in obesity rates, take the US for an example. You can get a meal for $10 here at McDonald's, where in the states $10 could literally get you five meals. Also the states has no limit to coupons. You are allowed to use multiple coupons for one transaction for a single item, and get it totally free, in Canada one coupon per transaction. Finding coupons is not that difficult and you can virtually get things free in the states. Free and food always works with everyone, and it doesn't matter what the food may be.
Joti P

Healthty Eating Alternatives | LIVESTRONG.COM - 0 views

www.livestrong.com/...2-healthty-eating-alternatives

alternatives eating healthy

shared by Joti P on 05 Jan 12 - No Cached
  • Eating a healthy diet isn't about cutting a bunch of calories or eliminating certain food groups.
  • should include all major nutrients and keep you feeling satisfied and energetic.
  • Whole Grains
  • ...16 more annotations...
  • foods ranging from white rice to buckwheat.
  • whole grains are generally healthier because they offer more fiber
  • Examples of whole grains include barley, brown rice, oatmeal and whole-wheat bread.
  • Unsaturated Fats
  • Fat calories should make up about ¼ to 1/3 of the calories you eat.
  • saturated and trans fats can damage your cholesterol levels and increase your risk of heart disease
  • Swap these less healthy fat sources out for unsaturated fats, which are found mostly in nuts, seeds, plant oils and fish.
  • Lean Proteins
  • Protein should make up about 10 to 35 percent of your total calories
  • Fish, seeds and nuts also happen to be high in protein.
  • choose skinless chicken breast over fried dark chicken meat, replace whole milk with low-fat or skim milk, and choose beans over red meat in tacos, for example.
  • Fresh Fruits and Vegetables
  • get about 1½ to 2 cups of fruit per day and 2 to 3 cups of vegetables per day
  • a glass of 100 percent fruit juice can equal one serving of fruit but you shouldn't fill up on juice because it doesn't contain any fiber.
  • canned and frozen fruits and vegetables can be healthy alternatives when you don't have access to fresh produce, but avoid the ones that have been doused in salt, sugar, syrup and creamy sauces.
  • fresh fruits and vegetables can become less healthy if you prepare them in unhealthy ways
  • Joti P on 05 Jan 12
     
    This site was good to see how I could change eating habits by finding different alternatives for food. 
Aninder S

Obesity Silent Killer in India - YouTube - 0 views

www.youtube.com/watch

Obesity India

shared by Aninder S on 06 Jan 12 - No Cached
  • Aninder S on 06 Jan 12
     
    The fact that obesity has become the number one reason of death, alongside malnutrition, is a frightening thought. Currently, in Canada, the number one cause of death is cancer, which is in many cases uncontrolled by the person who is diagnosed by it. But obesity, however, is a something we do to ourselves because we don't look after our bodies. And it is more difficult as well for people in India to find an alternative source to unhealthy food, because of the country's economic state. Perhaps with further government funding for health issues, the country might be able to work at one of it's major causes of deaths.
Aninder S

'India in grip of obesity epidemic' - Times Of India - 0 views

articles.timesofindia.indiatimes.com/...dia-and-china-overweight-rates

Obesity India

shared by Aninder S on 06 Jan 12 - No Cached
  • India is now in the grip of an obesity epidemic and the trend needs to be immediately arrested by taxing junk food, restricting food ads and making food labelling clearer, according to a study.
  • India's overweight rates increased by 20%.
  • Currently, almost 1 in 5 men and over 1 in 6 women are overweight. In some urban areas, the rates are as high as 40%.
  • ...4 more annotations...
  • According to estimates in the study, the annual cost of broad-based prevention strategies tackling obesity and other health threats, such as alcohol consumption, smoking, high blood pressure and cholesterol, would be less than $2 per person per year in India
  • Upto 4,42,000 life years could be gained through a combination of prevention programmes in India every year. The cost-effectiveness ratio of a prevention strategy would be $268 per life year gained in good health in India
  • Obesity is the root for several non-communicable diseases (NCDs)
  • Another study in the Lancet on Thursday predicts that by 2030, nearly 70% of all global deaths will be from non-communicable diseases like cancer, diabetes, and respiratory and heart disease. Of these 70% of deaths, 80% will be in the less wealthy nations like India.
    • Aninder S
      Aninder S on 06 Jan 12
       
      My question does focus on Indian food and related health benefits and concerns, but this doesn't mean that other countries and cultures aren't facing the same issues. The world in general is in a state where there are now more overall obese people than starving. The surplus of food has risen, and the cost of food has fallen. We need to control how much we eat and which foods we spend our money on (no McDonald's!)
Aninder S

Healthy Indian Food Options: Quick Guide | BuiltLean.com - 0 views

www.builtlean.com/...ndian-food-options-quick-guide

Healthy Indian Food

shared by Aninder S on 06 Jan 12 - No Cached
  • Masala is a blend of Indian spices that adds great flavor to a dish. It’s wonderful on its own but, do pay attention as some restaurants will a lot of oil to keep flavors intense OR add cream to their sauce.
  • Makhani is a traditional meat and/or vegetable dish cooked in a tomato sauce with ghee (clarified butter) or cream. Although rich in flavor, this may not be the most waist-friendly dish
  • -Malai is a cream that is used in many Indian dishes (often sweet dishes). So, yes, this also is most likely a heavier dish.
  • ...6 more annotations...
  • Clay ovens are a large part of Indian cooking. Meat, fish, or chicken are usually marinated, spiced, and cooked to perfection. Usually, it is considered a full-flavored, lower-calorie dish
  • Naan, a favorite of many is offered in array of different flavors (even whole wheat!). One piece will make a small dent (average is around 200 calories)
  • If you have had curry sauce, you know that it is typically well-seasoned AND well-spiced. Additionally, it can also be flavored with ghee making it a heavy dish
  • Coconut milk can add a great deal of flavor and is certainly healthier than a heavy cream. However, its high fat content can make one meal the equivalent of two
  • BUT, like anything, too much of a good thing loses its value. A serving of rice is ½ cup (105 calories). The average served at a restaurant – 1 cup (210 calories)
  • Most Indian desserts are cream or milk-based. This keeps calories and fat high, unfortunately
    • Aninder S
      Aninder S on 06 Jan 12
       
      This article is a better version of the previous one, as it describes that alterations that can be made to indian food and how we can still eat the food we love, but just with fewer calories. This doesn't only apply to indian food, but to all food in general. Making the healthier choice will be better in the long run!
Aninder S

Is Indian Food Fattening? | LIVESTRONG.COM - 0 views

www.livestrong.com/...18322-is-indian-food-fattening

Indian Food Health

shared by Aninder S on 06 Jan 12 - No Cached
  • The cooking style and ingredients greatly increase the fat in some Indian dishes, such as dairy-based curries, pakora, paneer, fried bread and samosas.
  • Many meat, vegetable and bread dishes are fried or sauteed with clarified butter, coconut oil, milk and cream, which all add a high content of saturated fat to the dish.
  • Saturated fat can increase your risk of developing heart disease
  • ...5 more annotations...
  • clarified butter, also known as ghee, in many of the recipes brings the calories from fat up to as much as 50 percent.
  • try some healthier Indian alternatives that are roasted, baked or steamed. These include steamed rice, naan, matar pulao, meat tikka or tandoori and curries made with a vegetable or dal base instead of a dairy base
  • choose an Indian restaurant that creates lower-fat versions of dishes
  • Ask the restaurant to cook your food in unsaturated oils instead of clarified butter, coconut oil or milk. Request yogurt-based curries instead of ones made with coconut oil.
    • Aninder S
      Aninder S on 06 Jan 12
       
      This is something I deal with on a daily basis, and I'm sure many of you can relate to. Traditionally putting in all the components that make it unhealthier in a dish puts more flavour into the dish, so without the food doesn't really taste good. Also for me especially I have an acquired taste for indian food, in that it has to taste a certain way for me to like it. This article would be more helpful it it explained how to still keep the essence and flavour of the dish but also reducing the fat and oil content. 
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