everbody likes cake, but some of people alfraid to eat cake because scare to getting fat.
this a simple healthy cake, try it
everbody likes cake, but some of people alfraid to eat cake because scare to getting fat.
this a simple healthy cake, try it
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How Can We As Teenagers Lose Weight Safely?
When you're a teen, dieting can be dangerous because you may not get the right kinds and amounts of nutrients, which can lead to poor growth and other health problems. But eating healthy meals and snacks combined with reasonable amounts of exercise can help you lose weight and develop properly at the same time. For a lot of people, just being more active might help them lose weight without even changing what they eat. Regular exercise also helps them feel healthier and better about themselves.
The best way to diet is to eat a wide variety of enough food to meet your body's needs. Aim to eat more fruits and veggies, cut back on meats high in fat (like burgers and hot dogs), greasy fried foods, and sweets, and drink more water instead of sugary drinks like sports drinks or sodas.
If you are concerned about your body's size or think you need to lose weight, talk with your doctor or a registered dietitian, who may reassure you that you are at a healthy weight. Or if you are overweight, he or she can sit down with you and determine the best way for you to reach a healthy weight.
Great Ways to Find Good Health
If you want to change your health habits, here are some tried-and-true tips:
- Exercise! Find a sport you like, walk to school, or ride a bike a few times per week.
- Drink fat-free or low-fat milk. (Many teens mistakenly think that milk has more calories than other drinks like soda. But a cup of skim milk has only 80 calories as well as protein and calcium. A can of soda has 150 calories of sugar and no other nutrients at all.)
- Eat a variety of foods, including plenty — at least five servings a day — of fruits and veggies. (And no, unfortunately, potato chips don't count as veggies!)
- Drink plenty of water.
- Choose a variety of protein foods, like lean meat and poultry, seafood, beans, soy products and nuts
- Eat whole grains (like whole-wheat bread or pasta), which provide fiber, B vitamins, and iron.
- Eat breakfast. Studies show that people who eat breakfast do better in school, tend to eat less throughout the day, and are less likely to be overweight.
- Choose smaller portions at fast-food restaurants. Avoid supersizing even if it feels like better value.
- Stay away from fad diets — you might lose a few pounds temporarily, but if you don't focus on changing your habits, you'll probably just gain it back when you go back to your usual way of eating.
- Don't take diet pills, even ones you get over the counter.
- Avoid seeing foods as "good" or "bad" or eliminating entire groups of foods, like dairy. If you eliminate entire food groups, you may miss out on important nutrients, like calcium.
- If you choose to become a vegetarian, talk to your doctor or dietitian about how to make nutritious vegetarian choices.
Dieting Danger Signs
How do you know if your diet is out of control? Warning signs include:
- continuing to diet, even if not overweight
- physical changes, such as weakness, headaches, or dizziness
- withdrawal from family and friends
- poor school performance
- eating in secret
- thinking about food all the time
- restricting activities because of food or compulsive exercise
- fear of food
- wearing baggy clothes as a way to hide thinness
- vomiting after meals or using laxatives
If you, or someone you know, shows any of these signs, talk to a trusted adult or doctor.
Dieting and weight control can consume your life. By accepting your body and making healthy choices, you can keep your weight under control and enjoy life at the same time.
Be thankfull for what God gives to you, thankyou
Danger of diet for teenagers
High - protein diets. Low-fat diets. All-vegetable diets. No-carb diets. With all the focus on dieting, how do you figure out what's healthy and what isn't?
Lots of people feel pressured to lose weight and try different types of diets. But if you really need to lose weight, improving your eating habits and exercising will help you more than any diet.
Why Do People Diet?
People diet for many reasons. Some are at an unhealthy weight and need to pay closer attention to their eating and exercise habits. Some play sports and want to be in top physical condition. Others may think they would look and feel better if they lost a few pounds.
Some people may diet because they think they are supposed to look a certain way. Actors and actresses are thin, and most fashions are shown off by very thin models. But this look is unrealistic for most people — not to mention physically damaging to the models and stars who struggle to maintain it.
By the time they turn 12 or 13, most teen girls start to go through body changes that are natural and necessary: Their hips broaden, their breasts develop, and suddenly the way they look may not match girls on TV or in magazine ads. Guys develop at different rates, too. Those guys with washboard abs you see in clothing ads are usually in their twenties.
Can Diets Be Unhealthy?
Any diet on which you eat fewer calories than you need to get through the day — like an 800-calorie-per-day diet, for instance — can be dangerous. Diets that don't allow any fat also can be bad for you. Everyone needs a certain amount of fat in their diet — about 30% of total calories — so no one should eat a completely fat-free diet.
Don't fall for diets that restrict certain food groups, either. A diet that requires you to say no to bread or pasta or allows you to eat only fruit is unhealthy. You won't get the vitamins and minerals you need. And although you may lose weight, you'll probably gain it back as soon as you start eating normally again.
Some people start dieting because they think all the problems in their lives are because of weight. Others have an area of their lives that they can't control, like an alcoholic parent, so they focus excessively on something they can control — their exercise and food intake.
People who diet may get lots of praise and compliments from friends and family when they start losing pounds, which makes them feel good. But eventually a person reaches a weight plateau — and doesn't lose as much weight as before because the body is trying to maintain a healthy weight. People in these situations eventually discover that, even if they do lose weight, they aren't any happier.
Some people may find it hard to control their eating, so they stick with an extreme diet for a little while, but then eat tons of food. Feeling guilty about the binge, they vomit or use laxatives. Eating too little to maintain a healthy weight (anorexia) or eating only to throw up the calories (bulimia) are both eating disorders, which are harmful to a person's health. Someone with an eating disorder needs medical treatment right away.
Getting more good food, omega, and diet!
Okay, so you realize you need to avoid saturated fat and trans fat… but how do you get the healthy monounsaturated and polyunsaturated fats everyone keeps talking about?
The best sources of healthy monounsaturated and polyunsaturated fats are vegetable oils, nuts, seeds, and fish.
- Cook with olive oil. Use olive oil for stovetop cooking, rather than butter, stick margarine, or lard. For baking, try canola or vegetable oil.
- Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.
- Reach for the nuts. You can also add nuts to vegetable dishes or use them instead of breadcrumbs on chicken or fish.
- Snack on olives. Olives are high in healthy monounsaturated fats. But unlike most other high-fat foods, they make for a low-calorie snack when eaten on their own. Try them plain or make a tapenade for dipping.
- Dress your own salad. Commercial salad dressings are often high in saturated fat or made with damaged trans fat oils. Create your own healthy dressings with high-quality, cold-pressed olive oil, flaxseed oil, or sesame oil.
Choosing the best omega-3 supplement
With so many omega-3 and fish oil supplements and fortified foods, making the right choice can be tricky. These guidelines can help.
- Avoid products that don’t list the source of their omega-3s. Does the package list the source of omega-3 fatty acids? If not, chances are it’s ALA (sometimes from plain old canola or soybean oil), which most Westerners already get plenty of.
- Don’t fall for fortified foods. Many fortified foods (such as margarine, eggs, and milk) claim to be high in omega-3 fatty acids, but often, the real amount of omega-3 is miniscule.
- Look for the total amount of EPA and DHA on the label. The bottle may say 1,000 milligrams of fish oil, but it’s the amount of omega-3 that matters. Read the small print. It may show only 300 mg of EPA and DHA (sometimes listed as “omega-3 fatty acids”), which means you’d have to take three capsules to get close to 1,000 milligrams of omega-3.
- Choose supplements that are mercury-free, pharmaceutical grade and molecularly distilled.Make sure the supplement contains both DHA and EPA. They may be hard to find, but supplements with higher concentrations of EPA are better.
Fish oil supplements can cause stomach upset and belching, especially when you first start taking them. To reduce these side effects, take them with food. You may also want to start with a low dose and gradually increase it, or divide the dose among your three meals.
The truth about dietary fat and cholesterol
Cholesterol is a fatty, wax-like substance that your body needs to function properly. In and of itself, cholesterol isn’t bad. But when you get too much of it, it can have a negative impact on your health.
Cholesterol comes from two sources: your body and food. Your body (specifically, the liver) produces some of the cholesterol you need naturally. But you also get cholesterol directly from any animal products you eat, such as eggs, meat, and dairy. Together, these two sources contribute to your blood cholesterol level.
Good vs. bad cholesterol
As with dietary fat, there are good and bad types of cholesterol. HDL cholesterol is the "good" kind of cholesterol found in your blood. LDL cholesterol is the "bad” kind. The key is to keep LDL levels low while, conversely, low HDL can be a marker for increased cardiovascular risk. High levels of HDL cholesterol may help protect against heart disease and stroke, while high levels of LDL cholesterol can clog arteries, increasing your risk.
Research shows that there is only a weak link between the amount of cholesterol you eat and your blood cholesterol levels. The biggest influence on your total and LDL cholesterol is the type of fats you eat—not your dietary cholesterol. So instead of counting cholesterol, simply focus on replacing bad fats with good fats.
- Monounsaturated fats lower total and bad (LDL) cholesterol levels, while increasing good cholesterol (HDL).
- Polyunsaturated fats lower triglycerides and fight inflammation.
- Saturated fats raise your blood cholesterol.
- Trans fats are even worse than saturated fats, since they not only raise your bad LDL cholesterol, but also lower the good HDL cholesterol.
Choosing Healthy Fats
GOOD FATS, BAD FAT, AND THE POWER OF OMEGA 3
For years, nutritionists and doctors have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the types of fat you eat that really matter. Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. In fact, good fats—such as omega-3 fats—are essential to physical and emotional health
Making sense of dietary fat
A walk down the grocery aisle will confirm our obsession with low-fat foods. We’re bombarded with supposedly guilt-free options: baked potato chips, fat-free ice cream, low-fat candies, cookies, and cakes. But while our low-fat options have exploded, so have obesity rates. Clearly, low-fat foods and diets haven’t delivered on their trim, healthy promises.
Despite what you may have been told, fat isn’t always the bad guy in the waistline wars. Bad fats, such as saturated fats and trans fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, and so forth. But good fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.
As a matter of fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.
The answer isn’t cutting out the fat—it’s learning to make healthy choices and to replace bad fats with good ones that promote health and well-being.
Types of dietary fat: Good fats vs. bad fats
To understand good and bad fats, you need to know the names of the players and some information about them. There are four major types of fats:
- monounsaturated fats
- polyunsaturated fats
- saturated fats
- trans fats
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.
| GOOD FATS | |
| Monounsaturated fat | Polyunsaturated fat |
|
|
Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol.
Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).
| BAD FATS | |
| Saturated fat | Trans fat |
|
|
General guidelines for choosing healthy fats
With so many different sources of dietary fat—some good and some bad—the choices can get confusing. But the bottom line is simple: don’t go no-fat, go good fat.
If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing saturated fats and trans fats with good fats. This might mean replacing some of the meat you eat with beans and legumes, or using olive oil rather than butter.
- Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods goes a long way. Also limit fast food.
- Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions.
- Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
How much fat is too much?
How much fat is too much depends on your lifestyle, your weight, your age, and most importantly the state of your health. The USDA recommends that the average individual:
- Keep total fat intake to 20-35% of calories
- Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
- Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
Get your personalized daily fat limits
See Resources and References section below for an easy-to-use tool from the American Heart Association that calculates your personalized daily calorie needs, recommended range for total fats, and limits for trans fats and saturated fats.
Saturated fats: Reduce this bad fat
When focusing on healthy fats, a good place to start is reducing your consumption of saturated fats. Saturated fats are mainly found in animal products such as red meat and whole milk dairy products. Poultry and fish also contain saturated fat, but less than red meat. Other sources of saturated fat include tropical vegetable oils such as coconut oil and palm oil.
Simple ways to reduce saturated fat
- Eat less red meat (beef, pork, or lamb) and more fish and chicken
- Go for lean cuts of meat, and stick to white meat, which has less saturated fat.
- Bake, broil, or grill instead of frying.
- Remove the skin from chicken and trim as much fat off of meat as possible before cooking.
- Avoid breaded meats and vegetables and deep-fried foods.
- Choose low-fat milk and lower-fat cheeses like mozzarella whenever possible; enjoy full-fat dairy in moderation.
- Use liquid vegetable oils such as olive oil or canola oil instead of lard, shortening, or butter.
- Avoid cream and cheese sauces, or have them served on the side.
| Sources of Saturated Fats | Healthier Options |
Butter
|
Olive oil
|
Cheese
|
Low-fat or reduced-fat cheese
|
Red meat
|
White meat chicken or turkey
|
Cream
|
Low-fat milk or fat-free creamer
|
Eggs
|
Egg whites, an egg substitute (e.g. Eggbeaters), or tofu
|
Ice cream
|
Frozen yogurt or reduced fat ice cream
|
Whole milk
|
Skim or 1% milk
|
Sour cream
|
Plain, non-fat yogurt
|
Eliminate trans fats from your diet
A trans fat is a normal fat molecule that has been twisted and deformed during a process calledhydrogenation. During this process, liquid vegetable oil is heated and combined with hydrogen gas. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers—and very bad for you.
No amount of trans fats is healthy. Trans fats contribute to major health problems, from heart disease to cancer.
Sources of trans fats
Many people think of margarine when they picture trans fats, and it’s true that some margarines are loaded with them. However, the primary source of trans fats in the Western diet comes from commercially-prepared baked goods and snack foods:
- Baked goods – cookies, crackers, cakes, muffins, pie crusts, pizza dough, and some breads like hamburger buns
- Fried foods – doughnuts, French fries, fried chicken, chicken nuggets, and hard taco shells
- Snack foods – potato, corn, and tortilla chips; candy; packaged or microwave popcorn
- Solid fats – stick margarine and semi-solid vegetable shortening
- Pre-mixed products – cake mix, pancake mix, and chocolate drink mix
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