A Teen's Guide to Good Nutrition
Transcript of A Teen's Guide to Good Nutrition
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Beln Artagaveytia
Trabal
Woodlands School
A Teens Guide to
Good Nutrition
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Diet
What is meant by diet?Most probably, if you think of the word
diet the first thing you think about might be
associated with any of the following:
restrictive eating, eating small amounts of
food, avoiding certain kinds of food, weight
loss, etc. This use of the word may be in
sentences like: Shes on a diet. Or Im going
on a diet.
But this isnt the only meaning of the
word, or the most accurate, technically speaking. From a nutritional point of
view, a diet is the foods that a person usually eats. A clear example is to say
that somebodys diet isnt healthy, because the foods they habitually eat
arent very nutritious.
But the differences between diets are not just if they are healthy or not.
Health, cultural or ethical issues may incline a person to make choices
regarding their diet, like restricting certain foods or food groups for instance.
This is quite common, in fact, you may know somebody who is a vegetarian,
who doesnt eat meat, or perhaps a friend who is diabetic and tends to avoid
foods that contain sugar.
Most people are omnivore (from Latin: omniall, everything; vorare to devour)
[1], which means they eat both animal and plant products. Vegetarians are
those who follow a plant-based diet, and there are different types, some are:
Vegan: Diet consists of only foods of plant origin.
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Lacto-vegetarian: Diet consists of plant foods plus some or all dairy
products.
Ovo-Lacto-vegetarian: Diet consists of plant foods, dairy products, and
eggs.
Semi- or partial vegetarian: Diet consists of plant foods and may
include chicken or fish, dairy products, and eggs. It does not include
red meat.[2]
Here is a table that shows some of the most common diets:
[3]
The word diet alone is also used to talk about diet plans, which tend to
have the same weight loss goals. They point what the person who goes on the
diet should and shouldnt eat and how much. These plans are often very
restrictive and not healthy at all, they may even be dangerous. You may have
heard of many of them, like: The Zone Diet, South Beach Diet, Cabbage Soup
Diet, Atkins Diet, Grapefruit Diet, between several others.
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Balanced DietYou may have probably heard this a thousand times: In order to be
healthy, we have to eat a balanced diet; A balanced diet is the key to a
healthy life; If you eat a balanced diet you will feel better/ be healthier/lose
weight/... So the question is: what does eating a balanced diet imply?
Eating a balanced diet implies getting foods and drinks from all the food
groups and in the right amounts, therefore some of these should be
consumed in moderation. It supplies the body with the energy and nutrients it
needs to perform everyday tasks, build new cells, breathe, etc. Thus, eating
an unbalanced diet can cause problems with the maintenance of body tissues,
nervous system function, growth and development, and bone and muscle
systems.[4]
And so, now, how can it be
achieved? One of the main objectives of
this guide is to explain the concepts
needed so that you can eat a balanceddiet making your own decisions based
on the knowledge that youve acquired.
However there are a few basic
guidelines that are sort of rules of
thumb, golden rules, or however you
want to call them.
VARIETY: Eat foods from all of the food groups in the appropriate
amounts. These amounts may vary depending on the person and
the reference they take. Below is an example of a divided plate
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from the United States Department of Agriculture:
[5]
CALORIES: Keep in mind your own energy needs. If you eat too
many calories, youll gain weight. If you eat too few calories, you
could wind up being underweight, you probably wont get enough
nutrients either and your body wont be working right.
PORTIONS: Controlling your portions is very important to control
your caloric intake as well as how much of each food group you
are consuming. Remember that balanced means you shouldnt
be getting too little or too much of any nutrient. The previous
image of the plate goes well with this concept too.
MEALS: You shouldnt skip any meals, or eat too much in between
meals either. Of course this will vary depending on your culture,
your traditions, etc., but keeping an order on what you eat will
help you to keep track of it and to make sure that you are eating
correctly.
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MetabolismYou probably have heard or seen the word metabolism lately. Perhaps in
magazines claiming ways to boost your metabolism and lose weight,
somebody complaining about their slow metabolism or somebodys fast
metabolism. Okay, so, what is metabolism, exactly? And what is the hype all
about?
Well, metabolism is the sum of the chemical reactions that happen
continuously in ones body. It is what permits life and enables your body to
function, they enable your muscles to contract, you brain to think, keep your
body warm, etc. These reactions require energy, which you get from the foods
that you eat.
Our metabolism is actually composed of two parts which complement
each other:
ANABOLISM: this is the part that uses the energy. It takes rathersimple molecules and turns them into more complex ones for
storage in the form of fat, carbohydrates and/or protein. These
are used to store energy for the future, maintain body tissues,
and for the growth of cells.
CATABOLISM: this is the part that produces energy for body
functions. It breaks down large molecules from the foods you
eat (mainly fat and carbohydrates) to release energy.
The energy the metabolism needs everyday to work right is called the
basal metabolic rate (BMR); it is in fact, the rate at which ones body burns
energy. This does not count the energy used moving, such as when you
exercise. The BMR is different for everybody, it depends mainly on your age,
gender, height and weight, nevertheless, one kilo of fat doesnt need as much
energy as one kilo of muscle, even when it is inactive. Other affecting factors
are genetics and functioning of certain glands, for instance the thyroid.
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An estimation of ones BMR can be calculated through a formula called
the Harris Benedict Equation and its result is in calories (will explain after this):
Women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) -(4.7 x age in years)
Men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8
x age in years)[6]
It is important to remember that it is an estimative, for it doesnt take
into account the lean (muscle) mass and thus the muscle-fat ratio. Also, thereis a way to do an estimation of the total of energy needed daily according to
your own physical activity:
If you are sedentary (little or no exercise) : BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) :
BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5days/week) : BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) :
BMR x 1.725
If you are extra active (very hard exercise/sports & physical
job or 2x training) : BMR x 1.9[7]
As I said, the result of this equation is in calories, which you must have
heard or seen before. A calorie is a unit used to measure heat, and as heat is a
form of energy, it is used to measure the energy a food provides. Although we
always talk about calories, when we are referring to food energy the actual
unit is the kilocalorie (kcal), but you will usually see it as simply calorie. You
may also find that sometimes the kiloJoule (kJ) is used to measure food
energy, because actually the Joule is the heat/energy unit according to theInternational System of Units
[8].
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less energy; then your body gets the energy it needs from these fat stores.
And if you take in the same energy from foods than you burn each day, your
weight will be maintained. As I said, it is all about balance.
One great way to picture this is to think of a scale, having on the right
side the calories you burn in a day and on the left side the calories you eat in
that day.
If the scale is even, your weight wont be altered.
If the scale is tilted to the left you will gain weight.
If the scale is titled to the right, you will lose weight.
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Carbohydrates
Carbohydrates are one of the three macronutrients and are the bodysmain source of energy, in fact, between 40% and 60% of a persons calories
should come from carbohydrates. Each gram of carbohydrate contains 4 kcal.
You can find carbohydrates in a wide range of foods: bread, beans, fruit,
grains, milk, vegetables, pasta, other baked goods, sugary foods like soda and
candy.
The most common kinds of
carbohydrate are: sugars,
starches and fibres. They are all
based on a sugar molecule, a
simple union of hydrogen, carbon
and oxygen, hence their name.
Starches and fibres are chains of
these sugar molecules. What yourdigestive system does with them
is: it breaks them down into the
simple sugar molecules that can
pass to the bloodstream and converts digestible carbohydrates into glucose,
which is the kind cells can use as a source of energy.
FibreFibre is a special kind of carbohydrate because it is not digestible;
nevertheless, it is very important to the human diet. There are two kinds of
fibre: soluble and insoluble fibre. Soluble fibre attaches to fatty substances
and flushes them out of the body as waste, which helps decrease levels of
LDL, also known as the bad cholesterol. It also helps regulate the body's use
of sugars, helping to keep hunger and blood sugar in check. Insoluble fibre
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helps push food through the intestinal tract, promoting regularity and helping
prevent constipation.[10]
Great sources of fibre include:
Whole-grain breads and cereals
Fruits like apples, oranges, bananas, berries, prunes, and pears
Vegetables like green peas, broccoli, spinach, and artichokes
Legumes (split peas, soy, lentils, etc.)
Almonds[11]
DiabetesTo protect the levels of blood glucose from being too high and thus
breaking the balance, special cells in your pancreas releases a hormone called
insulin which lowers the amount of glucose in blood when they become too
high. The excess glucose is stored in cells or used for energy. As the glucoselevels get low, another hormone is secreted by the pancreas called glucagon.
This gives the signal to release stored glucose when there isnt enough of it in
the bloodstream.
In diabetic people this
process doesnt work
correctly, and the causesvary depending on the kind
of diabetes the person
suffers from. People with
type 1 diabetes dont
produce enough insulin, so
their levels of glucose in the
blood cannot be successfullylowered. People with type 2
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diabetes still produce insulin but do not respond normally to it. This is known
as insulin resistance, the insulin cant get into the cells. When this happens,
the pancreas starts producing even more insulin, it then wears out and it cant
produce any more insulin.
Genes, a sedentary lifestyle, being overweight, and a diet rich in
processed carbohydrates can each promote insulin resistance. (The
combination is far worse.) Data from the Insulin Resistance Atherosclerosis
Study suggests that cutting back on refined grains and eating more whole
grains in their place can improve insulin sensitivity.[12]
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ProteinProteins are part of every cell in our bodies; it is also present in all body
fluids, except for bile and urine. Thats why they are sometimes called the
building blocks of life. The cells in many tissues, such as those of muscles,
tendons and ligaments are maintained with protein. It is important in kids and
teens for proper growth and development. They also provide energy to our
bodies, just like carbohydrates, each gram of protein contains 4 kcal. Protein is
found in the following foods:
Meats, poultry, and fish
Legumes (dry beans and peas)
Tofu
Eggs
Nuts and seeds
Milk and milk products
Grains, some vegetables, and some fruits (provide only smallamounts of protein
relative to other
sources)[14]
Each protein molecule is a
large polymer chain of aminoacids. In the stomach during
digestion, they are broken down
into their different amino acids,
which are later used to produce
the necessary proteins. There
are 20 amino acids present in
nature and they can be dividedinto two groups. There are the 9 essential amino acids that can only be
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obtained through food. Then the other 11 non-essential amino acids can be
produced by the body from other amino acids.
Proteins can be classified as complete or incomplete. Complete proteinscontain all of the essential amino acids, while incomplete proteins dont. All
meat and other animal products are sources of complete proteins. These
include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products.
Protein in foods (such as grains, fruits, and vegetables) is either low,
incomplete protein or lack one of the essential amino acids. These food
sources are considered incomplete proteins.[13]
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FatsOf the three nutrients that supply energy to our bodies, fats provide the
most. Opposite to protein and carbohydrates, each gram of fat contains 9
kcal, which is more than double. This makes them not only a great source of
energy, but also great for storing it. The extra calories that you take in are
stored as fat inside the cells of the adipose tissue. Also, many important
nutrients such as vitamins A, D, E and K are fat soluble, meaning they have to
be consumed along with fat to be digested, absorbed and transported.
Healthy, unsaturated fats have been proven to lower the amounts of LDL
(bad cholesterol) as well as raising the levels f HDL (good cholesterol).
Unsaturated fats are predominantly found in foods from plants, such as
vegetable oils, nuts, and seeds. They are liquids at room temperature. There
are two types of unsaturated fats:
Monounsaturated fats are found in high
concentrations in canola, peanut, and olive
oils; avocados; nuts such as almonds,
hazelnuts, and pecans; and seeds such as
pumpkin and sesame seeds.
Polyunsaturated fats are found in high
concentrations in sunflower, corn, soybean,
and flaxseed oils, and also in foods such as
walnuts, flax seeds, and fish. Omega-3 fats,
[...] are an important type of
polyunsaturated fat. The body can't make
these, so they must come from food.[15]
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Saturated fats would be the bad
kind of fat, because our bodies
already produce this fat, so there
should be no need to consume it;
but most importantly because it
increases total cholesterol by raising
LDL levels. It is present in many
animal products such as meat,
poultry with skin, sea food and
whole-milk dairy products. Some
vegetable foods also contain
considerable amounts of this fat, for
instance, coconut, palm and palm
kernel oils. You should try to limit your intake of this fat by cutting down on
these foods.
Trans fats would be the worst of all, for they not only increase LDL levels,
but they also decrease HDL levels. These are produced when vegetable oils go
through a process called hydrogenation, which makes it solid, more stable and
less likely to spoil. As it can be heated up several times, it is used a lot for
frying. Trans fats are present in fried food, process foods, prepared baked
goods, margarines, and snack
foods. You should therefore
eliminate trans fats from your
diet by avoiding the previous
mentioned foods and checking
the nutrition facts label of the
foods you buy.
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Vitamins and MineralsIn addition to proteins, carbohydrates and fats, the diet must include
salts, vitamins, water and vegetable fibre. These substances are present in a
balanced diet and do not normally have to be taken in separately.
Proteins, carbohydrates and fats provide the body with carbon (C),
hydrogen (H), oxygen (O), nitrogen (N), sulphur (S) and phosphorus (P), but
there are several more elements that the body needs and which occur as salts
in the food we eat.
VitaminsVitamins are a group of organic substances quite unrelated from each
other in their chemical structure. The features shared by all vitamins are:
They are not digested or broken down for energy
Mostly, they are not built into the body structures
They are essential in small quantities for health
They are needed for chemical reactions in the cells, working in
association with enzymes.
Plants can generate their own vitamins in their leaves, but animals have to
take them in ready-made from plants or other animals.
Fifteen or more vitamins have been identified and they are sometimes
grouped into two classes:
Fat-soluble Found mostly in animal fats or vegetable oils
Water-soluble Present in green leaves, fruits, and cereal grains
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Name and source of
vitamin
Diseases and symptoms
caused by lack of vitamin
Notes
Retinol (vitamin A;fat-soluble)
Liver, cheese, butter,
margarine, milk, eggs
Reduced resistance todisease, particularly those
which enter through the
epithelium. Poor night
vision. Cornea of eyes
becomes dry and opaque
leading to keratomalacia
and blindness.
The yellow pigments,carotene, present in
green leaves and carrots
is turned into retinol by
the body.
Retinol forms part of the
light-sensitive pigmentin the retina.
Retinol is stored in the
liver.
Carotene (vitamin A;
water-soluble)
Fresh green leaves
and carrots
Ascorbic acid
(vitamin C; water-
soluble)
Oranges, lemons,
grapefruit, tomatoes,fresh green
vegetables, potatoes
Fibres in connective tissue
of skin and blood vessels
do not form properly,
leading to bleeding under
the skin, particularly at
the joints, swollen,
bleeding gums and poor
healing of wounds. These
are all symptoms of
scurvy.
Possibly acts as catalyst i
cell respiration. Scurvy is
only likely to occur
when fresh food is not
available. Cows milk
and milk powders
contains little ascorbic
acid so babies may need
additional sources.
Cannot be stored in the
body; daily intake
needed.
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Calciferol (vitamin D;
fat-soluble)
Butter, milk, cheese,
egg-yolk, liver, fish-
liver oil
Calcium is not deposited
properly in the bones,
causing rickets in young
children because the
bones remain soft and are
deformed by the childs
weight.
Deficiency in adults causes
osteomalacia; fractures
are likely.
Calciferol helps the
absorption of calcium
from the intestine and
the deposition of
calcium salts in the
bones.
Natural fats in the skin
are converted to a form
of calciferol by sunlight.
The B vitamins There are ten or more water-soluble vitamins which occur
together, particularly in whole grains, peas and beans. A deficiency of any one
of these vitamins is likely to occur only in communities living on restricted
diets such as maize or milled rice.
Folic acid is a B vitamin which, recently, has been shown to be effective in
reducing the incidence of birth defects such as spina bifida. Women planning
a pregnancy may be advised to take supplements of folic acid. It is present
naturally in green vegetables, root vegetables and whole grain products.
There are several other substances classed as vitamins, e.g. riboflavin (B2),
tocopherol (E), phylloquinone, but these are either (1) unlikely to be missing
from the diet, or (2) their functions are not fully understood.
Vitamin K plays a part in the blood-clotting process. It is widely available in
green vegetables and is also made by the bacteria living normally in the
intestine. Consequently it is unlikely to be lacking except in people whose
intestinal bacteria have been reduced by heavy doses of antibiotics.
[16]
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Minerals
Iron
Part of
haemoglobin
Pigment in red blood cells (erythrocytes) Important for the carrying of oxygen round the bodyMillions of red blood cells break down each day and their iron
is stored by the liver and used to make more haemoglobin.
However, some iron is lost and it needs to be taken in (adults
15 mg a day).
It's alsoneeded in
The muscles Enzyme systems in all the body cellsSources Red meat (especially liver and kidney) Eggs Nuts Bread
Spinach and other green vegetables
Deficiency Some form of anaemia: insufficient haemoglobin is made
and the oxygen-carrying capacity of the blood is reduced.
Calcium
Functions Deposited in the bones and teeth in the form of calcium
phosphate and makes them hard. It is present in blood plasma and is essential in normalblood clotting. It is needed in the chemical changes which makemuscles contract. It is needed for the transmission of nerve impulses.
Sources Milk and cheese are the richest
Present in most foods in small quantities
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Absorption Many calcium salts are not soluble in water and pass through
the alimentary canal without being absorbed. For it to be absorbed it must be in its right form, the dietbalanced and the intestine healthy. Vitamin D and bile salts are needed.
Iodine
Needed in only small quantitiesForms essential part of thyroxine (hormone produced in the thyroid
gland)
Sources Sea fish and shellfish are specially rich. Present in most vegetables provided that the soil they grow inisn't deficient of it. Potassium iodine may be added to table salt.
Phosphorus
Needed For the calcium phosphate of bone
For DNA
Sources Present in nearly all food Particularly abundant in cheese, meat and fish.[17]
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WaterOur bodies consist of a 70% of water; it is a main component in the
cytoplasm of all cells and body fluids. Due to the fact that many substances
are soluble in water, they can be carried around the body through the
different fluids such as blood, to be used or as waste.
We lose water constantly when we sweat, exercise, and go to the
bathroom. All this water needs to be replenished, thats why you might have
heard time and time again that you need to drink plenty of water every day.
You may have also heard that you have to drink eight glasses of water a day,
however, that isnt precisely right. The amount of water a person should drink
each day depends in a serious of factors including gender, age, weight,
exercise, environmental conditions, etc. What you can try to do is to pay
attention to how thirsty you are and try drinking water with every meal.
There is another problem too, because you may drink enough liquid each
day, it just may not be the right kind, though. Sodas and other soft drinks may
be very tasty and refreshing, but theyre full of sugar and high fructose corn
syrup as well as lots of additives like artificial flavourings and colorants. None
of these do any good to your health, plus, the sugars provide a lot of calories
which lead to obesity. Diet soft drinks arent any better; the sugar substitutes
added are believed to be bad for your health too (for instance aspartame has
been linked with diabetes) and could increase your waistline[18]
.
You should rethink juices too, because they also contain a lot of calories, it
is better to eat the actual fruit which also has other nutrients (such as fibre)
and will fill you up. Not to mention that not all the juices in the market are all
natural; many juice contain added sugars, preservatives, and other additives.
Cappuccinos, frappuccinos, milkshakes and many other milk based drinks are
usually loaded with sugar and saturated fat. You should try to focus on
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drinking mainly water, but you can also drink tea and coffee with little or no
sugar and/or milk or cream.
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Food LabelsYou can find food labels or nutrition facts labels on the packaging of most
packaged foods, usually at the back. It is important that you pay attention to
this label before eating or buying a food item to really know how healthy it is,
or not. This label contains information on the energy and nutrients that the
food contains. This is what a nutrition facts label looks like:
The first thing listed is the serving size. All the information below is
relative to the serving size stated, however, the serving size on the label may
not be the same as the one you usually eat so be careful. If your serving is
twice the size as the one on the label, you should double the calories, fat,
sodium, etc. The label provides the number of calories and the amount ofnutrients that a serving of the stated size provides to you when you eat it. It
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also shows the percentage of the daily value of such nutrient according to a
2000 kcal diet.
Although this kind of label is usually present only on packaged foods, youcan find the nutritional information of other foods online, for instance of
vegetables or a certain cut of meat. A website that is great for this purpose is
Nutrition Data (http://nutritiondata.self.com/) which has a very extensive
database and features the information in the same format as the packaging of
your favourite snack.
Here are some guidelines on what to focus on when reading the label:
[19]
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Food Additives
You wont find these in the nutrition facts label, but you can spot them inthe ingredients list. Usually they have very difficult, almost unpronounceable
names. Some are natural and some others are artificial, and they are added by
food manufacturers to improve the food in a certain way, its appearance,
flavour, shelf life, etc.
There are uncountable food additives and there are lots of kinds too.
These are some of them:
Antioxidants
Substances used to preserve food by retarding deterioration,
rancidity, or discoloration due to oxidation.
Colours and Colouring Adjuncts
Substances used to impart, preserve, or enhance the colour or
shading of a food, including colour stabilizers, colour fixatives, colour-
retention agents, etc.
Drying Agents
Substances with moisture-absorbing ability, used to maintain an
environment of low moisture.
Emulsifiers and Emulsifier SaltsSubstances which modify surface tension in the component phase of
an emulsion to establish a uniform dispersion or emulsion.
Firming Agents
Substances added to precipitate residual pectin, thus strengthening
the supporting tissue and preventing its collapse during processing.
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Flavour Enhancers
Substances added to supplement, enhance, or modify the original
taste and/or aroma of a food, without imparting a characteristic taste
or aroma of its own.
Flavouring Agents and Adjuvants
Substances added to impart or help impart a taste or aroma in food.
Leavening Agents
Substances used to produce or stimulate production of carbon dioxide
in baked goods to impart a light texture, including yeast, yeast foods,and calcium salts.
Non-Nutritive Sweeteners
Substances having less than 2 percent of the caloric value of sucrose
per equivalent unit of sweetening capacity.
Nutrient Supplements
Substances which are necessary for the body's nutritional and
metabolic processes.
Nutritive Sweeteners
Substances having greater than 2 percent of the caloric value of
sucrose per equivalent unit of sweetening capacity.
Stabilizers and ThickenersSubstances used to produce viscous solutions or dispersions, to
impart body, improve consistency, or stabilize emulsions, including
suspending and bodying agents, setting agents, jellying agents, and
bulking agents, etc.
Texturizers
Substances which affect the appearance or feel of the food.[20]
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Food Myths
There are lots of myths regarding food outthere, in magazines, the internet, friends
mouths, etc. Many of them are not true at all;
some of them you may have already realised
after reading this guide, but others are probably
still up in the air. These are some of them and
their explanations:
Fat-free foods arent fattening.
There are lots of food
manufacturers that release these
kinds of products into the market.
Because they lack the fat, the taste
is affected and what is usually done is adding sugar and chemicals
to it, this can actually make the food even more fattening than theoriginal product. Also, because they think these foods will not
make them gain weight, many people eat them in big amounts
and the effect is the opposite.
Salads are always a better
choice.
Nowadays, many chain restaurants are
adding salads to their menus to promote
healthy choices. Nevertheless, most of
these salads contain dressings high in
saturated fats and calories, as well as
sodium.
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If you want to build muscle, you should eat lots of protein.
Most people get their daily dose of protein from the foods they
eat, and rarely there is the need to get it from supplements.
Taking in more protein than what you need will not make you gain
more muscle according to recent studies.
It is better to eat many mini-meals throughout the day.
Eating more meals means more opportunities to overeat, which
would increase the total amount of calories you take in. When it
comes to weight loss, what matters is the total youve consumed
(remember the weight management article).
Skipping meals helps you lose weight.
You may think that by skipping a meal you will be saving yourself
from plenty of calories, but what really happens is that you
become hungrier and are very likely to overeat on your next meal.
And your metabolism will slow down, trying to save energy.
Eating grapefruit will help you burn fat.
Just think about it. Its ridiculous. How
could ever a food dissolve the fat in
your body when you eat it? It really
makes no sense at all. What is true
though, is that grapefruit is low incalories (just like most fruits) and filling,
as well as being loaded with vitamin C
which is always good for you.
Eating a lot in the evening will promote weight gain.
Again, the only thing that matters is the total amount of energy
you take in, it makes no difference when you eat.
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Emotional Eating
It is likely that many times you eat without being hungry at all. You maybe bored, tired, stressed, sad, or even happy. You have nothing to do, so you
head to the kitchen and grab a snack. You may be stressed about school, a
fight with a friend, and you probably eat lots of ice cream or cookies. Also,
when you are happy, for example due to something youve accomplished, you
may reward yourself with your favourite food.
This kind of eating, eating for a
reason other than physical hunger,
is called emotional eating. We all
do it, but some people usually eat
in this way, and they wind up
eating lots of food and many times
the bad kind of foods. This
obviously can affect the personshealth and weight, which can bring
them down again causing more
eating.
When people are down they may reach for certain junk foods when they
are down, often referred to as comfort foods. It is thought that the reason
for this is that these foods activate certain chemicals in the brain that make usfeel good... temporarily. After emotional eating the good feeling fades away
and you might feel even worse after all and what youve eaten, then this
becomes a cycle. If it goes too far, it could become an eating disorder.
The best solution for this is to pay more attention to what you are feeling.
First of all, think if you are really hungry or if you just want to eat. Below is a
chart that may help you realise this.
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[21]
You also have to pay close attention to your emotions and what drives
you to eat. To do this you could write down on a journal how you feel whenyou eat to get to the source of the problem. If you are too tired, you may want
to increase how much you sleep at night. If you are stressed, take some time
to relax, breathe, and listen to some music that makes you feel good (I like
acoustic music and reggae). If there is anything that is bringing you down or
worrying you, talk about it with your parents or a friend, talking about your
problems can be very relieving.
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Eating Disorders
When a person suffers from an eating disorder is obsessed with foodand/or body image and takes extreme measures regarding these matters.
Their eating behaviour is not normal; they are affected by certain factors that
affect the sufferers choices regarding food. Although they are related to food,
eating disorders are basically mental illnesses. There are different kinds of
eating disorders, and many are not classified, they may not be the same in all
people.
Anorexia nervosaThis one is probably the most know type of eating disorder. People who
suffer from anorexia are extremely concerned with body image and they are
afraid of weight gain. They also tend to have a distorted image of what the
ideal body is and they see themselves as fat when they really arent. Because
of this they decrease the amount of food they eat dangerously and/or
exercise excessively, and as result sufferers usually end up being underweight.
About 10% of the cases of anorexia end up with death.
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BulimiaAnorexia and bulimia are similar, the difference
is that the person suffering from bulimia eats in
excess (binge eating) regularly and later tries to
compensate the calories in via extreme measures.
Examples are: provoked vomiting, excessive
exercise, and improper use of laxatives. They are
also very concerned with their physical looks and
act upon a feeling of guilt after binging because they
would become fat.
Binge Eating DisorderBinge Eating Disorder is similar to bulimia in the sense that the sufferer
binges regularly, except that they do not compensate for the excess food. It is
usually an extreme
case of emotional
eating. As a result,
the person becomes
overweight which
leads to high blood
pressure, diabetes,
more chances of
heart disease,between many other
problems that being
overweight brings.
The causes for eating disorders are not yet known, however, there is
some speculation. In the case of anorexia and bulimia, media and the fashion
industry may play a big role putting on pressure to be as thin and perfect as
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the models they show. Also, just wanting to be perfect in everything could
lead to an eating disorder. Big stresses in life could also be implicated, for the
person may look for comfort in food, and maybe vomit it, or may avoid food
the most they can.
Eating disorders are really serious, because the person is really sick, the
impulses that lead them to such behaviours take over them and they cannot
stop. They become addicted.
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References
Diet[1]
Omnivore - Wikipedia, the free encyclopedia (internet)-
http://en.wikipedia.org/wiki/Omnivore
2011[2]
Discovery Health "Vegetarianism - Medical Dictionary"(internet) -
http://healthguide.howstuffworks.com/vegetarianism-dictionary.htm
McGee, W.
1/17/2007[3]
Diet (nutrition) - Wikipedia, the free encyclopedia (internet)-
http://en.wikipedia.org/wiki/Diet_(nutrition)
2011[4]New York Times: Health (internet) -
http://health.nytimes.com/health/guides/nutrition/balanced-
diet/overview.html
6/10/2010[5]
USDAs MyPlate (internet)-http://www.choosemyplate.gov/2011
Wikipedia: Nutrition (internet)-http://en.wikipedia.org/wiki/Diet_(nutrition)
2011
Google Dictionary: Diet(internet)-http://bit.ly/iJ6rFr
New York Times:Health (internet) -
http://health.nytimes.com/health/guides/nutrition/balanced-
diet/overview.html
6/10/2010
Calorie Count: What is a balanced diet?(Internet) -
http://caloriecount.about.com/article/what_is_a_balanced_diet
http://en.wikipedia.org/wiki/Omnivorehttp://en.wikipedia.org/wiki/Omnivorehttp://healthguide.howstuffworks.com/vegetarianism-dictionary.htmhttp://healthguide.howstuffworks.com/vegetarianism-dictionary.htmhttp://en.wikipedia.org/wiki/Diet_(nutrition)http://en.wikipedia.org/wiki/Diet_(nutrition)http://health.nytimes.com/health/guides/nutrition/balanced-diet/overview.htmlhttp://health.nytimes.com/health/guides/nutrition/balanced-diet/overview.htmlhttp://health.nytimes.com/health/guides/nutrition/balanced-diet/overview.htmlhttp://www.choosemyplate.gov/http://www.choosemyplate.gov/http://www.choosemyplate.gov/http://en.wikipedia.org/wiki/Diet_(nutrition)http://en.wikipedia.org/wiki/Diet_(nutrition)http://en.wikipedia.org/wiki/Diet_(nutrition)http://bit.ly/iJ6rFrhttp://bit.ly/iJ6rFrhttp://bit.ly/iJ6rFrhttp://health.nytimes.com/health/guides/nutrition/balanced-diet/overview.htmlhttp://health.nytimes.com/health/guides/nutrition/balanced-diet/overview.htmlhttp://health.nytimes.com/health/guides/nutrition/balanced-diet/overview.htmlhttp://caloriecount.about.com/article/what_is_a_balanced_diethttp://caloriecount.about.com/article/what_is_a_balanced_diethttp://caloriecount.about.com/article/what_is_a_balanced_diethttp://health.nytimes.com/health/guides/nutrition/balanced-diet/overview.htmlhttp://health.nytimes.com/health/guides/nutrition/balanced-diet/overview.htmlhttp://bit.ly/iJ6rFrhttp://en.wikipedia.org/wiki/Diet_(nutrition)http://www.choosemyplate.gov/http://health.nytimes.com/health/guides/nutrition/balanced-diet/overview.htmlhttp://health.nytimes.com/health/guides/nutrition/balanced-diet/overview.htmlhttp://en.wikipedia.org/wiki/Diet_(nutrition)http://healthguide.howstuffworks.com/vegetarianism-dictionary.htmhttp://en.wikipedia.org/wiki/Omnivore -
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Metabolism[6]
BMR Formula (Internet)-http://www.bmi-calculator.net/bmr-
calculator/bmr-formula.php
[7]Harris Benedict Equation (Internet) -http://www.bmi-calculator.net/bmr-
calculator/harris-benedict-equation/[8]
Essentials of the SI: Base & derived units (Internet) -
http://physics.nist.gov/cuu/Units/units.html
Metabolism explained | Better Health Channel (Internet)-
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Metabolism
_explained
November 2009
Metabolism (Internet) -
http://kidshealth.org/teen/your_body/body_basics/metabolism.html#
Dowshen, S.
May 2009
Discovery Health "Diet - Calories - Medical Dictionary"(Internet) -
http://healthguide.howstuffworks.com/diet-calories-dictionary.htm
McGee, W.
9/2/2005
Weight management[9] USDA's MyPlate.gov - Steps to a Healthier Weight(Internet) -
http://www.choosemyplate.gov/STEPS/stepstoahealthierweight.html
June 08, 2011
Calorie Counting - A Guide to Calories & Weight Control(Internet) -
http://www.acaloriecounter.com/calorie-counting.php
http://www.bmi-calculator.net/bmr-calculator/bmr-formula.phphttp://www.bmi-calculator.net/bmr-calculator/bmr-formula.phphttp://www.bmi-calculator.net/bmr-calculator/bmr-formula.phphttp://www.bmi-calculator.net/bmr-calculator/bmr-formula.phphttp://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/http://physics.nist.gov/cuu/Units/units.htmlhttp://physics.nist.gov/cuu/Units/units.htmlhttp://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Metabolism_explainedhttp://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Metabolism_explainedhttp://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Metabolism_explainedhttp://kidshealth.org/teen/your_body/body_basics/metabolism.htmlhttp://kidshealth.org/teen/your_body/body_basics/metabolism.htmlhttp://healthguide.howstuffworks.com/diet-calories-dictionary.htmhttp://healthguide.howstuffworks.com/diet-calories-dictionary.htmhttp://www.choosemyplate.gov/STEPS/stepstoahealthierweight.htmlhttp://www.choosemyplate.gov/STEPS/stepstoahealthierweight.htmlhttp://www.acaloriecounter.com/calorie-counting.phphttp://www.acaloriecounter.com/calorie-counting.phphttp://www.acaloriecounter.com/calorie-counting.phphttp://www.choosemyplate.gov/STEPS/stepstoahealthierweight.htmlhttp://healthguide.howstuffworks.com/diet-calories-dictionary.htmhttp://kidshealth.org/teen/your_body/body_basics/metabolism.htmlhttp://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Metabolism_explainedhttp://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Metabolism_explainedhttp://physics.nist.gov/cuu/Units/units.htmlhttp://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/http://www.bmi-calculator.net/bmr-calculator/bmr-formula.phphttp://www.bmi-calculator.net/bmr-calculator/bmr-formula.php -
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2011
Fats[15]
Fats and Cholesterol: Out with the Bad, In with the Good - What Should I
Eat? - The Nutrition Source - Harvard School of Public Health (Internet)-
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-
story/index.html
Fat: MedlinePlus Medical Encyclopedia (Internet)-
http://www.nlm.nih.gov/medlineplus/ency/article/002468.htmKaneshiro, N. K.
8/2/2011
Fat - Wikipedia, the free encyclopedia (Internet) -
http://en.wikipedia.org/wiki/Fat#Importance_for_living_organisms
2011
Vitamins and mineral[16]Mackean, D.G .
2009
IGCSE Biology second edition + CD.
Hachette UK Company: Hodder Education[17]
Mackean, D.G .
2009
IGCSE Biology second edition + CD.Hachette UK Company: Hodder Education
Water[18]
2 New Studies: Diet Soda Leads to Weight Gain, Diabetes | Fooducate
(Internet) -http://blog.fooducate.com/2011/07/02/2-new-studies-diet-soda-
leads-to-weight-gain-diabetes/
July 2nd, 2011
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/index.htmlhttp://www.nlm.nih.gov/medlineplus/ency/article/002468.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002468.htmhttp://en.wikipedia.org/wiki/Fat#Importance_for_living_organismshttp://en.wikipedia.org/wiki/Fat#Importance_for_living_organismshttp://blog.fooducate.com/2011/07/02/2-new-studies-diet-soda-leads-to-weight-gain-diabetes/http://blog.fooducate.com/2011/07/02/2-new-studies-diet-soda-leads-to-weight-gain-diabetes/http://blog.fooducate.com/2011/07/02/2-new-studies-diet-soda-leads-to-weight-gain-diabetes/http://blog.fooducate.com/2011/07/02/2-new-studies-diet-soda-leads-to-weight-gain-diabetes/http://blog.fooducate.com/2011/07/02/2-new-studies-diet-soda-leads-to-weight-gain-diabetes/http://blog.fooducate.com/2011/07/02/2-new-studies-diet-soda-leads-to-weight-gain-diabetes/http://en.wikipedia.org/wiki/Fat#Importance_for_living_organismshttp://www.nlm.nih.gov/medlineplus/ency/article/002468.htmhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/index.html -
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Mackean, D.G .
2009
IGCSE Biology second edition + CD.
Hachette UK Company: Hodder Education
Water in diet: MedlinePlus Medical Encyclopedia (Internet) -
http://www.nlm.nih.gov/medlineplus/ency/article/002471.htm
Vorvick, L. J.
8/15/2011
Healthy Drinks - The Nutrition Source - Harvard School of Public Health
(internet) -http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/
Food Labels[19]
Nutrition facts label - Wikipedia, the free encyclopedia (Internet)-
http://en.wikipedia.org/wiki/Nutrition_facts_label
2011
Nutrition Facts Help NutritionData.com (Internet)-http://nutritiondata.self.com/help/analysis-help
Discovery Health "Checking Food Labels"(Internet) -
http://health.howstuffworks.com/diseases-conditions/diabetes/checking-
food-labels.htm
Food Additives[20]
Food Additives NutritionData.com (Internet) -http://nutritiondata.self.com/topics/food-additives
Food additive - Wikipedia, the free enciclopedia -
http://en.wikipedia.org/wiki/Food_additive
2011
Food Myths
Top 10 Food Myths Debunked(Internet)-
http://listverse.com/2009/03/18/top-10-food-myths-debunked/
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Frater, J.
March 18, 2009
Top 10 Diet & Nutrition Myths - debunked by Dietitians (Internet)-
http://www.healthcastle.com/nutrition-myths.shtml
Tsang, G.
November, 2005
10 Diet Myths That Won't Go Away - That's Fit(Internet)-
http://www.thatsfit.com/2009/12/03/diet-myths-2/
Fields, J.
December 3rd
, 2009
Top 10 Food Myths and Facts (Internet) -
http://www.womenfitness.net/top10_foodmyths_facts.htm
Emotional Eating[21]
Emotional Eating (Internet) -
http://kidshealth.org/teen/your_mind/emotions/emotional_eating.html#
Lutz Stehl, M.
February, 2010
Emotional eating definition - Medical Dictionary definitions of popular medical
terms easily defined on MedTerms (Internet)-
http://www.medterms.com/script/main/art.asp?articlekey=46450
3/29/2005
Eating Disorders
Eating Disorders (Internet)-http://www.apa.org/helpcenter/eating.aspx
American Psychological Association
Eating Disorders (internet)-
http://kidshealth.org/teen/food_fitness/problems/eat_disorder.html#
New, M.
January 2011
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Anorexia nervosa: MedlinePlus Medical Encyclopedia (Internet) -
http://www.nlm.nih.gov/medlineplus/ency/article/000362.htm
Berger, F. K.
4/18/2011
Bulimia: MedlinePlus Medical Encyclopedia (Internet)-
http://www.nlm.nih.gov/medlineplus/ency/article/000341.htm
Berger, F. K.
4/18/2011
ImagesCover :http://teambuildingproblemsolving.com/images/team_problem.JPG
Diet: Microsoft Offices predesigned images
Balanced diet :http://www.crustpost.com/wp-
content/uploads/2011/09/balanced-diet.jpg
Weight management:http://vivifymedical.com/wp-
content/uploads/2011/05/physician-supervised-weight-management-
300x241.jpg
Carbohydrates:http://health-club.org/wp-
content/uploads/2011/05/Carbohydrate-food.jpg
Diabetes :http://www.wales.nhs.uk/sites3/gallery/598/diabetes.jpg
Protein:
http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/
articles/health_tools/high_protein_diet_slideshow/photolibrary_rf_photo_of
_high_protein_food.jpg
Unsaturated fats:http://www.healthy-balanced-diet.com/wp-
content/uploads/2009/09/healthy_fats.jpg Saturated fats:http://workout911.com/wp-
http://www.nlm.nih.gov/medlineplus/ency/article/000362.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/000362.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/000341.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/000341.htmhttp://teambuildingproblemsolving.com/images/team_problem.JPGhttp://teambuildingproblemsolving.com/images/team_problem.JPGhttp://teambuildingproblemsolving.com/images/team_problem.JPGhttp://www.crustpost.com/wp-content/uploads/2011/09/balanced-diet.jpghttp://www.crustpost.com/wp-content/uploads/2011/09/balanced-diet.jpghttp://www.crustpost.com/wp-content/uploads/2011/09/balanced-diet.jpghttp://www.crustpost.com/wp-content/uploads/2011/09/balanced-diet.jpghttp://vivifymedical.com/wp-content/uploads/2011/05/physician-supervised-weight-management-300x241.jpghttp://vivifymedical.com/wp-content/uploads/2011/05/physician-supervised-weight-management-300x241.jpghttp://vivifymedical.com/wp-content/uploads/2011/05/physician-supervised-weight-management-300x241.jpghttp://vivifymedical.com/wp-content/uploads/2011/05/physician-supervised-weight-management-300x241.jpghttp://vivifymedical.com/wp-content/uploads/2011/05/physician-supervised-weight-management-300x241.jpghttp://health-club.org/wp-content/uploads/2011/05/Carbohydrate-food.jpghttp://health-club.org/wp-content/uploads/2011/05/Carbohydrate-food.jpghttp://health-club.org/wp-content/uploads/2011/05/Carbohydrate-food.jpghttp://health-club.org/wp-content/uploads/2011/05/Carbohydrate-food.jpghttp://www.wales.nhs.uk/sites3/gallery/598/diabetes.jpghttp://www.wales.nhs.uk/sites3/gallery/598/diabetes.jpghttp://www.wales.nhs.uk/sites3/gallery/598/diabetes.jpghttp://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/high_protein_diet_slideshow/photolibrary_rf_photo_of_high_protein_food.jpghttp://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/high_protein_diet_slideshow/photolibrary_rf_photo_of_high_protein_food.jpghttp://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/high_protein_diet_slideshow/photolibrary_rf_photo_of_high_protein_food.jpghttp://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/high_protein_diet_slideshow/photolibrary_rf_photo_of_high_protein_food.jpghttp://www.healthy-balanced-diet.com/wp-content/uploads/2009/09/healthy_fats.jpghttp://www.healthy-balanced-diet.com/wp-content/uploads/2009/09/healthy_fats.jpghttp://www.healthy-balanced-diet.com/wp-content/uploads/2009/09/healthy_fats.jpghttp://www.healthy-balanced-diet.com/wp-content/uploads/2009/09/healthy_fats.jpghttp://workout911.com/wp-content/uploads/2011/08/bacon.jpghttp://workout911.com/wp-content/uploads/2011/08/bacon.jpghttp://workout911.com/wp-content/uploads/2011/08/bacon.jpghttp://www.healthy-balanced-diet.com/wp-content/uploads/2009/09/healthy_fats.jpghttp://www.healthy-balanced-diet.com/wp-content/uploads/2009/09/healthy_fats.jpghttp://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/high_protein_diet_slideshow/photolibrary_rf_photo_of_high_protein_food.jpghttp://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/high_protein_diet_slideshow/photolibrary_rf_photo_of_high_protein_food.jpghttp://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/high_protein_diet_slideshow/photolibrary_rf_photo_of_high_protein_food.jpghttp://www.wales.nhs.uk/sites3/gallery/598/diabetes.jpghttp://health-club.org/wp-content/uploads/2011/05/Carbohydrate-food.jpghttp://health-club.org/wp-content/uploads/2011/05/Carbohydrate-food.jpghttp://vivifymedical.com/wp-content/uploads/2011/05/physician-supervised-weight-management-300x241.jpghttp://vivifymedical.com/wp-content/uploads/2011/05/physician-supervised-weight-management-300x241.jpghttp://vivifymedical.com/wp-content/uploads/2011/05/physician-supervised-weight-management-300x241.jpghttp://www.crustpost.com/wp-content/uploads/2011/09/balanced-diet.jpghttp://www.crustpost.com/wp-content/uploads/2011/09/balanced-diet.jpghttp://teambuildingproblemsolving.com/images/team_problem.JPGhttp://www.nlm.nih.gov/medlineplus/ency/article/000341.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/000362.htm -
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content/uploads/2011/08/bacon.jpg
Trans Fats:https://reader009.{domain}/reader009/html5/0512/5af6675d7baed/5af667
Food myths:http://planetgreen.discovery.com/tv/future-food/images/quiz/intro-myth.jpg
Salad: Microsoft Offices predesigned images
Grapefruit:
http://www.healthline.com/hlcmsresource/images/slideshow/diet_review/sli
de18-grapefruit-diet.jpg
Emotional eating:
http://remixyourhealth.files.wordpress.com/2011/09/emotional_eating.jpg
Anorexia:http://www.counselor.org/wp-content/uploads/2009/12/Eating-
Disorder.jpg
Bulimia:http://www-
nehc.med.navy.mil/_images/photos/HealthyLiving_HealthyLiving/mmh_eatin
g_01.jpg
Binge Eating Disorder:
http://www.bodybuilding.com/fun/images/2009/fight_binge_eating_a.jpg
Back: Micorsoft Offices Predesigned Images
http://www.bigoven.com/uploads/margarine.jpghttp://www.bigoven.com/uploads/margarine.jpghttp://www.bigoven.com/uploads/margarine.jpghttp://planetgreen.discovery.com/tv/future-food/images/quiz/intro-myth.jpghttp://planetgreen.discovery.com/tv/future-food/images/quiz/intro-myth.jpghttp://planetgreen.discovery.com/tv/future-food/images/quiz/intro-myth.jpghttp://planetgreen.discovery.com/tv/future-food/images/quiz/intro-myth.jpghttp://www.healthline.com/hlcmsresource/images/slideshow/diet_review/slide18-grapefruit-diet.jpghttp://www.healthline.com/hlcmsresource/images/slideshow/diet_review/slide18-grapefruit-diet.jpghttp://www.healthline.com/hlcmsresource/images/slideshow/diet_review/slide18-grapefruit-diet.jpghttp://remixyourhealth.files.wordpress.com/2011/09/emotional_eating.jpghttp://remixyourhealth.files.wordpress.com/2011/09/emotional_eating.jpghttp://www.counselor.org/wp-content/uploads/2009/12/Eating-Disorder.jpghttp://www.counselor.org/wp-content/uploads/2009/12/Eating-Disorder.jpghttp://www.counselor.org/wp-content/uploads/2009/12/Eating-Disorder.jpghttp://www.counselor.org/wp-content/uploads/2009/12/Eating-Disorder.jpghttp://www-nehc.med.navy.mil/_images/photos/HealthyLiving_HealthyLiving/mmh_eating_01.jpghttp://www-nehc.med.navy.mil/_images/photos/HealthyLiving_HealthyLiving/mmh_eating_01.jpghttp://www-nehc.med.navy.mil/_images/photos/HealthyLiving_HealthyLiving/mmh_eating_01.jpghttp://www-nehc.med.navy.mil/_images/photos/HealthyLiving_HealthyLiving/mmh_eating_01.jpghttp://www-nehc.med.navy.mil/_images/photos/HealthyLiving_HealthyLiving/mmh_eating_01.jpghttp://www.bodybuilding.com/fun/images/2009/fight_binge_eating_a.jpghttp://www.bodybuilding.com/fun/images/2009/fight_binge_eating_a.jpghttp://www.bodybuilding.com/fun/images/2009/fight_binge_eating_a.jpghttp://www-nehc.med.navy.mil/_images/photos/HealthyLiving_HealthyLiving/mmh_eating_01.jpghttp://www-nehc.med.navy.mil/_images/photos/HealthyLiving_HealthyLiving/mmh_eating_01.jpghttp://www-nehc.med.navy.mil/_images/photos/HealthyLiving_HealthyLiving/mmh_eating_01.jpghttp://www.counselor.org/wp-content/uploads/2009/12/Eating-Disorder.jpghttp://www.counselor.org/wp-content/uploads/2009/12/Eating-Disorder.jpghttp://remixyourhealth.files.wordpress.com/2011/09/emotional_eating.jpghttp://www.healthline.com/hlcmsresource/images/slideshow/diet_review/slide18-grapefruit-diet.jpghttp://www.healthline.com/hlcmsresource/images/slideshow/diet_review/slide18-grapefruit-diet.jpghttp://planetgreen.discovery.com/tv/future-food/images/quiz/intro-myth.jpghttp://planetgreen.discovery.com/tv/future-food/images/quiz/intro-myth.jpghttp://www.bigoven.com/uploads/margarine.jpg -
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