:War left us with a toxic legacy: new unhealthy tastes plus an unquenchable hunger...'as soon as economic recovery allowed' there was an 'explosion of consumption throughout the developed world'..betul la

Article di bawah mengenai tabiat makan menurut kajian penulis buku  the Taste of War.. dimana perubahan mendadak selepas beberapa ketika makanan dicatu kerana perang, menyebabkan orang pulun makan dan makan macam tiada esok.. letusan peningkatan makanan meningkat secara mendadak kerana selepas kekurangan makanan dan pulih ekonomi semasa maka penggunaan makanan naik kerana citarasa bertambah..

 Article taken from the TELEGRAPH with many thanks.
By Bee Wilson Journalist



The Taste of War (Allen Lane, £30),

Why are we so much fatter than previous generations? One in four Britons is now obese. Many reasons have been suggested for our ballooning girth. A decline in school sports, and activity levels in general. Television and computer games. Slack parenting. Super-size portions in fast-food restaurants. But maybe we are missing something really obvious in all this.

In her groundbreaking new book, The Taste of War (Allen Lane, £30), the historian Lizzie Collingham shows how our culture of overeating emerged from the Second World War. A desire to gorge was a logical response to the deprivations of war. 'Many Europeans spent the war years craving red meat, white bread spread generously with butter, sweet cakes and biscuits, and when in the 1950s they were able to satisfy these desires a wave of consumption swept over western Europe.'

Collingham's is hardly the first book to appear on wartime food. There have been countless works on digging for victory, dried eggs and ration books. But Collingham is the first to tackle wartime food across the globe. She shows how German ambition for self-sufficiency was one of the causes of the conflict.

Much of the book makes grim reading, as she depicts the experience of famine in Stalinist Russia and imperial Japan (incidentally, if you feel like an evening crying on the sofa, one of the most powerful films I have ever seen is Grave of the Fireflies, an animated movie about two children starving in wartime Japan).

By contrast, the Americans seemed to bask in plenty. Wherever they went, American soldiers had more food than anyone. In Australia GIs annoyed locals with their thirst for milkshakes, which left children low on milk. American demands for fried chicken pushed up the price of poultry

While Britons often marched on hard tack biscuits and corned beef, American 'K' ration packs were overflowing with veal, Spam, sausage, fruit bars, crackers, cheese, chewing gum and a packet of lemon crystals to ward against scurvy. German 'iron rations' were meagre by comparison – 'a packet of hard biscuits and a can of meat'.
'How these dough boys do feed,' wrote a British prisoner of war liberated by Americans. 'Porridge and cream and peaches, white bread and jam, pancakes and syrup.' Wherever they travelled the American servicemen brought with them tinned sweetcorn, Hershey bars and Coca-Cola. One soldier wrote home: 'To have this drink is just like having home brought nearer to you.'
In 1945 war ended but austerity continued. A vision of a better life was offered by the Care food packages sent to Europe by America. The world over, people were discovering the delights of American processed foods: sugary breakfast cereals, tinned fruit cocktail. Collingham suggests that one of the effects of war was to homogenise the world's tastes: 'Virtually every part of the globe acquired a taste for Coca-Cola and Spam.'
War left us with a toxic legacy: new unhealthy tastes plus an unquenchable hunger. Collingham writes that 'as soon as economic recovery allowed' there was an 'explosion of consumption throughout the developed world'. When Britain came off rationing in 1954 our butter consumption doubled and our sugar intake rocketed to 500g per person per week.
Life is abundant now. There is no need to gorge. Yet many of those born decades after VE day are still eating with the same urgent sugar-hunger of the children of war.

FAKTA MENGENAI KHASIAT YANG DIALAMI OLEH ORANG TUA

Factors that affect nutrition

There are many factors that influence nutritional status in older adults, and they can be broadly grouped into four main areas:

• Those that naturally occur during the ageing process, such as a reduced ability to absorb nutrients efficiently, or a sore mouth due to dentures
• Disease-specific conditions such as cancer, which place greater nutritional demands on people
• Some drugs that interact with nutrients and prevent absorption, for example aspirin, which can interfere with the absorption of vitamin C
• Social influences, such as not being able to get to shops, or social isolation

Continuing to enjoy food and to eat a diet that maintains nutritional status is key to coping with illness. Poor nutrition has been shown to increase the risk of infections, bed sores, chest infections and poor wound healing. Good nutritional status will help ensure a quicker recovery.
Other common problems:

Loss of taste

The ability to taste flavours declines as we age. Food can often taste bland to older people so try:

• Using herbs and spices, tomatoes and other flavouring such as lemon juice to flavour food, but avoid using too much salt
• Choosing foods with a strong taste - go for strong-flavoured meats, sauces, dressings, mustards and pickles

Loss of interest in food

Older people can lose interest in food for a variety of reasons. Depression due to loss of independence or bereavement, or simply eating alone can reduce appetite.

• Explore the possibility of lunch clubs in your area
• Eat with company when you can
• Make meal times special by laying the table and presenting food in an attractive way
• Choose a variety of foods where possible to keep the experience interesting

Poor appetite

If you're unable to eat much, try small appetising meals and calorie-rich snacks in between meals to boost nutrient intake. To increase your calorie intake, try the following tips:

• Fats and sugars provide energy and help food to taste good, so use these generously. Add extra cheese to sauces or grate on potatoes, add butter or margarine to vegetables, or enrich full-fat milk by adding dried milk powder. Try using sugar or honey on breakfast cereals.
• Eat pudding once or twice a day, such as yoghurt, milky puddings, ice cream, trifle, cake, fruit pie, sponge puddings with custard and ready prepared desserts. Cakes, biscuits, chocolate and crisps provide extra energy when eaten with meals, but ensure they don't spoil the appetite for more nourishing foods.
• Enriched-nourishment drinks, available from pharmacies and supermarkets, may be taken between meals to increase calorie intake, but shouldn't replace meals.
• Alcohol in small amounts can actually stimulate the appetite, but check with your GP first, especially if you're taking medication.

Difficulty in chewing

• Keep your teeth healthy and/or make sure your dentures fit properly
• A sore mouth or lack of saliva also makes chewing difficult - if this is the case, check with your GP

Constipation

Constipation can lead to poor eating, so:

• eat plenty of fruit and vegetables, wholemeal bread, cereals and pasta. Avoid raw bran and excessive amounts of very high-fibre foods, as they're too bulky and may interfere with the absorption of certain nutrients.
• drink plenty of fluids. Aim for up to eight cups of fluid a day. Tea and coffee can count towards this, as can sauces such as gravy, custard and ice cream.

Older people needing extra care

If you're responsible for looking after an older relative or friend who needs a lot of assistance, here are some common problems and suggestions that might be useful to ensure they eat well.

• Offer to do some shopping for them
• Shop online for them or, if they have a computer with internet access, offer to help them learn how to do it
• Make a batch of stew, pasta sauce or other dishes and freeze them in individual portions so they're ready to heat and eat
• Make sure they have plenty of store cupboard items that are easy to prepare, such as tinned vegetables and fish, pasta and rice, dried fruit and nuts, frozen foods, etc.

Swallowing difficulties

If you suspect an older relative is experiencing problems with swallowing, contact your doctor. Such difficulties can arise from neurological disorders, Parkinson's disease, or following head injury or stroke.
A speech and language therapist can diagnose the severity of the problem, and will offer advice on which types of food texture will be appropriate. The texture of foods can be modified to help with swallowing problems - for example, soft foods through to thick fluids or a thin purée.
A dietician should be involved in the care process to ensure the texture-modified diet is high in energy and essential nutrients.

many thanks to bbchealth  for the art above.

KHASIAT MAKANAN UNTUK WARGA MAS

Older adults in the UK

The number of older adults in the world is growing both in absolute and relative terms. In 1994, 16 per cent of the UK population was aged over 65. By 2031, this will increase to 23 per cent, and 10 per cent of this figure will be made up of people over 75 years old. The greatest challenge over the coming years will be maintaining the health of this increasing number of older adults.
Deciding what we mean by 'older people' is a little arbitrary. The World Health Organization classifies people aged between 45 and 59 as 'middle age', 60 to 74 as 'elderly' and over 75 as 'old'.
But the nutritional needs of older adults are difficult to neatly categorise into absolute age groups. Dietary needs depend on current health, and while many older people are fit and active, some others who are younger may be frail and require additional care.

Nutrition for generally fit and healthy older adults

Activity

Research shows that remaining active can help to maintain both mental and physical health. Keeping up the activities you enjoy doing will help to maintain physical fitness and preserve muscle tissue. Preserving your strength will help to maintain your independence. Remember, activity doesn't necessarily mean joining an exercise class. Gardening, walking to the shops and housework can all count as types of activity too.

Energy

Energy requirements can decline with age, particularly if physical activity is limited, but the need for protein, vitamins and minerals remains the same. It's vital that food choices are nutritionally dense, which means you still need to eat a variety of foods to get all the vitamins and minerals you need, but with fewer calories. If you're overweight or obese, it's even more important to be calorie conscious.

Fat

Advice to restrict fat intake, particularly cutting saturated fat to improve heart health, remains true for older people who are fit and well. A dietary survey of older people showed most eat too much saturated fat. Above the age of 75, fat restriction is less likely to be beneficial, and isn't appropriate if the person is frail, has suffered weight loss or has a very small appetite. In fact, in these situations additional fat may be used to increase the calories in meals and snacks to aid weight gain. Read our tips for tackling nutritional problems for older people.

Fibre

Older people can suffer from constipation and bowel problems mainly due to a reduced gut motility and inactivity. To relieve this, try eating high-fibre cereal foods, fruit and vegetables. Raw bran and excessive amounts of very high-fibre foods are not the answer, though; they're too bulky and may interfere with the absorption of certain nutrients. To help the gut work properly, it's also important to drink plenty of fluid, approximately eight medium glasses a day.

Fluid

Dehydration can make people feel drowsy or confused, it's important to drink, even if this means extra trips to the toilet. The risk of dehydration can be higher in older people because their kidneys don't function as efficiently as those of younger people. Older people are also not as sensitive to the feeling of thirst. Fluid intake doesn't just mean water - it can also include such drinks as tea, coffee, fruit juice and squash.

Sugar

Generally fit and healthy older people should limit foods and drinks that are rich in sugar, as it can impair dental health and contribute to weight gain when energy intake is too high. But for people who have a poor appetite, or who have lost weight, sugar-rich foods can be a useful source of calories.

Iron

Anaemia is common in older adults. Poor absorption of iron, due to changes in the gastrointestinal tract, blood loss and the use of certain drugs - together with a poor dietary intake - may be causal factors. Make sure your iron intake is sufficient by eating red meat and foods from non-meat sources (such as fortified cereals, dried fruit, pulses and green leafy vegetables) every day. Absorption of iron from a meal containing non-meat sources is maximised by consuming foods rich in vitamin C at the same time (such as a glass of fruit juice, fresh fruit or vegetables).

Zinc

Zinc is needed for a healthy immune system and to support the healing of wounds including pressure ulcers. Rich sources include meat, pulses, wholemeal bread and shellfish.

Calcium and vitamin D

Adequate intake of calcium and vitamin D may help to slow the rate of calcium loss from bones, which starts at the age of 30 and accelerates considerably in later years. Calcium-rich foods (milk and dairy foods) should be eaten every day.
Vitamin D comes mostly from exposing skin to sunlight, although some foods such as oily fish and fortified spreads and breakfast cereals contain vitamin D. As you get older it's advisable to take a vitamin D supplement, as your body isn't able to get enough from the diet and British weather alone.

Vitamin C

Older people may have low vitamin C intakes if not consuming enough fruit and vegetables. This may be because crisp fruit and vegetables are often avoided if their teeth are in poor condition or if they have badly fitting dentures.
Regular check-ups with the dentist can help to ensure that teeth remain healthy, enabling older people to continue to enjoy a variety of foods that will help maintain overall health.

Foods to choose

To meet your nutritional needs, aim to eat a varied diet including regular meals and snacks, and drink enough fluid.
Sometimes older people can no longer eat as much food at a single sitting, so include more nutritious snacks in between meals to boost nutrient intake.
Ideas for quick and nourishing snacks:

• Sandwiches filled with cooked meat, bacon, tinned fish, cheese or peanut butter. Use different breads for variety and add pickles, relish and sauces.
• Toast with pilchards, sardines, beans, cheese, ravioli, tinned spaghetti or well-cooked eggs.
• Crackers or digestive biscuits topped with cheese, toasted crumpets, teacakes, yoghurt, fruit, malt loaf, fruit cake, breakfast cereals or soup.

If it's difficult to get to the shops, keep some basic foods in your store cupboard:

• Milk: long-life, evaporated or dried milk, and canned milky puddings
• Meat and fish: cans of corned beef, stewed meat, ham, sardines, salmon and tuna
• Fruit and vegetables: a variety of canned or frozen fruits and vegetables, beans, pulses, long-life fruit juice, instant mashed potato
• Drinks: cocoa, malted milk and meal-replacement drinks
• Cereals: breakfast cereals, crackers, crispbread, oatcakes, rice, pasta and biscuits
• Other: soups, stock cubes, gravy, honey, jam, pickles and sauces
• Freezer ideas: frozen meals, bread or rolls, ice cream, fish and meat dishes

The MRC Human Nutrition Research wrote this article in August 2008.
ART DIAMBIL  DARI BBCHEALTH WITRH MANY THANKS

tips makan di luar...

::More and more of us are eating out on a regular basis, whether it's for a business lunch, a girls' get together, or for a family meal.::

The 2006 Family Food Survey found that households where the head of the household was under 30 years old were spending more than 40 per cent of their food budget on eating out.

Eating out usually means that we have little control over how the food is prepared or how large the portion is. Foods eaten out tend to be higher in fat and research has shown that those who eat out regularly generally have higher intakes of fat, salt and calories. Studies have also shown that eating with friends can tempt us to overeat. Meals with multiple courses eaten over longer periods and with alcohol are all associated with overindulgence. Large serving bowls and spoons increase the likelihood of piling more food on your plate than you usually eat.
Unlike packaged food, foods bought from cafes, restaurants etc don't have to carry nutritional information and so opting for the healthiest option might not always be obvious, or easy. However, with some knowledge and thought, eating out can be enjoyable and healthy!

General tips

• If you're unsure as to what something is, or what it contains - ask! If the waiter/waitress doesn't know, then the chef will.
• Think ahead, if you know you're eating out later and it could be a lavish affair, choose wisely earlier in the day to keep calories, fat, sugar and salt intakes under control.
• Don't eat an extra course just to be polite.
• Only order a sweet after the main course, and only if still hungry. Opt for sorbets, or fruit dishes to balance out a heavy main course.
• Think about sharing a course with a companion if the portions look large.
• Speak up about how you'd like a dish prepared eg ask for no mayonnaise, dressing on the side.
• You're more likely to overeat at an 'all you can eat' style buffet.
• Choose side orders of salad or vegetables to fill up on.
• Cut off any visible fat from meat to keep saturated fat intake down.
• Look out for smaller portions ie a main meal option as a starter size.
• Opt for dishes which are grilled, baked, steamed, poached or cooked in own juice rather than fried.
• Check the menu for dressings on salads and ask for it to be served separately. An otherwise healthy and nutritious salad could be drowned in a high fat sauce, bumping up its calorie content.
• Avoid cheese, cream or butter-based sauces
• If you're a cheese lover, think about sharing the cheese board option to keep saturated fat, salt and calorie intakes in check.

Takeaways

A takeaway provides a convenient night off from cooking, but they can be a poor choice for health-conscious consumers. Portion sizes can often be large, so think about sharing to keep the amount of food to a sensible limit.

Chinese

• Choose side orders of salad or vegetables to fill up on.
• Often high in salt and can be oozing in fat, avoid dishes described as deep-fried or battered.
• Opt for stir-fried chicken or vegetables to keep fat content as low as possible.
• Choose plain boiled rice rather than fried rice.
• Avoid the prawn crackers and crispy seaweed dishes - both moreish and loaded in calories.

Indian

• Often high in fat, especially those with creamy sauces such as korma and masala.
• Avoid those pre-meal poppadums and chapattis - both high in fat. Bhajis and naan breads are also surprisingly high in calories.
• The best dishes to limit fat and calorie intakes are oven-cooked tandoori and tikka dishes. Madras, jalfrezi, balti or dupiaza are also all right.

Italian

• Go for the thin crust pizzas rather than the deep-pan or 'filled crust' options.
• Ask for small amounts of cheese or opt for the reduced fat versions some outlets now offer.
• Keep the meat-based pizza toppings like pepperoni and salami to a minimum and go mad with vegetable and fish-based options instead.
• Pasta dishes served with a tomato or vegetable-based sauce are much better than creamy or cheese-based varieties.
• Forego the garlic bread or focaccia and try either plain bread or a mixed salad to accompany your meal instead.
• Choose fruit or plain ice cream rather than fancy desserts.

Fish, chips, burgers and kebabs

• Portion sizes are often huge, so think about sharing a portion of chips between two.
• Eat the fish and leave the batter.
• Avoid small fried items such as scampi or chicken nuggets as they contain more fat than a single larger item.
• Forget the super-size deals, a small, plain burger is fine! Ask for salad and forego the mayo.
• Try shish kebab instead of the fat-laden doner.

Sandwiches

• Look out for different bread types to add variety and taste.
• Go for protein-based fillers such as ham, lean meat, fish, low fat cheeses like cottage cheese and Edam.
• Avoid mayonnaise and other high-fat dressings. Try chutneys and pickles instead.
• Look out for vegetable-based or salad-packed varieties to fill out the sandwich and keep calories low.
• Look carefully at pre-packed versions. Some are very high in calories - opt for those less than 400kcal per pack.

Special occasions

Occasions like Christmas, parties, weddings and so on can often be difficult times for those trying to eat healthily and watch their weight. Thinking ahead and preparing for such times can help. In addition to the tips for eating out, the following may also help:

• At buffets, don't stand near the food table - the temptation to keep grabbing a handful or plateful of something nearby can be overpowering. Talk to friends in another part of the room.
• Just because food is offered doesn't mean it has to be eaten. Feel free to pass.
• Avoid pastry-based foods such as mince pies, canapés, tarts, sausage rolls etc.
• Aim to fill at least half your plate with healthier options, and add some colour to your plate. Naturally colourful fruits and vegetables like crudités are not only low in calories but contain vitamins and antioxidants which are beneficial to your health.
• Try not to arrive at the event hungry. Have a light meal or healthy snack prior to getting there to prevent overindulgence.
• Mix alcoholic drinks with low-calorie soft drinks and water. Not only does alcohol contain calories, but the more that is consumed, the more likely that good intentions go out of the window!
• At functions like weddings and christenings, choose the cake course as a dessert instead of having dessert and the cake.

The MRC Human Nutrition Research wrote this article in August 2008.
Article diambil dari bbc health with many thanks

system penghadaman

::What is digestion?::

:Digestion is the process of breaking down food so that it's small enough to be absorbed and used by the body for energy or in other bodily functions.
Digestion involves a number of different stages. The first phase is known as the cephalic (head) phase. It starts before food has even entered your mouth. The sight, smell, taste or even the thought of food will activate saliva in the mouth as well as digestive juices, which contain enzymes to break down food.

In the mouth

Once food is in the mouth, the tastebuds begin determining the chemicals within the food via their nerve endings, in order to give you the taste sensations of salt, sweet, sour or bitter. As your teeth chew and grind the food, breaking it down, it's mixed with saliva. This comprises many enzymes including salivary amylase, which begins to break down the long chains of starch found in foods such as bread, cereals, potatoes and pasta. Saliva also contains mucin, which moistens the food so it can pass easily through the digestive (gastrointestinal) tract.

The oesophagus

After the food has been swallowed, it's carried down the oesophagus (a muscular tube) towards the stomach. The oesophagus can contract and relax in order to propel the food onwards, and each mouthful of food takes about six seconds to reach the stomach once swallowed.

The stomach

The stomach is a sack made of muscle and, when it's empty, it has a volume of only 50ml but this can expand to hold up to 1.5 litres or more after a meal. The walls of the stomach are made of three different layers of muscle that allow it to churn food around and make sure it's mixed with the stomach's acidic digestive juices. The presence of hydrochloric acid in the stomach prevents the action of salivary amylase and helps to kill bacteria that might be present. The stomach also produces the enzyme pepsin, which breaks down proteins (mostly found in meat, fish, eggs and dairy products).
The hormone ghrelin is produced by cells lining the stomach. Ghrelin stimulates hunger and tends to increase before a meal and decrease after eating. This hormone forms part of the communication system between the gut and the part of the brain that controls hunger and satiety (how full you feel).
Food can stay in the stomach for a few minutes or several hours in the gastric phase where numerous acids and enzymes are released, including the hormone gastrin. When the food has been churned into a creamy mixture known as chyme, the pyloric sphincter (an opening controlled by muscle) opens and chyme passes gradually into the small intestine.

The small intestine

Prebiotics are mainly indigestible carbohydrates called oligosaccharides. On reaching the large intestine, they selectively stimulate the growth and/or activity of beneficial microorganisms already in the colon, such as bifidobacteria and lactobacilli.
About 3ml of chyme is squirted into the small intestine at short intervals as the pyloric sphincter opens. This is known as the intestinal phase and causes the secretion of many hormones, which all aid the digestive process. The sphincter is designed to open partially so that large particles are kept in the stomach for further mixing and breaking down.
Digestion and absorption of fats, protein and carbohydrates occurs in the small intestine. Three important organs are involved:

1. The gall bladder provides bile salts that help to make fats easier to absorb.
2. The pancreas provides bicarbonate to neutralise the acidic chyme from the stomach, and also produces further digestive enzymes.
3. The intestinal wall contains cells that make up the wall of the small intestine. These cells help to neutralise the acid and also produce enzymes to digest food.

The inner surface of the small intestine is folded into finger-like structures called villi, which greatly increase the surface area available for absorption - in fact the surface area of the villi is equivalent to that of a tennis court! Blood vessels receive the digested food from the villi where it's then transported through the blood stream to the liver via the hepatic portal vein.
Probiotics are live bacteria similar to the bacterial micro-organisms that live in the large intestine. They are often referred to as 'friendly bacteria', and come from food sources or dietary supplements. The mix of these 'friendly' bacteria and other gut microorganisms is important for good health, and many factors can alter this delicate balance, such as infection or use of antibiotics. Friendly bacteria are vital for proper development of the immune system, to protect against micro-organisms that could cause disease, and to aid the digestion and absorption of food and nutrients.
Fat can take much longer to be broken down, with the process of fat digestion and absorption taking between three and five hours.
The unabsorbed residue of this process finally reaches the end of the small intestine and enters the large intestine.

 

The large intestine

This is one of the most metabolically active organs in the body. It measures about 1.5 metres and contains over 400 different species of bacteria that break down and utilise the undigested residues of our food, mostly dietary fibres. As the watery contents move along the large intestine, water is absorbed and the final product - faeces - is formed, which is stored in the rectum before excretion from the body. :
article diambil dari bbc health  with many thanks

healthy lifestyle guide only but not conclusive..

::Eat a healthy, balanced diet and stay active::

::The key to a healthy balanced diet is not to ban or omit any foods or food groups but to balance what you eat by consuming a variety of foods from each food group in the right proportions for good health.
The five food groups on the eatwell plate are:

 

Fruit and vegetables

These should make up about a third of your daily diet and can be eaten as part of every meal, as well as being the first choice for a snack.
You should eat at least five portions of fruit and vegetables each day. Research suggests this can help to protect against cancer, obesity and various chronic diseases such as heart disease. This is because of the unique package of nutrients and plant compounds they contain.

 

Bread, rice, potatoes and pasta

This food group should also make up about a third of your diet and contains the starchy carbohydrates that are the body's main source of energy.
When selecting products from this food group, choose unrefined carbohydrates over those that have been refined, as they will contain the whole of the grain. Wholegrain foods are rich in fibre and other nutrients that have many health benefits, and people who consume wholegrains seem to have a reduced risk of certain cancers, diabetes and coronary heart disease.
The final third of the eatwell plate is made up of three groups containing foods that need to be consumed in smaller proportions than the other two principal categories. These food groups also contain nutrients essential to our diet, so it's important not to leave them out altogether.

Milk and dairy foods

These should be eaten in moderation because of their high saturated fat content, but they're an important source of calcium, which is essential for healthy bones and teeth. Choose low-fat or reduced-fat versions.

Meat, fish, eggs and beans

This food group includes both animal and plant sources of protein, which is a major functional and structural component of all cells. Protein provides the body with between 10 and 15 per cent of its dietary energy, and is needed for growth and repair.

 

drinks high in fat and/or sugar

This group makes up the smallest section on the eatwell plate and includes foods that should only be eaten sparingly because, although they're an important energy source, they contain very few nutrients and are often known as 'empty calories'.
Foods from this group are high in unhealthy components such as saturated fat, trans fatty acids, sugar and salt - all of which are associated with an increased risk of developing certain diseases.
They should only be eaten as occasional treats, or to increase the palatability of other important foods (such as olive oil on salads, a scraping of spread on bread, or a sprinkling of sugar on some tart fruits).

 

How to eat a balanced diet

• Eat a variety of foods to obtain all of the essential nutrients
• Too much as well as too little can be bad for you – balance is required
• Everyone's plate will look slightly different as we all have different requirements depending on our body’s shape and size, and our levels of activity.

Maintaining a healthy, balanced diet

The Food Standards Agency's eight tips for eating well are:

1. Base meals on starchy foods
2. Eat lots of fruit and vegetables
3. Eat more fish
4. Cut down on saturated fat and sugar
5. Try to eat less salt - no more than 6g a day
6. Get active and try to be a healthy weight
7. Drink plenty of water
8. Don't skip breakfast

Portion size

In recent years, portions have been gradually getting bigger with the introduction of king-size chocolate bars, bigger bags of crisps and super-sized meals.
Larger packets and plates can encourage us to eat greater quantities of food, which increases our energy intake. Studies have found that consuming additional food doesn't increase your sense of fullness, so think of 'down-sizing' rather than 'super-sizing' for most foods, except fruit and vegetables.

Energy density

This is the amount of stored energy in food. Just 1g of fat provides nine calories, which is more than double the calories in 1g of protein or carbohydrate. This means you can feel fuller on fewer calories if you choose the right foods, and in the long term you're less likely to gain weight.

Healthy living

Food is there to enjoy, which is often forgotten amid all the media hype surrounding various food items. Just remember to keep a check on portion size and energy density.
Food habits change slowly, but

• try new foods
• join a local cookery club to boost your culinary confidence
• have a positive attitude about food – it's one of life's pleasures

Exercise helps to maintain your body weight by balancing your energy intake (food eaten) with energy output (exercise).
Take small steps if you're new to exercise - use the stairs instead of the lift at work, get off the bus one stop early and walk the rest of the way, or try to exercise with a friend. ::
::
art diambil dari bbchealth uk with many thanks

kencing tidak lawas atau masalah kencing

masyarakt India mengamalkan minum jus lobak putih segelas sehari .. dan kemudian minum air kosong..
ini telah saya cuba, baik untuk manusia atau kucing yang ada masalah tak boleh kencing  sebab kristal.
Bila perah segera minum dan bilas dengan minum air kosong. Kalau ada batu ianya akan di flush  keluar.

Kencing sakit juga elok minum air barli. Beli barli  ambil segenggam basuh dan rebus sampai kembang, minum  lah setiap hari bergelas gelas tanpa gula.Ini bersifat diuretic. Semua bahan buangan akan di flush keluar melalui system perkumuhan.. dan badan akan rasa selesa dan normal.

Jika demam panas minum lah air barli sampai turun temperature tadi, jika tiada air kelapa muda.
Simpan lah stok barli sepaket atau se tin.
Jika hari panas berdenting dan cuaca kemarau dimana musim demam batuk selsema, minum lah air rebus barli ini untuk hilangkan panas badan.