Meat Eating for a Healthy Heart
Meat can be part of a healthy diet—you just have to know how much meat you can eat, how to prepare it, and what kinds of meat are lowest in fat.
- Limit portion size to no more than 6 ounces per day. This amount is about the size and thickness of two decks of cards.
- Beef that is labeled “select” has the least fat. “Choice” cuts have more fat than “select” and “prime” grades have the highest fat content.
- Organ meats such as liver, gizzards and giblets are lower in fat but high in cholesterol.
Source: National Heart, Lung, and Blood Institute
Signs of an Eating Disorder
It’s estimated that 5 to 8 million Americans suffer from eating disorders, which include anorexia, bulimia and compulsive eating. Some signs and symptoms include:
- Refusal to maintain a healthy body weight
- Fear of gaining weight or becoming fat
- Denial that the low body weight is unhealthy
- Distorted body image
- Absence of menstrual periods
- Repeatedly eating more in a 2-hour period of time than most people would eat under similar circumstances
- Lack of control over the eating
- Use of vomiting or laxatives to try to get rid of the extra food
Most of the time, these disorders are more about emotions and feelings, not about food, so if you suspect someone you love has an easting disorder, don’t focus on the food. Focus on getting better. Visit a doctor who will take these conditions seriously, and get treatment immediately.
Source: The American Psychiatric Association, Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition, Washington, D.C., 2000
Plenty of Fiber can Lower Cholesterol
You may already know that it’s a good idea to have a low-fat diet, particularly if you want to avoid problems with your heart. But did you also know that a high fiber diet can help to lower your cholesterol? If you want to increase your fiber intake, be sure to eat
- Whole grains (whole wheat bread, bran cereal, whole oats, brown rice, etc.)
- Fresh fruits (oranges, pears and apples are high-fiber fruits)
- Fresh vegetables (broccoli, cabbage, cauliflower, spinach, lima beans)
- Dried beans (kidney beans, chick peas, etc.)
Source: Journal of the American Dietetic Association 2000;100:52-58.
How to Eat for Kids’ Healthy Teeth
There’s a lot parents can do to protect their kids’ teeth, such as:
- Encourage them to learn to drink from regular cups after age one
- Avoid giving your child frequent snacks, because this increases the risk of tooth decay.
- Avoid sugary snacks in general, such as candy, etc.
- Avoid sugary drinks, including juice. And don’t put babies to bed with bottles.
Source: American Dental Association
Soft Drinks in Your Schools?
How many teaspoons of sugar are there in a 12-ounce can of soda?
If you guessed 10, you’re right.
The American Academy of Pediatrics has issued a policy statement urging schools to restrict the sale of soft drinks. The Academy points out that soft drinks are the main source of added sugar in the diet. Consumption of these drinks is linked to being overweight and obese, which leads to health problems such as diabetes, high blood pressure and heart disease. Dental decay is also a direct result of too much sugar in the diet.
Schools may protest that they get a lot of revenue from the sale of soft drinks, but they could replace the sugary, carbonated drinks with water, real fruit juices and low fat milk.
Source: American Academy of Pediatrics.