BEAUTY FOOD TIPS

There is no doubt that all of us want to look beautiful, slim and fit. One has to exercise sufficiently to look good. But it is important to eat the right kind of diet to look beautiful. There are a number of beauty foods that are healthy and help in enhancing your looks. Given below some foods that you can add to your diet if you want to look beautiful.

Beauty Food Tip ( 1 )

Apple Cider Vinegar: This vinegar has a number of healing properties and it makes the skin soft and supple. Apple cider vinegar is concentrated with enzymes and these help peel off dead skin cells. It breaks down fat and helps food digest properly.

Beauty Food Tip ( 2 )

Carrots: Help to maintain the outer layer of the skin to prevent premature aging. It works just like Retin A.

Beauty Food Tip ( 3 )

Cheese:Make a slice or two of hard cheese a part of your diet. Cheese helps to prevent bacteria from growing in the mouth and prevents cavities. Choose between Swiss, cheddar or Gouda.

Beauty Food Tip ( 4 )

Citrus Fruits: These fruits hold the skin cells together by forming collagen. Collagen cannot be added to the skin topically and hence fruits and juices must be made an integral part of your daily diet.

Beauty Food Tip ( 5 )

Cranberries:These berries keep the urinary tract lining healthy.

Beauty Food Tip ( 6 )

Garlic: Helps to combat wrinkles and restores tissues.

Beauty Food Tip ( 7 )

Nonfat Yogurt:Is high is calcium and helps to keep your smile white and your teeth cavity-free.

Beauty Food Tip ( 8 )

Sweet Potatoes:These potatoes are full of vitamin A and vitamin A is known for being an anti-wrinkling agent. The result of eating this vegetable is smoother skin.

Beauty Food Tip ( 9 )

Tomatoes:This vegetable does wonders to your skin. Tomatoes are rich in vitamin A, vitamin C and potassium.

Beauty Food Tip ( 10 )

Wheat Germ:To get rid of pimples efficiently include two or three tablespoons of wheat germ in your diet. You add this to your cereal, yogurt and cottage cheese.

Here are some general tips 11, 12, 13, 14, 15 about a beauty diet:

Beauty Food Tip ( 11 )

Vegetables: you should have three to five servings of vegetables daily. Include one serving of raw, leafy greens.

Beauty Food Tip ( 12 )

Do not have more than three-ounce servings a day. Take off all the fat. Try to include two servings of turkey or chicken and a serving of fish a day is ideal.

Beauty Food Tip ( 13 )

Fruits: Have two to three servings everyday. ½ cup of chopped or sliced fruit is one serving.

Beauty Food Tip ( 14 )

Dairy: Have at least two servings daily. One serving is eight ounces of milk or yogurt.

Beauty Food Tip ( 14 )

Dairy: Have at least two servings daily. One serving is eight ounces of milk or yogurt.

Beauty Food Tip ( 15)

Fats:Salad dressing, cooking oil, butter and mayonnaise should be limited to two servings a day.
Eat these foods for beauty and follow the beauty diet and you will notice that over a short period of time you are looking better than you did before.

7 Basic Everyday Health Tips

“He who has health has hope, and he who has hope has everything.”

Health Tip ( 1 )

Move extra:Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Play with your kids; throw balls with friends, trim the lawn. Anything that moves your limbs is not only a fitness tool, it’s a stress buster. Think ‘move’ in small increments of time. It doesn’t have to be an hour in the gym. But that’s great when you’re up to it. Meanwhile, move more.

Health Tip ( 2 )

Cut Fat: Avoid such as fried foods, burgers and other fatty meals. Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise.

Health Tip ( 3 )

Give up Smoking: Smoking is harmful to your health.

Health Tip ( 4 )

Reduce Stress:Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e; walk on the beach or in a park; read a good book; visit a friend; play with your baby; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible.

Health Tip ( 5 )

Protect Yourself from Pollution:If you can’t live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise indoors in air conditioning when air quality is good. It’s a good pollution and dirt from the street deterrent.

Health Tip ( 6 )

Floss Your Teeth:Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it’s because people who floss tend to be more health conscious than people who don’t? Thought for the day: Floss and be your body’s boss.

Health Tip ( 7 )

Keep a optimistic Mental point of view:There’s a definitive connection between living well and healthfully and having a cheerful outlook on life.

Health And Beauty: Water fluid

Your weight

Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?

We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?

Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Water or fluid is a vital component of our diets, even though it's not considered a specific nutrient.

Why do we need water?

Water makes up 50 to 70 per cent of an adult's total body weight and, without regular top-ups, our body's survival time is limited to a matter of days.

Water's essential for the body's growth and maintenance, as it's involved in a number of processes. For example, it helps get rid of waste and regulates temperature, and it provides a medium for biological reactions to occur in the body.

Water's lost from the body through urine and sweat, and must be replaced through the diet. If you don't consume enough you can become dehydrated, causing symptoms such as headaches, tiredness and loss of concentration. Chronic dehydration can contribute to a number of health problems such as constipation and kidney stones.

How much do we need?

The body gets its fluid from three sources:

Drinks, either plain water or as part of other beverages including tea, coffee and squash

Solid foods, especially fruit and vegetables (even foods such as bread and cheese provide small amounts of fluid)

As a by-product of chemical reactions within the body

Most healthy adults need between one and a half to three litres a day, so aim to drink six to eight medium glasses of fluid daily. Beverages such as tea, coffee and fruit juices count towards fluid intake, and may bring with them other nutrients or benefits.

You may require more fluid if you're very physically active or during periods of hot weather.

You can judge whether you're drinking enough by the colour of your urine. If it's a pale straw colour then your fluid intake is probably fine. If your urine is dark yellow, you probably need to drink more.

How to maintain fluid levels

Start as you mean to go on, with a glass of water when you wake.

Find time to make yourself regular drinks during the day - don't forget that tea, coffee and juices can count. Just watch out for the amount of sugar consumed in some soft drinks.

Keep a bottle of water in your bag, as it's a convenient way of providing fluid if you're travelling or exercising.

Get into the habit of having a glass of water with every meal.

The sensation of thirst is not triggered until you're already dehydrated, so it's important to drink before you get thirsty.

Increase your intake of fresh fruit and vegetables, as they have a high water content.

Bottled water

There are two types: spring water and mineral water.

Spring water is collected directly from the spring where it rises from the ground, and must be bottled at the source. UK sources of spring water must meet certain hygiene standards, and may be further treated so they meet pollution regulations.

Mineral water emerges from under the ground, then flows over rocks before it's collected, resulting in a higher content of various minerals. Unlike spring water, it can't be treated except to remove grit and dirt. Different brands of spring and mineral waters have differing amounts of minerals depending on their source.

Is it necessary to buy bottled water?

The drinking water available from UK taps is perfectly adequate to replenish fluid loss, and undergoes many processes to bring it up to the standards set out in the UK Water Supply Regulations.

In some areas tap water has fluoride added, which can reduce the risk of dental decay.

There are certainly no proven health benefits of bottled water over tap water. Although there are growing concerns about the sustainability of bottled water, ultimately it comes down to personal choice.

Many Healthy Snack Options that Are Filling and Fresh

Low calories snacks can be a great alternative when you’re trying to lose weight or maintain your weight. Of course, they aren’t always the most appetizing options available and often don’t keep you full enough to forgo other non-healthy items later in the day. The good news is there are many tasty and healthy low calories snacks for adults which can not only keep your taste buds happy but also keep you from getting hungry between meals.

1)Choose Filling Snack Foods: Studies show there are certain types of foods which can make you feel fuller for longer periods of time. If you want to stick to your diet program or plan, it’s important to feel full so you don’t binge between meals. Foods which are high in fiber are the best options, as scientists know fiber works with the body to keep you feeling full for longer periods of time.

2)Choose Simple and Easy Foods:If you have to take an hour for the preparation of your snack, chances are you won’t force yourself to eat it very often. After all, who has an hour each day to make snack? When thinking of snacks, choose recipes or preparations which require very little time. Easy options include fresh fruit and vegetables with low calorie yogurt dips. Keep these things available in your home or office so you can quickly grab them to satisfy your hunger without wrecking your diet plan.

3)Choose to Portion Control Healthy Snacks: When eating snack, portions count! So, keep your snacks in small portions to calm your craving but also keep you within your required low-calorie range. The best options to go for if you have trouble with portions are the pre-packaged 100 calorie options at your grocery store. Companies like Quaker and Nabisco make it easy for adults to get low calorie snacks without requiring much thought or effort. With these incredibly delicious and easy options, you have no excuses!

4)Choose Small Indulgences on Any Eating Plan or Diet: Sure, you can have a sweet or “forbidden” treat every now and again before or after your meal. But again, you must think about eating a small amount of high calorie foods, to turn them into a low calorie snack option. If you don’t think you can control yourself to eat just a small amount, skip it altogether.

Staying fit with healthy low calorie snacks for adults is important if you want to maintain a healthy lifestyle. Eating low calorie snacks for adults is a great way to stay on track with your diet plan or program. Eating healthy can help you lose weight and keep your cholesterol and blood pressure under control. Remember, being healthy is not only about what you eat but also how active you remain. So, get outside or to the gym for physical activity at least three times as week.

Health And Beauty: Salt

Your weight

Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?

We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?

Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Salt, also known as sodium chloride, is made up of 40 per cent sodium and 60 per cent chloride. Found predominantly in pre-prepared foods, excessive salt consumption has been linked with high blood pressure and stomach cancer, and can exacerbate osteoporosis and asthma.

Why is it needed?

The sodium component of salt is vital for controlling the amount of water in the body, maintaining the normal pH of blood, transmitting nerve signals and helping muscular contraction. Salt is present in all foods in varying degrees, and almost all processed foods contain added salt.

Daily requirements

Sodium, unlike all other minerals, is generally overconsumed, with the dietary intake of salt in the UK being far in excess of the recommended daily requirement.

Adults are advised to consume no more than 6g salt per day (about one teaspoon). Current intake is about 9g per day – a third higher than is recommended for good health. Babies and children should have less salt than adults. High salt intake in babies can be especially dangerous, as their kidneys cannot cope with large amounts. Recommendations for babies and children are given below:

Age (years) Salt (g/day)

1 to 3 2 (0.8g sodium)

4 to 6 3 (1.2g sodium)

7 to 10 5 (2g sodium)

11 plus 6 (2.4g sodium)

Reducing salt intake

The government has set a target of reducing the average salt consumption of adults to 6g per day by 2010. This is a challenging but achievable goal, which will bring measurable improvements in health. A study published in the scientific journal Hypertension in 2003 estimated that a reduction in salt intake to 6g per day would lead to a 13 per cent reduction in stroke and a 10 per cent reduction in ischaemic heart disease.

People who have experienced heart problems or have high blood pressure should follow a low-salt diet and take advice from their health care professional. Reducing sodium has been proven to be one of the best ways of lowering high blood pressure, especially in combination with broader dietary changes....

Health And Beauty: Fats and sugar

These foods, although an important energy source, often contain few other nutrients, so it's healthier to limit their consumption.

What are they?

This group, which includes foods such as cakes, biscuits, sweets, sugar-sweetened drinks and crisps, makes up the smallest section of the Food Standards Agency's 'eatwell plate'.

Fat facts

Fat transports the fat-soluble vitamins A, D, E and K around the bodyIt can often improve the flavour and perception of foods, increasing their palatabilityIt supplies essential nutrients such as fat-soluble vitamins and essential fatty acids (EFAs)

EFAs must be supplied from the diet, and are thought to have a positive effect on heart health and the immune system

It has a key role in membrane structure

It cushions, and so protects, the internal organs

It's stored in adipose tissue (a thick layer of tissue under the skin) as a long-term fuel reserve. Excess fat may also accumulate around your organs, especially in the abdominal cavity

Fat is a concentrated source of energy. Just 1g provides nine calories - more than double the calories in 1g of protein or carbohydrate.

This means it's much easier to consume too many calories when eating high-fat foods.

People trying to manage their weight should reduce fatty foods to help cut calories. We all need some fat in our diets, but small quantities of EFAs are the key to good health.

The two types of fat

Fat can be divided into two main groups - saturated and unsaturated.

Saturated fat is generally solid at room temperature and is usually from animal sources. It's found in lard, butter, hard margarine, cheese, whole milk and anything that contains these ingredients, such as cakes, chocolate, biscuits, pies and pastries. It's also the white fat you can see on red meat and underneath poultry skin.

How much saturated fat you eat is associated with increased blood cholesterol concentrations and an increased risk of heart disease. Eating less helps to minimise the risks it poses to heart health.

Unsaturated fat is usually liquid at room temperature and generally comes from vegetable sources. Monounsaturated and polyunsaturated fats are both included in this group.

Unsaturated vegetable oils are a healthier alternative to saturated fat and can be found in sesame, sunflower, soya and olive oil, soft margarine and in foods such as oily fish, including mackerel, sardines, pilchards and salmon. Where possible, you should ensure the fat you eat is unsaturated.

Did you know...?

A jam doughnut contains 10.9g fat

A slice of malt loaf contains 0.7g fat

A teaspoon of peanut butter contains 5.4g fat

A pint of whole milk contains 22.8 g fat

A handful of mixed nuts contains 21.6g fat

How much is enough?

Government guidelines recommend fats make up no more than 35 per cent of the energy in your diet, and that saturated fats should provide less than 11 per cent of total energy intake.

For the average woman, this means about 70g of total fat a day; for men, roughly 95g.

The latest National Diet and Nutrition Survey showed that, on average, UK adults consume about the right amount of fat, but that the intake of saturated fats is currently too high for good health (at present they provide about 13 per cent of total energy).

To reduce the amount of fat in your diet, try the following:

Look for alternatives to cakes, biscuits and savoury snacks, which are often high in fat try fresh fruit, dried fruit and cereal-based products

Trim any visible fat off meat and poultry

Buy lean cuts of meat and reduced-fat minces
Poach, steam, grill or bake food rather than fry it

Swap whole milk for semi-skimmed or skimmed

Opt for low-fat dairy products

If you use lard, butter or hard margarine, switch to vegetable oil and low-fat spreads

Sugary foods

There are two types of sugar - those found naturally in fruit and milk (which are fine and don't need to be cut down) and those that are added to the diet.

These added sugars can be found in a variety of foods including confectionery, soft drinks, desserts and breakfast cereals. Added sugars are a great source of energy, but provide no other nutrients.

Sugary foods and drinks pose a threat to dental health, especially if consumed between meals.

Even the sugars in honey and fruit juices can cause tooth decay if good oral hygiene isn't followed and you consume a lot of these foods.

Only have sugary foods at mealtimes, when other dietary and oral factors can help to minimise the risk they pose to your teeth.

Sugary drinks have been identified as a possible cause of obesity. These drinks do not trigger the same sense of fullness as food with similar calories, increasing the risk of overeating.

How to reduce consumption of sugary foods

Swap sugary drinks for water, low-fat milk or artificially sweetened drinks to reduce your calorie intake

Try swapping sugary snacks for fruit or bread-based options such as fresh whole fruit or teacakes/malt loaf

Try to halve the amount of sugar you put in hot drinks, or cut it out completely

Buy reduced-sugar varieties of jam and marmalade

Choose tinned fruit in natural juice rather than syrup.

Health And Beauty: Lunchbox tips

Your weight

Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?

We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?

Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Lunchbox tips

Planning ahead and packing a tasty and nutritious lunchbox can avoid reliance on the energy-dense, nutrient-poor options that often make up a quick meal on the move.

A nutritious lunch will help children and adults maintain energy levels and concentration through the afternoon.

Make your own lunch

If lunch is dictated by what's available - whether a sandwich bar, petrol station, corner shop or fast-food outlet - then choosing to make your own meal provides a nutritious and healthy alternative, and saves money.

Lunchboxes don't need to contain just a soggy sandwich and a packet of crisps.

Ensuring the meal contains fruit and/or vegetables, a good helping of starchy carbohydrates and some dairy products will result in a nutritionally balanced lunch.

Healthy options

Avoid boredom setting in with some alternatives to sandwiches.

Try soup - a flask of warm vegetable soup can provide a portion of your five-a-day and boost fibre intake. Homemade versions can be tailored to personal taste, but shop-bought ones are fine, too (check the label to avoid those with a high salt content).Rice, noodles, lentils, couscous, bulghur wheat and pasta can form the basis of salads, accompanied by chopped vegetables, fruit, seeds and nuts to boost vitamin and mineral intake. You can also add protein such as chicken, tuna, prawns and soya.Leftovers from your meal the night before, such as homemade pizza, omelette or quiche, can all be eaten cold the next day, accompanied by a green salad.Use different varieties of bread throughout the week, such as wholemeal, granary, oat-topped, seed-based, ciabatta, rye, bagels, wraps, pitta, baguettes and rolls. Choose wholemeal varieties for maximum nutrients (such as fibre, B vitamins, vitamin E and magnesium).

Accompaniments

Fill out your lunchbox with the following:

Fruit – include fruit such as apples, grapes, plums and berries. Chopped fruit, fruit salad or dried fruit such as apricots, raisins and dates can be easily handled and eaten by children. A fruit smoothie is also a healthy option.

Vegetables - chopped vegetables such as carrot, celery and cucumber can be included with dips such as hummus to provide a nutritious snack. Cherry tomatoes, sliced peppers, baby corn and sugar snap peas are great for adding colour and are easy for young children to eat.

Desserts - fruit can be added to low-sugar jelly, or mixed in with natural yoghurt for a tasty dessert. Yoghurt drinks or small pots of custard or rice pudding can top up calcium intake and provide an alternative to more sugary or fatty options. If you like cakes and biscuits, try varieties such as hot-cross buns, scones and malt loaf. Include your favourite cake once in a while, but keep the portion small.

Variety is key to keeping lunchboxes appetising and appealing. Sandwich fillings can be packed with salad to add colour and nutrients, and accompanied by low-fat nutritious options such as lean meat, fish, egg and low-fat cheese.

Adding a treat every now and then is fine - try fun-size chocolate bars, snack-sized packets of biscuits and sweets to keep portions small and the calorie, fat and sugar content low.

Drinks - use tap water, or mix it with low-sugar squash or some fruit juice to add flavour. Unsweetened fruit juice and smoothies count towards one of your five a day, but avoid too many sugary drinks which can add lots of extra calories. Milk-based drinks, without added sugar, are a healthier option for teeth than sugary alternatives.....

Health And Beauty: Fruit and vegetables

Your weight

Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?

We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?

Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Fruit and vegetables are low in energy and packed with vitamins, minerals, protective plant compounds and fibre, so they're a great source of nutrients and vital for a healthy diet.

Five a day

Due to their nutritional and health benefits, it's recommended that fruit and vegetables form the basis of your diet, with a minimum intake of five portions each day - about a third of your daily food consumption. Currently the UK averages two to three portions a day, so we're falling well short of the benefits they can provide.

Fruit and vegetables should be incorporated into every meal, as well as being the first choice for a snack. Population studies have shown that people who eat a lot of fruit and vegetables may have a lower risk of chronic disease, such as heart disease and some cancers. Health benefits can be gained from fresh, tinned (in natural juice), frozen, cooked, juiced or dried versions. Potatoes don't count though, as they're a starchy food.

How much is a portion?

One piece of medium-sized fruit, such as an apple, peach, banana or orange

One slice of fruit, such as melon, mango or pineapple

One handful of grapes or two handfuls of cherries or berry fruits

One tablespoon of dried fruit

A glass (roughly 100ml) of fruit or vegetable juice

A small tin (roughly 200g) of fruit

3 tablespoons of fruit salad or stewed fruit

A side salad

A serving (roughly 80g) of vegetables, such as frozen or mushy peas, boiled carrots or stir-fried broccoli

Cooked dishes that contain significant amounts of vegetables may also count

So how do you ensure an intake of five portions a day? Here's a typical plan:

Glass of fresh orange juice or smoothie for breakfast = one portion

Small pack of dried apricots for mid-morning snack, instead of a chocolate bar or bag of crisps = 1 portion

Small pack of dried apricots for mid-morning snack = one portion

Side salad with lunch = one portion

Sugar snap peas and broccoli, served with main meal = one portion

Strawberries as dessert = one portion

Do remember that some fruits contain many of their nutrients just under the skin, so eating them with the skin on can provide greater nutritional benefits and the maximum amount of fibre compared with just drinking the juice of the same fruit.

Health And Beauty: Preconception and pregnancy

Your weight

Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?

We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?

Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

When planning for a baby, a healthy diet will provide you and your partner with the nutrients needed to prepare your body for conception. When you become pregnant, what you eat is also vital for the development and well-being of your unborn baby and may affect its future health.

Body weight and fertility

Being a healthy body weight is important before pregnancy. If you're very underweight, it can be more difficult to conceive. Being obese may also cause problems with conceiving especially if you suffer from polycystic ovary syndrome. Women who are obese while pregnant also increase the risk of complications during pregnancy, delivery and in the few days after birth.

The ideal weight range is usually calculated using the body mass index (BMI). A BMI between 18.5 to 25 is a healthy weight for most people and associated with relatively low risks. For people with a BMI over 30, even a small weight loss can greatly increase your ability to conceive and have a healthy pregnancy. Take steps either to lose or gain weight in a sensible way before you become pregnant. Crash dieting is not good for your health, and limiting your range of foods may deplete your nutrient stores. If you're concerned about your weight, you may find it useful to speak to your doctor or practice nurse for further advice.

and your partner…

Eating a healthy diet and being the right body weight is important for men who are hoping to become dads, too. There have been many studies looking at specific nutrients such as zinc and selenium and male sperm quality. However, the key messages for men are:

Aim to be the right weight for your height by eating sensibly and exercising on a regular basis

Follow the principles of healthy eating. Eating a variety of foods will help ensure you have all the nutrients you need such as zinc and selenium

Stick firmly within the alcohol limits. Do not exceed three to four units per day on a regular basis, preferably with some alcohol-free days each week

A balanced diet

With a few exceptions, you can continue to eat a normal, healthy diet before and during pregnancy. This includes regular meals and snacks, and a sensible healthy eating regime containing:

plenty of starchy carbohydrates - bread, rice, pasta, breakfast cereals, chapattis, couscous and potatoes

plenty of fruit and vegetables - at least five portions a day

low or reduced fat dairy products such as milk, yoghurt, fromage frais and pasteurised cheeses

lean sources of protein, such as meat, poultry, fish, eggs (well-cooked), beans and pulses

not too many fat-rich and sugary foods

at least eight medium glasses of fluid each day

very little or no alcohol

Generally, pregnancy can progress well with the need for only very small increases in protein, carbohydrate, fat, vitamins and minerals. The digestive system in pregnant women changes and becomes more efficient at absorbing certain nutrients. In fact, with only a few exceptions, most of the additional nutrient needs of pregnancy can be met by eating a well-balanced and varied diet. So the old adage 'eating for two' doesn't mean you should eat twice as much food.

Weight gain

Optimum weight gain in pregnancy depends on your pre-pregnant weight. The baby and amniotic fluid are only a small part of the weight gain, the rest is an increase in the mother's fat stores to provide an energy reserve for later breastfeeding. There are no specific recommendations for pregnancy weight gain in the UK. However in the USA, thinner women are encouraged to gain a little more weight, anywhere between 12.8kg and 18kg (28lb to 40lb), while women of an average weight should aim for between 11.5kg and 16kg (25lb to 35lb). Overweight and obese women should aim to gain less weight and this should be discussed with your midwife or health care provider......

Health Tips Facts – Cataracts Definition, Symptoms, Causes, Treatment, Risk Factors

Cataracts Definition / what is Cataracts?

The term cataracts refer to a clouding of the eye's lens that is located behind the iris and pupil. This particular lens operates by focusing light on to the retina, much in the same way as a camera lens. The lens affected by cataracts is also involved in the eye's focus.

There are three different types of cataracts you should know about:

Cortical Cataracts, Nuclear Cataracts,

Subcapsular Cataracts, Traumatic cataracts,

Congenital cataracts

Cataracts Symptoms Signs:-

The earliest signs of cataracts may mimic other eye conditions including macular degeneration. Many patients will notice they have more trouble seeing unless they use more intense lighting. Still others will notice they have difficulty pointing out finite details when reading or working.

There are several common symptoms of cataracts:

(1) Gradual, painless onset of blurry, filmy, or fuzzy vision

(2) Poor central vision

(3) Frequent changes in eyeglass prescription

(4) Changes in color vision

Cataracts Causes Risk Factors:-

(1) Aging

(2) Congenital disorders

(3) Genetic abnormalities

(4)Traumatic cataracts

(5) Complicated cataracts

(6) Glaucoma

Cataracts Treatments Care Cure:-

Cataract surgery is very successful in restoring vision. Nine out of 10 people who have cataract surgery regain very good vision, somewhere between 20/20 and 20/40.

Cataract Prevention:-

Increase your intake of antioxidants.

Stop smoking.

Increase your intake of Vitamin E.

Protect your eyes from UV rays.

Book regular eye exams.

Health And Beauty: Pre-school children (one to four years)

Your weight

Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?

We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?

Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Nutrition for children

Food and nutrients help to form strong teeth and bones, muscles and a healthy body. A good diet can also help to protect your child against illness now and in the future.

This is a critical time to complete the weaning process, reducing the amount of milk and establishing the foundations of your child’s diet. A young child's diet needs special care and planning - the need for energy and nutrients is high, but appetites are small and eating habits can be fussy. Their diet must be made up of small, regular, nutrient-dense meals.

Key nutrients and dietary sources

Suitable foods

Base your child's intake on the following food groups to help ensure they’re getting all the important nutrients. Remember pre-school children should be allowed to eat according to appetite, as there are no definitive recommendations on portion sizes for this age group. At this age, children are often good at regulating their appetite.

There's no need to rely on pre-prepared toddler foods. If the family diet is healthy, children can just have family food.

1. At least one kind of starchy carbohydrate, such as bread, rice, pasta, noodles, cereals or potatoes, should be served with all meals.

Young children have small appetites, so fibre-rich carbohydrates can be bulky and inhibit the absorption of some minerals. Gradually introduce higher fibre carbohydrate foods, such as wholewheat pasta and brown rice, so that by the time children are five, they're eating the same fibre-rich foods as the rest of the family.

2. Fruit and vegetables should be eaten often. Aim for at least five servings a day, where a serving is about a handful in size.

Use fruit in puddings and as snacks

Frozen and canned fruit and vegetables can be just as nutritious as fresh varietiesVegetables can be eaten raw or cooked (serve crunchy rather than very soft to preserve the vitamins and minerals) If vegetables aren't a favourite, try hiding them by pureeing in to soups, sauces, casseroles and pizza toppings

3. Milk and dairy foods are an important source of calcium. Your child should be having about one pint (500 to 600ml) of milk a day.

Use full-fat varieties; semi-skimmed may be given from the age of two if the overall diet contains enough energy and nutrientsMilk can be used on cereals or in drinks, puddings and saucesCheese, fromage frais or yoghurt can be given instead of some milkGrated cheese, cheese spread or cheese portions can be used on sandwiches or toastTry yoghurts as a pudding or snack between meals, served alone or with fruit

4. Meat, fish and alternatives should be eaten once or twice a day.

Minced beef, turkey, chicken and pork should be cooked slowly to ensure it's soft and tender

The Food Standards Agency recommends at least two servings of fish a week, one of which should be oily. But don't give your child more than four servings of oily fish a week for boys and two servings a week for girls. Shark, swordfish or marlin should also be avoided, as these contain high levels of mercury, which might affect a child's developing nervous system

Use eggs, either boiled, in sandwiches, as omelettes or scrambledTry different beans and pulses, such as lentils, baked beans, peas and chickpeas......

Health And Beauty: Adults

Your weight

Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?

We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight

Overweight or underweight?

Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Eating well and drinking sensibly are good investments for your immediate health.

Why good nutrition matters

By eating a nutritious diet and being physically active, you can maintain a healthy body weight and reduce your risk of developing diet-related illnesses, such as type 2 diabetes, heart disease and some types of cancer.

Some of the most important risk factors for premature death in adults are:

Smoking

Obesity

Physical inactivity

Raised blood cholesterol

Raised blood pressure

Excessive alcohol intake

With the exception of smoking, applying the principles of healthy eating and being more physically active can make a significant impact on all of these risk factors.

What is a healthy diet?

To understand how you can eat healthily, it's important to know which types of food to consume and why. Your body requires a well-balanced diet, with a good supply of carbohydrates, especially high-fibre foods, plenty of fruit and vegetables, some protein, low-fat dairy products and plenty of fluid. The best way to get the right balance is to follow the principles of healthy eating shown on the Food Standards Agency's 'eatwell plate' at http://www.eatwell.gov.uk/.

Why don't we eat healthily?

A consumer survey carried out by the Food Standards Agency revealed that knowledge of what constitutes a healthy diet is actually quite high. Most of the adults surveyed knew which kinds of food they should be eating more of, such as fruit and vegetables, or less of, such as fat and salt.

But data from the National Diet and Nutrition Survey, published in 2003, shows that UK adults eat too much saturated fat, sugar and salt, not enough dietary fibre and, on average, their fruit and vegetable intake is fewer than three portions a day.

The rising number of people becoming overweight also tells us that, for a variety of reasons, this knowledge about diet is not being translated into positive action to achieve a healthier diet.

Some media coverage of healthy eating habits can make it seem as though a healthy diet will be incredibly difficult to achieve - either very expensive or not very tasty. But it's possible, with a few simple changes, to make your diet significantly healthier and reduce your risk of illness without it being an onerous task (see the Balance of good health article for details). There are lots of different things you can do, so approach the changes one at a time.

Everyone should be eating a variety of food to achieve a healthy diet, but some nutrition issues are more specific to men or women.

Nutrition issues for men

While both sexes need to maintain a healthy body weight, men in particular should be wary of excess weight. In men, extra pounds tend to be stored around the tummy. Sometimes referred to as abdominal fat, this increases the risk of developing heart disease and diabetes to a greater extent than fat stored on the hips and thighs, which is more typical for women.

This risk of abdominal obesity is even greater for men of Afro-Caribbean and Asian origin...

Health And Beauty: Infants birth to six months

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight

Overweight or underweight?

Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Making the right choices when it comes to feeding new babies will help them get a good start in life.

Breastfeeding
The Department of Health recommends that, wherever possible, infants are breastfed exclusively until six months of age.
Breastmilk is the best source of nutrition for newborn babies, as it provides easily digestible nutrients in the right quantities. It's also packed with antibodies and helps to establish the baby's immune system.

Babies breastfed exclusively are reported to be at less risk of stomach upsets and ear, respiratory and urinary tract infections than those who are bottle-fed formula milk. They're also less likely to become obese or experience constipation and vomiting. If there's a family history of allergies or diabetes, breastfed babies are less likely to develop these.

Breastmilk contains substances that help the development of a baby's brain, retinas, gut lining and protective sheath for the central nervous system. Breastmilk also contains hormonal factors that help the baby's growth and development. It carries digestive enzymes, too, which help to digest the nutrients in milk, helping the baby's immature digestive tract.

When not to breastfeed

Breastfeeding isn't recommended for all women. For example, those who are HIV-positive risk transmitting the disease to their baby through their milk. If you're taking any medication, you should also check with your doctor or midwife before breastfeeding.

Types of breastmilk

During the first few days after birth, the mother's breasts produce a substance called colostrum. This yellowish fluid is packed with antibodies and is rich in protein, making it ideal for newborn babies.

The colostrum soon changes and becomes thin and white (transitional milk). Then, after three or four days, the mature breastmilk starts to come through.

At each feed the breasts produce two types of milk: foremilk, produced at the beginning of a feed; and hindmilk, which has more fat, energy and essential nutrients. As babies grow, it's important they receive the hindmilk in order to meet their nutritional needs.

Health And Beauty: Children (five to 12 years)

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.
As children get older, they have an increasing amount of freedom over food choice and often eat outside the home. Peer pressure and advertising also start to play their part in your children’s food preferences.

Nutrition and children
Although their growth is slower than in infancy, school-aged children still have high nutritional needs but fairly small appetites. So it's crucial all meals and snacks continue to be rich in nutrients and energy. The food choices children make during the crucial years of development can influence their future health risk and can also influence food habits in later life.

A structured eating plan with regular meals and snacks is important to establish good eating habits. Ensure there's also plenty of variety - burgers and chips are fine occasionally, but not for every meal.

A limited number of foods makes it difficult to obtain the full range of nutrients. Make sure your child has a range of foods based on each of the main food groups.
Energy
School children still have a high energy requirement for growth and activity, but increasing numbers are becoming overweight. This is because they’re eating too many calories and not being active enough to use up the extra energy they’ve eaten.

If you think your child is putting on too much weight, don't make a big issue of it. Instead, encourage physical activity in whatever form (football, netball, walking the dog, cycling, swimming and so on).

Base meals and snacks on the five main food groups, but limit fatty and sugary snacks.
An overweight child still needs a nutrient-packed diet that provides all the essential building blocks for growth and development. Encouraging healthy eating should ensure children maintain a healthy weight. Make sure the whole family is eating healthily to provide good role models.

Calcium
This mineral is important for healthy bone development. Good sources include dairy products such as milk, cheese, yoghurt and fromage frais, as well as fortified orange juice, green leafy vegetables, cereals, sesame seeds and tofu.
Your child should ideally aim for three servings of calcium-rich food a day - for example, a 150ml glass of milk, a small pot of yoghurt and a small matchbox-sized piece of cheese.

Folate
This vitamin is important for growth, but intake is low in some children, especially those who skip breakfast because fortified cereals are a good source of folate. Other sources include bread, green leafy vegetables and pulses.

Iron
This mineral helps to keep red blood cells healthy. Insufficient iron intake can lead to iron-deficiency anaemia, but this is much less common in primary school–aged children than their younger and older siblings.

Good sources of iron include red meat, liver, fortified breakfast cereals, beans and pulses.

To help absorb the iron more effectively from non-meat sources, combine it with vitamin C-rich foods such as citrus fruits and fruit juice.

Fatty and sugary foods
This group includes spreading fats (such as butter), cooking oils, sugar, biscuits, cakes, crisps, sweets, cream and ice cream, chocolate and sugary drinks. These foods shouldn't be eaten too often and, when they are, should only be consumed in small amounts.

They're loaded with calories, fat and sugar, and don't necessarily contain many vitamins and minerals. Also, sugary foods and drinks (including fruit juice) can increase the risk of dental decay.

Limit the amount of sugar and sweets eaten, and offer them at the end of meals, rather than in-between.

Some sugar-free or diet drinks can also cause decay because of their acidity. Milk or water is the best drink between meals...

Health And Beauty: Older adults - staying fit and healthy

Your weight
Expert advice to help you maintain a healthy weight
Dissatisfied with your weight?

We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?

Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Eating well and being active will help you stay fit and healthy so you can live life to the full and reduce the risks of ill health.

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 adultsActivity

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).

Health And Beauty: Weaning (six months to one year)

Your weight

Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?

We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?

Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

By around six months of age, your baby's energy and nutrient requirements become difficult to meet with breastmilk or formula alone, so it's time to start weaning them on to food.

When to start weaning

At six months, a baby's digestive system has matured enough to cope with solid food, and other developmental changes (such as the ability to bite and chew) mean your baby is ready to experience new tastes and textures.

The Department of Health recommends that weaning shouldn't be introduced until the age of six months, but your baby may show signs of wanting to try solids earlier than this. If this is the case, discuss your baby's readiness to try weaning foods with your health visitor.

The aim of weaning is gradually to introduce a variety of tastes and textures so that, by the age of one, your baby's enjoying a varied and healthy diet.

Every baby's different. Some enjoy trying new tastes and textures, moving through weaning quickly and easily, while others need a little more time to get used to new foods. Proceed at your baby's pace, moving on to each new food and weaning stage when it's right for them.

How to start

Before you begin, here are some general tips for successful weaning:

Choose a good time of day for your baby to start on solids. This should be when they're not too tired or hungry (in the early stages, offering a breastfeed or a little formula beforehand will mean your baby is not too hungry and so is less frustrated with learning to take solids from a spoon).

Allow plenty of time.

Don't force food on your baby. If they don't want to try a food, stay calm, take the food away and offer it again later or in a few days' time.

Prepare for some inevitable mess by keeping plenty of bibs and cloths to hand.

Only heat up a small amount of food each time so you don't waste food your baby doesn't eat. You can always heat up more if your baby is keen.

Don't reheat previously uneaten food.

Always stay with your baby when they're eating.

Always test the temperature of food before you give it to your baby - it shouldn't be too hot.

Encourage self feeding. As your baby develops and shows signs of wanting to feed independently, give them a spoon or finger foods to try.

Stages of weaning

There are three main stages:

1. In the first stage, you start to introduce the feeling of a spoon in your baby's mouth, along with first tastes and textures.

Mix some of the following foods with a teaspoon of either breastmilk or formula (whatever your baby's usual milk is):

Pureed vegetables such as carrot, swede or potato

Pureed fruit such as banana, or cooked pear or apple

A non-wheat-based cereal such as baby rice, sago or cornmeal

Don't force food on your baby, especially at this stage. Remember they're getting most of their nutrients and energy from breast or formula milk. If your baby refuses to eat, it might be too early for them, so try offering the food again in a few days.

2. Once your baby's used to taking food from a spoon, start to slowly increase the amount and number of times a day you offer it. Initially, you'll probably just offer food once a day, but you can now start to introduce it twice and then three times. Remember to go at your baby’s pace.

At this stage, start to introduce the following:

Full-fat cow's milk products such as full-fat yoghurt or a cheese sauce (you can use full-fat milk in cooking, but avoid giving it as a drink until your baby is over a year old)Purees of meat, or pulses

Gradually cut down the amount of cereals you offer, but continue introducing new fruit and vegetables

You can also now begin to use some of the foods you cook for yourself. Homemade pureed foods are cheaper than shop-bought products, and have the added benefit of introducing your baby to the kinds of foods your family eats. Freeze small amounts of home-made food (try using ice cube trays for handy portion sizes). Remember you don't need to add salt, honey or sugar to your baby’s food.

3. Start to offer thicker purees and then introduce soft lumps. By the end of this stage, your baby will also be moving on to mashed and chopped foods. Remember to offer a variety of foods to ensure your baby receives all the necessary vitamins and minerals.

Things to remember at this stage are:

Your baby should still be having 500ml to 600ml of breastmilk or formula every day.Aim for a starchy food, a fruit and a vegetable at each meal.

Every day your baby should have one serving of protein-rich food such as soft cooked meat, fish, tofu or pulses such as lentils. Eggs should be thoroughly cooked so the yolk is hard.

Around this stage, your baby might start to enjoy finger foods, such as chopped fruit and vegetables (initially vegetable sticks should be lightly steamed to make them a little easier to chew), bread sticks or toast.

Chewing helps with oral muscle development, which is important for speech development. Try to avoid biscuits and snacks that are high in sugar.

Always stay with your baby to make sure they don't choke on any finger foods.

You're now moving towards including all the foods your family usually eats in your baby's diet. You'll probably still need to modify the texture by mashing or chopping as appropriate for your baby....

Health And Beauty: Adolescence

Your weight
Expert advice to help you maintain a healthy weight.
Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.
Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.
Teenagers go through many changes, and it's vital their diets keep pace with this development.
Teenagers and diet
Teenagers' diets should sustain growth and promote good health. During this time, a number of physiological changes occur that affect nutritional needs, including rapid growth and considerable gains in bone and muscle (especially in boys). This is also a time when teenagers begin to develop real independence from their parents, including making decisions about the food they eat. Teenagers often choose food in response to peer pressure or as an act of defiance against parents. It's not all bad news, as there are many opportunities to encourage healthy dietary habits in teenagers, particularly when relating good food choices to sporting or physical prowess. Ensure there are plenty of healthy options available at home for healthy meals and snacks.
Nutrition
The National Diet and Nutrition Survey of Young People Aged 4-18 Years provides detailed information on the nutritional intake and physical activity levels of young people in the UK. .
The findings reveal average consumption of saturated fat, sugar and salt is too high, while that of starchy carbohydrates and fibre is low. During the seven-day recording period, more than half the young people surveyed hadn't eaten any citrus fruits, green leafy vegetables (such as cabbage or broccoli), eggs or raw tomatoes. The survey also showed that one in ten teenagers have very low intakes of vitamin A, magnesium, zinc and potassium. Intake of iron and calcium was also below ideal levels among many of the teenagers. Meanwhile the rising levels of obesity suggest many young people are eating too many calories.
Iron deficiency
Iron deficiency is one of the most common nutritional deficiencies in the UK. In the National Diet and Nutrition Survey, up to 13 per cent of teenage boys and 27 per cent of girls were found to have low iron stores. Rapid growth, coupled with a fast lifestyle and poor dietary choices, can result in iron-deficiency anaemia. Teenage girls need to take particular care because their iron stores are depleted each month following menstruation.
The main dietary source of iron is red meat, but there are lots of non-meat sources, too, including fortified breakfast cereals, dried fruit, bread and green leafy vegetables. The body doesn't absorb iron quite as easily from non-meat sources, but you can enhance absorption by combining them with a food rich in vitamin C (found in citrus fruits, blackcurrants and green leafy vegetables). In contrast, tannins found in tea reduce the absorption of iron, so it's better to have a glass of orange juice with your breakfast cereal than a cup of tea.
Calcium deficiency
The survey also highlighted that 25 per cent of teens had a calcium intake below the recommended level, which has serious implications for their future bone health.
Osteoporosis is a disease that causes bones to become brittle and break very easily. Bones continue to grow and strengthen until the age of 30, and the teenage years are very important to this development. Vitamin D, calcium and phosphorous are vital for this process, with calcium requirements for the teenage years ranging from 800mg to 1,000mg per day.
Calcium-rich foods should be consumed every day. The richest source of calcium in most people's diet is milk and dairy products. Encourage your teenager to eat two to three portions of dairy food each day – for example, a glass of milk, a 150g pot of yoghurt and a small matchbox-sized piece of cheese. If your teenager doesn’t eat dairy products, try fortified soya milk. Dairy foods are often avoided by teenage girls because of concerns about fat content. Low-fat dairy foods are equally rich in calcium, so providing these versions to aid consumption can be helpful.
Foods to choose
Adolescence is a time of rapid growth, and the primary dietary need is for energy - often reflected in a voracious appetite. Ideally, foods in the diet should be rich in energy and nutrients. Providing calories in the form of sugary or fatty snacks can mean nutrient intake is compromised, so teenagers should be encouraged to choose a variety of foods from the other basic food groups:
Plenty of starchy carbohydrates - bread, rice, pasta, breakfast cereals, chapattis, couscous and potatoes
Plenty of fruit and vegetables - at least five portions every day
Two to three portions of dairy products, such as milk, yoghurt, fromage frais and pasteurised cheeses
Two servings of protein, such as meat, fish, eggs, beans and pulses
Not too many fatty foods
Limit sugar-rich food and drinks
Other important dietary habits to follow during adolescence include:
Drink at least eight glasses of fluid a day.
Eat regular meals, including breakfast, as it can provide essential nutrients and improve concentration in the mornings. Choose a fortified breakfast cereal with semi-skimmed milk and a glass of fruit juice.
Take regular exercise, which is important for overall fitness and cardiovascular health, as well as bone development.

Health And Beauty: Tackling nutritional problems for older people

Your weightExpert advice to help you maintain a healthy weightDissatisfied with your weight?We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.Overweight or underweight?Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.
Maintaining health as we age can be challenging, so a diet rich in nutrients is increasingly important as we grow older. Factors that affect nutritionThere 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 denturesDisease-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 CSocial influences, such as not being able to get to shops, or social isolationContinuing 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 tasteThe 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 saltChoosing foods with a strong taste - go for strong-flavoured meats, sauces, dressings, mustards and picklesLoss of interest in foodOlder 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 areaEat with company when you canMake meal times special by laying the table and presenting food in an attractive wayChoose a variety of foods where possible to keep the experience interesting Poor appetiteIf 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.