Best Teen Diets Nutrition Blog: "Junk" Food

Basics of Food Labels

10:28 AM

Your Cheat Sheet to Good Eats

Labels give you information that can help you decide what to choose as part of an overall healthy eating plan. Checking the labels on foods can alert you when a food is high in something like sugar so you can be prepared to make tradeoffs.

So who decides what information goes on a food label? In the United States, it's the Food and Drug Administration (FDA) and the Department of Agriculture (USDA). These agencies require that all food labels show the same nutrition and health information. This allows consumers to compare different foods and make the choices that are right for them.

Making Food Labels Work for You

The first step in making food labels work for you is to look at the entire label. If you focus on only one part — like calories or vitamins — you may not be getting the full story, like how much sugar or fat is in the product. Here are some tips to help you get the big picture on food labels:

Serving Size

Always start with the serving size amount. That's because all the information on the rest of the label — from calories to vitamins — is based on that amount.

Take note of how much a serving is (e.g., 1 cup, 8 oz). Sometimes a serving size will be way less than you're used to eating — like only half a cup of cereal.

The label will also list how many servings are in the package. Even things that seem like they'd be a single serving, such as a bottle of juice or packet of chips, may contain more than one serving. If you eat or drink the whole thing, you're getting more vitamins and minerals but you're also getting way more calories, sugar, fat, and other stuff that you might not want.

Calories

A calorie is a way to measure how much energy a food provides to your body. To get a rough idea of how many calories you need to eat each day, check out the personalized plan calculator on the U.S. government's ChooseMyPlate website.

The calories from fat number tells you how many calories in that serving come from fat. For most people, about 30% of all the calories they eat in a day should come from fat. So if you eat 2,000 calories a day, about 600 of these calories should come from fat.

Percent Daily Value

These percentages show the amounts of nutrients an average person will get from eating one serving of that food. For the purposes of food labels, the government chose an "average" person as someone who needs 2,000 calories a day.

But obviously some — like those who are growing rapidly or very athletic — will need more calories than 2,000 a day. And many will need less. The percent daily value information can be complicated. But one thing it makes easy is showing at a glance if a food is high or low in a particular nutrient. Here's how:

· If a food has a daily value of 5% or less of a nutrient, it is considered to be low in that nutrient.

· A food is a good source of a nutrient if the percent daily value is between 10% and 19%.

· If the food has 20% or more of the daily value, it is considered an excellent source of that nutrient.

Fat

Total fat shows how much fat is in a single serving of food. Although eating too much fat can lead to obesity and health problems, our bodies do need some fat every day. Fats are an important source of energy and provide insulation and cushioning for the skin, bones, and internal organs. Fat also distributes and helps the body store certain vitamins.

Some fats are better than others. Unsaturated fats, which are found in vegetable oils, nuts, and fish, are often called "good fats." Both saturated and trans fats are considered "bad" because they can increase a person's risk for developing heart disease. These types of fat are solid at room temperature (picture them clogging your arteries).

Sodium

Sodium is a component of salt. Almost all foods contain sodium because it adds flavor and helps preserve food. Processed, packaged, and canned foods usually have more sodium than freshly made foods. Small amounts of sodium keep proper body fluid balance. Sodium also helps the body transmit electrical signals through nerves. But too much sodium can increase water retention and blood pressure in people who are sensitive to it.

Total Carbohydrate

This amount covers all carbohydrates, including fiber and sugar. The best sources of carbohydrates are fruits and vegetables, along with whole-grain foods like cereals, breads, pasta, and brown rice. Most of your daily calorie intake should come from carbohydrates.

Sugars are listed separately under Total Carbohydrates. Checking sugar quantities on labels can be really eye opening. Often there's way more than you'd expect. For example, sometimes manufacturers cut back on fat but add sugar to keep a food tasting good.

Fiber

Fiber is not digested and helps keep your digestive system healthy. Fiber can also help reduce cholesterol levels. Best of all, fiber has no calories and it can help you feel full. So check the label and pick foods that have at least 3 grams of fiber per serving.

Protein

Most of the body — including muscles, skin, and the immune system — is made up of protein. If the body doesn't get enough fat and carbohydrates, it can use protein for energy. So be sure the foods you eat give you some protein.

Vitamins and Minerals

It goes without saying that you want to choose foods that are high in a variety of vitamins and minerals. Some vitamins — like vitamin C — are water soluble, which means that the body can't store them so they need to be consumed daily.

Food labels can't tell you what foods to eat — that's your decision! But they can help you find foods that taste good and treat your body right

Excerpts taken from “Food Labels” by Teens Health reviewed by Mary L. Gavin, MD. Read more

WINForum and Best Teen Diets recommend eating a healthy well balanced diet including foods from each food group. We offer nutrition information that emphasizes the importance eating well to be healthy. For more information visit www.winforum.org and www.bestteendiets.org

"Junk" Food

Fast Food

11:39 AM

Fast food restaurants are popular because they serve filling foods that taste good and don't cost a lot of money. However, fast food is usually cheap because it's often made with cheaper ingredients such as high fat meat, refined grains, and added sugar and fats, instead of nutritious foods such as lean meats, fresh fruits, and vegetables.

Is fast food bad?

There is no such thing as a "bad" food, but there are some foods you should try not to have on a regular basis. Because fast food is high in sodium, saturated fat, trans fat, and cholesterol, eating too much over a long period of time can lead to health problems such as high blood pressure, heart disease, and obesity. Fast food also lacks many of the nutrients, vitamins, and minerals our bodies need. It's helpful to remember that with fast food, moderation is important.

Is some fast food healthier than others?

Many fast food chains are changing their menus so there are more healthy options to choose from. For example, some chains no longer serve foods with trans fat, and many have menu items that contain fruits and vegetables. If you're having fast food more than once a week, try to make healthier choices. Here are some tips:

Go light on the toppings

Added toppings usually mean more sodium or unhealthy fats. To lighten up your meal without taking away flavor:

· Don't overdo the salad dressing. Choose oil-based dressings such as Italian or balsamic vinaigrette instead of creamy salad dressings such as blue cheese and ranch which are high in saturated fat.

· Use mustard or ketchup instead of mayonnaise.

· When ordering pizza, add veggies instead of meat, and get thin crust instead of deep dish.

· Top your sandwiches with veggies such as onions, lettuce, and tomatoes instead of bacon or extra cheese.

· Don't add more salt to your meal. Salt is a major contributor to high blood pressure and heart disease and fast food tends to be loaded with it.

Know how your food is made

The way a meal is made says a lot about how healthy it will be. In general, follow these rules:

· Choose foods that are broiled, steamed or grilled over fried such as a grilled chicken sandwich instead of fried chicken or chicken nuggets and steamed vegetables instead of French fries.

· Choose soups that are not cream based. For example: If the name of the soup includes the word cream, such as "Creamy Tomato Soup", don't order it.

· Dishes labeled deep-fried, pan-fried, basted, breaded, creamy, crispy, scalloped, Alfredo, or in cream sauce are usually high in calories, unhealthy fats or sodium.

· When ordering a sub or sandwich, select lean meats such as turkey or grilled chicken instead of items such as burgers, steak, or cheese sandwiches.

· Ask for sauces or dressings that come with meals to be served on the side and use just a small amount.

Practice Portion Control

Meal portions today are almost twice the size that they were 30 years ago, because of that we eat much more food than we need. Try and follow these tips:

· Order smaller entrée portions. For example, instead of a large sub, try a small sub with a side salad and low-fat dressing or piece of fruit.

· If you're getting a side, order a small, or kid sized portion. Never supersize anything, these options pack in an even larger amount of calories and fat.

· Don't fall for the deals. Many fast food restaurants are now advertising value deals for larger portions of food. These foods may come in what is called a "value box", a combo pack, or just be a larger portion for a cheap price. If you want the deal, eat only half and save the rest for later, or split with a friend.

· Remember, you can get too much of a good thing. Even if a fast food restaurant uses healthy ingredients, they still usually give you a lot more food than you need and eating too much of any kind of food can lead to weight gain. Watch your portions, even when you are eating healthier fast foods such as burritos, sandwiches, and soup.

Make the Swap

Look for healthier side options for your meals:

· Have a salad or soup instead of fries.

· Choose water, low-fat milk, or diet sodas instead of regular sodas, fruit drinks, milkshakes, or whole milk which can be a huge source of hidden calories and sugar.

· Instead of a slice of pie or cookie for dessert try fruit and yogurt.

Enjoy Your Meal

Sit down while you eat. Fast food is known as a meal on the go. Many people eat in their cars or while doing another activity. If you are distracted, you may not pay attention to how much food you are eating, and you may eat much more than you need. Sit down at the restaurant you visit and pay attention to your meal. If you can't sit, eat just a little and save the rest for later. That way you won't be starving once you have the chance to sit and you won't overeat.

Where can I find nutrition facts about fast food?

Most fast food and restaurant chains offer free nutrition information online. Use a search engine to find the company's web page. There is usually a link to the nutrition section on the home page where you will find nutrition facts, including fat, cholesterol, sodium, protein, calories, and more. Many of these menus are now interactive as well, so you can preview your plate and modify it to be more nutritious. Take a look at this information to help you make healthier choices when eating out. If you don't have time or access to a computer, many restaurants offer nutrition pamphlets in the restaurant or have a way of pointing out healthier options on their menus.

Excerpts taken from "Fast Food Facts" by the Center for Young Women's Health. Read more: http://www.youngwomenshealth.org/fast_food.html

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for peak performance.

"Junk" Food

Emotional Eating

10:36 AM

Emotional eating is something that everyone will experience at some point, as this article explains it does not always mean eating when your sad. It can be when your bored, happy, stressed, anything really. As teens you face a wide range of emotions regularly and are just setting up your habits for dealing with these feelings and doing things like studying. Read this article for tips to beat the urge to emotionally eat.

What Is Emotional Eating?

Emotional eating is when people use food as a way to deal with feelings instead of to satisfy hunger. We've all been there, finishing a whole bag of chips out of boredom or downing cookie after cookie while cramming for a big test. But when done a lot — especially without realizing it — emotional eating can affect weight, health, and overall well-being.

Not many of us make the connection between eating and our feelings. But understanding what drives emotional eating can help people take steps to change it. One of the biggest myths about emotional eating is that it's prompted by negative feelings. Yes, people often turn to food when they're stressed out, lonely, sad, anxious, or bored. But emotional eating can be linked to positive feelings too, like the romance of sharing dessert on Valentine's Day or the celebration of a holiday feast.

Sometimes emotional eating is tied to major life events, like a death or a divorce. More often, though, it's the countless little daily stresses that cause someone to seek comfort or distraction in food. Emotional eating patterns can be learned: A child who is given candy after a big achievement may grow up using candy as a reward for a job well done. A kid who is given cookies as a way to stop crying may learn to link cookies with comfort. It's not easy to "unlearn" patterns of emotional eating. But it is possible. And it starts with an awareness of what's going on.

"Comfort" Foods

We all have our own comfort foods. Interestingly, they may vary according to moods and gender. One study found that happy people seem to want to eat things like pizza, while sad people prefer ice cream and cookies. Bored people crave salty, crunchy things, like chips. Researchers also found that guys seem to prefer hot, homemade comfort meals, like steaks and casseroles. Girls go for chocolate and ice cream.

This brings up a curious question: Does no one take comfort in carrots and celery sticks? Researchers are looking into that, too. What they're finding is that high-fat foods, like ice cream, may activate certain chemicals in the body that create a sense of contentment and fulfillment. This almost addictive quality may actually make you reach for these foods again when feeling upset.

Physical Hunger vs. Emotional Hunger

We're all emotional eaters to some extent (who hasn't suddenly found room for dessert after a filling dinner?). But for some people, emotional eating can be a real problem, causing serious weight gain or cycles of binging and purging.

The trouble with emotional eating (aside from the health issues) is that once the pleasure of eating is gone, the feelings that cause it remain. And you often may feel worse about eating the amount or type of food you did. That's why it helps to know the differences between physical hunger and emotional hunger.

Breaking the Cycle

Managing emotional eating means finding other ways to deal with the situations and feelings that make someone turn to food. For example, do you come home from school each day and automatically head to the kitchen? Stop and ask yourself, "Am I really hungry?" Is your stomach growling? Are you having difficulty concentrating or feeling irritable? If these signs point to hunger, choose something light and healthy to take the edge off until dinner.

Not really hungry? If the post-school food foraging has just become part of your routine, think about why.

Tips to Try

These three techniques can help:

1. Explore why you're eating and find a replacement activity.

For example:

· If you're bored or lonely, call or text a friend or family member.

· If you're stressed out, try a yoga routine. Or listen to some feel-good tunes and let off some steam by jogging in place, doing jumping jacks, or dancing around your room until the urge to eat passes.

· If you're tired, rethink your bedtime routine. Tiredness can feel a lot like hunger, and food won't help if sleepless nights are causing daytime fatigue.

· If you're eating to procrastinate, open those books and get that homework over with. You'll feel better afterwards (honestly!).

2. Write down the emotions that trigger your eating. One of the best ways to keep track is with a mood and food journal. Write down what you ate, how much, and how you felt as you ate (e.g., bored, happy, worried, sad, mad) and whether you were really hungry or just eating for comfort.

Through journaling, you'll start to see patterns emerging between what you feel and what you eat. You'll be able to use this information to make better choices (like choosing to clear your head with a walk around the block instead of a bag of Doritos).

3. Pause and "take 5" before you reach for food. Too often, we rush through the day without really checking in with ourselves. We're so stressed, overscheduled, and plugged-in that we lose out on time to reflect.

Excerpts taken from “Emotional Eating” by kidshealth.org and reviewd by Merideth Lutz Stehl, Ph.D. Read more: http://kidshealth.org/teen/your_mind/emotions/emotional_eating.html#

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information to teens, parents and educators that emphasize the importance of healthy eating for teens.

"Junk" Food

Kids and Caffeine

12:30 PM

"Junk" Food

Health Foods that May not be Healthy

10:56 AM

What’s in a name? In the case of certain foods, nutrition connotations that are misleading. Take granola, for instance: It has an undeniably earthy, wholesome ring to it, but depending on its ingredients, preparation and portioning, it can be as bad for you as a plateful of brownies. And it’s not the only food whose moniker belies a bevy of calories and fat. Below, discover 10 common offenders and learn how to make them live up to their healthy reputations.

Veggie Patties

“It can certainly be a healthy option,” says Lona Sandon, RD, spokeswoman for the American Dietetic Association (ADA), regarding this vegetarian-friendly convenience food. “Unfortunately, many of the prepared, frozen versions have more fillers (gums, yeast extract and cornstarch), which manufacturers use to achieve a burger-like texture, and less actual vegetables, which are needed to satisfy us nutritionally.”  

What to look for: Ensure you’re eating a healthy patty by checking the label to see that it is actually made with vegetables—they should be listed at the beginning of the ingredients list—and that each patty contains no more than 150 calories, 500 milligrams of sodium and 7 grams of protein. (Note: Any veggie patty with more than 10 grams of protein is likely a “burger alternative,” made with soy protein and wheat gluten and few actual vegetables). Gardenburger’s Veggie Medley and Trader Joe’s Vegetable Masala Burger are healthful options.

Dried Fruit & Nut Mixes

Some dried fruit and nut mixes are stellar sources of fiber, vitamin C, healthy fats and protein, says Sandon. But here’s the tricky part: In most versions, the fruit is coated with sugar and the nuts with salt. And then there’s the highly caloric add-ins, like chocolate or coconut.

 What to look for: The healthiest option is one that consists of natural dried fruit, seeds and unsalted peanuts, says Amy Jamieson-Petonic, RD, director of wellness coaching at Cleveland Clinic's Wellness Institute. When scanning the options at the store, look for brands that don’t add sugar, and contain fewer than 100 milligrams of sodium per serving, such as Planters Mixed Nuts & Raisins.

Bran Muffins

Health experts started touting bran as a heart- and digestive-friendly nutrient in the late 1980s to early ’90s, says Sandon. But when mixed into a muffin, bran’s only part of the equation. The other parts? Fat and sugar—and a whole lot of both. “Depending on the size, a bran muffin can have more calories and sugar than a doughnut,” says Joan Salge Blake, RD, LDN, author of Nutrition & You. 

What to look for: If it’s the muffin you’re after, Salge Blake recommends whipping up a batch of nutrient-rich muffins yourself, such as Oat-Bran Applesauce Mini Muffins, which are sweetened with applesauce and honey. If you’re seeking fiber, try a bran cereal that’s high in fiber (more than 5 grams per serving) and low in sugar (fewer than 6 grams per serving), such as Fiber One, says Bonnie Taub-Dix, RD, CDN, owner of Better Than Dieting Nutrition Consultants, LLC.

Granola

With its whole grains, seeds and nuts, granola has a lot of nutrition to offer, including fiber, protein and potassium. Yet those ingredients also come with their fair share of calories and fat—as do common additions, such as chocolate chips and yogurt- or sugar-coated fruit. “Portion control is the only weight-management tool you can use to prevent overindulging when so many naturally high-calorie or high-fat foods are grouped together,” says Sandon. She suggests combining the granola with low-calorie, low-sugar cereals to spread out the calories. This will keep you from feeling deprived—since you’re likely eating the same volume of food—while keeping your granola intake minimal.  

What to look for: Kerry Neville, RD, owner of KLMN Nutrition Communications in Washington, recommends Bear Naked mixes, which contain whole-grain oats and no artificial flavors, hydrogenated oils or high-fructose corn syrup. For any other brands, look to the ingredients list, says Neville, who advises consumers to steer clear of any granola that lists corn syrup as one of its top three ingredients. Even better: Opt for granolas that use honey or agave nectar to sweeten their mixes.

Smoothies

You may think a smoothie packed with fruits and veggies is healthy, but in reality, it may have an excessive amount of sugar, which is troublesome because of its impact on your blood sugar levels, says Jamieson-Petonic. So not only can it cause your energy levels to spike and then crash dramatically, but if the sugar is not burned up (through activity), any excess will be stored as fat.

What to look for: Avoid sweet, caloric fillers like whole milk, ice cream, fruit juice blends with added sugar, and sherbet. Go for smoothies that don’t exceed 450 calories, and contain mostly fresh veggies and fruit. “Smoothies should complement your diet, not run them over,” says Jeannie Moloo, PhD, a California-based nutrition consultant and national spokeswoman for the ADA. To ensure your smoothie has a clean bill of health, consider making it at home.

Reduced-Fat Peanut Butter

“The fat in peanut butter (a combination of polyunsaturated fat and monounsaturated fats) is actually healthy, so there’s no need to take it out,” says Karen Ansel, RD, CDN, spokeswoman for the ADA. Plus, when some fat is removed from peanut butter to make a lighter version, sugar is added to replace the flavor—and the calorie difference is negligible. In other words, a reduced-fat version doesn’t mean you can eat more than its full-fat counterpart.  What to look for: Try natural peanut butter, which should contain just peanuts and salt, to avoid the sugar and hydrogenated fats (the lack of these unhealthy fats causes the consistency to change, requiring you to mix it before use). Peanuts are high in calories, so even when eating natural peanut butter, keep an eye on your serving size.

Foods Labeled “Fat-Free”

Of all the foods marketed as being “free” of a potentially harmful nutrient, fat-free foods are the worst offenders, says Neville. Why? These foods are typically just as caloric as their full-fat counterparts. Plus, according to FDA regulations, a food can be labeled “fat-free” if it contains 0.5 grams of fat per serving. If you eat more than the designated serving size, those fat grams (and calories) can add up.

What to look for: The experts we spoke with agree: It’s best to enjoy a small portion of the whole-fat version, which will wreak less havoc on your body than the fat-free version with its flavor-enhancing additives, particularly sugar.

Energy Bars

Energy bars were originally developed to give athletes a convenient source of “fuel” (a.k.a. calories) during intense or long workouts. But, over time, they became an on-the-go snack for everyone. Unfortunately, their nutritional profile wasn’t adjusted to meet the much-less-demanding needs of non-athletes; in fact, with the addition of chocolate or cookie bits, most of the newer bars have more calories and/or sugar than ever. Usually, there’s a better food choice within reach, says Ansel, especially since energy bars rarely satisfy a hungry appetite.  

What to look for: If you just can’t pass up energy bars, look for one that has the most natural ingredients and no more than 200 calories and 20 grams of sugar per serving. “And that much sugar is really only acceptable if it’s coming from unsweetened fruit, not added sugars,” says Neville.

Diet Soda

For people who are watching their calorie intake or have diabetes, diet soda is a better option than regular soda, says Neville. However, from a nutritional standpoint, there is nothing redeeming about diet sodas. “They don’t have calories, but they don’t have anything good for your diet, either,” she says. Ongoing research has shown a number of negative effects stemming from the consumption of artificial sweeteners, which are used to enhance the flavor of diet soda—most notably an increased incidence of metabolic syndrome, a group of metabolic factors that put a person at elevated risk for coronary artery disease, stroke and type 2 diabetes.  

What to look for: Neville says it's best to choose a drink that offers nutrition—even if it has calories and sugar—such as orange juice. If you crave the fizziness of soda, try a calorie-free seltzer, or mix seltzer with a splash of juice. If it’s flavor you’re after, try brewing a batch of homemade, unsweetened iced tea. Whatever beverage you choose, Neville says it’s important to pay attention to what you’re consuming, since what you drink also impacts your overall daily caloric intake.

Frozen Yogurt

Regular yogurt contains live, active cultures that can help keep the bacteria in your digestive tract healthy. Frozen yogurt, however, is not just the same thing frozen, says Dawn Jackson Blatner, RD, author of The Flexitarian Diet and spokeswoman for the ADA. Most frozen yogurt sold at supermarkets and retail shops has been heat-processed, which kills the beneficial live cultures. Plus, because of the so-called “health halo” that surrounds frozen yogurt, people tend to consume more of it then they would full-fat ice cream, even though it typically has the same amount of sugar.  

What to look for: The experts we spoke to recommend a small serving of lowfat plain frozen yogurt if you choose to indulge. When craving toppings, stick to healthful ones, such as fresh fruit slices without added sugar. Neville recommends Stonyfield Organic for when you're at home—it has live bacteria and is certified organic. When eating out, consider Pinkberry or Red Mango, both of which serve frozen yogurt with live cultures, and offer fresh fruit toppings.

Read more: Foods That Aren't Healthy - Surprisingly Unhealthy Foods - Woman's Day

Item	Amount of Item	Amount of Caffeine
Jolt soft drink	12 ounces	71.2 mg
Mountain Dew	12 ounces	55.0 mg
Coca-Cola	12 ounces	34.0 mg
Diet Coke	12 ounces	45.0 mg
Pepsi	12 ounces	38.0 mg
7-Up	12 ounces	0 mg
brewed coffee (drip method)	5 ounces	115 mg*
iced tea	12 ounces	70 mg*
dark chocolate	1 ounce	20 mg*
milk chocolate	1 ounce	6 mg*
cocoa beverage	5 ounces	4 mg*
chocolate milk beverage	8 ounces	5 mg*
cold relief medication	1 tablet	30 mg*
*denotes average amount of caffeine

Healthy Tips for Halloween

Basics of Food Labels

Making Food Labels Work for You

Serving Size

Calories

Percent Daily Value

Fat

Sodium

Total Carbohydrate

Fiber

Protein

Vitamins and Minerals

Fast Food

Emotional Eating

"Comfort" Foods

Physical Hunger vs. Emotional Hunger

Breaking the Cycle

Kids and Caffeine

How Caffeine Affects Kids

Foods and Beverages With Caffeine

What's Caffeine Sensitivity?

Cutting Caffeine

Health Foods that May not be Healthy

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