Tips for Healthier Skin and Hair This Winter

It’s wintertime and the livin’ ain’t easy—for our hair, skin, and nails, that is. Whipping winds, dry air, and chilly temperatures can really do a number on soft skin and hair. Cold air outside and central heat indoors can strip moisture from strands and pores, making hair rough and skin itchy and dry. But endure cracked hands no more: Items hiding in the back of your kitchen cupboard could just be the answer.

Body Talk—The Need-to-Know

Hair and skin aren’t just for looking pretty—they’re required for specific bodily functions, too. Humans lost body fur a while ago (thankfully), but we still have hair on our heads to keep the brain toasty and protected from occasional bumps. Skin isn’t only the barrier between the environment and our insides—it’s a living organ that’s responsible for keeping the body cool, protecting it against germs and “invaders,” and many other metabolic processes . It’s important to keep these tissues in good condition and working well all year long so they can do their jobs and keep us healthy and safe. Cracked, flaky, irritated, or inflamed skin is normal during winter, though it’s not exactly fun. If red, scaly, itchy skin lingers or is causing serious discomfort, be sure to visit a doctor; it might be a more serious dermatological condition like dermatitis, eczema, or athlete’s foot. Barring more serious issues, there are a few strategies that can give the body a break when the mercury plunges:

1. A 20-minute long, boiling-hot shower might feel great on a cold day, but stick to warm or lukewarm water for 10 minutes or less. Long exposure to hot water can strip moisture from hair and skin.
2. When heading into the great outdoors, dress for the weather with a hat, scarf, and gloves to avoid windburn and prolonged exposure to cold air.
3. At the grocery store, fill up a cart with foods full of healthy monounsaturated fats and omega-3 fatty acids, such as fish, nuts, olive oil, flax, sardines, and avocados.
4. While at the market, load up on vitamin C-rich produce like citrus fruit and dark leafy greens. Vitamin C can help boost the body’s production of collagen, a protein that maintains skin and other connective tissues.
5. It’s a good idea to drink plenty of water during winter, but there is actually no scientific proof that guzzling water can rehydrate scaly skin .

Read on for more specific cures and preventative measures to combat winter woes from itchy scalp to frozen fingers and more. 

Smooth Sailing—Your Action Plan

1. Dry Skin

To cure dry skin all over the body, go big or go home. Mix a few drops of olive or grape seed oil in bathwater and hop in, or apply a thin layer of oil to the body after showering (and maybe wear some old PJs to bed). As weird as it may sound, adding a few cups of whole milk to bathwater can moisturize skin. The proteins, fats, and vitamins in moo-juice can help soothe rough skin. If feeling lactose-averse, the old chicken pox standby of an oatmeal bath can make red, irritated skin feel better . Immediately after an oil/milk/oatmeal bath, apply plenty of thick cream (or even Crisco or Vaseline for seriously damaged skin) and crank up the humidifier before hitting the hay. Slathering on lotion within three minutes of stepping out of the bath or shower is most effective for trapping in moisture.

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2. Red Nose

The holidays are over, so there’s no reason to keep dressing up like Rudolph. When outdoors in cold weather, the blood vessels cut off circulation to the nose. After coming indoors the blood vessels dilate quickly, causing a rush of blood (and bright-red color). To bring the nose back to a normal hue, apply a warm—but not hot—compress to the skin for several minutes after coming indoors. Sometimes a winter cold and the tissues that come with it can make the nose raw and chapped, too. When the sniffles hit, use extra-soft tissues
 and blot the nose; don’t rub it. Apply a thin layer of moisturizing ointment or lotion to the sensitive area throughout the day.

3. Rough and Cracked Feet

Nothing screams “dead of winter” like gnarly, callused feet with cracked heels. Save some cash and skip the pedicure by exfoliating and moisturizing at home. Scrub calluses with a pumice stone in the shower once per week to slough off rough, dead skin. Moisturize feet, especially the heels, every day with thick cream—lotions containing lactic acid are especially effective—and wear cotton socks to bed. It may look nerdy, but sporting socks while snoozing can help creams absorb. Warmer feet means sweatier feet (ick), and moisturizers are most effective when applied to warm, damp skin. On the down side, wearing super toasty wool footwear can raise the overall body temperature, sometimes making it difficult to stay asleep all night long.

4. Itchy Dry Scalp

Nope, it’s not adult-onset lice. But a dry, flaky scalp is uncomfortable and just a wee bit embarrassing, too. Step one in preventing dandruff is to take cooler, quicker showers to reduce the scalp’s exposure to drying hot water. Think about switching to a dandruff or dry scalp specific shampoo. Before hopping in the shower, massage the scalp with Vitamin E, olive, or coconut oil. These oils replenish natural scalp oils and can moisturize dry hair, too . Tea tree oil is also a popular treatment for fungal and bacterial infections like dandruff or athlete’s foot. Wash the hair and scalp with tea tree oil daily to cure a dry, itchy head naturally. Sometimes, the issue can be caused by product build-up—not winter weather. If you think this may be the case, rinse the hair with apple cider vinegar to clear out the gunk and then wash normally with shampoo.

 

5. Chapped Lips

Keeping a tube of lip balm in an easily accessible pocket is a good first step, but winter winds can take chapped lips to a whole new level. If lips are flaky, take a clean toothbrush and very gently exfoliate the skin to remove excess skin. Slather on beeswax or a lip balm with lanolin (a natural oily wax extracted from sheep’s wool!) and keep reapplying throughout the day. Lanolin is a natural moisturizer that softens skin and reduces evaporation, keeping the skin hydrated. If spending all day with animal product freaks you out, apply some Crisco (aka vegetable shortening) to lips. It’s 100 percent vegan and very safe if ingested. For seriously dry lips, apply honey or Vaseline to the lips for 15 minutes and then remove with a cotton swab dipped in hot water.

6. Brittle Nails

Dry air saps the moisture right out of nails and leaves them delicate and susceptible to breaks and tears. To treat them, apply olive oil or lotion containing lanolin to nails before bed and sleep with gloves on to help aid absorption. Dudes, it may be time to raid your mother/girlfriend/wife/sister/friend’s makeup drawer, because a thin coat of clear nail polish can protect brittle nails from the environment. Also consider adding biotin-rich foods (also called Vitamin B7) to the diet—this essential vitamin helps the body process amino acids and produce fatty acids. Vegetables (including carrots and Swiss chard) and protein sources including nuts and fish are good ways to pack in enough of the vitamin. Biotin is also very effective when taken in supplement form .

7. Rough Hair

Hair needs a little extra TLC during wintertime. Shampooing strips moisture from the scalp and hair, so wash strands every other day. Everyone's hair is different—if washing once or twice a week is normal for you, consider adding some time between shampoos to take dry winter conditions into account. And don’t skip the conditioner—skipping the ‘poo and opting for a quick rinse and conditioning treatment works just fine to keep hair clean and moisturized. To prevent breakage or other damage, avoid blow-drying and brushing hair when wet because those locks are most delicate when waterlogged. If strands are really parched, comb hair with a few drops of olive oil and a wide-tooth comb after showering.

8. Dry Hands

It’s bad enough to have freezing digits, but cracked and painful skin on the hands is the icing on the cake. To prevent hands from drying out, apply moisturizer after hand washing and at least several times throughout the day. Keep a bottle of lotion by each sink in your home and in your desk at work. If hands are very dry, use cream instead of lotion because the former has a higher oil-to-water ratio. Wearing rubber gloves while washing dishes can prevent hands from getting dried out due to excess contact with hot water, too. To really rehab the skin on hands, use very thick hand cream right before bed and then slip on white cotton gloves—the enclosed space will help the moisturizer absorb into the skin.

9. Static-y Hair

The only thing worse than winter hat hair is fly-aways that won’t stay in a hat to begin with. A dried-out scalp produces fewer oils, which can make hair full of static. Don’t skimp on conditioner, and simulate natural scalp oils by combing a bit of vitamin E oil through the hair before bed to replenish moisture. If static is a major problem, consider switching up your grooming routine. Brushes with natural bristles help redistribute oils from the scalp to the rest of the hair and also conduct less static than plastic brushes and combs. Need a quick fix? Run a bit of lotion through strands or run an unscented dryer sheet (really) over the hair before heading out the door. During the winter, stick to cotton hats (which conduct much less static electricity than acrylic and wool).

10. Scaly Elbows

The skin over high-pressure joints like elbows, knees, and heels is thicker to cushion the essential bones underneath. It’s great to have some extra padding, but ashy, scaly elbows are uncomfortable and unattractive. The key to keeping elbows (and other rough spots) soft is to exfoliate once or twice per week and moisturize every day. Combine a scoop of sugar, a few glugs of olive oil and a drizzle of lemon juice to make a quick scrub. Even shorter on time? Have a lemon, add a few pinches of sugar or salt, and rub the surface over rough skin. After exfoliating, rinse the skin and moisturize with a thick cream. If the dryness situation is really dire, apply a thin layer of petroleum jelly to the area before bed. When elbows are really itchy, soak them in milk or apply cold compresses. Thick, red skin with flaky white patches that doesn’t go away may be psoriasis. If none of the above treatments work, see a dermatologist for more specialized care.

11. Cold Digits

If fingers and toes are still cold despite wooly socks and gloves, it’s time for a different strategy. To encourage blood flow all the way to the hands and feet, keep the core toasty warm with plenty of layers. Avoid tight garments or jewelry at joints (hands, ankles, and wrists) that could constrict blood flow. Studies have shown that rosemary and gingko biloba can naturally improve blood circulation, too .

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12. Irritated, Dry Eyes

Wind and dry air are not a good combination for sensitive eyes. Sporting sunnies on a sub-zero day might look weird, but the lenses can protect eyes from glare and wind. Keep a bottle of non-medicated saline tears or eye drops on hand and use it to refresh eye moisture when needed. Prevent irritation by keeping those well-moisturized hands away from the eye area.

13. Windburn

Kudos to those who enjoy the great outdoors even when it’s frigid outside. Protect sensitive skin by layering on thick face cream with a high SPF—the only thing worse than windburn is winter sunburn. If red windburn patches don’t go away, apply a thin layer of one-percent hydrocortisone cream on irritated spots as needed. This medicated cream contains steroids that reduce inflammation and stop itching in its tracks.

14. Dry Face

It’s unfortunate (but unavoidable) that the body’s most sensitive skin is always exposed to the elements. Definitely take some time this winter to give your mug a little extra lovin’. First thing’s first: During winter, avoid any face products with alcohol, and switch to a milder face wash and a thicker moisturizer. Need to mix up the routine a bit? Wash your face once a week with Greek yogurt. It sounds weird, but the lactic acid works as a gentle, non-abrasive exfoliator. For a moisturizing face mask, take a look in the kitchen before heading down the beauty aisle: Bananas, avocado, egg yolk, and milk can all make great moisturizing face treatments. Another good option? Whole grains and aromatic veggies contain selenium, a compound that gives skin the elasticity to make silly faces. Snack on quinoa, brown rice, onions, or garlic when skin gets tight and dry.
source: http://greatist.com

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Health Benefits Of Your Thanksgiving Turkey

 

For some of us, it's all about the sides. Or the out-of-this-world leftover breakfasts on Black Friday morning.
But Thanksgiving just wouldn't be complete without that turkey (sorry, turkey alternatives). And while there are plenty of recipes and cooking methods that might make you think otherwise (deep frying, we're looking at you), turkey is actually pretty powerful in the nutrition department.
Slice yourself a three-ounce serving of light meat (roughly the size of a deck of cards) and you’ll also be giving yourself a whole host of nutrients and vitamins your body needs, all for under 200 calories and 6 grams of fat. Here are a few of the highlights.
Protein
On average, women should aim for 46 grams of protein a day and men should shoot for 56. With 25 grams of the stuff in a three-ounce serving of turkey, you’ll be well on your way — and for fewer calories and less fat than the same size serving of beef. Keep in mind, however, that most Americans have no trouble meeting these protein allowances. Yes, we need protein to build and repair cells, keep snacking urges curbed and lower stroke risk, but it is possible to get too much.
Selenium
That turkey has about 24 micrograms of selenium, almost half of an adult’s daily recommended amount. Selenium plays an important role in thyroid hormone metabolism and reproduction and acts as an antioxidant.
Phosphorus
There are around 196 milligrams of phosphorus in your turkey serving. The mineral is mostly used in building healthy bones and teeth, but it’s also instrumental in how the body makes protein and uses carbs and fats. Adults generally need about 700 milligrams a day.
B Vitamins
Turkey offers a handful of B vitamins, including niacin, B6 and a little riboflavin. Niacin helps with digestion and turning the food we eat into energy. B6 is important to brain development during pregnancy, immunity and metabolism. And riboflavin also helps convert food to energy and plays an important role in red blood cell production.
Tryptophan
Forget what you think you know about tryptophan: It’s not what’s making you so sleepy after your Thanksgiving feast.
Now, here's what you should know: It’s an essential amino acid, meaning the body can’t make tryptophan on its own. We get it from foods, like turkey (although it’s not even all that high in it, compared to say, cheese) and it in turn helps the body make niacin (see more on that below) and serotonin, a key brain chemical involved in balancing your mood.

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Adult nutrition

Definition

Nutrition describes the processes by which all of the food a person eats are taken in and the nutrients that the body needs are absorbed. Good nutrition can help prevent disease and promote health.
Vitamins and minerals are an important part of nutrition. Vitamins are organic substances present in food. They are required by the body in small amounts to regulate metabolism and to maintain normal growth and functioning. Minerals are vital because they are the building blocks that make up the muscles, tissues, and bones. They also are important to many life-supporting systems, such as hormones, transport of oxygen, and enzyme systems.
There are many nutrients the body absorbs from food and each of the food groups supplies at least one nutrient. For example, oat bran, which is a whole grain, can supply fiber and a mineral called magnesium. A good nutrition plan will ensure that a balance of food groups, and the nutrients supplied by each group, is eaten

Percentage of healthy, overweight, and obese adults in the United States

Age 20> yrs	Healthy weight BMI 18.5 to 24.9	Overweight BMI 25.0–29.9	Obese BMI 30 and above
All Adults	32.9%	34.1%	32.2%
Women	35.4%	28.6%	34.6%
Men	30.4%	39.7%	31.1%

SOURCE: National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health, U.S. Department of Health and Human Services.

(Illustration by GGS Information Services/Thomson Gale.).

Purpose

As children, nutrition is important for normal growth and development. As adults, nutrition still promotes health and reduces risk of disease. Studies have shown that Americans have gained weight largely because they eat too much and because they choose to eat the wrong foods. Good nutrition can help prevent weight gain by focusing on consuming calories that are high in nutrients, not in sugars and fat. Nutrition also plays a role in preventing and controlling diseases. For example, poor nutrition can lead to high cholesterol, which causes coronary heart disease. Lowering salt in the diet can control high blood pressure. People with diabetes must follow special diets to control their blood glucose levels.
Examples of people with medical conditions and diseases show the effect that certain nutrients, or a lack of certain nutrients, can have on the human body. Some specific diseases linked to poor diet and physical inactivity are cardiovascular disease, type 2 diabetes, high blood pressure, osteoporosis, and certain types of cancer. Being overweight, and especially obese, also is linked to many health problems. Eating a poorly balanced diet that is low in nutrients but high in total calories can lead to weight gain.
Special diets or nutritional therapy may be used to complement other treatments subscribed by a physician to treat particular diseases and conditions. Examples include:

• High cholesterol. Eating a diet high in fiber and low in saturated fats and cholesterol can help keep cholesterol in check.
• High blood pressure. Reducing salt and certain fats, as well as reducing overall weight, helps lower blood pressure. Special diets have been developed to lower risk of high blood pressure and heart disease.

KEY TERMS

Monounsaturated fat—Fats that contain one double or triple bond per molecule. Though these fats still have lots of calories, they can help lower blood cholesterol if used in place of saturated fats. Examples of monounsaturated fats are canola oil and olive oil.
Polyunsaturated fat—Fats that contain two or more double or triple bonds per molecule. Examples include fish, safflower, sunflower, corn, and soybean oils.

• Diabetes. Nutrition is critical to adults with type 2 diabetes. They will have to control portions, eat regularly and eat nutrient-rich foods, along with other dietary guidelines.
• Anemia. People with anemia need to get more iron from their diets and will be encouraged to eat more foods such as soybeans, spinach, and others.

Sometimes, people who are ill need artificial nutrition to help them receive the proper nutrients. The nutrition may come in the form of special drinks that supplement their diets or even be provided through intravenous (IV) injections in a hospital or other facility.
Nutrition is important throughout adults’ lives. As younger adults, good nutrition helps keep people strong as they need energy for active lives that may involve athletic pursuits and busy days filled with work and raising children. Pregnant women will need to pay particular attention to nutrition. In the middle years, proper nutrition helps prevent disease and weight gain that normally is associated with aging and lives that may become more sedentary. And as people reach their mature years, nutrition becomes critical, as many people in their later years fail to eat properly due to medical conditions and medications or social factors.

Description

The United States Department of Agriculture (USDA) and the United States Department of Health and Human Services revised the Dietary Guidelinesfor Americans in 2005. The guidelines are science-based and outline advice for choosing a nutritious diet and maintaining a healthy weight. The 2005 guidelines also address physical activity and food safety and make recommendations for special population groups.
Finally, calorie requirements and servings are based more on gender, age, and level of physical activity, while in 2000, the servings were more uniform for all adults. The USDA also revised the traditional food pyramid to make it customized for individuals.

Basic food groups

The following are the basic food groups included in the pyramid provided by the USDA:

• Grains. The guidelines recommend eating at least three ounces of whole grain bread, cereal, crackers, rice, or pasta every day. At least one-half of all grains should be whole grains, which can be determined by looking for the word “whole” before the grain name on the list of ingredients.
• Vegetables. The pyramid recommends eating more dark green and orange vegetables, as well as more dry beans and peas.
• Fruits. A variety of fresh, frozen, or canned fruit is good, but the USDA recommends taking it easy on fruit juices.
• Milk, yogurt, and cheeses. The USDA recommends getting plenty of calcium-rich food from low-fat or fat-free milk. People who can’t drink milk should turn to lactose-free products or other sources of calcium, such as hard cheeses and yogurt.
• Meat and beans. Lean protein should come from low-fat or lean meats and poultry that is prepared by grilling, baking, or broiling. Varying choices is recommended, so that more fish, beans, peas, nuts, and seeds that provide protein are part of the diet.
• Oils and fats. Most fat sources should come from fish, nuts, and vegetable oils. Solid fats such as butter, stick margarine, shortening, and lard should be limited.

FOOD GROUPS TO ENCOURAGE. The new guidelines encourage eating enough fruits and vegetables to stay within energy needs. Two cups of fruit and about 2 and one-half cups of vegetables per day are adequate for a person consuming 2,000 calories per day. Those eating more or less than 2,000 calories can adjust their fruits and vegetables up or down.

Adopting a balanced eating pattern

The Dietary Guidelines recommend adopting a balanced eating pattern. Using the USDA’s pyramid can help customize a plan or adults can choose the DASH eating plan. DASH is a plan that was created to help prevent high blood pressure by minimizing salt in the diet, by providing a balance of nutrients, and by keeping weight down.

Recommendations for specific adult populations

Not every adult has the same nutritional needs. In addition to specific nutritional needs related to diseases or activity, the following recommendations apply to certain groups:

• People over age 50. Guidelines recommend consuming vitamin B₁₂ in fortified foods or supplements. -Women of childbearing age. If a woman many become pregnant, she should eat iron-rich plant foods or those that help absorb iron, such as vitamin-C rich foods. Women in their first trimester of pregnancy should consume adequate synthetic folic acid daily from fortified foods or supplements in addition to food forms from a varied diet.
• Older adults, people with dark skin, and people not exposed to sufficient sunlight. These individuals should consume extra vitamin D from vitamin-D fortified foods and/or from supplements.

Getting adequate nutrients

The actual amount of any nutrient a person needs, as well as the amount each individual gets from his or her diet will vary. Many adults do not receive enough calcium from their diets, which can lead to osteoporosis later in life. Other nutrients of concern are potassium, fiber, magnesium, and vitamin E. Some population groups also need to get more vitamin B₁₂, iron, folic acid, and vitamin D. These nutrients should come from food when possible, then from supplements if necessary.

Fluid

Many adults ignore the role that fluids play in nutrition. It is important to moderate drinking of high-sugar beverages and fruit juices, as well as alcoholic beverages. Most people will get adequate hydration from normal thirst and drinking behavior, especially by consuming fluids with meals.

Nutrition for strength

Adults who are physically active and who strength train or pursue athletic activities will have different nutrition needs than typical adults of the same age. For example, they will require more fluids while exercising. In general, athletes and those who are very active also require more carbohydrates in their diets than typical Americans. Carbohydrates provide energy, but they should come from whole grains and fruits, not from refined sugars.

Vegetarian diets

Vegetarians can achieve recommended nutrient intakes by carefully choosing foods from the basic food groups. They will need to pay special attention to intake of protein, iron, and other vitamins, depending on the type of vegetarian program they follow. Choosing nuts, seeds, and legumes from the meat and beans group, as well as eggs if they desire, can provide enough nutrients at the proper serving level.

Processed and prepared foods

Americans are eating out more than ever and are buying foods in the grocery store that are prepackaged. It is more difficult to judge the nutrients and calories in many of these foods and in general, fresh foods are healthier than those that are packaged. Highly processed foods do not contain significant amounts of essential minerals. They often contain high amounts of fats and sugar, as well as artificial preservatives and other additives. Many restaurants, including fast food restaurants, are trying to offer healthier selections. The USDA offers tips for eating out to help people stay within their healthy pyramid servings and portions.

Calories and weight management

The new guidelines and pyramid focus back on the basics of calorie management. It’s all about balancing energy, or the amount of calories eaten vs. the amount of calories used by the body. By managing portions, eating a balanced diet from the food groups and not using discretionary calories on high-sugar or high-fat foods, people can maintain a reasonable intake of calories. Regular physical activity can help use calories to provide better balance. Research has shown that subtracting just 100 calories a day from the diet can help manage weight, and eating 500 fewer calories a day can result in losing one pound per week in weight. But every individual is different and it is recommended to involve a physician or dietician in a weight loss plan.

Precautions

Though supplementation of nutrients sometimes is necessary, physicians and dieticians recommend that nutrients come from food, not from vitamins and supplements. Excessive use of vitamins and mineral supplements can lead to serious health problems and it is best to involve a physician to ensure that supplements are being used at appropriate and safe levels. It also is best not to change a diet without the advice of a nutritional expert or health care professional. People who are chronically ill, and women who are pregnant or breastfeeding only should change their diets under professional supervision.

Parental concerns

The recommendations in the Dietary Guidelines are for Americans over two years of age.

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Adolescent nutrition

Definition

Nutrition describes the processes by which all of the food a person eats are taken in and the nutrients that the body needs are absorbed. Good nutrition for adolescents can help prevent disease and promote proper health, growth, and development.
Adequate intakes of vitamins and minerals are an important part of nutrition. Vitamins are organic substances present in food. They are required by the body in small amounts to regulate metabolism and to maintain normal growth and functioning. Minerals are vital because they are the building blocks that make up the muscles, tissues, and bones. They also are

Healthy eating at fast food restaurants

• Skip “value-sized” or “super-sized” meals
• Choose a grilled chicken sandwich or a plain, small burger
• Use mustard instead of mayonnaise
• Limit fried foods or remove breading from fried chicken, which can cut half the fat
• Order garden or grilled chicken salads with light or reduced-calorie dressings
• Choose water or fat-free or low-fat milk instead of sweetened soda

SOURCE: National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health, U.S. Department of Health and Human Services.

(Illustration by GGS Information Services/Thomson Gale.)
important to many life-supporting systems, such as hormones, transport of oxygen, and enzyme systems.
There are many nutrients the body absorbs from food and each of the food groups supplies at least one nutrient. For example, oat bran, which is a whole grain, can supply fiber and a mineral called magnesium. A good nutrition plan will ensure that a balance of food groups, and adequate amounts of the nutrients supplied by each group, is eaten.

Purpose

Proper nutrition is essential to keeping teens healthy and able to grow and develop properly. Eating right also helps teens participate better in school and athletic activities. The nutritional status and health of children and adolescents has declined in recent years. Government surveys have shown that at least 16% of children and adolescents age 6 to 19 years old are considered overweight and at least 11% of adolescents now are classified as obese. In 2000, more than 16% of the population under age 18 years lived in poverty, often receiving poor nutrition as a result.
Many adolescents consume more calories than they need, yet they don’t meet recommended daily intakes for a number of nutrients. Of particular concern for children and adolescents are adequate levels of calcium, potassium, fiber, magnesium, and vitamin E from the diet.
Eating disorders lead to poor nutritional status and can affect growth and development for teenagers of both sexes. They rank as the third most common form of chronic illness in adolescent girls, affecting as many as 5% of teenage girls.
Studies have shown that eating habits and nutrition in adolescence can affect not only adult weight, but other health issues later in life. For instance, not

KEY TERMS

Anorexia nervosa—A serious eating disorder characterized by a pathological fear of weight gain.
Bulimia nervosa—A serious eating disorder characterized by compulsive overeating followed by purging by self-induced vomiting or abuse of laxatives to induce diarrhea.
Osteoporosis—A condition that affects bone mass, usually later in life, making bones brittle and easily breakable.

eating enough calcium as a teenager can increase risk of osteoporosis as an older adult.
Finally, adolescent nutrition is important because some teens have health problems that require special diets. Type 1 diabetes, also called juvenile diabetes, is diagnosed in as many as 13,000 children a year, often during their teens. It requires, controlling both diet and lifestyle factors which can be particularly difficult for busy teenagers. Surprisingly, increases in obesity mean that Type 2 diabetes, which in the past has only been diagnosed in adults, now is diagnosed with increasing frequency in adolescents as well.

Description

The United States Department of Agriculture (USDA) and the United States Department of Health and Human Services revised the Dietary Guidelines for Americans in 2005. The guidelines are science-based and outline advice for choosing a nutritious diet and maintaining a healthy weight. Although the guidelines are written for adults, the nutritional elements are the same for anyone over age two years old, with key recommendations for children and adolescents. The 2005 guidelines also address physical activity and food safety. The USDA revised the traditional food pyramid to make it customized for individuals.

Basic food groups

The following are the basic food groups included in the pyramid provided by the USDA:

• Vegetables. The pyramid recommends eating more dark green and orange vegetables, as well as more dry beans and peas.
• Fruits. A variety of fresh, frozen, or canned fruit is good, but the USDA recommends limiting consumption of fruit juices.
• Milk, yogurt, and cheeses. The USDA recommends getting plenty of calcium-rich food from low-fat or fat-free milk. Adolescents should consume three c. per day of fat-free or low-fat milk or equivalent milk products. Teens who can’t drink milk should be given lactose-free products or other sources of calcium, such as hard cheeses and yogurt.
• Meat and beans. Lean protein should come from low-fat or lean meats and poultry that is prepared by grilling, baking, or broiling. Varying choices is recommended, so that more fish, beans, peas, nuts, and seeds that provide protein are part of the diet.
• Oils and fats. Most fat sources should come from fish, nuts, and vegetable oils. Solid fats such as butter, stick margarine, shortening, and lard should be limited. Adolescents should receive no more than 25% to 35% of calories from fats.

Adopting a balanced eating pattern

The Dietary Guidelines recommend adopting a balanced eating pattern. Using the USDA’s new pyramid can help customize a plan for teens that provides adequate nutrients for needed energy, growth, and development. Teenagers often report eating high levels of junk food, sweet sodas, especially when away from home. More than one-half of adolescents do not meet the Dietary Guidelines for fruit and vegetable consumption and nearly two-thirds consume more than the recommended amount of fat. Reports also show that at least two-thirds of adolescent boys and girls have tried to lose weight using unsuccessful methods. While many efforts have been made on national and local scales to improve the nutritional selections of school lunches and vending machines, the Dietary Guidelines offer a healthy way to provide a balanced diet at home and in lunch choices brought from home.

Fluid

Many adolescents ignore the role that fluids play in nutrition. It is important to moderate drinking of high-sugar beverages and fruit juices especially between meals. Caffeine from sodas and coffee drinks can interfere with sleep if consumed late at night, which already is a health and school performance issue for many teens. The Dietary Guidelines also say that adolescents should not drink alcoholic beverages. Adolescents need to drink an adequate amount of water, though they do not need to overhydrate.

Nutrition for strength

Adolescents who are physically active and play sports will have different nutrition needs than typical teenagers of the same age. For example, they will require more fluids while exercising. In general, those who are very active also require more carbohydrates in their diets than typical teens. Carbohydrates provide energy, but they should come from whole grains and fruits, not from refined sugars.

Vegetarian diets

A minority of adolescents are vegetarians, though popularity of various vegetarian diets has increased among adolescents in recent years. For the most part, teenagers can meet most nutritional requirements and achieve adequate growth with a well-planned vegetarian diet. But the trend toward vegetarianism has contributed to nutrient deficiencies in American adolescents because of restrictive eating in the formative years. Teens have been reported to suffer stunted growth, fragile bones, and stress fractures from lack of nutrients on vegetarian diets.
The Dietary Guidelines are designed so that vegetarians can achieve recommended nutrient intakes through careful selection of certain foods. However, research has shown that teenage girls often have low levels of nutrients such as zinc, iron, and calcium, which can be more difficult to obtain from a vegetarian diet. Only one in four teenage girls eat the recommended quantity of meat on a daily basis. Vegan and macrobiotic diets may require supplementation of for teens.

Processed and prepared foods

Calories and weight management

The new guidelines and pyramid focus on the basics of calorie management. It’s all about balancing energy, or the amount of calories eaten vs. the amount of calories used by the body. By managing portions, eating a balanced diet from the food groups, and not taking in too many calories on high-sugar or high-fat foods, adolescents can maintain a reasonable intake of calories. Regular physical activity can help to balance energy. Research has shown that subtracting just 100 calories a day from the diet can help manage weight. The typical soda contains 150 calories. Adults need to help teens understand that balanced eating and calorie management help manage weight, not unhealthy stretches of fasting or reliance on fad diets. Physical activity also helps manage weight. Encouraging more participation in sports or just spending time outside with family and friends vs. “screen time” in front of the television, computer, and video games, also can help manage weight safely.
Dieting is an important predictor of eating disorders among adolescents. Girls who practiced rigid dieting are about 18 times more likely to have eating. disorders such as anorexia nervosa, bulimia nervosa, or eating disorder not otherwise specified. Teen girls who have dieted moderately are five times more likely to be diagnosed with an eating disorder. If an eating disorder is diagnosed, the adolescent will receive therapy with behavioral and nutritional approaches.
Nutritional therapy for teens with eating disorders will first correct possible malnutrition caused by the eating disorder. Refeeding must be carefully planned to avoid complications brought on by sudden increased calories and weight gain. The meal plan will be based on the Dietary Guidelines with gradual increases in calories as the teen’s lean body mass increases.
Some adolescents with diabetes have been known to use doses of insulin below those recommended by their physicians to promote weight loss. Teens with Type 1 diabetes will have nutritional counseling upon diagnosis and regular checks with a registered dietician. They will have to count carbohydrates and carefully plan diet around exercise to avoid weight gain. Teens with Type 2 diabetes also will be taught how to control blood glucose levels.

Precautions

Like adults, adolescents need to understand that it is best to achieve recommended levels of nutrients through consumption of foods instead of through vitamins and supplements. Use of supplements should be done only under the supervision of a professional medical provider who understands adolescent nutrition needs. Adolescents should understand that the best way to manage weight is through a balanced approach to eating fresh foods and through remaining physically active, not through fasting, use of drugs or supplements, or through participation in fad diets.

Complications

Failing to eat a nutritious diet can cause growth and developmental problems in adolescents and cause long-term complications such as obesity or osteoporosis. Eating disorders can lead to serious complications in teens, including malnutrition, changes to heart function caused by starvation, stomach bleeding, and may cause depression leading to suicide. Improper management of diabetes can lead to loss of consciousness and seizures, and in the longer term, eye disease, kidney and heart disease, or nerve damage.

Parental concerns

Parents are up against the peer pressures and constant conflicting images that adolescents get from the media. On the one hand, teens see unrealistic images of body types on television and in magazines. On the other hand, they are bombarded with advertisements for processed, convenient, and unhealthy foods. Girls also frequently read magazine articles about dieting and weight loss, a practice that leads to unhealthy weight control behaviors. Internet Web sites even provide advice to teens on how to accomplish and hide their eating disorders and what sorts of products help people with bulimia nervosa in their purging of foods.

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How to Lose Weight Fast

            Methods to lose weight fast
1. Write down what you eat for one week and you will lose weight. Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss.
2. Add 10 percent to the amount of daily calories you think you’re eating. If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate. Adjust your eating habits accordingly.
3. Get an online weight loss buddy to lose more weight. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.
4. Get a mantra. You’ve heard of a self-fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. “I can lose weight.” “I will get out for my walk today.” “I know I can resist the pastry cart after dinner.” Repeat these phrases and before too long, they will become true for you.
5. After breakfast, stick to water. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year—or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.
6. Eat three fewer bites of your meal, one less treat a day, or one less glass of orange juice. Doing any of these can save you about 100 calories a day, and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year.
7. Watch one less hour of TV. A study of 76 undergraduate students found the more they watched television, the more often they ate and the more they ate overall. Sacrifice one program (there’s probably one you don’t really want to watch anyway) and go for a walk instead.
8. Wash something thoroughly once a week. Whether that’s a floor, a couple of windows, the shower stall, bathroom tile, or your car, a 150-pound person will burn about four calories for every minute spent cleaning. Scrub for 30 minutes and you could work off approximately 120 calories, the same number in a half-cup of vanilla frozen yogurt.
9. Wait until your stomach rumbles before you reach for food. It’s stunning how often we eat out of boredom, nervousness, habit, or frustration—so often, in fact, that many of us have actually forgotten what physical hunger feels like. If you’re hankering for a specific food, it’s probably a craving, not hunger. If you’d eat anything you could get your hands on, chances are you’re truly hungry. Find ways other than eating to express love, tame stress, and relieve boredom.
10. Sniff a banana, an apple, or a peppermint when you feel hungry. You might feel silly, but it works. When Alan R. Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost—an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it.
11. Stare at the color blue. There’s a good reason you won’t see many fast-food restaurants decorated in blue: it functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.
12. Eat in front of mirrors and you’ll lose weight. One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.
13. Spend 10 minutes a day walking up and down stairs. The Centers for Disease Control says that’s all it takes to help you shed as much as 10 pounds a year (assuming you don’t start eating more).
14. Walk five minutes for at least every two hours. Stuck at a desk all day? A brisk five-minute walk every two hours will parlay into an extra 20-minute walk by the end of the day. And getting a break will make you less likely to reach for snacks out of antsiness.
15. You’ll lose weight and fat if you walk 45 minutes a day, not 30. The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.
16. Don’t buy any prepared food that lists sugar, fructose, or corn syrup among the first four ingredients on the label. You should be able to find a lower-sugar version of the same type of food. If you can’t, grab a piece of fruit instead! Look for sugar-free varieties of foods such as ketchup, mayonnaise, and salad dressing. Also, avoid partially hydrogenated foods, and look for more than two grams of fiber per 100 calories in all grain products. Finally, a short ingredient list means fewer flavor enhancers and empty calories.
17. Put your fork or spoon down between every bite. At the table, sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 20 minutes when it comes to satiety (fullness) signals. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.
18. Throw out your “fat” clothes for good. Once you’ve started losing weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to stay fit.
19. Close the kitchen for 12 hours. After dinner, wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and refrigerator. Late-evening eating significantly increases the overall number of calories you eat, a University of Texas study found. Stopping late-night snacking can save 300 or more calories a day, or 31 pounds a year.
20. Walk before dinner and you’ll cut calories AND your appetite. In a study of 10 obese women conducted at the University of Glasgow in Scotland, 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal.
21. Make one social outing this week an active one. Pass on the movies and screen the views of a local park instead. Not only will you sit less, but you’ll be saving calories because you won’t chow down on that bucket of popcorn. Other active ideas: a tennis match, a guided nature or city walk (check your local listings), a bike ride, or bowling.
22. Buy a pedometer, clip it to your belt, and aim for an extra 1,000 steps a day. On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.
23. Put less food out and you’ll take less in. Conversely, the more food in front of you, the more you’ll eat—regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10 to 14 inches (making them look empty if they’re not heaped with food), serve your main course on salad plates (about 7 to 9 inches wide). Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.
24. Eat 90 percent of your meals at home. You’re more likely to eat more—and eat more high-fat, high-calorie foods—when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them.
25. Serve food on your plate instead of on platters. If you eat your dinner restaurant style on your plate rather than family style, helping yourself from bowls and platters on the table, you’ll lose weight. Most of us tend to eat an average of 150 percent more calories in the evening than in the morning. You’ll avoid that now because when your plate is empty, you’re finished; there’s no reaching for seconds.
26. Don’t eat with a large group. A study published in the Journal of Physiological Behavior found that we tend to eat more when we eat with other people, most likely because we spend more time at the table. But eating with your significant other or your family, and using table time for talking in between chewing, can help cut down on calories.
27. Order the smallest portion of everything. If you’re out and ordering a sub, get the 6-inch sandwich. Buy a small popcorn, a small salad, a small hamburger. Again, studies find we tend to eat what’s in front of us, even though we’d feel just as full on less.
28. Eat water-rich foods and you’ll eat fewer calories overall. A body of research out of Pennsylvania State University finds that eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Other water-rich foods include soups and salads. You won’t get the same benefits by just drinking your water, though. Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice).
29. Bulk up your meals with veggies. You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir-fries, omelets, and other veggie-friendly dishes. If you eat a 1:1 ratio of grains to veggies, the high-fiber veggies will help satisfy your hunger before you overeat the grains.

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30. Avoid white foods. There is some scientific legitimacy to today’s lower-carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. While avoiding sugar, white rice, and white flour, however, you should eat plenty of whole-grain breads and brown rice. One Harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff.
31. Switch to ordinary coffee. Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great. You can also try nonfat powdered milk in coffee. You’ll get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn’t dilute the coffee the way skim milk does.
32. If you’re going to indulge, choose fat-releasing foods. They should help keep you from feeling deprived and binging on higher-calorie foods. For instance: honey has just 64 fat releasing calories in one tablespoon. Eggs have just 70 calories in one hard-boiled egg, loaded with fat releasing protein. Part-skim ricotta cheese has just 39 calories in one ounce, packed with fat releasing calcium. Dark chocolate has about 168 calories in a one-ounce square, but it’s packed with fat releasers. And a University of Tennessee study found that people who cut 500 calories a day and ate yogurt three times a day for 12 weeks lost more weight and body fat than a group that only cut the calories. The researchers concluded that the calcium in low-fat dairy foods triggers a hormonal response that inhibits the body’s production of fat cells and boosts the breakdown of fat.
33. Enjoy high-calorie treats as the accent, not the centerpiece Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of fruit or salad.

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34. Eat cereal for breakfast five days a week. Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese and have diabetes than those who don’t. They also consume more fiber and calcium—and less fat—than those who eat other breakfast foods. Make oatmeal, or pour out a high-fiber, low-sugar cereal like Total or Grape Nuts.
35. Try hot sauce, salsa, and Cajun seasonings They provide lots of flavor with no fat and few calories, plus they turn up your digestive fires, causing your body to temporarily burn more calories. Choose them over butter and creamy or sugary sauces.
36. Eat fruit instead of drinking fruit juice. For the calories in one kid-size box of apple juice, you can enjoy an apple, orange, and a slice of watermelon. These whole foods will keep you satisfied much longer than that box of apple juice, so you’ll eat less overall.
37. Drop your milk type and you cut calories by about 20 percent. If you drink regular, go to 2%. If you already drink 2%, go down another notch to 1% or skim milk. Each step downward cuts the calories by about 20 percent. Once you train your taste buds to enjoy skim milk, you’ll have cut the calories in the whole milk by about half and trimmed the fat by more than 95 percent.
38. Snack on a small handful of nuts. Studies have found that overweight people who ate a moderate-fat diet containing almonds lost more weight than a control group that didn’t eat nuts. Snacking once or twice a day helps stave off hunger and keeps your metabolism stoked. You can also pack up baby carrots or your own trail mix with nuts, raisins, seeds, and dried fruit.
39. Get most of your calories before noon. Studies find that the more you eat in the morning, the less you’ll eat in the evening. And you have more opportunities to burn off those early-day calories than you do to burn off dinner calories.
40. Brush your teeth after every meal, especially dinner. That clean, minty freshness will serve as a cue to your body and brain that mealtime is over.

source: http://www.rd.com

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How Sugars and Sweeteners Affect Your Health

Most of us love sweet foods and drinks. But after that short burst of sweetness, you may worry about how sweets affect your waistline and your overall health. Is sugar really bad for us? How about artificial or low-calorie sweeteners? What have scientists learned about the sweet things that most of us eat and drink every day?
Our bodies need one type of sugar, called glucose, to survive. “Glucose is the number one food for the brain, and it’s an extremely important source of fuel throughout the body,” says Dr. Kristina Rother, an NIH pediatrician and expert on sweeteners. But there’s no need to add glucose to your diet, because your body can make the glucose it needs by breaking down food molecules like carbohydrates, proteins, and fats.
Some sugars are found naturally in foods, such as fruits, vegetables, and milk. “These are healthful additions to your diet,” says Dr. Andrew Bremer, a pediatrician and NIH expert on sweeteners. “When you eat an orange, for instance, you’re getting a lot of nutrients and dietary fiber along with the natural sugars.”
Although sugar itself isn’t bad, says Rother, “sugar has a bad reputation that’s mostly deserved because we consume too much of it. It’s now in just about every food we eat.”
Experts agree that Americans eat and drink way too much sugar, and it’s contributing to the obesity epidemic. Much of the sugar we eat isn’t found naturally in food but is added during processing or preparation.
About 15% of the calories in the American adult diet come from added sugars. That’s about 22 teaspoons of added sugar a day. Sugars are usually added to make foods and drinks taste better. But such foods can be high in calories and offer none of the healthful benefits of fruits and other naturally sweet foods.
Sugar-sweetened beverages like soda, energy drinks, and sports drinks are the leading source of added sugars in the American diet. Juices naturally contain a lot of sugar. But sometimes, even more is added to make them taste sweeter.
“Juices offer some vitamins and other nutrients, but I think those benefits are greatly offset by the harmful effects of too much sugar,” says Bremer.
Over time, excess sweeteners can take a toll on your health. “Several studies have found a direct link between excess sugar consumption and obesity and cardiovascular problems worldwide,” Bremer says.
Because of these harmful effects, many health organizations recommend that Americans cut back on added sugars. But added sugars can be hard to identify. On a list of ingredients, they may be listed as sucrose (table sugar), corn sweetener, high-fructose corn syrup, fruit-juice concentrates, nectars, raw sugar, malt syrup, maple syrup, fructose sweeteners, liquid fructose, honey, molasses, anhydrous dextrose, or other words ending in “-ose,” the chemical suffix for sugars. If any of these words are among the first few ingredients on a food label, the food is likely high in sugar. The total amount of sugar in a food is listed under “Total Carbohydrate” on the Nutrition Facts label.
Many people try cutting back on calories by switching from sugar-sweetened to diet foods and drinks that contain low- or no-calorie sweeteners. These artificial sweeteners—also known as sugar substitutes—are many times sweeter than table sugar, so smaller amounts are needed to create the same level of sweetness.
People have debated the safety of artificial sweeteners for decades. To date, researchers have found no clear evidence that any artificial sweeteners approved for use in the U.S. cause cancer or other serious health problems in humans.
But can they help with weight loss? Scientific evidence is mixed. Some studies suggest that diet drinks can help you drop pounds in the short term, but weight tends to creep back up over time. Rother and other NIH-funded researchers are now working to better understand the complex effects that artificial sweeteners can have on the human body.
Studies of rodents and small numbers of people suggest that artificial sweeteners can affect the healthful gut microbes that help us digest food. This in turn can alter the body’s ability to use glucose, which might then lead to weight gain. But until larger studies are done in people, the long-term impact of these sweeteners on gut microbes and weight remains uncertain.
“There’s much controversy about the health effects of artificial sweeteners and the differences between sugars and sweeteners,” says Dr. Ivan de Araujo of Yale University. “Some animal studies indicate that sweeteners can produce physiological effects. But depending on what kind of measurement is taken, including in humans, the outcomes may be conflicting.”
De Araujo and others have been studying the effects that sugars and low-calorie sweeteners might have on the brain. His animal studies found that sugar and sweeteners tap differently into the brain’s reward circuitry, with sugars having a more powerful and pleasurable effect.
“The part of the brain that mediates the ‘I can’t stop’ kinds of behaviors seems to be especially sensitive to sugars and largely insensitive to artificial sweeteners,” de Araujo says. “Our long-term goal is really to understand if sugars or caloric sweeteners drive persistent intake of food. If exposed to too much sugar, does the brain eventually change in ways that lead to excess consumption? That’s what we’d like to know.”
Some research suggests that the intensely sweet taste of artificial, low-calorie sweeteners can lead to a “sweet tooth,” or a preference for sweet things. This in turn might lead to overeating. But more studies are needed to confirm the relative effects of caloric vs. non-caloric sweeteners.
“In the long run, if you want to lose weight, you need to establish a healthy lifestyle that contains unprocessed foods, moderate calories, and more exercise,” Rother says.
When kids grow up eating a lot of sweet foods, they tend to develop a preference for sweets. But if you give them a variety of healthy foods like fruits and vegetables early in life, they’ll develop a liking for them too.
“It’s important for parents to expose children to a variety of tastes early on, but realize that it often takes several attempts to get a child to eat such foods,” says Bremer. “Don’t give up too soon.”
The key to good health is eating a well-balanced diet with a variety of foods and getting plenty of physical activity. Focus on nutrition-rich whole foods without added sugars.

source :http://newsinhealth.nih.gov

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