The food pyramid

The food pyramid is built to make healthy eating easier. Healthy eating is about getting the
correct amount of nutrients – protein, fat, carbohydrates, vitamins and minerals you need to
maintain good health and balance.
Foods that contain the same type of nutrients are grouped together on each of the shelves
of the Food Pyramid. This gives you a choice of different foods from which to choose a
healthy diet. Following the Food Pyramid as a guide will help you get the right balance of
nutritious foods within your calorie range. Studies show that we take in too many calories
from foods and drinks high in fat, sugar and salt, on the top shelf of the Food Pyramid. They
provide very little of the essential vitamins and minerals your body needs. Limiting these is
essential for healthy eating.
So in a nutshell, healthy eating involves:

 Plenty of bread, rice, potatoes, pasta and cereals – going for the wholegrain varieties
whenever you can
 Plenty of fruit and vegetables
 Some milk, cheese and yoghurt
 Some meat, poultry, eggs, beans and nuts
 A very small amount of fats and oils
 And a very small amount or no food and drinks high in fat, sugar and salt

Some tips ive made

If you eat a varied and balanced diet, then there is normally no need to take any food
supplements – you’ll get everything you need from your food. The one exception to this is
folic acid. All women of child-bearing age who could become pregnant should take a
supplement of 400µg (micrograms) folic acid each day. If a woman does become pregnant,
she should continue to take the supplement during the first twelve weeks of pregnancy.
 Why we Should not eat junk food?

10 Strong reasons to stop eating junkfood

Why is junkfood unhealthy? How to stop eating junkfood? Did you know that obesity is
second only to smoking as a preventable cause of death in Panama ? That is just one of the
reasons that you shouldn’t be eating fast, or junk food. Add to that the many other health
risks associated with junkfood, along with the animal welfare considerations, too, and you
have a really good case for staying away from the burger joints and other junk food outlets.
Here are ten very good reasons why you should stop eating junkfood:
1. Food hygiene
Not everyone who works in junkfood restaurants is as careful about basic food hygiene as
you probably are. How can you be sure that they washed hands before preparing your food
or that the utensils they have used are clean? It’s not uncommon to read about junkfood
outlets that have been closed down because of poor hygiene, and that’s just the ones that
have been caught!
2. Low price means low quality
Why do you think that some junkfood outlets can sell their food cheaply? Primarily, it’s
because they use the cheapest possible ingredients. That means burgers, with very little
meat, wilted salad and burger buns that have more air in them than bread! This means it has
very limited nutritional value and a load of salt added, to create some flavour.
3. It promotes poor animal welfare conditions
The constant pressure that is out on farmers by junkfood restaurants, to drive prices down
promotes the need for cruel, intensive farming methods. Factory farmed animals are forced
to live in awful conditions. They are often also pumped full of chemicals to enhance their
growth and fight infection and those chemicals can be passed on in the food you eat.

4. You don’t know what’s in your food

You really have no idea what goes into your junkfood, but most chains and independent
outlets are looking for low price and a long shelf life. That means the cheapest meat
available, like reclaimed meat, which is the meat that is mechanically recovered from the
carcass, after all the good meat has been used. Such meat is often then coloured artificially,
flavoured artificially and it contains large amounts of artificial preservatives.
5. It can cause depression in teenagers
Because of all the hormonal changes, going on in a teenager’s body, they need a healthy
diet to ward off mood swings and behavioural issues. Teenagers that eat more junk food
than fresh food are nearly 60% more likely to suffer from depression.
7. It can increase the risk of kidney disease
The reason that fries are so tempting is because they contain huge amounts of highly
processed salt which increases salivation and even causes a craving. The high salt and fat
content in fries increases blood pressure and adversely affects the functioning of the
kidneys.
8. It can affect the functioning of the brain
In a study conducted by the journal ‘Brain, Behaviour and Immunity’, researchers found that
one week of eating junk food was enough to impair the memory of rats. It is believed that the
bad fats in junkfood replaces the healthy fats in the brain and so impairs brain functions.
9. It increases the risk of heart disease

This is probably no surprise, but too much junkfood increases the risk of heart disease. Junk
food contains high levels of cholesterol and triglyceride, which builds up in your body over
time and will eventually lead to obesity and heart problems.
10. It increases the risk of cancer
Junkfoods are high in fat, sugar and salt, which can lead to an increased risk of cancer.
Studies have proven that there is a direct link between the amount of fatty, fried food that
people eat and the incidence of cancer.
 For me a balanced diet consist of this:

Eating well is key to maintaining strength, energy, a healthy immune system and general
lung heath. The key to a healthy balanced diet is not to ban or omit any foods or food groups
but to balance what you eat by consuming a variety of foods in the right proportions. At a
high level, the basic elements of a healthy diet include the right amount of protein, fat,
carbohydrates, vitamins, minerals and water.

Protein:
Essential to the building, maintenance, and repair of body tissue such as the skin, the
internal organs, and muscle, proteins are the major components of our immune system and
hormones. When choosing protein-rich foods, pay attention to what else you are getting with
that choice (i.e. choices high in saturated fat known to raise blood cholesterol putting us at
risk of heart disease and stroke). Vegetable sources of protein, such as beans, nuts, and
whole grains are great choices and offer healthy fiber, vitamins and minerals. The best
animal protein choices are fish and poultry; however, for those partial to red meat, you
should stick with the leanest cuts, choose moderate portion sizes, and make it only an
occasional part of your diet.
How much protein should you eat? The amount of protein you need depends on many
factors including age, sex, and level of physical activity. The WHO (World Health
Organization) set the minimum protein intake at about 1/3 of a gram of protein per pound of
bodyweight. Following is a chart from the United States Department of Agriculture’s (USDA)
June 2011 recommended daily amounts.
USDA Daily recommendation*
Children 2-3 years old 2 ounce equivalents
4-8 years old 4 ounce equivalents
Girls 9-13 years old 5 ounce equivalents
14-18 years old 5 ounce equivalents

Boys 9-13 years old 5 ounce equivalents

14-18 years old 6.5 ounce equivalents

Women 19-30 years old 5.5 ounce equivalents

31-50 years old 5 ounce equivalents
51+ years old 5 ounce equivalents

Men 19-30 years old 6.5 ounce equivalents

31-50 years old 6 ounce equivalents
51+ years old 5.5 ounce equivalents

*These amounts are

appropriate for
individuals who get less
than 30 minutes per day
of moderate physical
activity, beyond normal
daily activities. Those
who are more physically
 active may be able to
consume more while
staying within calorie
needs.

A simple trick for knowing the right portion sizes along the course of the day is to us the size
of a deck of cards or the size of your palm (minus the fingers) as a guide.

Fats:
Fat is good and a necessary part of any healthy diet. What is important is the type of fat you
eat. Here’s the bottom line when it comes to fats:

 Choose the ‘good’ fats:

 Monounsaturated fats are typically liquid at room temperature but solidify if
refrigerated. Generally, these heart-healthy fats are typically a good source of the
antioxidant vitamin E, a nutrient often lacking in American diets. Look for these foods:
olives, avocados, hazelnuts, almonds; cashews, sesame seeds, pumpkin seeds, and
olive, canola, and peanut oils
 Polyunsaturated fats are found mostly in vegetable oils and are known to help lower
both blood cholesterol levels and triglyceride levels. Look for these foods: omega-3
fatty acids in fatty fish (i.e. salmon, trout, catfish), flaxseed and walnuts.
 Limit or avoid ‘bad’ fats:
 Limit saturated and avoid trans fats altogether as they both can raise cholesterol
levels, clog arteries, and increase the risk for heart disease.
 Saturated fats are found in animal products including meat, poultry skin, high-fat dairy,
and eggs and in vegetable fats that are liquid at room temperature, such as coconut
and palm oils.
 ‘Artificial’ trans fats are used extensively in frying, baked goods, cookies, icings,
crackers, packaged snack foods, microwave popcorn, and some margarines. Look for
‘partially hydrogenated on the label, but bear in mind that the “trans fat free” claim can
still mean up to 0.5 grams of trans fat per serving. Natural trans fats are not as
concerning, especially if you choose low fat dairy products and lean meats.
Nutrition experts agree that most Americans should eat less fat than they currently do.
Research shows that excessive intake of fat -- especially trans fat and saturated fat -- and
cholesterol increases the risk of heart disease; however, keep in mind the biggest influence
on blood cholesterol level is the mix of fats in your diet—not the amount of cholesterol you
eat from food. Cholesterol isn’t necessarily the villain it has been portrayed to be.

Carbohydrates:
Probably the most misunderstood of all the calorie-producing foods, ‘carbs’ have been
avoided at all costs by dieters of all shapes and sizes. Like good and bad fats, there are
good and bad carbohydrates – at least ones that are better or worse for you (i.e. nutrient-rich
carbs such as whole grains, fruits, vegetables, and legumes vs. foods devoid of nutrition
such as processed foods, candy, pastries, cookies, and soft drinks and fruit drinks.) So, here
are some guidelines on carbs:

 Skip refined and processed foods altogether: Consider shopping around the perimeter
of the grocery store instead of down the aisles where most refined and processed
foods lurk.
  Read the label to see if there is added sugar: The words “syrup”, “sweetener”, and
anything ending in “ose” (i.e. high fructose corn syrup) can usually be assumed to be
“sugar”. Note that many "sugar free" foods have ingredients called ‘sugar alcohols’ in
them such as maltitol that can be as bad or worse than sugar.
 Choose whole grains (i.e. oats, whole wheat, brown rice, quinoa), beans, legumes,
fruits and vegetables
 Try to have 40% of your total caloric intake come from complex carbohydrates like
legumes, vegetables and 100% whole wheat or 100% whole grain bread, cereal and
pasta.
 Avoid foods with ‘low-fat’ and ‘low-carb’ promise: These typically contain sizable
amounts of calories from either sugar or fat.

Vitamins & Minerals:

Both vitamins (i.e. vitamins A, B, C, D E, and K) and minerals (i.e. calcium, potassium and
iron) are vital to the proper function of the body. Vitamins and minerals must come from the
diet since the body doesn’t make them.
The 13 essential vitamins are divided into two categories,.

 Fat-soluble: Fat-soluble vitamins (vitamins A, D, E and K) are easily stored by the

body. Excess amounts of fat-soluble vitamins can be toxic to the body, so be sure to
ingest the proper amounts.
 Water-soluble: Water-soluble vitamins (C and all B vitamins) on the other hand, are
not stored for long in the body, so we must consume them daily. When you take more
than you need, the body eliminates the excess in the urine.
Many minerals, like water-soluble vitamins, must be taken in relatively large amounts (i.e.
calcium, potassium, and iron.) Others, like trace minerals (i.e. zinc, selenium, and copper)
require only small amounts for good health.
The American Dietetic Association (ADA) recommends we get the vitamins and minerals our
bodies need directly from the source – food, but nutrients from supplements can help some
people meet their nutrition needs.

Water:
As the most plentiful substance in the body, accounting for 55 to 65 percent of our body
weight, water is critical to our overall health. It is a major component of every body cell,
tissue and organ and plays an important role in almost every body function, including:

 Transportation of oxygen and nutrients through the blood

 Temperature regulation
 Acting as a necessary component of chemical reactions
 Aid in elimination of waste through urine and feces
 Lubrication of joints
 Acting as a major component of body fluids such as mucus and tears
 Giving the cells their shape and stability
Because the body can't store water, we must constantly replenish it. Drink pure water, or
drinks that are mostly water (i.e. sparkling water with lemon or diluted fruit juice) throughout
the day.
meal plan: day 1 or balanced diet

Breakfast
 2 Scrambled Eggs (182 cal, 12g protein,
13g fat, 2g carb) w/ 2 Tbsp. Salsa (8 cal,
0g protein, 0g fat, 2g carb)
 1 piece whole-wheat toast (75 cal, 3g
protein, 1g fat, 13g carb) with 1 Tbsp.
jam (56 cal, 0g protein, 0g fat, 13g carb)
 1 large peach (68 cal, 2g protein, 0.5g fat,
17g carb)
 1 cup Coffee w/ 2 Tbsp. 2% milk (52 cal,
3.3g protein, 2g fat, 5g carb)
 Learn about the importance of a
protein-packed breakfast

AM Snack
 1 whole celery stalk, cut into spears (10 cal,
0.5g protein, 0g fat, 2g carb)
 1 large carrot, cut into spears (30 cal, 1g
protein, 0g fat, 7g carb) served with 1/4
avocado and 1/4 cup plain low fat Greek
yogurt mashed with garlic, salt and pepper
for dipping (84 cal, 3g protein, 6g fat, 8g
carb)

Lunch
 4 oz. grilled chicken breast (184 cal, 25g
protein, 3g fat, 0 carb)
 1/2 cup sliced strawberries (23 cal, 0.5g
protein, 0g fat, 5g carb)
 1/2 cup steamed spinach w/ salt and
pepper (21 cal, 3g protein, 0g fat, 3g carb)
 1/2 cup brown rice, steamed (109 cal, 2g
protein, 1g fat, 23g carb)
 PM Snack
 1 oz. roasted, salted almonds (169 cal, 6g
protein, 15g fat, 6g carb)
 1/2 cup fat-free vanilla yogurt w/ low cal
sweetener (43 cal, 4g protein, 0g fat, 7g
carb)

Dinner
 4 oz. broiled salmon w/ salt and pepper to
taste (228 cal, 24.5g protein, 14g fat, 0g
carb)
 1/2 cup whole-wheat pasta (87 cal, 4 g
protein, 0g fat, 19g carb)
 1 cup steamed broccoli (55 cal, 4g protein,
0.5g fat,6g carb)
 1/2 cup sautéed red peppers and onions w/
1 Tbsp. olive oil (195 cal, 2g protein, 13g
fat, 16g carb)
 1 small kiwi (42 cal, 1g protein, 0g fat, 10g
carb)
 See more dinners under 400 calories
Dessert
 1 oz. dark chocolate (174 cal, 2g protein,
11.5g fat, 16g carb)
 1/2 cup blueberries (42 cal, 0.5g protein, 0g
fat, 11g carb)
 1 cup fat-free milk (83 cal, 8g protein, 0g
fat, 12g carb

 5 Reasons to Avoid GMOs
1. GMOs are unhealthy.
The American Academy of Environmental Medicine (AAEM) urges doctors to prescribe non-GMO
diets for all patients. They cite animal studies showing organ damage, gastrointestinal and
immune system disorders, accelerated aging, and infertility. Human studies show how genetically
modified (GM) food can leave material behind inside us, possibly causing long-term problems.
Genes inserted into GM soy, for example, can transfer into the DNA of bacteria living inside us,
and that the toxic insecticide produced by GM corn was found in the blood of pregnant women
and their unborn fetuses.

Numerous health problems increased after GMOs were introduced in 1996. The percentage of
Americans with three or more chronic illnesses jumped from 7% to 13% in just 9 years; food allergies
skyrocketed, and disorders such as autism, reproductive disorders, digestive problems, and others
are on the rise. Although there is not sufficient research to confirm that GMOs are a contributing
factor, doctors groups such as the AAEM tell us not to wait before we start protecting ourselves, and
especially our children who are most at risk.

The American Public Health Association and American Nurses Association are among many medical
groups that condemn the use of GM bovine growth hormone, because the milk from treated cows
has more of the hormone IGF-1 (insulin-like growth factor 1)―which is linked to cancer.

2. GMOs contaminate―forever.
GMOs cross pollinate and their seeds can travel. It is impossible to fully clean up our contaminated
gene pool. Self-propagating GMO pollution will outlast the effects of global warming and nuclear
waste. The potential impact is huge, threatening the health of future generations. GMO
contamination has also caused economic losses for organic and non-GMO farmers who often
struggle to keep their crops pure.

3. GMOs increase herbicide use.

Most GM crops are engineered to be “herbicide tolerant”―they deadly weed killer. Monsanto, for
example, sells Roundup Ready crops, designed to survive applications of their Roundup herbicide.

Between 1996 and 2008, US farmers sprayed an extra 383 million pounds of herbicide on GMOs.
Overuse of Roundup results in “superweeds,” resistant to the herbicide. This is causing farmers to
use even more toxic herbicides every year. Not only does this create environmental harm, GM foods
contain higher residues of toxic herbicides. Roundup, for example, is linked with sterility, hormone
disruption, birth defects, and cancer.

4. Genetic engineering creates dangerous side effects.

By mixing genes from totally unrelated species, genetic engineering unleashes a host of
unpredictable side effects. Moreover, irrespective of the type of genes that are inserted, the very
process of creating a GM plant can result in massive collateral damage that produces new toxins,
allergens, carcinogens, and nutritional deficiencies.

5. Government oversight is dangerously lax.

Most of the health and environmental risks of GMOs are ignored by governments’ superficial
regulations and safety assessments. The reason for this tragedy is largely political. The US Food
and Drug Administration (FDA), for example, doesn’t require a single safety study, does not
mandate labeling of GMOs, and allows companies to put their GM foods onto the market without
even notifying the agency. Their justification was the claim that they had no information showing
that GM foods were substantially different. But this was a lie. Secret agency memos made public
by a lawsuit show that the overwhelming consensus even among the FDA’s own scientists was
that GMOs can create unpredictable, hard-to-detect side effects. They urged long-term safety
studies. But the White House had instructed the FDA to promote biotechnology, and the agency
official in charge of policy was Michael Taylor, Monsanto’s former attorney, later their vice
president. He’s now the US Food Safety Czar.
Jonathan Singh

9A

Science Album

Angel Gonzales

I.B.C.M