Tag Archives: nutrition information

Food High In Potassium

For general guidelines, Duke University Medical Center and the American Kidney Foundation have divided foods into low, moderate and high potassium groups. Some of the more common foods in each category are:

HIGH potassium (more than 225 milligrams per 1/2 c. serving)

These foods would be beneficial to athletes or to others who incur heavy fluid loss. Patients on potassium-restricted diets should avoid them, or eat them sparingly, as advised by their nutritionist.

All meats, poultry and fish are high in potassium.

Apricots (fresh more so than canned)






Lima beans


Oranges and orange juice

Potatoes (can be reduced to moderate by soaking peeled, sliced potatoes overnight before cooking)




Vegetable juice

Winter squash

MODERATE (125 – 225 mg per serving)

These foods can be a large part of most people’s balanced nutrition plan. Persons restricting their potassium might be cautioned to include no more than one or two servings from this list per day, depending on their medical restrictions.

Apple juice










Green peas

Loose-leaf lettuce

Mushrooms, fresh








Summer squash, including zucchini



LOW potassium (less than 125 mg per serving)

These foods give less electrolyte value per serving for people who need to increase their potassium levels.

They should be a major part of the menu plan for people limiting their intake.


Bell peppers




Cranberry juice


Fruit cocktail


Green beans

Iceberg lettuce

Mandarin oranges, canned


Peaches, canned

Pineapple, fresh


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Posted by on April 30, 2011 in Uncategorized



Nutrition Guide For Teenagers

Nutrition guide for teenagers: the teen years are an important stage in human development. Be sure to have proper nutrition to help your body grow.

In the teen years, nutrition is very important. But it is also a time when getting proper nutrition is not always easy. Because of the big changes that are going on in your body, the way you decide to deal with your nutrition needs now can make a big difference not only in how you feel today, but also in your well-being in years to come.

If you are between 15 and 18, you’re completing your final major growth spurt and on your way to becoming an adult.

For girls, this means adding some fat padding. For boys, it means adding muscle and increasing the volume of blood. These changes often encourage girls to diet unnecessarily to stay slim, while boys may overeat to satisfy their appetites. Both can lead to health problems down the road, and, incidentally, probably will not do the job you want right now.

So what is the right approach to healthy eating?

A good start is to eat a variety of foods, as suggested in the Dietary Guidelines for Americans, published by the U.S. departments of Agriculture and Health and Human Services. Get the many nutrients your body needs by choosing a variety of foods from each of these groups:

· vegetables

· fruits

· breads, cereals, rice, and pasta

· milk, yogurt and cheese

· meat, poultry, fish, dried beans and peas, eggs, and nuts.

The pace for teens is fast and getting faster. Added to pressures from school to prepare for college or a job, many teens take part in sports and work part-time. This often means eating on the run. Stack that on top of the snack foods you eat on dates or when you get together with friends, and you may not be taking in a balance of nutrients.

Many snacks, such as potato chips, fast-food cheeseburgers, and fries, have high levels of fat, sugar or salt–ingredients that are usually best limited to a small portion of your diet. Healthy eating doesn’t mean that you can’t have your favorite foods, but the Dietary Guidelines advise you to be selective and limit the total fat, saturated fat, cholesterol, and sodium you eat. Our main source of saturated fat comes from animal products and hydrogenated vegetable oils, with tropical oils–coconut and palm–providing smaller amounts. Only animal fat provides cholesterol. Sodium mostly comes from salt added to foods during processing, home preparation, or at the table.

Fats are our most concentrated source of energy. Scientists know that eating too much fat, especially saturated fat and cholesterol, increases blood cholesterol levels, and therefore increases your risk of heart disease. Too much fat also may lead to overweight and increase your risk of some cancers.

Dietitians recommend that no more than 30 percent of your calories come from fats, and not more than 10 percent of these calories should be from saturated fat. Choose lean meats, fish, poultry without skin, and low-fat dairy products whenever you can. When you eat out, particularly at fast-food restaurants, look for broiled or baked rather than fried foods. Try the salad bars more often, but pass up creamy items and limit the amount of salad dressing you use to keep down the fat and calories. Look for milk-based high-calcium foods with reduced fat.

A moderate amount of sodium in your diet is necessary, because sodium, along with potassium, maintains the water balance in your body. But for some people, too much sodium can be a factor in high blood pressure. Since processed foods often contain large amounts of sodium, it’s wise to use salt sparingly when cooking or at the table–and to avoid overeating salty snacks like pretzels and chips.

Whole-grain breads and cereals, dried beans and peas, vegetables, and fruits contain various types of dietary fiber essential for proper bowel function. Eating plenty of these fiber-rich foods may reduce your risk of cancer and heart disease.

The benefits from a high-fiber diet may be related to the foods themselves and not to fiber alone. For this reason, it’s best to get fiber from foods rather than from the fiber supplements you can purchase in a store.

The need for iron for both boys and girls increases between the ages of 11 and 18. The National Academy of Sciences recommends teenage boys get 12 milligrams of iron a day, mostly to sustain their rapidly enlarging body mass. For girls, the recommended daily requirement is 15 milligrams to offset menstrual losses that begin during this time.

It’s important to plan how to get adequate iron in your diet. Iron from meat, poultry and fish is better absorbed by your body than the iron from plant sources. However, the absorption of iron from plants is improved by eating fruit or drinking juice that contains vitamin C with the iron-rich food.

Teens need extra calcium to store up an optimal amount of bone (called peak bone mass). The richest sources of calcium are milk and other dairy products. Building optimal bone mass through a balanced diet, including adequate calcium, may help delay the onset or limit your chances of developing osteoporosis later in life. Osteoporosis is a disease in which reduced bone mass causes bones to break easily. It occurs in both men and women, but is more common among older women.

Some teens have a difficult time projecting a healthy weight for themselves. Girls especially may think they need to be thinner than they are, or should be. Extraordinary concern or obsession for thinness leads some teens to the eating disorders of anorexia nervosa (dieting to starvation) or bulimia (overeating and then vomiting If you’re concerned about your weight, it’s important to talk to a health professional such as your family doctor or the school nurse. That person can help you decide whether you do need to lose weight and, if so, the best way to achieve and maintain a weight that is healthy for you.

If health professionals recommend that you need to lose weight, most experts say it’s best to increase your exercise as the first step. Often that’s all teens need to do for weight control because they’re rapidly growing. If eating less is also necessary, it is best to continue eating a variety of foods while cutting down on fats and sugars.

Skipping meals to lose weight is a poor idea. You’re likely to overeat at the next meal just because you’re so hungry. And surveys show that people who skip breakfast or other meals tend to have poorer nutrition than those who don’t.

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Posted by on April 30, 2011 in Uncategorized



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Posted by on February 24, 2011 in Uncategorized



why there is alot of people have heart disease in kuwait

why we have a lot of people in Kuwait always have heart problem some say its connected to family history but as i see and noticed people are admitted to the hospital in different ages young people and old as well and when asking them about their history either thy are smoking or they have bad eating way , people here don’t have main focus on their diet they eat hight fat food , a lot of red high fat meat, junk food , fried food , they dont eat a lot of vegetables and fruits also not mention how many of sweet they eat , also they don’t do exercise .

people dont have any background of healthy diet for their life and heart , few of them have knowledge about healthy diet .

the diet for people here is for example:
1- fried food
2- junk food
3- pastry
4- sweets
5- home prepared food with high fat
when people invite each other they have to have whole cheep with rice at night or as on the lunch
this is not very good for the cholesterol
its makes the cholesterol high as well as for the bad cholesterol too.

next to the bad eating habit people smoke like one or two packet in a week or a day
also never see alot of people do exercise only few and that not very good at all
kuwaiti people need to have more knowledge about healthy eating and how they should protect their life and heart if they want to live more longer.
why we always ignoring good things
also we should give more advices and make more ads for diet and health
we dont need alot of smokers and alot of fat in our body
well the heart is part of our body as we take care of our skin and our look and stuff we should first take care of our heart by keeping it save from fats and death . heart is dieing slowly of the fats you eat so save it and make it your first priority .

In order to keep your LDL and your risk for heart disease low, you should start on the Heart Healthy Diet, The Heart Healthy Diet is an eating plan that can help keep your blood cholesterol low and decrease your chance of developing heart disease.
also the heart healthy diet is not only for people who have heart problem but its useful for the whole family from the adult to children over one to two years in the family:

so here is some tips

1: Lower Cholesterol

how to do this ?

1. Bake, boil, grill your foods. Avoid deep frying or pan frying your foods in fat.
2. Eat less on a daily basis. You may find the amount of total fat listed on the food label.
3. Limit intake of fatty meats and whole milk products such as whole cheeses and ice creams.
4. Select foods that you know are low in cholesterol. Cholesterol is found only in foods from animals. Choosing foods from plants will help you to lower your cholesterol.
5. Limit your saturated fat intake by decreasing the amount of animal fat that you eat. Choose a pure vegetable oil such as olive oil or canola oil. There are, however, three plant oils that do contain saturated fat: Coconut oil, palm oil and palm kernel oil. These oils should be avoided.
6. Limit use of hydrogenated or partially hydrogenated foods. When choosing margarine, look for a liquid or tub margarine rather than a stick margarine.

2: Lower Triglycerides

1. Avoid excessive alcohol intake.
2. Avoid concentrated sweets such as candy and regular soft drinks.
3. Reduce intake of carbohydrate foods such as breads, cereals, rice,
pasta, fruit and dairy products.
4. Increase daily physical activity.

3: Reduce Risk Heart Disease

Body Weigh:

If you are overweight, weight loss of any amount can help
to decrease blood pressure and cholesterol levels, and im- prove overall health.

• Increasing Physical Activity:

Check with your physician before beginning any exercise program. Increasing physical activity will also help reduce your risk of cardiac disease. Increase activity at a slow pace. Begin by walking a short distance each day and add to this distance as you feel capable. The activity that you choose should become a part of your daily routine. One hour out of each day should be dedicated to this activity. If it is part of your daily routine, such as walking the stairs at work or housework, it would not qualify as your daily physical activ- ity.

• Decreasing Sodium (salt):

A large part of reducing your risk of heart disease is hav-
ing a normal blood pressure. Eating a diet that is low in so- dium can help you to keep a normal blood pressure.

• Increasing Fiber:
In order to increase fiber in your diet, choose foods such as whole wheat breads, pastas and cereals. The fiber that is in oats, barley, dry beans, peas and many fruits and vegetables helps lower your risk of cholesterol levels. To get your fiber, choose five or more servings of fruits and vegetables a day along with six or more servings of whole grains.

• Introducing Soy Products:
Using soy protein in your diet has been shown to reduce your risk of heart disease. Try adding soy to your diet with soymilk, soynuts, soymeats and other whole soy products.

• Decreasing Trans Fatty Acids:

Trans fatty acids are found in some packaged snack foods, commercially prepared foods and some margarines. They are as bad for you as saturated fats. Since trans fatty acids are not listed on the food label, you must watch for “partially hydro- genated vegetable oil” in the ingredient list, to avoid foods containing these fats.

Bread, Cereal, Rice and Pasta (Min. of 6/day)
Vegetables (Min. of 3/day)
Fruits (Min. of 2/day)
Dairy (2-3/day)
Meat, Fish, Poultry, Eggs
Fats (Limit to 3-5/day)


Whole grain breads, cere- als, muffins, pastas, tortil- las, dried beans and peas, baked products using egg substitute and low fat milk
Fresh or frozen vegetables, cannedvegetablesthathave been drained and rinsed, salt-free vegetable juice, soups with no added salt
Fresh, frozen, canned or dried fruits, fruit juice
Skim or 1% milk Fat-free or low-fat yogurt, cheese with 3 grams of fat or less per ounce and low sodium, fat-free or low-fat cottage cheese and sour cream
Lean cuts of meat/lean ground meat, skinless poul- try, fish/shellfish (2 a week), dried beans, low fat tofu,eggwhitesoreggsub- stitute
Unsaturatedoilssuchasca- nola, olive or corn oil, mar- garine made from unsatu- rated oils, soft or liquid, non-fat or low-fat mayo


Baked products which in- clude whole eggs, whole milk, or butter in large amounts, instant ce5reals, salted or high fat crackers, pre-packaged pastries/ muffins, rice or pasta pre- pared with butter or cheese sauce
Vegetables fried or sautéed inbutteroroil,vegetables with cream, butter or cheese sauce, pickled vege- tables
Fruit served with cream sauce, coconut, fruit cooked in butter
Whole milk and milk prod- ucts, condensed or evapo- rated milk, regular cheeses, cream cheese, regular sour cream, cottage cheese, cof- fee creamer, whipped top- ping
Fatty cuts of meat, ground meat, spare ribs/organ meat, poultry with skin, fried meats/poultry/fish, regularlunchmeat,proc- essed meats, sausage/hot dogs
Saturatedoilssuchascoco- nut and palm oils, butter, shortening, bacon grease, lard, stick margarine, regu- lar mayo and salad dressing.

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Posted by on February 23, 2010 in Uncategorized



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