PlainfieldCenter for Islamic Enlightenment

Eleven Facts About Healthy Living

1. Over the last 30 years, the number of overweight children has doubled and the number of overweight teenagers has tripled.
2. Studies show that individuals who are 20% or more overweight run a greater risk of developing type 2 diabetes, high blood pressure, heart disease, stroke, arthritis, and some forms of cancer.
3. The prevalence of diabetes is increased by 33% in the past 20 years, due primarily to the increased number of overweight people.
4. It takes approximately 20 minutes for the brain to know that your stomach is full.
5. The majority of items in existing vending machines contribute to a variety of health issues including obesity, diabetes and heart disease, as well as behavioral issues as hyperactivity , fatigue and aggression.
6. Over 300,000 deaths per year are caused by poor nutrition and lack of physical activity.
7. One out of every three children born today will develop diabetes at some point in their life time if dietary trend continues as they are today.
8. A can of soda contains 10 teaspoon of sugar.
9. In the US, the average adult drinks 500 cans of soda a year.
10. In the United State, obesity is second only to smoking as cause of death.
11. According to the Canadian Pediatric Society, most food advertising on children's TV shows is for fast foods, soft drinks, candy and pre-sweetend cereals.

Healthy Eating Made Easy
Media Awareness Network
Medicine Net

Food Pyramid: An Option for Better Living

A healthy eating plan can be illustrated in the shape of a pyramid. Food pyramids outline various food groups that, if eaten in the right quantities, will be the foundation of a healthy diet. The basic principles of food pyramids are largely the same. The Mayo Clinic weight pyramid emphasizes on eating minimum 3 pieces of fruit, and 4 servings (cups) of vegetables, which form the foundation of this pyramid.

4 to 8 daily servings of carbohydrates, such as a slice of wheat bread, or a 1/3 cup of cooked brown rice, potato, whole grain cereal, beans, etc.

3 to 7 daily servings of dairy and protein. Including at least 2 cups of nonfat milk, soy milk, yogurt, and 2 servings of 3 to 4 oz. protein such as fish, chicken, egg whites, soybeans,beans and nuts. Reduce the use of the red meat to once a week or less.

3 to 5 daily servings of fat such as one table spoon of olive oil, and 1/4 of a large avocado. Fat in nuts count toward the fat servings. About 12 almonds counts as one serving.

And, at the tip of the pyramid, only up to 75 calories from sweets, about the size of 2 dates.

Choose a variety foods from each major food group, and select your meals and snacks wisely.

Remember to be open and creative, and go for good taste! Eating well and eating healthy are very compatible.