Balanced Diet

		Balanced Diet

	Debbie:	I have been getting heavier recently. That does make me worry!
	Helen:	You got to be careful! There are more and more obese people these days. People have comfortable life; they eat full greasy meals. They also consume lots of fried food, sweet deserts, at the same time, having less exercise.
	Sharon:	Helen’s right. For example, people in the States have experienced dramatic increase in obesity. More than 60% of adults are overweight or obese. The reason why they are overweight is that they eat fast food almost every day.
	Debbie:	No wonder, these fast foods are not only full of fat but hurt body.
	Sharon:	Yeah. And as result, a lot of Americans are overweight and have shorter life than people in other countries who consume light food.
	Helen:	Besides, psychological disorders such as depression can also cause obesity. Sadly, obese people don’t live in good life quality. Heavy weight increases surgical risk and high blood cholesterol risks with heart attacks.
	Debbie:	I see. Obese people are more likely to be ill than those who are not. If people are overweight, they would be tired easier than normal people. Is that right?
	Helen:	Of course. And also, they are easier to develop diabetes, heart disease, stroke, hypertension, gallbladder disease, degeneration of cartilage and bone of joints, sleep apnea, other breathing problems, and some forms of cancer in urine, breast, colon, kidney and gallbladder, etc.
	Sharon:	Symptoms of obesity can be shown on woman with complications of pregnancy, menstrual irregularities, and facial hair in addition to excess body size. After knowing these, one must do something to keep him or her in good shape.
	Debbie:	First of all, healthiest way to lose weight is balanced diet. Second, many people eat health food products to prevent gaining weight.
	Helen:	However, there are many ways to go on diet as well. Debbie, maybe you will find the way you like. First, take each kind of food equally. There is no kind of food that includes all nutrients which our body needs. We should not choose to eat particular food in order to make our body obtain enough nutrients. Second, keep ideal weight. Body weight and health are closely related. Overweight is easy to cause chronic illness like diabetes, hypertension and cardiovascular disease. Likewise, excessively light body weight is easy to infect diseases. So maintaining ideal body weight is maintaining health foundation. Maintaining ideal body weight requires one to establish good diet habit since childhood.
	Sharon:	Yes, these are also important. However, do not hold bias against food. Every day we should eat grain, milk, egg, bean, and fish; red meat, vegetable, and fruit are also to absorb sufficient nutrients. Select fresh food. In order to avoid fat which contains high level cholesterol, cereal is also a good choice. Besides, eat high fiber food. Eating high fiber food is able to prevent and improve constipation, reduce the trouble of developing malicious cancer in intestines as well as cardiovascular disease. Vegetables like rice, legumes, fruit, whole-wheat bread, and sweet potato contain rich fiber and good for us to eat. At the same time, you have to eat diet with less oil, low salt and sugar. High fat diet is the main cause to obesity, liver and other cancers, as well as cardiovascular disease. Accordingly, when cooking, use as little oil as possible if fried dishes are your favorite. Otherwise, boil, steam, or bake with little salt. This is the best way to prepare healthy meals for your loved ones. Avoid high sugar in cakes, pastries, ice cream, coffee or tea.
	Debbie:	Don’t forget to absorb food rich in calcium. Calcium constitutes skeleton and teeth. Absorbing enough calcareous food promotes normal growth for youngsters and prevents osteoporosis for the old. Milk contains rich calcium and easy human body’s absorption. Every day young or old at least drink one to two glasses of milk. Other food containing more calcium includes small dried fish, beans, and green vegetables, particularly broccoli. Drink water frequently. Water is essential to maintain life because it adjust body temperature, help digestion and absorption, ship nutrients, promote metabolism and prevent constipation. Every day we should absorb approximately 6 to 8 glasses of water. However, consume less market drinks many of which contain high sugar and are disadvantageous to ideal weight control and blood cholesterol. Also be moderate in alcohol drinking. Excessive alcohol consumption is able to slow down nutrient absorption metabolism. It is also easy to create malnutrition and liver disease. Psychologically, alcohol affects one’s ponder judgment and causes accident, injury, sometimes, death.
	Sharon:	If you can practice these rules devotedly, building proper size for good health shouldn’t be problematic.
	Debbie:	Thanks, guys! You really help me a lot. I can’t keep on eating so much food in one day.

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		By 游薏蓓, 許杏儒, 陳慈惠