Once upon a time, back when Ray Kroc was still pushing milkshake machines, a hamburger and fries meant a wad of freshly ground chuck and a peeled, sliced, and fried potato. Now, these two iconic foods like nearly everything we consume has taken on a whole new meaning. Sadly, many of our favorite foods today (especially fast foods) weren’t merely crafted in kitchens, they were also designed and perfected in labs. We uncovered the ugly truth in the course of our research for the Eat This, Not That! and new Cook This, Not That! series. What we found was not pretty.
Before you mindlessly chew your way through another value meal, take these mini-mysteries (conveniently solved below) into account. Sometimes the truth is tough to swallow.

What’s in a Chicken McNugget?

You’d think that a breaded lump of chicken would be pretty simple. Mostly, it would contain bread and chicken. But the McNugget and its peers at other fast-food restaurants are much more complicated creatures than that. The “meat” in the McNugget alone contains seven ingredients, some of which are made up of yet more ingredients. (Nope, it’s not just chicken. It’s also such nonchicken-related stuff as water, wheat starch, dextrose, safflower oil, and sodium phosphates.) The “meat” also contains something called “autolyzed yeast extract.” Then add another 20 ingredients that make up the breading, and you have the industrial chemical. I mean, fast-food meal, called the McNugget. Still, McDonald’s is practically all-natural compared to Wendy’s Chicken Nuggets, with 30 ingredients, and Burger King Chicken Fries, with a whopping 35 ingredients.

What’s in a Wendy’s Frosty?

Wendy’s Frosty requires 14 ingredients to create what traditional shakes achieve with only milk and ice cream. So what accounts for the double-digit ingredient list? Mostly a barrage of thickening agents that includes guar gum, cellulose gum, and carrageenan. And while that’s enough to disqualify it as a milk shake in our book, it’s nothing compared to the chemist’s list of ingredients in the restaurant’s new line of bulked-up Frankenfrosties.
Check out the Coffee Toffee Twisted Frosty, for instance. It seems harmless enough; the only additions, after all, are “coffee syrup” and “coffee toffee pieces.” The problem is that those two additions collectively ¬contain 25 extra ingredients, seven of which are sugars and three of which are oils. And get this: Rather than a classic syrup, the “coffee syrup” would more accurately be described as a blend of water, high-fructose corn syrup, and propylene glycol, a laxative chemical that’s used as an emulsifier in food and a filler in electronic cigarettes. Of all 10 ingredients it takes to make the syrup, coffee doesn’t show up until near the end, eight items down the list.

What’s in a Filet-O-Fish?

The world’s most famous fish sandwich begins as one of the ocean’s ugliest creatures. Filet-O-Fish, like many of the fish patties used by fast-food chains, is made predominantly from hoki, a gnarly, crazy-eyed fish found in the cold waters off the coast of New Zealand. In the past, McDonald’s has purchased up to 15 million pounds of hoki a year, each flaky fillet destined for a coat of batter, a bath of oil, a squirt of tartar, and a final resting place in a warm, squishy bun. But it seems the world’s appetite for this and other fried-fish sandwiches has proven too voracious, as New Zealand has been forced to cut the allowable catch over the years in order to keep the hoki population from collapsing. Don’t expect McDonald’s to scale down Filet-O-Fish output anytime soon, though; other whitefish like Alaskan pollock will likely fill in the gaps left by the hoki downturn. After all, once it’s battered and fried, do you really think you’ll know the difference?

What’s in my salami sandwich?

Salami, the mystery meat: Is it cow? Is it pig? Well, if you’re talking Genoa salami, like you’d get at Subway, then it’s both. Most salami is made from slaughterhouse leftovers that are gathered using “advanced meat recovery,” which sounds like a rehab center for vegans but is actually a mechanical process that strips the last remaining bits of muscle off the bone so nothing is wasted. It’s then processed using lactic acid, the waste product produced by bacteria in the meat. It both gives the salami its tangy flavor and cures it as well, making it an inhos¬pitable place for other bacteria to grow. Add in a bunch of salt and spices for a total of 15 ingredients in all and you’ve got salami. But now that you know what’s in there, you might need to check yourself into an advanced meat recovery center.

By David Zinczenko, with Matt Goulding

Want to lose weight as you chow down? Your wish is granted! (I promise, this is no fairy tale.) Your supermarket is filled with foods that studies show have lipid-melting powers to help melt fat and keep you slim. Stock up on these fat-fighting super bites, and you’ll be trimmer even as you indulge. Read on to discover the eight foods that deserve a permanent spot in your fridge – and in your diet!

Almonds

These yummy nuts are high in alpha-linolenic acid, which can accelerate your metabolism of fats. In fact, dieters who ate 3 ounces of almonds daily slashed their weight and body-mass index by 18 percent, while those who skipped the nuts reduced both numbers less— just 11 percent—a study in the International Journal of Obesity revealed. Chomp almonds à la carte (limit yourself to 12 per serving to keep calories in check). I get a pack at Starbucks and nibble throughout my day. Or sprinkle them into a recipe such as Black Bean–Almond Pesto Chicken. Go nuts!

Berries

I tell my daughter, "These are nature's candy!" Turns out they're also your body's best friends. Strawberries, raspberries and other vitamin C–spiked fruit can supercharge your workout, helping you burn up to 30 percent more fat, research from Arizona State University at Mesa has found. If they're not in season, buy the little gems frozen in a bulk-sized bag so you'll always have them on hand to whip up a Berry Bliss Smoothie or Strawberry-Sunflower Pops, regardless of whether berries are in season.

Cinnamon

Adding 1/4 teaspoon to your plate may prevent an insulin spike—an uptick that tells your body to store fat. Sprinkle it on your morning cereal or coffee or on your yogurt in the A.M., or savor it in Apple-Cinnamon-Raisin Oatmeal.

Mustard

It's heaven on a soft pretzel, but mustard may also be a weight loss wonder. Turmeric, the spice that gives mustard its color, may slow the growth of fat tissues, a study in the journal Endocrinology finds. Use it on sandwiches instead of mayo, or sprinkle turmeric on cauliflower pre-roasting to give it a kick. Try it on tuna salad—I promise it adds zest.

Oranges

This citrus fruit, which contains fat-blasting compounds known as flavones, deserves to be your main squeeze. Women who ate the most flavones had a much lower increase in body fat over a 14-year period, a study in The American Journal of Clinical Nutrition notes. Eat oranges sliced or swig fresh OJ (including pulp!) to get the best benefit from the fruit.

Soybeans

Reason to toss a half cup on your salad? Soybeans are rich in choline, a compound that blocks the absorption of fat and breaks down fatty deposits. Oh, and they're addictively delish! But if breast cancer runs in your family, experts suggest you should talk to your doc before adding soy to your diet.

Sweet potatoes

The colorful spuds' high-fiber content means they keep your insulin steadier than their white sisters, which means less fat packed on your hips, research finds. Top a small baked tater with lowfat cottage cheese for a tempting side dish, or whip up Miso Soup With Sweet Potato Dumplings.

Swiss cheese

Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown, and Swiss has more calcium than many of its cheesy peers. Choose the reduced-fat variety, such as Sargento. Slip it into your sandwich, put it on top of high-fiber crackers or use it for a healthier grilled cheese. Yum!

By Lucy Danziger, SELF Editor-in-Chief

A good face cream can work wonders, but it’s equally important to nourish your skin from the inside out. Below, I present four delicious foods packed with essential nutrients to keep your skin looking radiant and fresh!

1. Sweet Potato Fries
Sweet potatoes are a dynamite source of beta-carotene (their bright orange color is a dead giveaway). Your body converts beta-carotene to vitamin A, a nutrient that helps to continually generate new, healthy skin cells.

I like to turn sweet potatoes into crispy oven-baked French fries. Cut peeled potatoes into ¼-inch strips and spread them in a single layer on a baking sheet coated with oil spray. Mist the fries with oil spray and season with salt, black pepper, or any other seasonings (ground cinnamon, curry powder, and chili powder are all fun options). Bake in a 400 degree oven for 20 minutes, flipping the fries halfway through. I finish my fries under the broiler for 5 minutes to get them extra crispy!

2. Balsamic Carrots
Like sweet potatoes, carrots come equipped with a generous supply of beta-carotene. In addition to its pivotal role in skin cell renewal, beta-carotene acts as a potent antioxidant, sopping up damaging free radicals that accelerate skin aging.

Fend off wrinkles with my recipe for Roasted Balsamic Carrots. Cut 1 pound of peeled carrots into 1/2-inch wedges. Spread the carrots over half of a large sheet of aluminum foil, and sprinkle them with ¼ cup balsamic vinegar, 2 tablespoons minced fresh rosemary, 2 cloves minced garlic, ¼ teaspoon paprika, salt, and pepper. Drizzle the carrots with 1 tablespoon olive oil and fold the foil over to create a tightly sealed packet. Place on a baking sheet and bake in a preheated 400 degree oven for 25 minutes or until the carrots are tender.

3. Spinach Marinara
Spinach delivers a triple of dose of wrinkle-fighting antioxidants: vitamin C, vitamin E, and beta-carotene. All three work in concert to protect your skin from the sun's UV rays so it stays vibrant and healthy.

Make a quick spinach marinara sauce by wilting fresh spinach leaves into a pot of simmering tomato sauce, then serve over pasta or grilled chicken cutlets.

4. Toasted Pecans
Pecans are one of a short list of foods rich in Vitamin E, a nutrient that's vital to skin health. By forming a protective barrier in the cell membranes of your skin, the vitamin E in pecans helps to ward off harmful free radicals and therefore helps to keep skin firm and elastic.

Pecans are delicious on their own, but toasting them makes them incredibly buttery and rich...they're like candy! Spread pecans on an ungreased baking sheet and toast them in a preheated 350 degree oven (or a toaster oven) for about 10 minutes (watch them closely to make sure they don't burn). Enjoy them whole as a scrumptious snack, or chop them up and sprinkle them into oatmeal or low-fat yogurt.

By Joy Bauer, M.S., R.D., C.D.N.

Do you tend to reach for food when the pressure’s on? Relax—everyone does! When I’m under undue stress or edgy about something on the home front, I crave anything that’s sweet or chocolaty. For years, that meant munching cookies or ice cream at high-stakes moments. Then I realized there were far healthier ways to satisfy my yen.

Now I try to reach for almonds, cashews, sunflower seeds and apples. If I'm still craving chocolate, I allow myself some quality dark squares to ease the urge. But most times, healthy snacks can deliver the same pleasing sugar-and-salt combos as my favorite indulgences and are also good sources of fiber and nutrient-rich, so I can survive an angsty stint without packing on pounds.

While editing this feature about stress-fighting foods for SELF, I discovered that digging into the fridge or pantry when you're anxious can actually help calm you down—as long as you seek out the right bites. Try these nibbles to eat your way serene.

Spinach Go green! Three cups of spinach delivers 40 percent of your daily magnesium, a mineral that tames stress's effect on the body by preventing blood pressure from spiking, according to Beth Reardon, R.D., director of integrative nutrition at Duke Integrative Medicine in Durham, North Carolina. Rustle up a spinach omelet or a Spinach and Sun-Dried Tomato Frittata before making a big-deal presentation at work—it will keep you focused on the job at hand.

Oranges Tension can wear down your immune system, a study from Carnegie Mellon University in Pittsburgh finds, but vitamin C appears to be the antidote to anxiety—it strengthens your body's ability to fight off bugs, so you stay well even when life is nutty. Sip orange juice during the crazy holiday season or other times when your calendar is crowded. You can also try marinating chicken or fish in OJ to bring out flavor and enhance tenderness. Orange you calmer now?

Chocolate! Hear that? It's the sound of chocoholics the world over (myself included!) breathing a collective sigh of relief. Science confirms what we fans of the sweet stuff have known all along—chocolate really does make you feel better. Cocoa increases your levels of neurochemicals, which deliver a sense of happiness and relaxation, says Alan Hirsch, M.D., director of the Smell & Taste Treatment and Research Foundation in Chicago. Keep a few dark squares in your desk drawer and tear one (or two!) open when you're tense. Or if your family dinners are a bit tense, serve your on-edge relatives a Chocolate Torte the next time they visit and watch them chill out!
Try these tips for picking the healthiest types of chocolate.

Fish Omega-3 fatty acids in fish such as wild salmon, mackerel and swordfish can quell the jitters. In fact, people who ate more of these beneficial fats for three weeks leading up to a tough quiz halted a surge in stress hormones, a study in Diabetes & Metabolism found. Throw some smoked salmon into your eggs or anchovies into your salad a couple times a week to reduce stress and up your heart health.

Oatmeal Goldilocks got it right—a bowl of porridge is a balm for your nerves. The B vitamins in oats spur the production of serotonin, a neurotransmitter that sends soothing signals to your brain as your body slowly digests the cereal. Linger over Hot Autumn Apple Oatmeal to start the day on an even keel.

By Lucy Danziger, SELF Editor-in-Chief

If some doctors had their way today, Americans would be more medicated than industrial feedlot cattle. But what most people don’t realize is that the first line of defense against stress, fatigue, depression, and so many other maladies is found in supermarket aisles, not in the drug store.

Research shows that the vitamins, minerals, and active compounds specific to certain fruits, vegetables, and even chocolate and red wine have an immediate and lasting impact on your mood, your health, your fitness — even your sex life.

Whether you have a big presentation at work, or the need to burn a few hundred extra calories a day (and who doesn’t want to do that?), why not put food to work for you? Here are seven research-backed quick cures just waiting for you in the fresh produce bins and supermarket shelves.

1. When You’re Stressed…

Eat This:
1 Cup of Low-Fat Yogurt or 2 Tbsp of Mixed Nuts

Scientists in Slovakia gave people 3 grams each of two amino acids — lysine and arginine — or a placebo and asked them to deliver a speech. Blood measurements of stress hormones revealed that the amino acid–fortified public speakers were half as anxious during and after the speech as those who took the placebo. Yogurt is one of the best food sources of lysine; nuts pack tons of arginine.

Not That!
A Can of Soda

A study from the American Journal of Public Health found that people who drink 20 ounces of soda daily are three times more likely to be depressed and anxious, compared with those who drink less.

2. When You Want to Increase Your Metabolism…

Drink This:
Green Tea

Catechins, the powerful antioxidants found in green tea, are known to stoke your metabolism, making it burn hotter and torch more calories. A study by Japanese researchers found that participants who consumed 690 milligrams of catechins from green tea daily had significantly lower body-mass indexes and smaller waist measurements than tea-totalers (i.e., they avoid the stuff).

Not That!
Nothing

Skipping meals lets your body’s calorie-burning furnace go cold. Spread out snacks throughout the day. Try a cup of yogurt with fresh fruit or almonds between breakfast and lunch, and a hard-boiled egg or hummus with vegetables in the afternoon.

3. When You’re Low on Energy…

Eat This:
A Handful of Trail Mix

Raisins provide potassium, which your body uses to convert sugar into energy. Nuts stock your body with magnesium, which boosts metabolism and improves nerve and muscle function. (When magnesium levels are low, your body produces more lactic acid — the same fatigue-byproduct that makes your muscles ache at the end of a workout.)

Not That!
Espresso-Based Drinks

Sure, the caffeine will perk you up, but the spike in blood sugar that follows — with anywhere from 16 grams (latte) to 59 grams (white chocolate mocha) of sugar coursing through your veins — will ultimately launch your own personal energy crisis. Stick to brewed coffee with one packet of sugar, max.

4. When You Need a Brain Boost…

Eat This:
Blueberries

Antioxidants in blueberries help protect the brain from free-radical damage, which could decrease your risk of Alzheimer’s and Parkinson’s diseases, and improve cognitive processing. Wild blueberries, if you can find them (or grow them!), have even more brain-boosting antioxidants than the cultivated variety.

Not That!
Ice Cream

Sugary foods incite sudden surges of blood glucose that, in the long term, cause sugar highs and lows, and make you as distractable as a toddler in the Disney store. And foods high in saturated fat can clog blood vessels and slow the flow of nutrients and blood to the brain.

5. When You’re Under the Weather…

Drink This:
Ginseng Tea, Hot or Iced

In a Canadian study, people who took 400 milligrams of ginseng a day had 25 percent fewer colds than people who popped a placebo. Ginseng helps kill invading viruses by increasing the body’s production of key immune cells.

Not That!
Caffeinated Beverages and Energy Drinks

Excessive caffeine messes with your sleep schedule and sabotages key immune agents. And insufficient sleep opens the door to colds, upper respiratory infections, and other ills. What’s more, caffeine can dehydrate you, and hydration is vital during illness: Fluids not only transport nutrients to the problem zones, but also carry away toxins.

6. When You Need to Wake Up and Go…

Eat This:
Eggs and Whole-Wheat Toast

Eggs are a great source of protein, and having them for breakfast sets you up for a perfect day of eating. Saint Louis University researchers found that people who eat eggs for breakfast consume 264 fewer calories the rest of the day than those who eat bagels and cream cheese.

Not That!
Bagel and Cream Cheese

At 500 calories and 20 grams of fat, this deli disaster is one of the worst ways to start your day. Sixty grams of fast-burning carbohydrates will cause a dip in energy and a spike in hunger, long before lunchtime. The same goes for croissants, danish, donuts, and pancakes.

7. When You Want to Get ”In the Mood”…

Eat This:
Dark Chocolate

The cocoa in chocolate contains stimulants that increase your body’s sensitivity. Chocolate also contains phenylethylamine, a chemical that can give you a slight natural high. And Italian researchers found that women who often eat chocolate have a higher sex drive than those who don’t. Make sure your chocolate has at least 60 percent cacao.

Not That!
The Third Glass of Wine

The alcohol in wine affects your prefrontal cortex, which can decrease inhibition and up your sexual appetite. But only for the first glass or two. Beyond that, the toxic affects of alcohol in your system take over and are as likely to make you sleepy as they are to make you sexy. The more pouring, the more snoring.

By David Zinczenko, with Matt Goulding

A healthy diet should include a good variety of nutritious foods. These include breads, pastas, fruits and vegetables. Eating breakfast is also an important part of a healthy diet.

Healthy diets contain a variety of foods

In general, we should all eat:

A wide variety of nutritious foods

Plenty of breads and cereals (particularly wholegrain), vegetables, legumes (such as chickpeas) and fruit

Low salt foods, and use salt sparingly

Small amounts of foods which contain added sugars.

Physical activity

A good balance between exercise and food intake is important, as this helps to maintain a healthy body weight. About 30 minutes of physical activity, such as walking, is recommended every day.

Keep fat to a minimum

Adult diets should be low in fat, especially saturated fat. Saturated fat, which is the predominant fat in animal products, is more easily deposited as fat tissue than unsaturated fats. Saturated fat can also be converted into cholesterol and cause blood cholesterol levels to rise.

Small amounts of polyunsaturated and mono-unsaturated fats may have some health benefits when they are part of a healthy diet. Polyunsaturated fats are generally thought to lower blood cholesterol levels. Polyunsaturated omega-3 fatty acids, which are found in fish, are thought to have an anti-clotting effect on blood and may lower blood pressure.

Eat less high kilojoule foods

The total amount of energy-dense (high kilojoule) foods you eat may be as important as the total amount of fat in your diet. To reduce the energy density of your diet, you need to increase the amount of plant foods you eat. This will provide essential nutrients, help to make you feel ‘full’ and also reduce the amount of fat in your diet.

Eat foods rich in calcium and iron

It is important for all Australians to eat foods which contain iron and calcium. In particular:

Calcium – is important for infants, women and girls.

Iron – is important for women, girls, vegetarians and athletes.

Drink alcohol in moderation

A healthy diet can include a moderate amount of alcohol (men should drink less than two standard drinks per day and women less than one standard drink per day). Alcohol should not be given to children.

Healthy diets for babies and children

Follow these guidelines to help encourage a healthy diet for your infant or child:

Babies – encourage your baby to breastfeed for the first year of life. In most cases, breastfeeding should be the only source of food in the first six months. If you use formula, be careful not to overfeed or underfeed your baby.

Sugar – children should eat only a small amount of foods that contain sugar.

Low fat diets – these are not appropriate for infants and young children under two years of age. A diet low in fat, especially saturated fat, may be considered for older children.

Drinks – infants and children should be encouraged to choose water as their preferred drink.

Don’t let children skip breakfast

Children who skip breakfast generally have below average nutrition. Their diets contain less:

Calcium

Iron

Dietary fibre

Vitamins such as riboflavin and niacin.

Skipping breakfast becomes more common as children get older. Some schools have introduced breakfast programs because they were concerned about children who skip breakfast. Children did better in school once the program was introduced.

Tips for easy breakfasts

Here are some easy-to-prepare, healthy breakfast ideas:

Fresh fruit with wholegrain breakfast cereal and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or mono-unsaturated).

Toast with cheese and tomato. Hot or cold reduced fat milk.

Rolled oats with sultanas and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or mono-unsaturated). Orange juice.

Baked beans on toast. Orange juice.

Where to get help

Your doctor

An accredited practising dietitian.

Things to remember

Calcium and iron are important nutrients in our diets.

Infants and young children should not be placed on low fat diets.

Encourage infants and children to choose water as their preferred drink.

Children will have better nutrition and do better at school if they eat breakfast.

Healthy eating tips reference

The nutritional needs of the human body change with different life stages. To be fit and healthy, it is important to take into account the extra demands placed on your body by these changes.

To meet your body’s regular nutritional needs, you should consume:

A wide variety of nutritious foods
Daily supplies of water
Enough kilojoules for energy, with carbohydrates as the preferred source
Adequate protein for cell maintenance and repair
Fat-soluble and water-soluble vitamins
Essential minerals such as iron, calcium and zinc
Foods containing plant-derived phytochemicals, which may protect against heart disease, diabetes, some cancers, arthritis and osteoporosis.
A varied diet that concentrates on fruits, vegetables, whole grains, legumes, dairy foods and lean meats can fulfil these basic requirements.

Babies – birth to six months of age
Infants usually increase their length by 50 per cent and their weight by 300 per cent between birth and one year of age. Breast milk generally supplies a baby with the required amounts of nutrients, fluids and energy up to six months of age. Where possible, breast milk is preferred to formula, as it contains many protective and immunological factors that benefit the baby’s development.

Breast milk or correctly prepared infant formula provides enough water for a healthy infant to replace any water losses. However, all infants need extra water when solid foods are introduced.

Babies – six to 12 months of age
Solids should be introduced around six months of age. Different societies have their own traditions about which food is more appropriate to start with; culturally appropriate foods and preparation methods should be encouraged when these are nutritionally adequate.

As a baby is gradually weaned from the breast or bottle and new solids are introduced, there may be reduced body stores of iron. To maintain nutrient body stores:
Give your baby foods that are rich in iron, such as iron enriched infant cereals. Iron enriched rice-based cereals are frequently recommended as the first food to be introduced, as there is the additional benefit of a lower risk of an allergic reaction. Wheat cereals are not recommended as the first food due to their allergy risk.
Fruits and vegetables should be introduced after the cereals. They are important for vitamin and mineral content and to introduce new textures, tastes and colours.
Meat, poultry and fish are generally introduced last.
Don’t add salt or sugar to your baby’s food.
Avoid cows milk in the first 12 months.
Introduce foods one at a time. Offer new foods once every four to five days to avoid confusion and to rule out food allergy and sensitivity.
Feed babies during illness and feed up after illness. Give ample liquids if your baby has diarrhoea.
Feed frequently – up to four to six times a day.
Occasional exposure of the skin to sunlight is usually enough to provide a baby’s vitamin D requirements.
Young children
Once a child is eating solids, offer a wide range of foods to ensure adequate nutrition. Young children are often picky with food but should be encouraged to eat from a wide variety of foods.

During childhood, children tend to vary their food intake (spontaneously) to coincide with their growth patterns. Children’s food needs vary widely, depending on their growth and their level of physical activity. Like energy needs, a child’s total requirements of protein, vitamins and minerals increase with age. Ideally, children should be accumulating stores of nutrients in preparation for the rapid growth spurt experienced during adolescence.

Food-related problems for young children include becoming overweight, obesity, tooth decay and food sensitivities.

Recommendations include:
If a child is putting on too much body fat, limit energy-dense, nutrient-poor snack foods. Increase your child’s physical activity. You could also restrict the amount of television watching.
Tooth decay can be prevented with regular brushing and visits to the dentist. Avoid sugary foods, especially if sticky or acidic.
Ensure your child has enough fluids, especially milk and water.
Be aware of foods most likely to cause allergic reactions, including peanuts, shellfish and cows milk. Be particularly careful if there is a family history of food allergy.
Children entering their teenage years
The growth spurt as children move into adolescence needs plenty of kilojoules and nutrients. For girls, this generally occurs around 10 to 11 years of age; for boys it occurs later, at around 12 to 13 years.

Recommendations include:
The extra energy required for growth and physical activity needs to be obtained from foods that also provide nutrients instead of just ‘empty calories’.
Takeaway and fast foods need to be balanced with nutrient-dense foods such as wholegrain breads and cereals, fruits, legumes, nuts, vegetables, fish and lean meats.
Dairy products should be included to boost calcium intake; this is especially important for growing bones.
Older teenagers and young adults
Moving away from home, starting work or study, and the changing lifestyle that accompanies the late teens and early 20s can cause dietary changes that are not always conducive to good health.

Recommendations include:
Make a deliberate effort to keep physically active.
Limit alcohol intake.
Reduce the amount of fats and salt in the daily diet.
Be careful to include foods rich in iron and calcium.
Establish healthy eating habits that will be carried on into later life.
Pregnant women
A pregnant woman should concentrate on increasing her nutrient intake, rather than her kilojoule intake, particularly in the first and second trimesters. In Australia, pregnant women are expected to gain about 10–13kg during pregnancy. However, this depends on the pre-pregnancy weight of the mother.

Recommendations include:
Don’t ‘crash diet’, as this can have a negative impact on the baby.
Don’t ‘eat for two’, as this will lead to unnecessary weight gain. A healthy pregnancy only requires about an extra 850–1,100 kilojoules a day during the second and third trimester, which is equivalent to a glass of milk or a sandwich.
Concentrate on diet quality rather than quantity.
Accommodate cravings, but don’t let them replace more nutritious foods.
Nutrients for which there are increased requirements during pregnancy include folate, iron and iodine. Iron supplements are often advised, but don’t take them unless your doctor recommends them. Folate is important before and in the early weeks of pregnancy to avoid neural tube defects (like spina bifida) in the baby. All women of childbearing age should eat high folate foods or take a folate supplement (remember to talk to your doctor first).
The recommended intake of calcium does not specifically increase during pregnancy. It is, however, very important that pregnant women do meet calcium requirements during pregnancy.
No one knows the safe limit of alcohol consumption during pregnancy, so the best approach is not to drink at all.
Being physically active has many benefits. If you are active and fit and are experiencing a normal pregnancy, you can remain physically active during your pregnancy. Otherwise, consult your doctor for advice.
Drink plenty of fluids.
Do not smoke – both direct and passive smoking are associated with growth retardation, increased risk of spontaneous abortion, stillbirths, placental complications and low birth weight.
Breastfeeding mothers
Breastfeeding mothers need a significant amount of extra energy to cope with the demands of breastfeeding. This extra energy should come in the form of nutrient-dense foods to assist in meeting the extra nutrient requirements that also occur when breastfeeding.

Recommendations include:
Eat enough food – breastfeeding burns through extra kilojoules.
Eat foods that are nutrient dense – especially those foods that are rich in folate, iodine, zinc and calcium.
Eat and drink regularly – breastfeeding may increase the risk of dehydration and cause constipation.
Menopausal women
Thinning of the bones is common in postmenopausal women because of hormone-related changes.

Recommendations include:
Eat foods rich in calcium – such as milk or, if necessary, take calcium supplements as prescribed by a doctor.
Weight-bearing exercises – such as walking or weight training can strengthen bones and help maintain a healthy body weight.
A high fibre, low fat and low salt diet – a diet high in phytoestrogens has been found to reduce many symptoms of menopause, such as hot flushes. Good food sources include soy products (tofu, soymilk), chickpeas, flax seeds, lentils, cracked wheat and barley.
Include a variety of wholegrain, nutrient-dense food – whole grains, legumes and soy-based foods (such as tofu, soy and linseed cereals), fruits and vegetables, and low fat dairy products.
Older people
Many people eat less as they get older; this can make it harder to make sure your diet has enough variety to include all the nutrition you need.

Recommendations include:
Be as active as possible to encourage your appetite and maintain muscle mass.
Remain healthy with well-balanced eating and regular exercise.
Eat foods that are nutrient dense rather than energy dense including eggs, lean meats, fish, liver, low fat dairy foods, nuts and seeds, legumes, fruit and vegetables, wholegrain breads and cereals.
If possible, try to spend some time outside each day to boost your vitamin D synthesis for healthy bones.
Limit foods that are high in energy and low in nutrients such as cakes, sweet biscuits and soft drinks.
Choose foods that are naturally high in fibre to encourage bowel health.
Limit the use of table salt, especially during cooking.
Choose from a wide variety of foods and drink adequate fluids.
Share mealtimes with family and friends.
Where to get help
Your doctor
Community health centre
An accredited practising dietitian.

Things to remember
The nutritional requirements of the human body change as we move through different life stages.
A varied diet that includes plenty of nutrient-dense foods is recommended for everyone, regardless of age.

Reference

Forget what your mom told you: A glass of warm milk before bed might actually keep you up, rather than lull you to sleep. See, the protein in the milk will boost alertness–and unless it’s skim, the fat will slow your digestion, making your rest more fitful. Not exactly the best shut-eye remedy. (Sorry, mom.)
Nothing makes it harder to fall asleep than knowing how important it is to fall asleep. So when the pressure’s on, try chowing down on one of these snacks before bedtime to ensure some serious shut-eye; they’re all hand-picked and approved by the Eat This, Not That! nutrition team. These 8 sleep-better foods and drinks have been shown to induce feel-good relaxation chemicals, calming your nerves and slowing your racing brain. You can thank us … tomorrow morning–after a long, restful night.

NONFAT POPCORN
Pop a bag half an hour before bedtime: The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. Skipping the butter-fat will slow the process of boosting those feel-good chemicals, and, as mentioned above, will also slow digestion in general.

OATMEAL WITH SLICED BANANA
Sleep is inspired by the hormone melatonin, but stress or excitement can disrupt melatonin’s release. Bring your brain back down to earth by whipping up a bowl of instant oatmeal and topping it with a sliced banana, which is rich in melatonin.

Related: Something else that helps you sleep: A good workout, early in the day. Click here for the upgraded Men’s Health iPhone app. You’ll always have workouts on hand!

1 CUP OF PLAIN YOGURT WITH 2 TABLESPOONS MIXED NUTS
Scientists in Slovakia gave people either 3 grams each of two amino acids (lysine and arginine) or a placebo and asked them to deliver a speech. Blood measurements of stress hormones revealed that the amino acid-fortified speakers were half as anxious during and after the speech as those who took the placebo. Yogurt is one of the best food sources of lysine; nuts pack tons of arginine. Because both contain alertness-inducing protein, you’re best off eating this combo a few hours before bed (or even at midday, before a big, stressful presentation at work). It’ll reduce the residual stress you feel later in the evening, meaning you won’t replay your day over and over again in your head as you try to fall asleep.

A PILE OF SESAME SEEDS
Sesame seeds are one of the best natural sources of tryptophan, the sleep-inducing amino acid responsible for all of those post-Thanksgiving turkey comas. Hold off on the turkey sammies, though-the protein in the turkey might offset the tryptophan’s benefit.

A HANDFUL OF PRETZELS
Pretzels are a low-calorie, low-fat source of carbohydrates, which will make you feel sleepy, but won’t pack on the pounds or give you belly-aching indigestion.

Related: Check out which pretzel made it onto our list of the 125 Healthiest Supermarket Foods in America.

1 GLASS OF WINE
It’s called a “nightcap” for a reason–a glass of wine really does take the edge off. University of Toronto researchers discovered that one alcoholic drink caused people’s blood vessels to relax–but two began to reverse the effects, so limit your intake. Relaxed blood vessels means lower blood pressure, slower heart rate, and greater ability to relax in general.

A 4-OZ GLASS OF UNSWEETENED CHERRY JUICE
Cherry juice has serotonin-inducing carbohydrates, which will help relax you. Down the cherry juice an hour before bedtime, in case you feel a small jolt of energy from the sugar. There’s not enough to keep you up all night or destabilize your blood sugar levels.

RED BELL PEPPERS
Researchers at the University of Alabama fed rats 200 milligrams of vitamin C twice a day and found that it nearly stopped the secretion of cortisol, a hormone released in your body when you’re stressed. Calorie for calorie, red bell peppers give you more vitamin C than any other fruit or vegetable.

And for more great advice like this, get the next book in the best-selling series: Eat This, Not That! 2010 Edition. It’s completely updated and expanded to include all of the latest restaurant and supermarket foods! Sign up for your free Eat This, Not That newsletter–with daily no-diet weight-loss tips delivered straight to your inbox, losing weight has never been easier.

Reference By David Zinczenko, with Matt Goulding

Don’t believe everything you read–especially if it’s a health claim on a chain restaurant’s menu. See, restaurants often add supposedly healthy options because they believe there’s a market for them–not because they actually care about your health. A recent study published in the American Journal of Preventive Medicine found that the majority of restaurant menu developers care more about sales, profits, and demand than they do about health and nutrition. In fact, only 21% of the people surveyed noted health and nutrition as important at all.

Still, though, there’s been a renewed interest in healthy eating in the past few years–thanks in part to the enormous success of the Eat This, Not That! series–and certain restaurants have tried to cash in on it. Take a close look at chain restaurant menus, and you’ll glimpse the occasional section devoted to supposedly “healthy” fare. Chili’s calls this section “Guiltless Grills;” Smoothie King designates certain smoothies as “Slim N Trim” options; and both Ruby Tuesday and Dunkin Donuts highlight their fitter fare as “Smart.” But are these special items really guiltless, trim, or the healthiest on the menu?

In the latest book, Eat This, Not That! The Best (& Worst!) Foods in America! we dissect these special sections to distinguish the truly healthy from the marketing hype.

Healthy Eating at… CHILI’S
The Claim: Guiltless Grills
The Truth: There’s only one item on this list that tops 500 calories, and even that only reaches 610. If calories were the only factor that mattered, we’d say that you can feel free to order from the Guiltless Grill with reckless abandon. Unfortunately, restaurants often make up for low-fat, low-calorie taste deficiencies by overloading their plates with sodium. Only three dishes on the Guiltless Grill contain less than 1,000 milligrams of the blood-pressure-spiking stuff, meaning order the wrong item from this list, and you risk ingesting over half a day’s salt in one sitting.
The Verdict: The only three items on this list that you can truly order without a touch of guilt are the Salmon, the Honey-Mustard Glazed Salmon, and the Tilapia. We hope you like fish.

Healthy Eating at… COLD STONE CREAMERY
The Claim: Sinless Shakes
The Truth: Each of these “sinless” shakes comes with at least 490 calories and 52 grams of sugar. Inexplicably, one even comes with half a day’s worth of sodium. To be fair, these shakes look practically angelic next to Cold Stone’s regular, more sinful shake lineup, but that doesn’t make them healthy choices.
The Verdict: Avoid the heavy-hitting Cake N Shake, and only order the “small,” which is still 16 ounces, or twice the size of a normal beverage serving. Keep yourself honest and split one with a friend. (RELATED: SLIDESHOW: 20 Worst Drinks in America. Cold Stone is home to the absolute WORST.)

Healthy Eating at… COSI
The Claim: Light
The Truth: All salads and sandwiches classified as “light” are less than 563 calories, making them all perfectly reasonable lunches. Cosi also does a good job keeping the sodium down–only two top 1,000 milligrams of the stuff. A word of warning about the salads, though: Except for the Bombay Chicken Light Salad, they’re all big enough to be considered meals unto themselves.
The Verdict: If you’re eating lunch at Cosi, stick to these special menu items. The Cosi Cobb Salad Light should help explain why: Even though it’s supposed to be “light,” it’s still 519 calories. What does that tell you about a “regular”? (RELATED: The Worst Salads in America 2009. See what other “regular” salads will sink your diet.)

Healthy Eating at… DUNKIN DONUTS
The Claim: DDSmart
The Truth: Dunkin assigns the DDSmart label to products that stack up well … against other Dunkin products. Consider the reduced fat blueberry muffin, for example. It does indeed have 25% less fat than the regular blueberry muffin, but it still packs 450 calories (more than a McDonald’s cheeseburger) and 45 grams of sugar (the equivalent of 6 Rainbow Popsicles). It may be reduced fat, but it’s still a cupcake in disguise.
The Verdict: Stick with the eggs–although, while the flatbread sandwiches are good, they might not be filling enough, so consider an upgrade to the egg sandwich on an English muffin. More important: Avoid the processed carbs at all costs. A little secret about Dunkin is that their muffins actually have more calories than all but three of their doughnuts–and even though they contain “blueberries,” they’re actually more nutritionally costly.

Healthy Eating at… ROMANO’S MACARONI GRILL
The Claim: Mediterranean Grill and Amore de la Grill
The Truth: Just because it’s inspired by the Mediterranean doesn’t mean it’s part of the Mediterranean diet. There’s only one item that tops 1,000 calories, so you’re safe in terms of weight-gain. However, Mac Grill is notorious for using an exorbitant amount of sodium, and these supposedly healthier sections are no exception to that rule. The Grilled Pork Chops are by far the worst offenders: They come with 4,040 milligrams of sodium, or the equivalent you’d find in 11 and a half large orders of McDonald’s French Fries. (That’s nearly two days’ worth of salt!)
The Verdict: Stick to the Mediterranean Grill, and only order the Simple Salmon from the Amore de la Grill section. The Bistecca Fillet is probably your best bet–450 calories and 880 milligrams of sodium makes it a solid meal that’ll fill you up but won’t dehydrate you or send your blood pressure soaring. (RELATED: SLIDESHOW: The 30 Worst Foods in America. A certain dessert from Mac Grill makes an appearance at number 12.)

Healthy Eating at… SUBWAY
The Claim: 6 Grams of Fat or Less
The Truth: It’s true! All sandwiches with this designation do have less than 6 grams of fat. The 6-inchers are also all under 380 calories. Even the sodium content is within reason (to some extent–some flirt with the 1,300-milligram mark).
The Verdict: Watch out for 12-inchers that boast “low fat.” They’re lower in fat than regular sandwiches, but that’s still a foot of bread (and carbohydrates) you’re ingesting, which isn’t going to do your waistline any favors. Your best bets are the 6″ Oven Roasted Chicken Breast Sandwich, 6″ Roast Beef, or 6″ Veggie Delite.

Eye-opening, isn’t it? That’s why we’ve analyzed menus from 6 more restaurants: Learn the other secrets about “healthy” restaurant items here.

Reference : By David Zinczenko, with Matt Goulding