Fast-Food Guide For Teenagers

Americans consume one-third of their calories out of the home

Many of these are eaten at fast-food restaurants. The sheer number of fast-food outlets, the availability of round-the-clock, drive-through service, and low prices make fast food a convenient and affordable option. But fast-food menus are packed with high-fat, high-calorie, and high-sodium options that present a number of pitfalls to anyone trying to live a healthy lifestyle.

A visit to a fast-food chain doesn't necessitate throwing your healthy eating efforts out the window, however. Increasingly, fast-food restaurants are offering alternatives to the standard burger and fries, and it's getting easier to make good choices. This article will arm you with the knowledge you need to navigate fast-food menus wisely. Keep in mind, though, that even the "healthy" options are usually high in sodium — meaning they're not the best options for people who need to limit their sodium intake.

When you make the decision to eat fast food, be sure to gather all the nutrition information you can. Then ask yourself: Does this menu suit my needs? Remember, advertising can be tricky. Just because Subway promotes a "Carb Conscious" menu doesn't mean that the low-carb options fit into a low-calorie or low-sodium plan. Look at the following chart to see the nutrients in Subway's low-carbohydrate Chicken and Bacon Ranch Wrap compared with those in the 6-inch Turkey Breast Sub. What differences do you detect?

Chicken and Bacon Ranch Wrap 

Calories: 440
Fat: 27g
Saturated Fat: 10g
Protein: 41g
Carbohydrates: 18g
Sodium: 1,680mg

6-inch Turkey Breast Sub 

Calories: 280
Fat: 4.5 g
Saturated Fat: 1.5 g
Protein: 18g
Carbohydrates: 46 g
Sodium: 1,020 mg

As you can see, the Chicken and Bacon Ranch Wrap has less carbohydrate than the Turkey Breast Sub, but it also packs in more fat, more sodium, and nearly twice the calories. Which of these options better helps you meet your goals?

"There's Fast Food…Then There's KFC" 

Be aware that fast-food marketing campaigns can be misleading. Take, for example, the KFC ads that ran briefly in 2003. This campaign promoted fried chicken as a healthful food that could fit into low-fat and low-carbohydrate diets. The campaign outraged groups that advocate healthy eating. After all, fried chicken is not typically considered a health food and should be consumed sparingly — not eaten by the bucketful, as the commercials suggested one should.

KFC supported the controversial ads in a 2003 press release by saying, "We want to set the record straight. Consumers should no longer feel guilty about eating fried chicken." In response, the Center for Science in the Public Interest said, "These ads take the truth, dip it in batter, and deep-fry it." The Federal Trade Commission, the group that regulates advertising in the United States, later banned the ads for containing false claims.

Controversy and marketing aside, it is up to you, the consumer, to make informed choices, so let's look at the nutrition facts. Depending on the size, a bucket of fried chicken has up to 3,090 calories and is loaded with saturated fat, cholesterol, and sodium. You can decide whether or not this is your best choice.

Making the Facts Known 

How can you obtain the nutrition information for items on a fast-food menu? Many fast-food restaurants have printed information that you can request at the counter. You can also find the information on the Internet, since most fast-food chains publish nutrition facts on their Web sites. Other Web sites, such as www.calorieking.com and www.dietfacts.com, allow you to look up nutrition information for many different fast-food chains.

On some of these sites, you can customize a sample meal, which allows you to add up the nutrition totals for different combinations of foods. For example, check out the McDonald's site and see what a difference a couple of slices of cheese make to the fat and calorie content of a sandwich. Or you can look at Subway's nutrition information to see how adding mayonnaise affects the nutrition facts. These sites are user friendly, and if you print your results, you can file them for future visits. By choosing healthier menu items, you might help bring about more positive changes. As the demand grows for healthy meals, fast-food chains just might keep expanding the options.

McDonald's and Burger King eateries are everywhere, and many are open around the clock. They are therefore convenient sources for various meals. However, some of the more traditional menu items aren't very healthy for someone trying to lose weight.

McDonald's Big Breakfast, for example, packs in 730 calories, 56 percent of which are from fat. The total number of fat grams is 46, and 14 of those are of the saturated variety. Additionally, you would consume 1,470 milligrams of sodium and 53 grams of carbohydrate. In short, if you follow a 1,500-calorie meal plan, this meal would provide about half of your daily intake. And you would take in more than half a day's worth of sodium.

Better choice

Try the English muffin with jam, scrambled eggs, and coffee or water. You would consume only 395 calories (add 35 calories if you put one creamer and one packet of sugar in your coffee), 39 percent of which would be from the 17 grams of fat (5 of which are saturated). Additionally, you would consume 41 grams of carbohydrate (add 4 grams of carbohydrate if you stir one packet of sugar into your coffee) and just 500 milligrams of sodium. This meal provides a smart start for the day, leaving you on track to meet the rest of the day's goals.

Perhaps you have chosen to have lunch at Burger King. As with breakfast at McDonald's, the nutrition content of your meal can vary widely depending on your choices. Say you order a traditional lunch of a Double Whopper with cheese, king-size fries, and a king-size Coke. In this one meal you would take in 1,980 calories, 44 percent of which are from the 97 grams of fat. You would also consume 2,520 milligrams of sodium. This meal alone exceeds your daily calorie and sodium intakes if you plan for 1,500 calories a day.

Better choice: As an alternative to the high-fat, high-sodium meal described above, you could choose a Tendergrill Chicken Sandwich. Add a side garden salad and fat-free dressing and you would eat just 465 calories, 19 percent of which are from the 10 grams of fat. You would also be getting 56 grams of carbohydrate and 1,210 milligrams of sodium. While the sodium content is still relatively high, you could budget the rest of your day's intake to still come in around the recommended limit of 2,300 milligrams.

At most fast-food venues, the various chicken options can fit into your plan. Just know what you are eating. Below you will find the nutrition information for some chicken menu options at KFC, McDonald's, and Subway. This is the type of information you need to evaluate when making decisions about what to order at fast-food restaurants.

KFC Original Recipe Chicken Breast (1 piece) 

Calories: 380
Fat: 19g
Saturated Fat: 6g
Protein: 40g
Carbohydrates: 11g
Sodium: 1,150mg

McDonald's Premium Grilled Chicken Classic Sandwich 

Calories: 420
Fat: 9g
Saturated Fat: 2g
Protein: 27g
Carbohydrates: 32g
Sodium: 1,240 mg

Subway 6-inch Oven Roasted Chicken Breast Sub 

Calories: 330
Fat: 5g
Saturated Fat: 2g
Protein: 24g
Carbohydrates: 47g
Sodium: 1,020mg

KFC Original Recipe Chicken Breast without skin or breading (1 piece) 

Calories: 140
Fat: 3g
Saturated Fat: 1g
Protein: 29g
Carbohydrates: 0g
Sodium: 410mg

(Take into consideration that the McDonald's and Subway sandwiches include the bun, and that the McDonald's selection includes mayonnaise.)

Could you eat lower-carbohydrate meals at these same fast-food restaurants even if the menu doesn't include a specific low-carb item? And can that low-carb item also be low in fat — not drenched with cheeses and sauces? Sure — you just need to be resourceful. Eat half the bun or none at all. You can even double the chicken but eat it on one bun, thus lowering the proportion of carbohydrate in your meal while keeping your protein intake high. The charts below compare each chicken meal to versions without the skin or bun. Watch how the nutrients change accordingly.

McDonald's Premium Grilled Chicken Classic Sandwich 

Calories: 420
Fat: 9g
Saturated Fat: 2g
Protein: 32g
Carbohydrates: 52g
Sodium: 1,240mg

McDonald's Premium Grilled Chicken Classic Sandwich with no bun 

Calories: 180
Fat: 7g
Saturated Fat: 1.5g
Protein: 24g
Carbohydrates: 5g
Sodium: 830mg

Subway 6-inch Oven Roasted Chicken Breast Sub 

Calories: 330
Fat: 5g
Saturated Fat: 2g
Protein: 24g
Carbohydrates: 47g
Sodium: 1,020mg

Subway 6-inch Oven Roasted Chicken Breast Sub without bread 

Calories: 130
Fat: 2.5g
Saturated Fat: 1g
Protein: 16g
Carbohydrates: 7g
Sodium: 660mg

*All nutrition information is taken from the KFC, McDonald's, and Subway Web sites.

Calories from Alcohol Almost Equals Soda for Adults

The U.S. Centers for Disease Control and Prevention released a study that found adults get almost as many empty calories from booze as they do from soda.

Soda gets a lot of bad press for contributing to unwanted weight gain, but a recent study points out the fizzy stuff isn’t the only thing we’re sipping that’s making us fat. Turns out that adults get almost as many calories from booze as they do from soft drinks.

Soda and other sugar-sweetened beverages contribute to about 6 percent of the average calories adults consume, while alcoholic beverages account for about 5 percent, according to the study released by the U.S. Centers for Disease Control and Prevention (CDC).

On average the study found that U.S. adults get 100 calories per day from alcohol — with about one-third of men and one-fifth of women actually consuming beer, wine, or liquor each day.

Men's calorie intake from alcohol was three times as high as women's on average —  150 calories a day compared to 50 daily calories. And those who drink alcoholic beverages get about 16 percent of their total caloric intake from them, according to the CDC.

The study found that men aged 20 to 39 consumed the greatest number of calories from alcoholic drinks—about 174 calories per day. Most of the calories for men come from beer, while women displayed no preference among major beverage categories.

In September the New York City Board of Health approved Mayor Michael Bloomberg’s ban on the sale of soft drinks larger than 16 ounces. The ban, which applies to all restaurants and self-service stations, is scheduled to take effect in early 2013.

The study points out while calories from sweetened beverages have been previous examined, “calories from alcoholic beverages have been neglected.”

"We've been focusing on sugar-sweetened beverages. This is something new," said Cynthia Ogden, epidemiologist and one of the study's authors, according to the Associated Press.

New York City Health Department officials said that while studies show that sugary drinks are “a key driver of the obesity epidemic,” alcohol is not, according to the AP.

The alcohol study used data from 2007 to 2010 from the National Health and Nutrition Examination Survey of more than 11,000 U.S adults.

Good And Healthy Food For Kids

By eating a range of different healthy foods, your child can get the best possible nutrition for growth, development and learning. When children learn about and eat good food from an early age, they can develop healthy habits for life.

What is good food?

Good food means a wide variety of fresh foods from the main food groups – fruit, vegetables, grains, lean meats, fish, poultry and dairy.

Each food group provides different nutrients. That’s why we need to eat a range of foods from across all the food groups.
The good food groups

Fruit and vegetables

Fruit and vegetables help protect your child’s body against all kinds of diseases. This is because fruit and vegies provide energy, vitamins, antioxidants, fibre and water.

Children aged 4-8 years need to eat at least 1½ pieces of fruit and 4½ serves of vegetables every day.

Instead of giving your child full serves of vegetables, you could consider including several smaller serves of vegetables for more variety. For example, you could offer your child 1 cup of green leafy vegies; ½ cup of broccoli, carrots or peas; ½ medium potato and 1 medium tomato.

Eating different-coloured fruits and vegetables is a great way for your child to get a good range of nutrients.

 Starchy foods and grains

Starchy foods and grains give your child the energy she needs to grow, develop and learn. These foods include cereals, breads, rice, pasta and noodles. It’s a good idea to offer them at every meal.

Starchy foods with a low glycaemic index, such as pasta and wholegrain bread, will give your child long-lasting energy.

Lean meats, fish and poultry, and meat alternatives

Lean meat, fish, chicken and meat alternatives such as eggs, beans (legumes), tofu and nuts give your child iron, zinc, vitamin B12, omega-3 fatty acids and protein for growth and muscle development.

Iron and omega-3 fatty acids are particularly important for your child’s brain development and learning.

Milk and other dairy products

Milk, cheese and yoghurt are high in protein and calcium, which helps build strong bones and teeth.

When your child is a baby, breastmilk or formula is the best milk until he’s 12 months old. After that, he can start drinking full-fat cow’s milk before switching to low-fat milk after he turns two.

To get enough calcium, children aged:

    2-3 years need 1½ serves of dairy a day
    4-8 years need 1½-2 serves of dairy a day
    9-13 years need 2½-3½ serves of dairy a day
    over 13 years need 3½ serves of dairy a day.

A serve of dairy can be one cup of milk, two slices (40 gm) of cheese or a 200 gm tub of yoghurt.

 Water

Water is the best drink for your child.

Sweet drinks 

which include fruit juice, cordials, sports drinks, flavoured waters, soft drinks and flavoured milks – can fill your child up with sugar. This might mean she won’t want to eat her meals.

Drinking sweet drinks can also contribute to weight gain and obesity and tooth decay. If kids start on these drinks when they’re young, it can kick off a lifelong habit.
‘Sometimes’ foods

‘Sometimes’ foods include chips, chocolates, lollies, cakes, pastries, muesli bars, soft drinks, juices and takeaway foods – basically anything that’s high in sugar, salt and/or fat, and low in nutrition.

It can be easy to eat too many ‘sometimes’ foods. The important thing is to a find a balance for your child. If you choose sometimes foods for your child, try to make sure he eats them only sometimes and in small amounts.

Babies: starting on healthy food

Going from drinking breastmilk or formula to eating family meals takes time, and starting your baby on solids is the first step.

Many parents start their children off with some rice cereal at about six months or so. From this, you can move on to mashed vegies, fruit and meat, and toast fingers. By about eight months, many babies are ready for some cheese or yoghurt. By 12 months, your baby can try most healthy foods your family is eating.
Healthy food and eating for toddlers

Lots of parents describe their toddlers as ‘fussy’ with food. This can make mealtimes stressful, especially if you’re worried your toddler isn’t eating enough.

Your toddler might seem to eat less than when she was a baby, which is because she’s growing more slowly. But she still needs regular meals and snacks – three meals and several snacks every day. If your toddler isn’t eating, it can help to remember that you decide what your child eats, and she decides how much.

You can offer lots of variety from the main food groups, but try to limit ‘sometimes’ foods as much as you can.

It’s also a good idea to avoid bottles for your toddler. Using a bottle is associated with iron deficiency anaemia and could be linked to a higher risk of overweight and obesity.

Healthy food and eating for school-age children

At this age, your child might have a busy social life, his own pocket money to spend and some definite preferences when it comes to food. He’ll also be influenced by friends and trends, so it’s a great time to reinforce messages about healthy foods.

For example, you can explain to your child that a healthy breakfast can help her concentrate on schoolwork and have lots of energy for the day.

Sharing healthy meals and snacks with your school-age child can encourage him to eat nutritious food and to develop a regular eating routine.

When you’re packing your child’s lunch box, healthy variety is the way to go. You might include vegies, fruit, a dairy food, meat or egg, starchy food (bread, roll, pita, or flat bread) and water.

Best Foods That Boost Your Memory!

Amy Jamieson-Petonic, RD, of Cleveland Clinic shares five foods that harbor nutrients proven to better your brain health.

Worried about losing your memory? Help may be as close as your kitchen. Here are some foods you can add to your daily diet that have been shown to improve cognition:

Blueberries

Berries contain anthocyanin, an antioxidant pigment that increases your ability to remember things. One three-month research study showed improved learning recall in older adults who drank blueberry juice to improved learning recall.

Almonds

 Almonds are an excellent brain food because they contain a protein component that boosts production of a nerve chemical shown to enhance memory.

Dark chocolate

 Varieties of dark chocolate that are comprised of at least 70-percent cocoa contain flavanols that increase blood flow to the brain.

Extra-virgin olive oil

 This type of olive oil contains a chemical called hydroxytyrosol that tends to increase messages to the brain and improves your memory.

Green tea

 You’ve probably heard about its antioxidant power, but green tea has also been shown to help reboot your memory.

Article About Chocolate Addiction!

Chocolate craving is very common, but can we actually be addicted to it? Can these powerful urges to eat truly be classed as an addiction?

We generally crave foods due to external prompts and our emotional state, rather than actual hunger. We tend to be bored, anxious, or depressed immediately before experiencing cravings, so one way of explaining cravings is self-medication for feeling miserable.

Chocolate is the most frequently craved food in women, and many women describe themselves as 'chocoholics.' Chocoholics insist that it is habit-forming, that it produces an instant feeling of well-being, and even that abstinence leads to withdrawal symptoms.

When we eat sweet and high-fat foods, including chocolate, serotonin is released, making us feel happier. This partly explains the cravings common in seasonal affective disorder (SAD) and pre-menstrual syndrome.

In many women, the craving occurs on a monthly cycle, which suggests a hormonal basis. A recent report in the New Scientist magazine suggests people can become overly dependent on the sugar and fat in fast food. Princeton University researcher Dr. John Hoebel found that rats fed on sugar became anxious when the sugar was removed. Their symptoms included chattering teeth and the shakes - similar to those seen in people withdrawing from nicotine or morphine. Dr. Hoebel believes high-fat foods stimulate opioids or "pleasure chemicals" in the brain. This theory is backed up by many other studies.

Chocolate contains several biologically active ingredients, all of which can cause abnormal behaviors and psychological sensations like those of other addictive substances. Researchers at the University of Tampere in Finland found that self-proclaimed chocolate "addicts" salivated more in the presence of chocolate, and showed a more negative mood and higher anxiety. The researchers state that chocolate addicts show traits of regular addiction, because they exhibit craving for chocolate, irregular eating behavior, and abnormal moods.

Although there are similarities between eating chocolate and drug use, generally researchers believe that chocolate "addiction" is not a true addiction. While chocolate does contain potentially mood-altering substances, these are all found in higher concentrations in other less appealing foods such as broccoli. A combination of chocolate's sensory characteristics - sweetness, texture and aroma - nutrients, and chemicals, together with hormonal and mood swings, largely explains chocolate cravings.

Chocolate is seen as "naughty but nice" - tasty, but something which should be resisted. This suggests that the desire is more likely a cultural phenomenon than a physical one. The inability to control eating may be a result of inborn traits and today's environment. "Humans used to have to search for food," according to Baylor College of Medicine researcher Dr. Ken Goodrick. "Now food searches us out."

We are overwhelmed with advertising, large-scale grocery displays, plenty of high-calorie foods, and an obsession with thinness. The stress of modern living often makes us turn to food for comfort, then return to a restrictive diet. The attempt to restrain ourselves before we are satisfied increases the desire for chocolate.

Visit the My Calorie Counter message boards to exchange ideas on how to subdue your sweet tooth.

 Tips to Curb Chocolate Craving

If you can satisfy a chocolate craving with only two chocolate peanuts, then go for it. If you're not so lucky:

•     Discover if the craving is emotional - there are all sorts of reasons why people crave foods. It can often be related to feelings of low self-esteem or depression. If you can identify your reasons, then try another approach to tackling the problem.
•     Incorporate small portions of chocolate into your usual diet, rather than restrict yourself. Moderation is the key. A research trial found that people who limited eating chocolate to within half an hour of eating a meal gradually weaned themselves off their craving.
•     If you are feeling bored and craving chocolate, go for a walk, run errands, call a friend or read a book. If you can take your mind off food for a short time, the craving may pass.
•     Make sure you always have healthy food nearby, so you can replace chocolate with fruit a few times a day. Eat an overall balanced diet, eat regularly to avoid hunger, and eat more slowly. When your blood sugar levels are stable, cravings are less likely to occur.
•     If you think it's necessary, do not allow chocolate in the house. Ask friends and family not to buy you chocolate, or even not to eat it in front of you!
•     Finally, it is a good idea to increase your level of exercise, to burn off excess calories and increase your metabolic rate. Exercise also releases endorphins, which counteracts stress, anxiety and depression.

Women Tell 474 Diet Lies a Year, Survey Says

A new survey found that women are lying about their diets more than once a day. Here, the top lies dieters tell, and how you can hold yourself accountable.

Weight loss takes a lot of personal accountability — you have to make yourself exercise, watch what you eat, and limit your portions. But according to a new survey of 3,000 UK women, women constantly overstate how responsible they are — about 474 times a year, or 9 times per week.

In a survey conducted by Timex, (who’s releasing a new body-monitoring device for dieters) women fessed up to lying to themselves and others more than once a day about their less-than-perfect eating habits.

The single most popular lie? “It was only a small portion.”

The foods that spurred women to lie the most included desserts, cheese, bread, fries and burgers, wine, and beer, the survey found. Sixty-eight percent of those surveyed said they try their best to eat well, but admitted to slipping up occasionally. More than 40 percent lied to others about their healthy habits, simply to give off the impression that they are healthier than they really are.

Here, the top 10 lies women tell about their diets:

1. It was only a small portion.
2. I’ll have a big lunch, so I won’t eat much after this.
3. I treat myself only once in a while.
4. I always eat my five fruits and vegetables a day.
5. I didn’t touch any of the biscuits.
6. I had only one glass.
7. I didn’t eat the last one.
8. I won’t eat again today after this.
9. I was too busy to have lunch.
10. I might as well polish them off now, or they’ll go bad.

If you’ve told one (or more) of these lies today, try these no-fail ways to stay accountable:

    Use your scale.

 A national survey of 4,345 adults found that those who weighed themselves daily were more likely to lose weight and keep it off than those who inconsistently weighed themselves.

    Track calories.

 If you need meal-by-meal accountability, monitor your calories consumed and burned on your computer and on your smartphone with a system such as Everyday Health’s My Calorie Counter.

    Find a diet buddy. 

Partner up with a friend who has similar weight-loss goals, and every time you slip up, be honest with your buddy — and yourself.

Why We Should Eat Fish? Find Out The Reason!

You know fish is a great source of lean protein and nutrients, but a slew of new research has uncovered more amazing reasons to go fish.

 Fish has a reputation for being low calorie, high protein “brain food,” thanks to the long strands of polyunsaturated essential omega-3 fatty acids (popularly referred to as “omega-3s”) found in fish oil. The human body can’t naturally produce omega-3s, but yet they’re needed for a healthy body, inside and out. Although the link between omega-3s and heart health has long been known, several new studies present even more evidence that fish high in fatty acids is essential for total-body wellness.

The good news is if you’re not a fish fan, most new research indicates that eating fish only once or twice a week can be enough to reap the benefits. Meanwhile, the National Institute of Health recommends that people consume at least 2 percent of their total daily calories as omega-3 fatty acids, which equals about 4 grams per day. One four-ounce piece of salmon (one of the highest natural sources of omega-3s) contains about 1.5 grams of the fatty acid. Other fish, such as tuna, sardines, and halibut, also contains high levels. If you don’t eat animal products or have trouble fitting fish into your diet, you can get your daily recommended amount of fatty acids through omega-3 DHA/fish oil supplements. Although new data from Consumer Reports suggests that more Americans are buying omega-3 supplements than ever before, the doctor-recommended way to consume the health benefits of fish is still by eating the real thing.

If the heart-health-boosting, waist-slimming properties weren’t reasons enough to eat more fish, here are seven more ways adding a dose of fish to your diet can improve your health. 

    Prevent Heart Disease

A Danish study of 49,000 women that was published Monday in Hypertension: Journal of the American Heart Association found that women who ate little to no fish had 50 percent more heart problems than those who ate fish at least once per week. Additionally, researchers found that women who rarely ate fish had a three-fold higher disease risk than those who ate it often. Other research has found that eating fish high in omega-3s can slash blood fat levels, which can contribute to a lower heart-disease risk.
  

  Reduce Alzheimer’s Risk

 Eating fish as little as once a week can help preserve gray-matter neurons — the part of the brain linked to memory and cognition — according to a new study presented last month at the Radiological Society of North America’s annual meeting. Researchers found that people who eat baked or broiled — but not fried — fish had larger brains and larger cells in the areas of the brain responsible for memory and learning. Scientists believe the larger brain volume can help lower the risk of cognitive decline and Alzheimer’s disease.

    Improve Skin and Hair

 One of the biggest drawbacks to a low-fat diet is you often deprive your skin and hair of the healthy fat it needs, leaving it dull and dry. The omega-3s in fish are exactly the type of healthy fat to eat to keep your skin looking nourished and your hair shiny. Research has also linked fish and omega-3 consumption to treatment of skin conditions such as psoriasis.

    Ease Depression

 Several studies have found that when taken along with prescription antidepressant medications, the omega-3s in fish are more effective at treating depression that just prescription medication alone. One study of 52 pregnant women found that taking a 300 mg capsule of omega-3s during pregnancy significantly reduced the women’s risk of postpartum depression.

    Boost Brain Development

 The EFA omega-3 found in salmon and other nutrient-rich fish are essential nutrients for children because they contribute to brain development. Some studies have even found that omega-3 consumption can help soothe symptoms of ADHD. Experts recommend, however, that parents ask their pediatrician before introducing supplements to a child’s diet.

    Dose of Vitamin D

 Saltwater fish is a sun-less source of vitamin D, which scientists say can help ward off disease, promote bone health, and with the help of the omega-3s in fish, ward off cognitive decline. Just one three-ounce serving of salmon contains 75 percent of your daily recommended amount of the vitamin.

    Stronger Sperm

 A recent study of 188 men found that those who ate more fresh fish — along with other healthy foods such as fruits, vegetables, and whole grains — had stronger swimmers than those who ate unhealthy diets. Researchers say that more study needs to be done, but preliminary data shows that the better the participant’s diet, the stronger the shape and mobility of the sperm he produced.