“Fuel Your Kids’ Growth with the Top 10 Healthiest Foods!”
From fruits and vegetables to lean proteins and whole grains, these foods are packed with essential vitamins and minerals that will help your kids stay healthy and strong. So, read on to find out which foods you should be adding to your kids’ diets!
When it comes to feeding your kids, it’s important to make sure they’re getting the nutrition they need to grow and develop. But with so many unhealthy options out there, it can be hard to know what to feed them. That’s why we’ve put together a list of the top 10 healthiest foods for kids.
The Benefits of Eating the Top 10 Healthiest Foods for Kids
Good nutrition is essential for children to grow and develop properly. Eating a balanced diet that includes a variety of healthy foods is the best way to ensure that children get the nutrients they need. The following are the top 10 healthiest foods for kids and the benefits they provide.
1. Whole Grains: Whole grains are an excellent source of fiber, B vitamins, and minerals such as iron and magnesium. Eating whole grains can help children maintain a healthy weight, reduce their risk of heart disease, and improve their digestive health.
2. Fruits and Vegetables: Fruits and vegetables are packed with vitamins, minerals, and antioxidants. Eating a variety of fruits and vegetables can help children get the nutrients they need to stay healthy and strong.
3. Lean Proteins: Lean proteins such as fish, poultry, and beans are an important part of a healthy diet. Eating lean proteins can help children build and maintain strong muscles and bones.
4. Low-Fat Dairy: Low-fat dairy products such as milk, yogurt, and cheese are an excellent source of calcium and protein. Eating low-fat dairy can help children build strong bones and teeth and reduce their risk of developing osteoporosis later in life.
5. Nuts and Seeds: Nuts and seeds are a great source of healthy fats, protein, and fiber. Eating nuts and seeds can help children maintain a healthy weight and reduce their risk of heart disease.
6. Healthy Fats: Healthy fats such as olive oil, avocados, and nuts are an important part of a balanced diet. Eating healthy fats can help children get the essential fatty acids they need for proper growth and development.
7. Whole Eggs: Whole eggs are an excellent source of protein, vitamins, and minerals. Eating whole eggs can help children get the nutrients they need to stay healthy and strong.
8. Legumes: Legumes such as beans, peas, and lentils are an excellent source of fiber, protein, and vitamins. Eating legumes can help children maintain a healthy weight and reduce their risk of heart disease.
9. Whole-Grain Breads and Cereals: Whole-grain breads and cereals are an excellent source of fiber, B vitamins, and minerals. Eating whole-grain breads and cereals can help children maintain a healthy weight and reduce their risk of heart disease.
10. Water: Water is essential for good health. Drinking plenty of water can help children stay hydrated and reduce their risk of dehydration.
Eating a balanced diet that includes these top 10 healthiest foods for kids can help ensure that children get the nutrients they need to stay healthy and strong.
How to Incorporate the Top 10 Healthiest Foods for Kids into Your Family’s Meals
Incorporating the top 10 healthiest foods for kids into your family’s meals is an important step in ensuring that your children are getting the nutrition they need to grow and develop. Here are some tips on how to incorporate these foods into your family’s meals:
1. Start with breakfast. Incorporate whole grains, such as oatmeal, whole wheat toast, or whole grain cereal, into your family’s breakfast routine. Add fresh fruit, such as bananas, apples, or berries, for a nutritious start to the day.
2. Make lunchtime fun. Incorporate lean proteins, such as chicken, fish, or beans, into your family’s lunch routine. Add a variety of vegetables, such as carrots, celery, or peppers, for a nutritious and colorful meal.
3. Make dinner a family affair. Incorporate lean proteins, such as turkey, salmon, or tofu, into your family’s dinner routine. Add a variety of vegetables, such as broccoli, spinach, or squash, for a nutritious and delicious meal.
4. Incorporate healthy snacks. Incorporate healthy snacks, such as nuts, seeds, or yogurt, into your family’s snack routine. Add fresh fruit, such as apples, oranges, or grapes, for a nutritious and tasty snack.
5. Make healthy drinks. Incorporate healthy drinks, such as water, milk, or 100% fruit juice, into your family’s drink routine. Avoid sugary drinks, such as soda or energy drinks, which can be unhealthy.
By incorporating the top 10 healthiest foods for kids into your family’s meals, you can ensure that your children are getting the nutrition they need to grow and develop. With a little planning and creativity, you can make healthy meals that your family will enjoy.
The Top 10 Healthiest Foods for Kids: What to Include in Your Child’s Diet
1. Whole Grains: Whole grains such as oats, quinoa, and brown rice are packed with fiber, vitamins, and minerals. They provide energy and help keep your child feeling full longer.
2. Fruits and Vegetables: Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants. They are also low in calories and high in fiber, making them a great choice for your child’s diet.
3. Lean Proteins: Lean proteins such as chicken, fish, and beans are a great source of essential amino acids. They also provide energy and help build and maintain muscle.
4. Dairy Products: Dairy products such as milk, yogurt, and cheese are packed with calcium, protein, and other essential nutrients. They are also a great source of energy.
5. Nuts and Seeds: Nuts and seeds are a great source of healthy fats, protein, and fiber. They are also a great snack option for your child.
6. Healthy Fats: Healthy fats such as olive oil, avocados, and nut butters are a great source of essential fatty acids. They also provide energy and help keep your child feeling full longer.
7. Whole Eggs: Whole eggs are a great source of protein, healthy fats, and essential vitamins and minerals. They are also a great source of energy.
8. Legumes: Legumes such as lentils, chickpeas, and beans are a great source of fiber, protein, and essential vitamins and minerals. They are also low in calories and high in fiber, making them a great choice for your child’s diet.
9. Whole Grains: Whole grains such as oats, quinoa, and brown rice are packed with fiber, vitamins, and minerals. They provide energy and help keep your child feeling full longer.
10. Water: Water is essential for your child’s health. It helps keep them hydrated and helps flush out toxins from their body. Encourage your child to drink plenty of water throughout the day.
In conclusion, the top 10 healthiest foods for kids are a great way to ensure that your children are getting the nutrition they need to grow and develop. Eating a variety of these foods can help to provide a balanced diet that is full of essential vitamins and minerals. Eating a variety of these foods can also help to reduce the risk of developing chronic diseases later in life. It is important to remember that moderation is key when it comes to feeding your children, and that a balanced diet is the best way to ensure that they are getting the nutrition they need.
5 foods that should not be eaten with pineapple
Pineapple is a fruit that is loved by many people because it is delicious and rich in nutrients. However, to be able to enjoy to the fullest, you should not eat pineapple with the following foods, otherwise it will damage your health.
Food taboo with pineapple
Pineapple is a very fragrant, delicious, sweet tropical fruit that is rich in nutrients. This fruit contains a lot of vitamin C, including calcium, potassium, folate… It also has antioxidants and other useful compounds such as enzymes that can fight inflammation and disease.
To be able to fully absorb the nutrition that pineapple brings, you should not eat pineapple with the following foods because it reduces the use of pineapple, even hurting health.
Pineapple and mango are two fruits that cannot be eaten together. They will cause diarrhea because the two fruits will react with each other, because they increase the burden on the stomach and because both contain chemicals that cause allergic skin reactions.
Pineapple contains a specific protease, which can easily lead to allergies, abdominal pain, and inflammation in the abdomen. Mango contains urushiol, an irritant to the skin and mucous membranes, causing pain, itching, blistering, and peeling.
In addition, pineapple contains glycosides, bromelain and other substances that cause adverse effects on the skin and blood vessels. Eating pineapple for an hour can cause itching, burning, or numbness of the tongue.
Another food that doesn’t go well with pineapple is eggs. The protein in the egg and the fruit acid in the pineapple combine to cause the protein to solidify, causing symptoms of discomfort and indigestion.
According to Dr. BS. Hoang Minh Duc, Viet Duc Friendship Hospital, one of the causes of food poisoning in humans comes from the source of toxins that the food itself creates. Toxins may not come from just one food but a combination of two foods, the main source is usually on the one hand, vegetables and fruits with a lot of acid, such as malic acid, caprylic acid, even Even ascorbic acid (vitamin C)… the other side is meat, eggs and fish, which contain a lot of protein.
Here, pineapple is a food in the group of vegetables and fruits that contain a lot of acid, specifically vitamin C or ascorbic acid. Meanwhile, milk is a food rich in protein. If eaten separately, these two dishes are very nutritious, but when eaten together, the large amount of ascorbic acid and protein in them will meet and react in the body, causing irritation of the stomach and intestines, creating symptoms of food poisoning.
Mild food such as abdominal pain, diarrhea, severe cases can cause severe food poisoning. Therefore, milk and dairy products, including yogurt, should definitely not be eaten with pineapple.
Combining with radish will destroy vitamin C in pineapple.
Eating these two foods together will destroy the vitamin C in pineapple, reducing other nutrients. In addition, they also promote the conversion of flavonoids in pineapple into dihydroxybenzoic acid and ferulic acid that inhibit thyroid function, causing goiter.
Eating pineapple after eating seafood will convert the vitamins in pineapple into components similar to arsenic, causing vomiting, diarrhea and other undesirable symptoms.
The amazing uses of pineapple
According to research documents, pineapple juice is fermented to become an alcoholic drink that has a very good effect in lowering fever and reducing fever for sick people. Pineapple juice is also used externally to dissolve warts, relieve pain, relieve stress and speed up wound healing.
Pineapple juice is very good in reducing fever for sick people.
Pineapple contains a large amount of natural acids (citric, malic and tartaric) and the enzyme bromelain. According to many studies, bromelain has quite effective anti-edema and anti-inflammatory properties. At the same time, bromelain is also an enzyme that hydrolyzes protein into amino acids in fish meat very well, thereby promoting the digestion and resolution of calories in the body, so this is a very suitable fruit for women. losing weight.
Pineapple contains a natural diuretic that helps remove mucous membranes secreted from bronchial tissue and the fiber in pineapple also contributes to this process becoming more efficient.
However, there are a few caveats for some people who are allergic to this fruit. Because many people can get an itchy rash due to contact with the sap of the pineapple. It is best to wear gloves when harvesting or peeling.
Minimize or best not eat pineapple before meals.
Health experts recommend eating pineapple in moderation, about 1-2 fruit in a week to ensure health.
Even if you eat too much pineapple core can lead to the formation of fiber clumps in the intestinal tract. Some people also experience allergies, hives, bad interactions with medications, low blood pressure, severe abdominal pain, …
Therefore, although pineapple brings a lot of good effects to health, but above all people should still use this fruit in a reasonable way. Normally, an adult should eat a maximum of 2 pineapples in 1 week and the best time to eat it is after a meal to aid digestion.
At the same time, you should not eat crushed pineapples, remove all pineapple eyes, rub enough salt to reduce the burning sensation of the tongue when eating. In particular, it is advisable to minimize even not eating pineapple before meals because it can irritate the mucosa, causing stomach pain and many other diseases that are not good for human health.
Things to pay attention to
Pineapple contains oxalic acid, if you eat a lot, it will harm your stomach, so you should only eat it in moderation and after meals. In addition, people with low blood pressure and prolapse (preparing for childbirth) should eat less pineapple. Those who are afraid of a cold and weak body should not eat a lot of pineapple.
Before eating, it is recommended to wash pineapple with salt water to remove glucosides and proteases that cause stomach irritation. In particular, do not combine pineapple with chicken when cooking to avoid affecting the digestive system.
Tips: limit symptom of acid reflux – esophagitis with GERD
Eating tips to limit unpleasant symptoms, people with gastroesophageal reflux disease.
Diet plays an important role in controlling the symptom of acid reflux and is the first measure recommended for people with GERD. Sometimes just making some simple changes can improve the uncomfortable symptoms of a disease.
1. People with gastroesophageal reflux disease – what should and shouldn’t do when eating and drinking?
GERD symptoms can be alleviated by consuming certain foods, while others can exacerbate them.
As a result, healthcare providers often recommend that patients either include, restrict, eliminate or substitute with more beneficial food choices. Moreover, one’s eating habits also play a critical role in the management of gastroesophageal reflux disease (GERD) and esophagitis.
According to MSc.BSNT Nguyen Xuan Tuan, Lecturer at University of Medicine and Pharmacy – Hanoi National University, gastroesophageal reflux disease (also known as reflux esophagitis) is a medical condition that occurs due to reflux. Acid reflux, this can lead to a number of uncomfortable symptoms including heartburn, belching, a sore throat, and prolonged laryngitis.
Prolonged illness may result in severe outcomes such as ulcers, strictures, and even cancer of the esophagus.
In addition to using drugs to treat gastroesophageal reflux disease – oesophagitis, diet and activities play a very important role.
Patients should note:
- Eat small meals throughout the day, do not eat too much each meal.
- Consume food at a leisurely pace, chewing thoroughly, and allocating 20-30 minutes for each meal.
- Should choose foods that are steamed, boiled instead of fried, fried foods, limiting oil and rich spices
- Eat foods rich in fiber and easily absorbed protein such as green vegetables, fruits, fish, eggs, skinless poultry, seafood…
- Follow a healthy diet to control your weight well, avoid overweight and obesity.
Limit or avoid the following eating habits:
- Limit eating too liquid food, should not drink a lot of water each time, should only drink less than 200 ml at a time.
- Limit consumption of sour and acidic citrus fruits such as lemons, grapefruits, oranges, and others.
- Avoid greasy foods, fried foods, processed foods, processed starchy foods.
- Avoid foods that can irritate the stomach and esophagus such as coffee, tea, strong spices such as pepper, chili, mustard …
- Avoid eating patterns that create a lot of gas in the stomach such as: eating quickly, using a straw when drinking water, chewing gum or drinking carbonated drinks.
- Should completely avoid carbonated drinks, bottled soft drinks …
- Avoid positions that cause reflux such as: bending forward, lying on your back after eating, wearing clothes that are too tight…
- Avoid strenuous exercise, sports, running after eating. Only sleep after eating for at least 3 hours.
- Take a gentle walk after eating for 30 minutes to help ease digestion.
2. Alternative tips in eating to help improve gastroesophageal reflux
The following alternatives may help you improve symptoms of GERD:
When choosing dairy products: Instead of full-fat milk, choose low-fat or fat-free yogurt, cheese, or ice cream. In addition, you can choose soy milk, almond milk…
Meat: risk of lower esophageal sphincter pressure and delayed gastric emptying, increased risk of acid reflux due to high fat and fried foods. Choosing lean meats, skinless poultry, fish, tofu, or eggs as healthy alternatives to fatty meats, fried meats, processed meats, or hot dogs.
- Choose lean meat, skinless poultry instead of fatty meat.
- Fruit: Do not choose citrus fruits like oranges, lemons and grapefruits, try non-citrus fruits like: bananas, melons, apples, pears, etc.
- Vegetables: Can eat a variety of vegetables. Avoid or reduce sauces or toppings that are high in fat or other irritants such as tomatoes or onions.
- Grains: Replace refined grains with whole grains such as oats, whole-wheat bread, brown rice, etc. These foods are a good source of healthy complex carbs that help add fiber into the diet.
- Fats: Limit or avoid saturated fats (usually found in meat and dairy) and trans fats (in processed foods, fast foods). Replace them with foods containing healthy fats from plants or fish such as: oils like olive, sesame, canola, sunflower, nuts and fatty fish like salmon, sardines, mackerel , anchovy…
In conclusion, limiting symptoms of acid reflux, specifically esophagitis with GERD, can greatly improve one’s quality of life. By making lifestyle changes such as avoiding trigger foods, eating smaller meals, and avoiding lying down after meals, individuals can reduce the frequency and severity of acid reflux symptoms.
Vitamin D: 21 things you should know
It would be great if a vitamin could help strengthen bones, fight dangerous diseases like diabetes, multiple sclerosis, cancer, heart disease, depression or even help you lose weight.
1. Vitamin D promotes bone health
Vitamin D is important for strong bones, from infancy to old age by helping the body absorb calcium from food. A daily combination of calcium and vitamin D has been proven to reduce the risk of falls in older adults with osteoporosis, while also helping to prevent fractures and brittle bones.
This is particularly important for elderly individuals who may be at greater risk of injury from falls. By incorporating this supplement regimen into their daily routine, seniors can help maintain strong bones and decrease their likelihood of experiencing a fall-related injury.
Children need vitamin D to build strong bones and prevent rickets, which is the cause of bent legs, Knock knees, and weak bones.
2. Multiple Sclerosis
Multiple Sclerosis (MS) is common in sunny areas far from the equator. For years, specialists have speculated on the association between sunlight, vitamin D levels, and a neurological autoimmune condition that results in nerve damage.
Newer evidence comes from research into gene defects that cause low vitamin D levels to increase the risk of MS compared with people without the gene defect. However, there is currently insufficient evidence to recommend vitamin D for the prevention or treatment of MS.
Some studies have shown a link between low vitamin D levels and type 1 and type 2 diabetes. So can vitamin D supplements be used to prevent diabetes? There is currently not enough evidence for doctors to recommend vitamin D pills or supplements to prevent diabetes.
It is certain, however, that obesity is a risk factor for both vitamin D deficiency and type 2 diabetes, but doctors still do not know if there is a causal relationship between diabetes and vitamin D levels.
4. Weight Loss
Studies have shown that obese people often have low blood levels of vitamin D because vitamin D is fat-soluble, making it difficult for the body to store the vitamin.
However, doctors are not sure whether obesity itself causes low vitamin D levels or if it is something else. But a small recent study of dieters found that adding vitamin D to a calorie-restricted diet could make it easier for overweight people with low vitamin D levels to lose weight.
5. Vitamin D deficiency and depression
Vitamin D plays a role in brain development and function, and low levels of vitamin D have been found in patients with depression.As per current research, there is insufficient evidence to support the efficacy of Vitamin D supplements in alleviating symptoms of depression. It is advisable to consult a healthcare professional to find alternative treatments that can effectively alleviate depression symptoms.
6. How does the sun give you vitamin D?
People often want to get vitamin D by letting the sun shine on their skin, the body will make vitamin D on its own. But the amount of vitamin D the body can make depends on many different factors. For example, a Caucasian person can get enough vitamins from 5 to 10 minutes of sun exposure several days a week.
But cloudy days, winter’s low light, and using sunscreen (important to avoid skin cancer and skin aging) all interfere with the body’s production of vitamin D from sunlight. Older people and people with darker skin tones are less likely to produce vitamin D than Caucasians. Experts recommend that the best vitamin D supplement is based on food sources and drugs, functional foods.
Many foods we eat don’t have vitamin D at all. However, there are some foods that are rich in vitamin D, such as fish such as salmon, swordfish or mackerel, and other fatty fish such as sardines. much lower vitamin D. Small amounts of this vitamin are also found in egg yolks, beef liver, and vitamin D fortified foods such as cereals and milk. However, cheese and ice cream usually do not have added vitamin D.
8. Start your day with EASY Vitamins
Choosing breakfast foods for vitamin D is a reasonable way as most milks are fortified with vitamin D including some soy milks. Orange juice, cereal, bread, and some brands of yogurt also often have vitamin D added to these products. Check the information on the label to see how much vitamin D you’re getting.
9. Vitamin D supplements
Eating foods rich in vitamin D is the best way to get enough vitamin D for the body. In case your dietary intake falls short of this essential nutrient, you may resort to vitamin D supplements which come in two forms: Vitamin D2 (ergocalciferol) sourced from foods, and Vitamin D3 (cholecalciferol) synthesized upon exposure to sunlight. These two types of vitamin D are particularly recommended for certain individuals as they enhance the body’s innate ability to absorb vitamin D.
Both of these supplements are manufactured differently, but both can increase the amount of vitamin D in the blood. Typically, multivitamins contain 400 IU of vitamin D. Nevertheless, it is essential to seek advice from a doctor before taking any supplements, as the recommended amount and duration of vitamin D intake differ depending on various factors, such as age, geographic location, and health status. It is crucial to consider these factors to ensure safe and effective supplementation.
10. Are you vitamin D deficient?
When the body has problems that prevent the body from converting vitamin D from food or sunlight, you may be deficient in vitamin D, factors that affect this process include:
- 50 years old and up
- Dark skin
- House far from the equator, to the north
- Overweight, obesity, gastric bypass surgery
- Milk allergy or lactose intolerance
- Diseases that reduce the absorption of nutrients in the gut, like Crohn’s or celiac disease
- Taking certain medications such as epilepsy medications
Using sunscreen can interfere with getting vitamin D, but not using sunscreen can significantly increase your risk of skin cancer. Rather than prolonged sun exposure, it is advisable to seek alternative sources of vitamin D.
11. Symptoms of vitamin D deficiency
Most people with low blood levels of vitamin D do not notice any symptoms. A severe deficiency in adults can cause soft bones or osteomalacia with symptoms such as bone pain and muscle weakness. In children, a severe deficiency can lead to rickets, soft bones, and other bone problems.
12. Vitamin D level test in the body
A blood test is a simple method used to check vitamin D levels in the body, known as 25-hydroxyvitamin (Vitamin D3) metabolite quantification. Recent guidelines from the American Institute of Medicine require a blood vitamin D level of 20 ng/mL to be sufficient for healthy bones. However, some doctors say people should go higher, around 30 ng/mL to make sure the body gets the full benefits of vitamin D.
13. How much vitamin D do you need?
The recommended dietary allowance for vitamin D from the diet is 600 IU per day for adults up to 70 years of age and 800 IU for adults 71 years and older. Some researchers recommend much higher doses of vitamin D, but too much vitamin D can cause side effects.
14. Daily Vitamin D for Breastfeeding Babies
While breast milk is the optimal source of nutrition for infants, it may not provide sufficient vitamin D. As a result, parents should administer vitamin D drops containing 400 IU to their infants until they are consuming at least one liter of milk per day. This will ensure that the baby receives adequate vitamin D levels, which are essential for healthy bone development.
Starting at 1 year old, when babies drink formula, they will no longer need vitamin D supplements. It’s important for parents to be cautious when administering vitamin D supplements to their children as excessive doses can result in vitamin D toxicity, leading to symptoms such as nausea, vomiting, reduced appetite, excessive thirst, muscle pain, and other severe health issues that require immediate attention.
15. Vitamin D for older children
Most children and teenagers do not get enough vitamin D from drinking milk. To meet the nutritional needs of this demographic, it is recommended to provide vitamin D supplementation in the range of 400-600 IU, which can be obtained through the consumption of oral or chewable vitamin D tablets that also contain a blend of other essential vitamins.
This is particularly important as this age group may not be able to obtain adequate levels of vitamin D through their daily diet or sun exposure alone. Ensuring proper vitamin D intake can contribute to overall health and well-being.
Children with certain chronic conditions such as cystic fibrosis may be at increased risk of vitamin D deficiency, so your doctor will prescribe vitamin D supplements for conditions that affect the body’s absorption of vitamin D.
16. How much is too much vitamin D?
Some researchers suggest taking much more vitamin D than the 600 IU daily guideline for healthy adults, but too much can also be dangerous.
Very high doses of vitamin D can increase blood calcium levels, causing damage to blood vessels, heart, and kidneys. According to the American Institute of Medicine, the recommended daily intake of vitamin D should not exceed 4,000 IU.
17. Drugs that interact with vitamin D
Some medications cause your body to absorb less vitamin D, including laxatives, steroids, and anti-seizure medications. When digoxin is used to treat heart disease, if vitamin D increases calcium levels in the blood, it will lead to an irregular heartbeat.
18. Vitamin D and Colon Cancer
Some previous studies have suggested that people with higher levels of vitamin D in their blood may have a reduced risk of colon cancer, but this result is controversial and needs further study in the future. next.
19. Vitamin D and Other Cancers
Current data do not demonstrate whether taking Vitamin D can prevent or treat any type of cancer. Therefore, the American Cancer Society recommends that controlling body weight, exercising regularly, and following a healthy diet can help prevent cancer.
20. Vitamin D and Heart Disease
Low levels of vitamin D have been linked to heart attack, stroke, and a higher risk of heart disease. However, it remains unclear whether vitamin D supplementation reduces the risk of heart disease and how much vitamin D is needed to prevent it. But one thing is for sure, if the blood level of vitamin D is very high, it can damage blood vessels and heart due to increased calcium in the blood.
As per research, senior citizens with insufficient levels of vitamin D in their bloodstream exhibited poorer performance on cognitive assessments involving memory, attention, and reasoning compared to those with sufficient levels of the vitamin. However, it remains uncertain whether taking vitamin D supplements can hinder, delay, or enhance cognitive decline or dementia.
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