Chocolate and Valentine's Day are almost synonymous. When picking up a box of chocolate for your special someone, consider the benefits of dark chocolates.

Why fast food makes you get fat

ISLAMABAD: The nutritional make up of fast food encourages people to gorge on it unintentionally, increasing their risk of obesity, research suggests.

Experts at the Medical Research Council found most fast food is very dense in calories - you only need a small amount to bump up your calorific intake.

They found that these "energy dense" foods can fool people into consuming more calories than the body needs. The research is published in the journal Obesity Reviews.

A typical fast food meal has a very high energy density. It is more than one and a half times higher than an average traditional British meal and two and a half times higher than a traditional African meal.

The researchers concluded that a diet high in fast foods will increase a persons risk of weight gain and obesity - even though they may feel that they are eating no more than they would if they ate an average meal.

Nutrition and exercise more beneficial than "fad diets"

Students have pledged to lose weight after splurging for the holidays. There are many fad diets to try and of course exercising, but it is time to figure out the best method to shed the pounds.

The best method is to combine resistance training, cardiovascular training, and proper nutrition, said Ben Mostaed, an adjunct professor in health physical education and recreation.

"50 percent of your calories should come from complex carbohydrates, including fresh fruits and vegetables and whole grain bread and cereal. No more than 25 percent of your calories should come from protein. This should be from lean meats, eggs, nuts and seeds, etc.; eat red meat sparingly, no more than two times per week," said Mostaed.

"Eat fish at least two times per week. Fats should not exceed 20-25 percent of the caloric intake, and stick to monounsaturated and unsaturated fats, such as olive, peanut, or canola oil," he added.

Red fruit and vegetables are beneficial to health

In a blender, blend strawberries with lemon juice and sugar until smooth. During February we are observing Heart Health Month.

They include red apples, cherries, cranberries, red grapes, red grapefruit, raspberries, strawberries, watermelon, beets, red cabbage, red peppers, radishes, red onions, rhubarb and tomatoes.

Healthy Eating On A Budget

Some people think eating healthfully costs too much. However, the cost you pay to eat healthfully pales in comparison to the annual cost of obesity in the United States, estimated to be in the billions of dollars. You don't have to spend a lot of money to get the most nutrition for your dollars.