DIET & NUTRITION NUTRITION is usually defined as the sum total of the processes involved in the intake and utilization of food substances by living organisms, including ingestion, digestion, absorption, transport and metabolism of nutrients found in food. The definition stresses the biochemical or physiological functions of the food we eat (Nutrition for Health, Fitness, & Sport 8th edition; Williams 2007). It's not rocket science in order to lose weight you must have a negative energy balance which essentially means you are burning or expending more calories through exercise and regular daily activity than you are consuming through diet/food. The problem is too often people consume way too many calories from bad food sources as compared to what their energy requirements actually are. The result is accumulation of excess body fat and being over weight to obese. Your Estimated Energy Requirement for your daily activity determines how many calories you can afford to consume and still maintain a target body weight. Your age in years, body weight, height, and physical activity level determine your daily calorie intake in order to maintain your current body weight. For more information about determining the number of calories for your Estimated Energy Requirements e-mail me at mybestshapeforlife@yahoo.com or contact me through this website. The new food guide for Dietary Guidelines for Americans is MyPyramid. The guide contains five food sources, plus oils, and emphasizes the concepts of variety, proportionality, and moderation. Physical activity is incorporated in the design for the first time. Overall, personalization is the key to My Pyramid, and it may be assessed at the link below:
FOR THE BEST TOP OF THE LINE "SUPPLEMENTS" CLICK HERE
General overview of nutrition, nutrient food sources, and the function of nutrients in the body. This is general information based on the available information for and intended for otherwise healthy individuals. It is information and not a prescription. Each individual's nutritional needs may vary depending on their activity level and unique physical make up. People with special needs related to medical and metabolic conditions should always consult with their primary medical physician in regard to a diet concern. Depending on one's activity level, the amount of calories one burns will vary.
www.MyPyramid.gov
Essential Nutrients:
1. Carbohydrates
2. Fats
3. Protein
4. Vitamins
5. Minerals
6. Water
CALORIES are needed to provide energy so the body functions properly. The number of calories in a food depends on the amount of energy the food provides. The number of calories a person needs depends on age, height, weight, gender, and activity level. People who consume more calories than they burn off in normal daily activity or during exercise are more likely to be overweight.
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Fat: |
1 gram = 9 calories |
FAT should account for 30% or less of the calories consumed daily, with saturated fats accounting for no more than 10% of the total fat intake. Fats are a concentrated form of energy which help maintain body temperature, and protect body tissues and organs. Fat also plays an essential role in carrying the four fat-soluble vitamins: A, D, E, and K.
Excess calories from protein and carbohydrates are converted to and stored as fat. Even if you are eating mostly "fat free" foods, excess consumption will result in additional body fat. Fat calories in food are readily stored, while it takes energy to transform protein and carbohydrates to body fat. The only proven way to reduce body fat is to burn more calories than one consumes.
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#Saturated Fat: |
• tends to increase blood cholesterol levels. Most saturated fats tend to be solid at room temperature, with the exception of tropical oils. |
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#Polyunsaturated Fat: |
• tends to lower blood cholesterol levels |
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#Monounsaturated Fat: |
• tends to lower LDL cholesterol (the "bad" cholesterol) |
CHOLESTEROL intake should not exceed 300 milligrams a day. Individuals differ on their absorption of dietary cholesterol, what is important is one’s level of blood cholesterol. High blood cholesterol has been linked to the occurrence of atherosclerosis. Atherosclerosis is a buildup of fatty deposits in the coronary arteries and other blood vessels, and is a leading cause of heart attacks.
Dietary cholesterol is only found in foods from animal sources, including meat, fish, milk, eggs, cheese, and butter. You may have heard the terms HDL and LDL discussed in relation to blood cholesterol and heart disease. HDL and LDL are lipoproteins, substances found in the bloodstream, that transport cholesterol and triglycerides in the body.
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• HDLs help remove cholesterol from the blood, protecting you from heart disease (atherosclerosis). |
CARBOHYDRATES are a major source of energy and should account for 50% to 60% of calories consumed each day.
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Sugars: |
• monosaccharides and disaccharides |
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Complex Carbohydrates: |
• polysaccharides |
DIETARY FIBER Sources of fiber from highest to lowest are highfiber grain products, nuts, legumes (kidney, navy, black and pinto beans), vegetables, fruits, and refined grain products.
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Soluble Fiber: |
• may help lower blood cholesterol by inhibiting digestion of fat and cholesterol; helps control blood sugar in people with diabetes. |
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Insoluble Fiber: |
• helps prevent constipation, hemorrhoids, and diverticulosis |
PROTEIN should account for 10% to 20% of the calories consumed each day. Protein is essential to the structure of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for growth, and for the repair of body tissue. Amount of protein may vary based on activity levels.
Vitamin A • needed for new cell growth, healthy skin, hair, and tissues, and vision in dim light Vitamin D • promotes absorption and use of calcium and phosphate for healthy bones and teeth Vitamin E • protects red blood cells and helps prevent destruction of vitamin A and C Vitamin K • necessary for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys. Vitamin C (Ascorbic acid) • an antioxidant vitamin needed for the formation of collagen to hold the cells together and for healthy teeth, gums and blood vessels; improves iron absorption and resistance to infection. Thiamin (B1) • needed for energy metabolism and the proper function of the nervous system Riboflavin (B2) • needed for energy metabolism, building tissue, and helps maintain good vision. Niacin • needed for energy metabolism, proper digestion, and healthy nervous system Vitamin B6 (Pyridoxine) • needed for cell growth Folate (Folic Acid) • promotes normal digestion; essential for development of red blood cells Vitamin B12 • needed for building proteins in the body, red blood cells, and normal function of nervous tissue Calcium • needed for healthy bones and teeth, normal blood clotting, and nervous system functioning Iron • needed for the formation of hemoglobin, which carries oxygen from the lungs to the body cells Phosphorus • needed for healthy bones and teeth, energy metabolism, and acidbase balance in the body Magnesium • needed for healthy bones and teeth, proper nervous system functioning, and energy metabolism Zinc • needed for cell reproduction, tissue growth and repair Pantothenic Acid • needed for energy metabolism Copper • needed for synthesis of hemoglobin, proper iron metabolism, and maintenance of blood vessels Manganese • needed for enzyme structure
Amino acids are the building blocks of protein and are found in a variety of foods. Meat, milk, cheese, and egg are complete proteins that have all the essential amino acids. Other sources of protein include whole grains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter. For those who do not eat meat, eggs, or dairy products, it is important to eat a variety of these other foods in order to get enough protein.
SODIUM intake is recommended to be less than 3,000 milligrams daily. One teaspoon of table salt contains about 2,000 milligrams of sodium. The difference between "sodium" and "salt" can be confusing. Sodium is a mineral found in various foods including table salt (sodium chloride). Table salt is 40% sodium.
People with high blood pressure (hypertension) may be instructed by their doctor or dietitian to reduce sodium intake. High blood pressure can increase the risk of heart attack, stroke, or kidney disease. The body needs a small amount of sodium to help maintain normal blood pressure and normal function of muscles and nerves. High sodium intake can contribute to water retention.
Sodium is found in table salt, baking soda, monosodium glutamate (MSG), various seasonings, additives, condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods.
POTASSIUM is essential for maintaining proper fluid balance, nerve impulse function, muscle function, cardiac (heart muscle) function
Sources: bananas, raisins, apricots, oranges, avacadoes, dates, cantaloupe, watermelon, prunes, broccoli, spinach, carrots, potato, sweet potato, winter squash, mushrooms, peas, lentils, dried beans, peanuts, milk, yogurt, lean meats
VITAMINS AND MINERALS are required for the regulation of the body's metabolic functions, and are found naturally in the foods we eat. Many foods are fortified in order to provide additional nutrients, or to replace nutrients that may have been lost during the processing of the food. Most people are able to obtain satisfactory nutrition from the wide selection of foods available in the United States.
If a person is not able to eat a variety of foods from the basic food groups, then a vitamin and mineral supplement may be necessary. However, except for certain unusual health conditions, very few persons should need more than 100% of the Recommended Daily Allowance for any single nutrient. Large doses of vitamin and mineral supplements can be harmful.
Vitamins come in two varieties: fat soluble and water-soluble. Fat-soluble vitamins can be stored in the body for long periods of time, while excess amounts of water-soluble vitamins are excreted in the urine.
• sources: dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal sources such as liver, milk, butter, cheese, and whole eggs.
• sources: milk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skin can synthesize vitamin D if exposed to enough sunlight on a regular basis.
• sources: margarine and vegetable oil (soybean, corn, safflower, and cottonseed), wheat germ, green leafy vegetables.
• sources: spinach, lettuce, kale, cabbage, cauliflower, wheat bran, organ meats, cereals, some fruits, meats, dairy products, eggs.
• sources: many fresh vegetables and fruits, such as broccoli, green and red peppers, collard greens, brussel sprouts, cauliflower, lemon, cabbage, pineapples, strawberries, citrus fruits
• sources: whole grains, soybeans, peas, liver, kidney, lean cuts of pork, legumes, seeds, and nuts.
• sources: dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, spinach, and enriched food products.
• sources: lean meats, liver, poultry, milk, canned salmon, leafy green vegetables
• sources: chicken, fish, pork, liver, kidney, whole grains, nuts, and legumes
• sources: liver, yeast, dark green leafy vegetables, legumes, and some fruits
• sources: liver, kidney, yogurt, dairy products, fish, clams, oysters, nonfat dry milk, salmon, sardines
• sources: dairy products, broccoli, cabbage, kale, tofu, sardines and salmon
• sources: meats, eggs, dark green leafy vegetables, legumes, whole grains and enriched food products
• sources: milk, grains, lean meats, food additives
• sources: dairy products, meat, fish, poultry, green vegetables, legumes
• sources: meat, seafood, and liver, eggs, milk, whole-grain products
• sources: egg yolk, liver, kidney, yeast, broccoli, lean beef, skim milk, sweet potatoes, molasses
• sources: seafood, nuts, legumes, green leafy vegetables
• sources: whole grain products, fruits and vegetables, tea
