The Food Pyramid is like building blocks for grown-ups. These blocks represent food groups you can put together to form a pyramid, broad at the bottom, narrow at the top.
The broad base represents the foods you should eat every day, the ones that should account for most of the calories you consume.
The pointy top - a much smaller space - represents the foods that you should eat only once in a while.
The middle blocks stands for foods you should eat in moderate amounts every day.
The Food Pyramid delivers three important messages:
Balance. You can't build a pyramid with a set of identical blocks. You need blocks of different sizes, including the one with a point on the top. The variously sized blocks in the food pyramids show that a healthful diet is balanced. A little more of this, a little less of that.
Variety. The fact that the pyramid contains so many building blocks tells you that no single food will give you all the nutrients you need.
Moderation. Having some foods up at the small, pointy top tells you that while every food is valuable, some, such as fats and sweets, are best used in very small amounts.
Clearly, the virtue of the food pyramid is that it allows you to eat practically everything you like as long as you follow the recommendations on how much or how little to eat and how frequently or infrequently you eat it.
Starting at the bottom with bread cereal rice and pasta, it is recommended that you have between 6 and 11 servings.
What is a serving?
Bread One slice
Cereal One ounce ready to eat
1/2 cup cooked cereal
Rice/pasta 1/2 cup cooked rice or pasta
5-6 small crackers
Vegetables 1 cup raw leafy vegetables
1/2 cup chopped raw vegetables
1/2 cup cooked chopped vegetables
3/4 cup vegetable juice
Fruits 1 medium piece of fresh fruit (apple, banana, Orange, peach)
1/2 cup cooked or canned chopped fruit
1/2 cup fruit juice
Milk Products 1 cup milk
1 cup yogurt
1/2 ounce natural cheese
2 ounces processed cheese
Meat 2-3 ounces cooked lean meat
Fish 2-3 ounces cooked fish
Poultry 2-3 ounces cooked lean poultry
Dry Beans 1/2 cup cooked dry beans
Eggs 1 egg
Nuts/Seeds 2 Tablespoons Peanut Butter
1/2 cup nuts or seeds
Fats/Oils/ No specific amount - very little
Sweets
One useful aspect of the USDA Food Pyramid is that it recommends different numbers of daily servings for people consuming different amounts of calories each day. For example, consider the different recommendations of servings from the bread groupat different levels of calorie consumption.
At the 1,600 calorie a day level sufficient for women wo do not exercise and for many older adults, the USDA recommends 6 servings a day from the bread group.
At the 2,200 calorie a day level that meets the need of most children and active women and many sedentary men, the USDA recommends 9 servings a day from the bread group.
At the 2,800 calorie a day level that provides the energy required by most teenage boys, many active men, and some very active women, USDA recommends 11 servings a day from the bread group.
The Food Pyramid teaches you to choose wisely, but in order to do that, you must read the labels on the food at the grocery store. The Nutrition facts on packaged foods and cans list a variety of nutritional information. Not only should you pay attention to the calorie content, you must also check protein grams, and sodium. An item may be low in calories but very high in sodium. And remember, high sodium levels will keep you from losing weight.
The ideal choice is always fresh vegetables, but occasionally you may need to choose frozen or canned foods. So read those labels. And also, watch the carbohydrate content.
Remember, as the food pyramid teaches, more grains, less fats and sweets, and lots of vegetables. Keep protein in the 2-3 ounce range per serving.
Keep things in proportion. ~Aunt Millie
Food Pyramid
Wednesday, March 31, 2010
Wednesday, March 24, 2010
Exercise and Weight Control
It is a known fact that people who exercise regularly lose more weight and keep it off longer than non-exercisers.
Exercise also improves general health and well-being. Mood, confidence, and self-esteem are enhanced by a sense of control and accomplishment.
Exercise increases the metabolic rate of the body even for hours after the exercise -a good way to "wake up" a sluggish metabolism and burn extra fat. Exercise compensates for any decrease in metabolic rate with increasing age and also in some heavy smokers who stop smoking.
Strength training further builds muscle and aids body reshaping. You can also eat a little more food! Note: Each extra pound of muscle burns an extra 50 calories daily -even while you sleep! Weight from exercised muscle is okay. It is surplus fat (particularly abdominal fat) that is potentially harmful to health.
Avoid injury by beginning with walking, low impact aerobics, or weight supported exercise (swimming, cycling). Avoid competitive sports.
How much? Start with 10-20 minutes/day and progress to 30-60 minutes/day.
Also walk up stairs instead of taking elevators. Take a brisk walk at lunch. Use and exercise bike, treadmill, or stair machine while watching TV. Walk the dog.
How often? While aerobic fitness requires 3-4 sessions weekly, weight control is a daily event which requires daily exercise.
TV Can Be Fattening
Many adults and children spend over 20 hours a week watching TV or at the computer playing games or surfing - at the same time as eating high-calorie snack foods and drinks.
Are you a TV couch potato or computer addict? Limit your TV and computer hours and plan healthy physical activities.
At home, limit kids to just one hour daily for TV and computers. Kids need at least 60 minutes of physical activity every day. ~ Aunt Millie
Exercise also improves general health and well-being. Mood, confidence, and self-esteem are enhanced by a sense of control and accomplishment.
Exercise increases the metabolic rate of the body even for hours after the exercise -a good way to "wake up" a sluggish metabolism and burn extra fat. Exercise compensates for any decrease in metabolic rate with increasing age and also in some heavy smokers who stop smoking.
Strength training further builds muscle and aids body reshaping. You can also eat a little more food! Note: Each extra pound of muscle burns an extra 50 calories daily -even while you sleep! Weight from exercised muscle is okay. It is surplus fat (particularly abdominal fat) that is potentially harmful to health.
Avoid injury by beginning with walking, low impact aerobics, or weight supported exercise (swimming, cycling). Avoid competitive sports.
How much? Start with 10-20 minutes/day and progress to 30-60 minutes/day.
Also walk up stairs instead of taking elevators. Take a brisk walk at lunch. Use and exercise bike, treadmill, or stair machine while watching TV. Walk the dog.
How often? While aerobic fitness requires 3-4 sessions weekly, weight control is a daily event which requires daily exercise.
TV Can Be Fattening
Many adults and children spend over 20 hours a week watching TV or at the computer playing games or surfing - at the same time as eating high-calorie snack foods and drinks.
Are you a TV couch potato or computer addict? Limit your TV and computer hours and plan healthy physical activities.
At home, limit kids to just one hour daily for TV and computers. Kids need at least 60 minutes of physical activity every day. ~ Aunt Millie
Friday, March 19, 2010
Hints to Increase Fiber and Avoid Constipation
1) Breakfast is an important contributor to daily fiber intake. Eat high-fiber breakfast cereals (bran based cereals, oatmeal, etc.), add 1-2 tablespoons of unprocessed bran.
Dried fruits, chopped nuts, soy grits and seeds are also excellent additions to cereals.
Note: A gradual increase in fiber will prevent bloating, gas, or pain. People intolerant to bran may benefit from psyllium-based fiber supplements and cereals.
2) Drink adequate water daily. Fiber works by absorbing many times its own weight in water.
3) Eat whole grain breads or fiber-enriched breads. They have over double the fiber of regular white bread.
4) Enjoy fruit as fresh fruit with skin rather than fruit juice. Enjoy whole grain pasta, barley, brown rice, nuts and seeds.
5) Eat more vegetables, salads, and legumes - especially cooked beans, lentils, potatoes with skins, avocado, broccoli, brussels sprouts, cabbage, celery, carrots and peas.
6) Add bran (barley/rice/wheat)or soy grits to soups, casseroles, yogurt, desserts, cookies, cakes. Also use whole-meal flour or soy flour in place of white flour. Use nuts, seeds, and ground linseed.
7) Snack on fresh or dried fruits, carrot or celery sticks, popcorn, nuts or seeds, whole-grain crackers, high-fiber bars (low fat). Limit amounts if overweight.
8) Exercise regularly to strengthen abdominal muscles and stimulate the gut. Keep up water intake, especially in warm weather.
9) Avoid indiscriminate and regular use of harsh laxatives. They can overstimulate the intestinal muscles and may make normal bowel activity impossible. It may take several weeks to restore normal bowel function.
Foods with zero fiber content are:
Dairy products (milk, cheese, etc)
Meats, poultry, fish, eggs.
Fats/Oils, Sugars/Syrups
(Only foods of plant origin contain fiber.)
~ Aunt Millie
Dried fruits, chopped nuts, soy grits and seeds are also excellent additions to cereals.
Note: A gradual increase in fiber will prevent bloating, gas, or pain. People intolerant to bran may benefit from psyllium-based fiber supplements and cereals.
2) Drink adequate water daily. Fiber works by absorbing many times its own weight in water.
3) Eat whole grain breads or fiber-enriched breads. They have over double the fiber of regular white bread.
4) Enjoy fruit as fresh fruit with skin rather than fruit juice. Enjoy whole grain pasta, barley, brown rice, nuts and seeds.
5) Eat more vegetables, salads, and legumes - especially cooked beans, lentils, potatoes with skins, avocado, broccoli, brussels sprouts, cabbage, celery, carrots and peas.
6) Add bran (barley/rice/wheat)or soy grits to soups, casseroles, yogurt, desserts, cookies, cakes. Also use whole-meal flour or soy flour in place of white flour. Use nuts, seeds, and ground linseed.
7) Snack on fresh or dried fruits, carrot or celery sticks, popcorn, nuts or seeds, whole-grain crackers, high-fiber bars (low fat). Limit amounts if overweight.
8) Exercise regularly to strengthen abdominal muscles and stimulate the gut. Keep up water intake, especially in warm weather.
9) Avoid indiscriminate and regular use of harsh laxatives. They can overstimulate the intestinal muscles and may make normal bowel activity impossible. It may take several weeks to restore normal bowel function.
Foods with zero fiber content are:
Dairy products (milk, cheese, etc)
Meats, poultry, fish, eggs.
Fats/Oils, Sugars/Syrups
(Only foods of plant origin contain fiber.)
~ Aunt Millie
Wednesday, March 17, 2010
Cholesterol and Fats, Part 2
Fats in food are a mixture of 3 basic types: saturated, monounsaturated, and polyunsaturated. Animal fats are mainly saturated, while plant oils and fish oils are mainly monounsaturated and polyunsaturated.
Saturated fats have subgroups known as long-chain, short-chain and medium-chain fats. Most of the long-chain fats raise blood cholesterol, and increase the risk of blood clots and thrombosis leading to artery blockage.
Long chain saturated fats are found mainly in full-cream milk, butter, cheese, cream, fatty meats and sausages, and processed foods.
Monounsaturated fats tend to more selectively lower "bad" LDL cholesterol and maintain the protective "good" HDL cholesterol in the bloodstream - but only if they replace saturated fats in the diet.
Foods rich in monounsaturates include canola and olive oils, canola margarine, peanuts and avocados.
Polyunsaturated fats consist of two main classes. Omega-6 polyunsaturates tend to lower blood cholesterol. Rich sources include safflower, sunflower, and corn oils.
Omega-3 polyunsaturated fats can lower blood cholesterol; significantly lower blood triglycerides; and reduce the rise of thrombosis, heart arrhythmia, and artery spasm.
Best practical Omega-3 sources include canola oil and margarine, soybean oil and fish.
A balanced intake of the two Omega classes is important for optimal health. For most Americans slightly increasing omega-3 intake would help attain a more ideal balance.
Trans fats from hydrogenated vegetable oils and shortenings should also be avoided. They are common in commercially baked and fried food products such as cakes, muffins, pastries, doughnuts, fried snacks, and french fries.
Note: All fats are high in calories and need to be limited for weight control.
Dietary Cholesterol
Cholesterol in food varies in its effect on blood cholesterol level (BCL) from person to person. Much depends on the amount and type of fat and fiber eaten at the same meal.
Any elevating effect of dietary cholesterol on BCL is more likely to occur when the diet is high in saturated fat. Little elevation, if any, generally occurs when dietary fats are balanced in favor of monounsaturated and polyunsaturated fats (including Omega-3 fats).
For example, while fish does contain cholesterol, the omega-3 fats can prevent any increase in BCL. Conversely, a meal containing no cholesterol but rich in saturated fat may result in a significant increase in BCL.
Consequently, the need to be overly concerned about dietary cholesterol is being de-emphasized in favor of the approach of limiting total fat, saturated fat, and trans fat in particular - and substituting unsaturated fats.
The liver usually cuts back its own cholesterol production in response to cholesterol in the diet. Many people can consume normal amounts of high-cholsterol foods without concern.
However, it is difficult to identify just who is at risk - the so called hyper-responders. Because over 50% of Americans have a BCL above ideal levels, the American Heart Association advises all Americans to be prudent and limit their cholesterol intake to less than 300mg daily as well as to adopt a heart healthy diet.
This limitation still allows the inclusion of most foods that are regularly eaten - even the overly-maligned egg.
Eggs contain a modest 5 grams of fat per large egg, barely 2 grams of which are saturated, the rest being monounsaturated and polyunsaturated.
By comparison, a cup of whole milk has 8g fat of which almost 5g is saturated.
Dietary Hints to Lower Blood Cholesterol
1. Maintain a healthy weight
If overweight, lose weight with a low fat meal plan and daily exercise routine.
2. Reduce saturated fat intake by:
a. eating less dairy fat. Choose low fat or fat reduced varieties of milk, yogurt,
any drinks, cheese, and ice cream.
b. replacing saturated fats with fats and oils rich in monounsaturated and
polyunsaturated fats. Choose vegetable oils such as canola, olive, sunflower,
and soybean. Avoid solid frying fats.
c. eating less fat from meat and poultry. Choose lean cuts of meat and skinless
chicken. Go easy on lunch meats, salami, and fatty sausages. Enjoy fish.
d. eating less saturated and trans fats from baked and fried fast foods. Avoid
deep fried foods. Avoid doughnuts, cakes, pastries, and cookies unless made
with healthier fats and oils.
3. Increase your soluble fiber intake.
Foods rich in soluble fiber include beans, lentils, chick peas, hummus, nuts,
seeds, psyllium-seed husks and psyllium-fiber supplements. Oat bran, rice bran
and barley are good sources as are fruit, veggies and avocados.
4. Eat more soy bean products such as:
soy drinks, tofu, tempeh (cultured soy beans), soy flour and soy vegetarian
foods. Soy protein in place of animal protein can significantly decrease high
blood cholesterol levels as well as bad LDL cholesterol and blood triglycerides
while "good" HDL cholesterol is maintained. For best results, eat at least 25g
of soy protein per day (from 3-4 servings).
5. Eat more fruit, vegetables, and whole grains in place of high fat foods. Aim
for 2 fruits and 5 servings of vegetables per day. Tehy also contain valuable
antioxidants. The fat of avocados (and most nuts) is mainly unsaturated and
can lower blood cholesterol levels.
6. Limit cholesterol to 300mg per day.
7. Avoid brewed unfiltered coffee
(espresso; plunger style). Several cups per day may raise blood cholesterol.
Filtered coffee is fine.
8. Spread your food intake over the day. Have 5-6 small meals per day rather than
just 2-3 large meals. Nibbling, versus gorging favors lower blood cholesterol.
Saturated fats have subgroups known as long-chain, short-chain and medium-chain fats. Most of the long-chain fats raise blood cholesterol, and increase the risk of blood clots and thrombosis leading to artery blockage.
Long chain saturated fats are found mainly in full-cream milk, butter, cheese, cream, fatty meats and sausages, and processed foods.
Monounsaturated fats tend to more selectively lower "bad" LDL cholesterol and maintain the protective "good" HDL cholesterol in the bloodstream - but only if they replace saturated fats in the diet.
Foods rich in monounsaturates include canola and olive oils, canola margarine, peanuts and avocados.
Polyunsaturated fats consist of two main classes. Omega-6 polyunsaturates tend to lower blood cholesterol. Rich sources include safflower, sunflower, and corn oils.
Omega-3 polyunsaturated fats can lower blood cholesterol; significantly lower blood triglycerides; and reduce the rise of thrombosis, heart arrhythmia, and artery spasm.
Best practical Omega-3 sources include canola oil and margarine, soybean oil and fish.
A balanced intake of the two Omega classes is important for optimal health. For most Americans slightly increasing omega-3 intake would help attain a more ideal balance.
Trans fats from hydrogenated vegetable oils and shortenings should also be avoided. They are common in commercially baked and fried food products such as cakes, muffins, pastries, doughnuts, fried snacks, and french fries.
Note: All fats are high in calories and need to be limited for weight control.
Dietary Cholesterol
Cholesterol in food varies in its effect on blood cholesterol level (BCL) from person to person. Much depends on the amount and type of fat and fiber eaten at the same meal.
Any elevating effect of dietary cholesterol on BCL is more likely to occur when the diet is high in saturated fat. Little elevation, if any, generally occurs when dietary fats are balanced in favor of monounsaturated and polyunsaturated fats (including Omega-3 fats).
For example, while fish does contain cholesterol, the omega-3 fats can prevent any increase in BCL. Conversely, a meal containing no cholesterol but rich in saturated fat may result in a significant increase in BCL.
Consequently, the need to be overly concerned about dietary cholesterol is being de-emphasized in favor of the approach of limiting total fat, saturated fat, and trans fat in particular - and substituting unsaturated fats.
The liver usually cuts back its own cholesterol production in response to cholesterol in the diet. Many people can consume normal amounts of high-cholsterol foods without concern.
However, it is difficult to identify just who is at risk - the so called hyper-responders. Because over 50% of Americans have a BCL above ideal levels, the American Heart Association advises all Americans to be prudent and limit their cholesterol intake to less than 300mg daily as well as to adopt a heart healthy diet.
This limitation still allows the inclusion of most foods that are regularly eaten - even the overly-maligned egg.
Eggs contain a modest 5 grams of fat per large egg, barely 2 grams of which are saturated, the rest being monounsaturated and polyunsaturated.
By comparison, a cup of whole milk has 8g fat of which almost 5g is saturated.
Dietary Hints to Lower Blood Cholesterol
1. Maintain a healthy weight
If overweight, lose weight with a low fat meal plan and daily exercise routine.
2. Reduce saturated fat intake by:
a. eating less dairy fat. Choose low fat or fat reduced varieties of milk, yogurt,
any drinks, cheese, and ice cream.
b. replacing saturated fats with fats and oils rich in monounsaturated and
polyunsaturated fats. Choose vegetable oils such as canola, olive, sunflower,
and soybean. Avoid solid frying fats.
c. eating less fat from meat and poultry. Choose lean cuts of meat and skinless
chicken. Go easy on lunch meats, salami, and fatty sausages. Enjoy fish.
d. eating less saturated and trans fats from baked and fried fast foods. Avoid
deep fried foods. Avoid doughnuts, cakes, pastries, and cookies unless made
with healthier fats and oils.
3. Increase your soluble fiber intake.
Foods rich in soluble fiber include beans, lentils, chick peas, hummus, nuts,
seeds, psyllium-seed husks and psyllium-fiber supplements. Oat bran, rice bran
and barley are good sources as are fruit, veggies and avocados.
4. Eat more soy bean products such as:
soy drinks, tofu, tempeh (cultured soy beans), soy flour and soy vegetarian
foods. Soy protein in place of animal protein can significantly decrease high
blood cholesterol levels as well as bad LDL cholesterol and blood triglycerides
while "good" HDL cholesterol is maintained. For best results, eat at least 25g
of soy protein per day (from 3-4 servings).
5. Eat more fruit, vegetables, and whole grains in place of high fat foods. Aim
for 2 fruits and 5 servings of vegetables per day. Tehy also contain valuable
antioxidants. The fat of avocados (and most nuts) is mainly unsaturated and
can lower blood cholesterol levels.
6. Limit cholesterol to 300mg per day.
7. Avoid brewed unfiltered coffee
(espresso; plunger style). Several cups per day may raise blood cholesterol.
Filtered coffee is fine.
8. Spread your food intake over the day. Have 5-6 small meals per day rather than
just 2-3 large meals. Nibbling, versus gorging favors lower blood cholesterol.
Monday, March 15, 2010
Notes on Cholesterol and Fats, Part 1
Cholesterol is a white, waxy substance produced mainly by our liver. It is also found in animal food products. Plant foods have no cholesterol.
Cholesterol is essential to life. It is a structural part of every body cell wall and is the building block for Vitamin D, sex hormones, and bile acids which help in the digestion of dietary fats.
The body makes sufficient cholesterol for its needs and does not rely on cholesterol in the diet. Dietary fats have a major influence on blood cholesterol levels - more so than dietary cholesterol.
A high blood cholesterol level increases the risk of atherosclerosis - the thickening of arteries that can reduce or block blood flow to the heart. brain, eyes, kidneys, sex organs and other body parts.
This in turn increases the risk of heart attack, stroke, blindness, kidney failure, impotence, and other blood circulatory problems.
Other risk factors which increase the risk of atherosclerosis include high blood pressure, smoking, obesity, and uncontrolled diabetes.
Heart Attack Warning Signals
Many victims die before reaching the hospital by ignoring warning signals and delaying medical help.
Symptoms vary and commonly include:
Chest pain, vice-like squeezing or burning sensation in the center of the chest, or between the shoulder blades or in the middle of the back. Pain may even feel like severe indigestion.
Pain may be felt in the arms, shoulders, neck or jaw.
Shortness of breath often occurs with or before chest discomfort.
Other signs, with or without pain, include a cold sweat, nausea, or light-headedness.
Should you experience any of these signs, call for medical help immediately. Time if of the essence. Call 9-1-1 or your medical emergency number.
Blood Cholesterol
Check Your Risk!
Total Cholesterol Level (mg/dl) Risk of Heart Attack
240 and above High risk
200-239 Borderline/high risk
Before 200 Desirable
Know your cholesterol level particularly if their is a family history of heart disease or stroke. If level is high, see your doctor.
All adults should have their cholesterol, HDL and triglycerides tested at least every 5 years.
Atherosclerosis can clog arteries and impede blood flow to the heart or other body organs.
A thrombus (blood clot) can form on unstable, festering atherosclerotic plaque and rapidly block blood flow. A heart attack or stroke can result.
Part 2 will be posted tomorrow. ~ Aunt Millie
Cholesterol is essential to life. It is a structural part of every body cell wall and is the building block for Vitamin D, sex hormones, and bile acids which help in the digestion of dietary fats.
The body makes sufficient cholesterol for its needs and does not rely on cholesterol in the diet. Dietary fats have a major influence on blood cholesterol levels - more so than dietary cholesterol.
A high blood cholesterol level increases the risk of atherosclerosis - the thickening of arteries that can reduce or block blood flow to the heart. brain, eyes, kidneys, sex organs and other body parts.
This in turn increases the risk of heart attack, stroke, blindness, kidney failure, impotence, and other blood circulatory problems.
Other risk factors which increase the risk of atherosclerosis include high blood pressure, smoking, obesity, and uncontrolled diabetes.
Heart Attack Warning Signals
Many victims die before reaching the hospital by ignoring warning signals and delaying medical help.
Symptoms vary and commonly include:
Chest pain, vice-like squeezing or burning sensation in the center of the chest, or between the shoulder blades or in the middle of the back. Pain may even feel like severe indigestion.
Pain may be felt in the arms, shoulders, neck or jaw.
Shortness of breath often occurs with or before chest discomfort.
Other signs, with or without pain, include a cold sweat, nausea, or light-headedness.
Should you experience any of these signs, call for medical help immediately. Time if of the essence. Call 9-1-1 or your medical emergency number.
Blood Cholesterol
Check Your Risk!
Total Cholesterol Level (mg/dl) Risk of Heart Attack
240 and above High risk
200-239 Borderline/high risk
Before 200 Desirable
Know your cholesterol level particularly if their is a family history of heart disease or stroke. If level is high, see your doctor.
All adults should have their cholesterol, HDL and triglycerides tested at least every 5 years.
Atherosclerosis can clog arteries and impede blood flow to the heart or other body organs.
A thrombus (blood clot) can form on unstable, festering atherosclerotic plaque and rapidly block blood flow. A heart attack or stroke can result.
Part 2 will be posted tomorrow. ~ Aunt Millie
Sunday, March 14, 2010
The Power of Protein
Protein is an essential nutrient that consists of amino acids which contain carbon, hydrogen and oxygen. This group of amino acids is essential for synthesizing specialized protein in our bodies.
We have protein in all our cells. And as we ingest protein, it builds more cells. It helps our bodies to perform its functions.
About half of ingested protein goes into making enzymes. Enzymes work to aid digestion and to help in the creation of new cells. The digestive enzymes break down the protein's amino acids and some of them link up with fats to form lipoproteins which escorts cholesterol in and out of our bodies.
The average adult needs about .8 grams of protein per pound of weight. As you grow older, the body synthesizes new proteins less efficiently. Your muscle mass diminishes but often, your fat content increases. This is why people will say, "muscle seems to turn to fat." But in consolation, some tissues never stop growing: hair, skin, and nails.
Some diets, usually fad diets, may skip protein altogether. This is unhealthy. While other diets, recommend a high intake of protein. These are the Atkins diet that has you cutting carbs and eating a high protein diet. While people at first tend to lose a lot of weight eating mostly protein, it is not good, especially for people with high cholesterol issues. A balanced diet is better both for your health and to lose weight. Those diets will take it off quickly, but once you stop, the pounds will come back just as quickly.
The recommendation of a good healthy diet for protein intake is between 60 and 127 grams if you are on a 1200-1550 calories diet per day. If you go to www.sparkpeople.com and look under the nutrition tracking, it will give you the numbers.
Protein is very important to keeping yourself healthy. Don't cheat yourself by skipping on protein. And don't skip breakfast! It really is the most important meal of the day. Till next time. Good eating! ~ Aunt Millie
We have protein in all our cells. And as we ingest protein, it builds more cells. It helps our bodies to perform its functions.
About half of ingested protein goes into making enzymes. Enzymes work to aid digestion and to help in the creation of new cells. The digestive enzymes break down the protein's amino acids and some of them link up with fats to form lipoproteins which escorts cholesterol in and out of our bodies.
The average adult needs about .8 grams of protein per pound of weight. As you grow older, the body synthesizes new proteins less efficiently. Your muscle mass diminishes but often, your fat content increases. This is why people will say, "muscle seems to turn to fat." But in consolation, some tissues never stop growing: hair, skin, and nails.
Some diets, usually fad diets, may skip protein altogether. This is unhealthy. While other diets, recommend a high intake of protein. These are the Atkins diet that has you cutting carbs and eating a high protein diet. While people at first tend to lose a lot of weight eating mostly protein, it is not good, especially for people with high cholesterol issues. A balanced diet is better both for your health and to lose weight. Those diets will take it off quickly, but once you stop, the pounds will come back just as quickly.
The recommendation of a good healthy diet for protein intake is between 60 and 127 grams if you are on a 1200-1550 calories diet per day. If you go to www.sparkpeople.com and look under the nutrition tracking, it will give you the numbers.
Protein is very important to keeping yourself healthy. Don't cheat yourself by skipping on protein. And don't skip breakfast! It really is the most important meal of the day. Till next time. Good eating! ~ Aunt Millie
Friday, March 12, 2010
Guidelines for Good Nutrition
A healthy diet provides sufficient amounts of all the nutrients your body needs. But how much is enough?
One way is through the RDA's (Recommended Dietary Allowance). The RDA's are an established set of guidelines from the Food and Nutrition Board. The doses provided by the RDA's are safe and effective averages that provide a margin of safety for healthy people. They won't cure an existing deficiency, but they can prevent the start of one.
The latest RDAs, published in 1989, list recommendations for protein as well as 18 essential vitamins and minerals:
Vitamin A
Folate
Vitamin D
Vitamin B12
Vitamin E
Calcium
Vitamin K
Phosphorus
Vitamin C
Magnesium
Thiamin (Vitamin B1)
Iron
Riboflavin (Vitamin B2)
Zinc
Niacin
Iodine
Vitamin B6
Selenium
The nutrients missing from this list are carbohydrates and fat. The reason is if your diet provides enough protein, vitamins and minerals, you will also get enough carbohydrates and fats.
According to the experts, the total amount of fat in your diet should not be more than 30 percent of the calories you consume every day. If your daily calorie intake is 2000, then you shouldn't consume more than 600 calories in fat.
No more than 10 percent of calories you consume should be from saturated fats. One a 2,000 calorie diet, only 200 would come from this fat.
Carbohydrates (complex from fruits, vegetables and whole grains) should be 60 percent. That's 1,200 calories on a 2,000 calorie diet.
About 11.5 grams of dietary fiber for every 1,000 calories you consume. That's 23 grams in a 2,000 calorie diet.
Moderate drink, which may contribute to a healthy lifestyle, means one drink a day for a woman, two for a man.
Different people have different needs. The RDA for protein is set in terms of grams of protein per kilogram (2.2 pounds) of body weight. Because the average man weighs more than the average woman, his RDA for protein is higher than hers. The RDA for an adult male, age 25 to 50, is 63 grams; for a woman, it is 50 grams.
Because women of childbearing age lose iron when they menstruate, their RDA for iron is higher than men's, 15 mg. versus 10 mg.
As you get older, you may need supplements to provide additional nutrients, but it is a good idea to get your nutrients from food. With supplements, all you take in are nutrients; but with food you get a package deal: nutrients plus protein, fats, carbohydrates, and fiber.
You can get the skinny on supplements from your doctor. Discuss this with him and he will give you the answers you need. ~ Aunt Millie
One way is through the RDA's (Recommended Dietary Allowance). The RDA's are an established set of guidelines from the Food and Nutrition Board. The doses provided by the RDA's are safe and effective averages that provide a margin of safety for healthy people. They won't cure an existing deficiency, but they can prevent the start of one.
The latest RDAs, published in 1989, list recommendations for protein as well as 18 essential vitamins and minerals:
Vitamin A
Folate
Vitamin D
Vitamin B12
Vitamin E
Calcium
Vitamin K
Phosphorus
Vitamin C
Magnesium
Thiamin (Vitamin B1)
Iron
Riboflavin (Vitamin B2)
Zinc
Niacin
Iodine
Vitamin B6
Selenium
The nutrients missing from this list are carbohydrates and fat. The reason is if your diet provides enough protein, vitamins and minerals, you will also get enough carbohydrates and fats.
According to the experts, the total amount of fat in your diet should not be more than 30 percent of the calories you consume every day. If your daily calorie intake is 2000, then you shouldn't consume more than 600 calories in fat.
No more than 10 percent of calories you consume should be from saturated fats. One a 2,000 calorie diet, only 200 would come from this fat.
Carbohydrates (complex from fruits, vegetables and whole grains) should be 60 percent. That's 1,200 calories on a 2,000 calorie diet.
About 11.5 grams of dietary fiber for every 1,000 calories you consume. That's 23 grams in a 2,000 calorie diet.
Moderate drink, which may contribute to a healthy lifestyle, means one drink a day for a woman, two for a man.
Different people have different needs. The RDA for protein is set in terms of grams of protein per kilogram (2.2 pounds) of body weight. Because the average man weighs more than the average woman, his RDA for protein is higher than hers. The RDA for an adult male, age 25 to 50, is 63 grams; for a woman, it is 50 grams.
Because women of childbearing age lose iron when they menstruate, their RDA for iron is higher than men's, 15 mg. versus 10 mg.
As you get older, you may need supplements to provide additional nutrients, but it is a good idea to get your nutrients from food. With supplements, all you take in are nutrients; but with food you get a package deal: nutrients plus protein, fats, carbohydrates, and fiber.
You can get the skinny on supplements from your doctor. Discuss this with him and he will give you the answers you need. ~ Aunt Millie
Wednesday, March 10, 2010
Calorie Counting Basics
Let's begin with what a calorie is. A calorie may be described as a unit of energy that fuels the body. Each food we eat is metabolized into the body and converted into fuel. And each food article that we consume is made up of calories (except for water). Measuring calories is important if you want to lose weight. Not all calories are created equal. A 3 ounce chicken breast without the skin will yield about 140 calories as opposed to a 3 ounce hamburger that will yield anywhere between 245 to 260 depending on the cut of beef used.
All food provides calories and all calories provide energy. But not all calories come with the extra benefits of amino acids, fatty acids, fiber, vitamins and minerals.
Some foods will give you what is called "empty calories." This means the calories provide no extra benefit nutritionally.
Some people in the USA are malnourished because they cannot afford enough food to get the proper nutrients they need. Even Americans who can afford nutritionally balanced foods, are still malnourished because they do not know how to choose a diet that gives them nutrients as well as calories. For these people, eating too many foods with empty calories can cause significant health problems.
Many people take in more calories than their bodies burn and then they gain weight. If they expend more than they take in, they lose weight.
You think working out is the answer, right? Not necessarily. Muscle weights more than fat, so the more you build up, the more likely you are to weigh more. One pound of body fat is equal to 3,500 calories. If you cut your caloric intake from 2,000 calories to 1,700, you are likely to lose one pound of body fat in about 12 days. If you go the other way, increasing your consumption from 1,700 to 2,000 a day without increasing the amount of work you do, 12 days later you will be one pound heavier. It seems to some of us that it comes on a whole lot quicker than that.
So do you live with the scale strapped to you back? No, of course not. If you cut your intake of calories, and get moving to burn calories, you will lose weight. You don't have to weigh yourself more than once a week and shouldn't because your weight fluctuates day to day. If you're working out, you will see results in your measurements and in your clothes as they begin to loosen. Weight is just a number. It is more important to know you are eating good food and getting plenty of nutrients. It is wise to take a multi-vitamin if you are on a weight reduction diet so that you are getting proper nutrition.
Does your weight put you at risk? A better way to measure yourself is by using the Body Mass Index (BMI). If you measure 30 or above, you are considered obese and need to select a good diet plan. Crash diets are a no-no. They don't work and only succeed for a few days and then you put the weight back on and more.
On this blog, you will find links to web sites that will assist you in finding a diet that will work for you and all these diets are healthy alternatives when it comes to losing weight in a nutritionally sound manner. Weight Watchers and Diet Workshop are weight management programs that are nutritionally sound but involve registration fees and weekly fees. The others are free. You will also find a link to the food network web site where they have plenty of healthy recipes you can implement into your weight loss plan. Sparkpeople.com is a comprehensive site where you can track nutritional intake and fitness routines. And it is free. I highly recommend giving it a look. I will be talking more about these programs in the future.
I'll also cover topics such as night time bingeing, how to recognize real hunger and how to jumpstart your metabolism, as well as diet selection and its impact on your life in the next few weeks. In the mean time, have a good look at the food pyramid and remember the peak is the least portion you want to eat and the bottom contains the foods you want to eat more of. Good luck and good nutrition till next time. ~Aunt Millie
All food provides calories and all calories provide energy. But not all calories come with the extra benefits of amino acids, fatty acids, fiber, vitamins and minerals.
Some foods will give you what is called "empty calories." This means the calories provide no extra benefit nutritionally.
Some people in the USA are malnourished because they cannot afford enough food to get the proper nutrients they need. Even Americans who can afford nutritionally balanced foods, are still malnourished because they do not know how to choose a diet that gives them nutrients as well as calories. For these people, eating too many foods with empty calories can cause significant health problems.
Many people take in more calories than their bodies burn and then they gain weight. If they expend more than they take in, they lose weight.
You think working out is the answer, right? Not necessarily. Muscle weights more than fat, so the more you build up, the more likely you are to weigh more. One pound of body fat is equal to 3,500 calories. If you cut your caloric intake from 2,000 calories to 1,700, you are likely to lose one pound of body fat in about 12 days. If you go the other way, increasing your consumption from 1,700 to 2,000 a day without increasing the amount of work you do, 12 days later you will be one pound heavier. It seems to some of us that it comes on a whole lot quicker than that.
So do you live with the scale strapped to you back? No, of course not. If you cut your intake of calories, and get moving to burn calories, you will lose weight. You don't have to weigh yourself more than once a week and shouldn't because your weight fluctuates day to day. If you're working out, you will see results in your measurements and in your clothes as they begin to loosen. Weight is just a number. It is more important to know you are eating good food and getting plenty of nutrients. It is wise to take a multi-vitamin if you are on a weight reduction diet so that you are getting proper nutrition.
Does your weight put you at risk? A better way to measure yourself is by using the Body Mass Index (BMI). If you measure 30 or above, you are considered obese and need to select a good diet plan. Crash diets are a no-no. They don't work and only succeed for a few days and then you put the weight back on and more.
On this blog, you will find links to web sites that will assist you in finding a diet that will work for you and all these diets are healthy alternatives when it comes to losing weight in a nutritionally sound manner. Weight Watchers and Diet Workshop are weight management programs that are nutritionally sound but involve registration fees and weekly fees. The others are free. You will also find a link to the food network web site where they have plenty of healthy recipes you can implement into your weight loss plan. Sparkpeople.com is a comprehensive site where you can track nutritional intake and fitness routines. And it is free. I highly recommend giving it a look. I will be talking more about these programs in the future.
I'll also cover topics such as night time bingeing, how to recognize real hunger and how to jumpstart your metabolism, as well as diet selection and its impact on your life in the next few weeks. In the mean time, have a good look at the food pyramid and remember the peak is the least portion you want to eat and the bottom contains the foods you want to eat more of. Good luck and good nutrition till next time. ~Aunt Millie
Nutrition - What Is It and how does it work?
Nutrition is a science that defines what you put into your body and how your body processes it. You need food and water to survive, and you need good nutrition to keep your body going. Think of it as a machine and food as the fuel that makes it go.
To keep your bones healthy, you need foods that contain calcium. Without Vitamin C, your gums will become diseased causing a myriad of problems. Without iron, your blood may lack the necessary oxygen to keep you going. In a nutshell, nutrition is about why you eat what you do eat and how that food affects your body and your health.
The two basic functions of good nutrition are energy from food and the nutrients in food. Energy allows you to perform functions and the nutrients in food help your body to build, maintain and repair tissues and to empower cells to send messages back and forth to conduct essential chemical reactions such as the ones that make it possible for you to breathe, move, eliminate waste, think, see, hear, smell and taste.
You've heard the expression: you are what you eat. How many times have we heard that? The human body is built from the nutrients it gets from food: water, protein,fat, carbohydrates, vitamins and minerals. When you weigh yourself, about 60 percent of your weight is water; 20 percent is fat; and 20 percent of your weight is a combination of mostly protein plus carbs, minerals and vitamins. The exact amount of each varies with a person's age and gender.
This blog will cover a variety of topics about nutrition and how you can make better choices to become nutritionally sound. You will find links to other sites that can help you with diet selections, food choices and sound nutrtional recipes. Basic nutrition is important to everyone: mothers, fathers, children, and adults who maybe have mistreated their bodies for years and who need to start getting serious about what they are putting into their bodies.
Please come back and visit often. Hopefully your nutritional skills will improve, along with your overall health. ~ Aunt Millie
To keep your bones healthy, you need foods that contain calcium. Without Vitamin C, your gums will become diseased causing a myriad of problems. Without iron, your blood may lack the necessary oxygen to keep you going. In a nutshell, nutrition is about why you eat what you do eat and how that food affects your body and your health.
The two basic functions of good nutrition are energy from food and the nutrients in food. Energy allows you to perform functions and the nutrients in food help your body to build, maintain and repair tissues and to empower cells to send messages back and forth to conduct essential chemical reactions such as the ones that make it possible for you to breathe, move, eliminate waste, think, see, hear, smell and taste.
You've heard the expression: you are what you eat. How many times have we heard that? The human body is built from the nutrients it gets from food: water, protein,fat, carbohydrates, vitamins and minerals. When you weigh yourself, about 60 percent of your weight is water; 20 percent is fat; and 20 percent of your weight is a combination of mostly protein plus carbs, minerals and vitamins. The exact amount of each varies with a person's age and gender.
This blog will cover a variety of topics about nutrition and how you can make better choices to become nutritionally sound. You will find links to other sites that can help you with diet selections, food choices and sound nutrtional recipes. Basic nutrition is important to everyone: mothers, fathers, children, and adults who maybe have mistreated their bodies for years and who need to start getting serious about what they are putting into their bodies.
Please come back and visit often. Hopefully your nutritional skills will improve, along with your overall health. ~ Aunt Millie
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