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Are you confused by all of the
media information out there on nutrition and diets? The diet industry
makes over $40 billion each year trying to convince us to try one diet
or another, or to eat a certain food over another. The reason they
make so much money is because diets DON'T WORK! This leaves people
coming back for the next "break through" in dieting. Check
out these tips to get the truth about nutrition, how to eat better, feel
better and achieve better overall health.
Our body needs more than 50 nutrients to meet its physical needs. Each of these
50 nutrients performs specific physiological functions in our bodies to keep us running smoothly.
That’s why it’s important to eat a wide variety of foods to make sure we are meeting
our nutritional needs. Let’s do a quick break down of the 6 essential nutrients that are
vital to life. Now we can see why it is important to eat a healthy diet.
- Carbohydrates are abundant in breads, whole-grains,
pasta and rice. There are several forms of carbohydrates such as simple
sugars (in table sugar, dairy products and fruit), complex carbohydrates
(potatoes, beans, and whole-grain breads) and Fiber (vegetables, fruits,
oatmeal and whole-grains). Carbohydrates are used as the main source
of energy in the body so it can spare protein to repair muscle. Carbohydrates
also allow the body to use fat for energy. Fiber aids in digestion as
well as regulating cholesterol and blood sugar. It is recommended that
our daily calories contain 55%-65% carbohydrates. This equates to 1100-1300
calories or 275-325 grams of carbohydrates for a person on a 2000-calorie
per day diet. It is recommended to consume 20-35 grams of fiber each
day (most Americans consume only 10-15 grams per day). Choose
mostly whole-grain breads ,and lots of fruits and vegetables.
- More than half of the weight in the human body is
made up of water. We could live for several weeks without food but could
only last a few days without water. The body loses and needs to replace,
under average circumstances, 2-3 quarts of water every day. The body
uses water for many different functions such as a lubricant in joints,
for transporting water-soluble vitamins and removing waste from our
bodies. In fact most of your muscle is made of water, NOT protein!
It also acts as a temperature regulator in the body. It is important
to replace lost fluids from sweating during exercise even if you don’t
feel thirsty. Once you feel thirsty, your body is already experiencing
dehydration. You should consume roughly 2 cups of water per pound body
weight lost while exercising.
- Believe it or not, we do need fat in our diets. However,
most people consume too much fat on a daily basis, which can lead to
heart disease and obesity. Fats supply essential fatty acids that are
important for growth and are the basis of many hormone-like substances.
Fats also serve as the storage substance for the body’s excess
calories as well as providing energy when carbohydrate stores are depleted.
Fat is essential for the make-up of hair, nails and skin and also provides
insulation and protection for the body and it’s organs. It is
recommended to consume less 30% of your daily calories from fat (most
people consume around 35%). This equates roughly to 400-600 calories
(or 44-66 grams) from fat for a 2000 calorie per day diet. At least
10% of these calories should come from monounsaturated fats like olive,
canola, peanut, and avocado oils. We should also work to reduce the
amount of saturated fats in our diets that come from butter, coconut
and palm oils, and animal sources like meats and dairy. Saturated fats
in our diet contribute to high cholesterol and atherosclerosis (clogged
arteries).
- Proteins are considered the building blocks of the body. Proteins are made
up of a chain of amino acids. Twenty-two amino acids have been identified in the body of which
9 are essential (the body does not make these) and must be provided by a food source. Virtually
all animal sources of protein are “complete” and contain all 9 essential amino acids.
It is important for vegetarians to eat a wide variety of foods like fruits, grains and vegetables
to get all essential amino acids. Our diets should be composed of approximately 10-15% protein,
which equates to 200-300 calories or 50-75 grams of protein for a 2000 calorie per day diet.
Most people consume more protein than is needed. Excess amino acids are excreted and excess
protein or calories are stored as fat in the body.
- A vitamin is an organic compound that your body requires to help regulate
functions within the cells. Only very small amounts of vitamins are required in the body but
these small amounts are absolutely essential. While vitamins do not supply energy, some do aid
in the conversion of foods to energy. Thirteen vitamins are needed in the body: A, C, E, D,
K, and eight B-vitamins. Vitamins A, D, E and K are fat-soluble vitamins, which mean they are
stored for longer periods of time usually in the liver or fat tissues. This can potentially
lead to toxicity diseases if taking megadoses of these vitamins. Vitamins C and the B-vitamins
are water-soluble are stored for a relatively short period of time and need to be replenished
more often. A person who eats a well balanced diet with rich in vegetables and fruits should
meet all of their vitamin requirements. Vitamins work with other nutrients in food; supplements
cannot replace food or turn a junk-food diet into a healthy one.
- Minerals such as calcium and iron also perform a host of functions in the
body. There are more than 60 minerals in the body but only about 22 are considered essential.
Most people don’t need supplements and no one needs megadoses of vitamins or minerals.
Too much of any mineral may in fact interfere with the body’s use of other nutrients.
Three minerals are of particular concern in the American diet: sodium, calcium and iron. In
general, we consume too much sodium, which can lead to high blood pressure in some people, and
not enough calcium and iron. High sodium contents are found in table salt, processed foods and
soups. Calcium is important for building bones and teeth and is also important in regulating
year heart beat and other muscle contractions. Good sources of calcium are dairy products, dark
green leafy vegetables, broccoli and some fortified grains. Finally, iron is important in the
production of hemoglobin, which carries oxygen in the blood. It is also a part of many enzymes
and proteins. Heme-iron, which is found in animal products, is better absorbed by the body than
non-heme iron found in plant based products. Good sources of iron are red meat, poultry, and
leafy green vegetables and fortified grain products.
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