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Basic Nutrition Guidlines. The old cliché you are what you eat, hits it right on the nail when it comes to nutrition. Nothing can be more important to your health than what and how you eat. Whether your goal is to lose weight, gain or maintain weight, or improve sports performance, your nutritional program is the key over anything else to achieving results. There are thousands of weight loss programs at our disposal in the form of books, online programs, and social support groups. No one program is a fit for everyone. A nutritional program needs to be unique to your specific needs. In short, avoid programs that promise quick weight loss in a short period of time, as these programs follow a regimen of restricting certain foods which can cause a deficiency of necessary nutrients. Also, restrictive programs such as low carb diets, only see weight loss in the form of water weight not fat. Avoid the idea of short term dieting and definitely avoid pills and drinks that are seen on commercials unless specifically prescribed by a physician. Think more of long term goals of creating a life style pattern of eating, in combination with daily physical activity and living a stress free life. If your in need of a specific prescription meal plan, especially in the case allergies to certain foods, you should only consult with your family doctor, or a Registered Dietitian. Look for the initials R.D., after their name. The information below is a basic guideline of nutrition information. |
Daily Nutrition Needs.
Here is a listing of the essential foods and the vitamins you need on a daily basis.
Water - is the most important nutrient the body needs. Water contains essential minerals necessary for the
body to function properly and distribute water soluble vitamns B, & C. Ideally for basic health, you should try
to consume 64 ounces a day, and more if you are physically active. Measured by a normal 16 oz bottle, you'll
want to consume 3 to 6 bottles daily.
Proteins - Are the building blocks of the muscular structure, and are made up of 22 branch chain amino acids.
Proteins are mainly found in animal products such as red meats, poultry and fish, and dairy products. You'll want to
choose meats and poultry that are lean in fats such as:
Vegetarian Proteins - Come in plant forms, and usually contain less saturated fats than meat and dairy sources.
Carbohydrates - Provide the body with essential vitamins, glucose, fiber, and are stored as the main energy reserve
as well as aid in the retention of water, which makes low carb diets inefficient in maintaining a stable energy source and
a healthy maintenance of fluids.
Carbs can be placed under sub-categories due to how they function during metabolism in the body.
Choose items from the complex category more so than from simple carbs.
Fats - Good fats provide more than twice the energy as the same amount of proteins and carbs. They are important in
energy production, temperature regulation, and distribution of vitamins A, D, E, and K.
It's O.K. Relax to your favorite treats.
Every so often allow yourself to enjoy your favorite goodies, such as a piece of dark chocolate, a scoop of ice cream, a
piece of apple pie, and of course an American favorite on Friday nights, pizza. Life is too good to totally restrict
yourself from the foods and treats that make our souls feel good. Enjoy these treats in moderation.
A basic way to allow the goodies in your plan is to either set aside one day a week to eat off of your healthy pattern, or
simply eat one meal every 2-3 days outside the healthy pattern, then get right back on track with the following meal.
Alcoholic Drinks.
When consumed in moderation, alcohol has a health benefit in that it helps in the flow of blood through the arteries. A
healthy consumption of alcohol daily would a single glass of red wine, which is equal to two 12 oz beers, which is equal
to one shot or spirit drink such as one glass of rum and soda.
Over consumption of alcohol not only impairs your judgement, but also causes dehydration due to over urinating. Too
much alcohol also drops the level of vitamin B in the brain, causing the dreaded hangover. When this happens, you
should drink sports beverages such as Gatorade, which is sodium rich and necessary to replenish hydration.
Here is a listing of the essential foods and the vitamins you need on a daily basis.
Water - is the most important nutrient the body needs. Water contains essential minerals necessary for the
body to function properly and distribute water soluble vitamns B, & C. Ideally for basic health, you should try
to consume 64 ounces a day, and more if you are physically active. Measured by a normal 16 oz bottle, you'll
want to consume 3 to 6 bottles daily.
Proteins - Are the building blocks of the muscular structure, and are made up of 22 branch chain amino acids.
Proteins are mainly found in animal products such as red meats, poultry and fish, and dairy products. You'll want to
choose meats and poultry that are lean in fats such as:
- Chicken breasts instead of legs and thighs.
- Top sirloin beef instead of bottom or on the bone
- Salmon, Orange Roughy, and Tuna
- Skim milk, egg substitutes, and low fat dairies
Vegetarian Proteins - Come in plant forms, and usually contain less saturated fats than meat and dairy sources.
- Soy foods and soy milks
- Tempeh
- Tofu
- Veggie burgers
- Seitan
Carbohydrates - Provide the body with essential vitamins, glucose, fiber, and are stored as the main energy reserve
as well as aid in the retention of water, which makes low carb diets inefficient in maintaining a stable energy source and
a healthy maintenance of fluids.
Carbs can be placed under sub-categories due to how they function during metabolism in the body.
- Simple carbs are usually less dense in nutrients and are sugary, which can raise your insulin levels above
normal, which can result in unnecessary fat storage and diabetes. They are made up of sugar substances and
flour based foods such as, white bread and pastas, white rice, and empty calories found in snack chips, sodas,
and children cereals. Very often you tend to look for second helpings because of their fast breakdown in the
body.
- Complex carbs are foods made up of whole grains such as brown and wild rice, whole grain cereals like
Cheerios and Shredded Wheat, and whole grain breads and pastas, beans and legumes. Sweet potatoes, fruits
and vegetable also fall under this category as they are dense in nutrients and fiber. Complex carbs give you
more of a sense of satiety, (feeling full), which helps you to avoid over eating.
Choose items from the complex category more so than from simple carbs.
Fats - Good fats provide more than twice the energy as the same amount of proteins and carbs. They are important in
energy production, temperature regulation, and distribution of vitamins A, D, E, and K.
- Good Fats to consume are avocados, flax seeds and pumpkin seeds, low sodium nuts, natural peanut butter,
and cooking with olive and canola oils. These foods are rich in high density lipids (good cholesterol) which
protect vital internal organs.
- Fats to Avoid are butter, deep fried foods, mayonnaise, sweets, and whole-fat dairy products, due to the
content of low density lipids (bad cholesterol) and trans fatty acids which can cause dysfunction of the heart and
clotting of the arterial walls.
It's O.K. Relax to your favorite treats.
Every so often allow yourself to enjoy your favorite goodies, such as a piece of dark chocolate, a scoop of ice cream, a
piece of apple pie, and of course an American favorite on Friday nights, pizza. Life is too good to totally restrict
yourself from the foods and treats that make our souls feel good. Enjoy these treats in moderation.
A basic way to allow the goodies in your plan is to either set aside one day a week to eat off of your healthy pattern, or
simply eat one meal every 2-3 days outside the healthy pattern, then get right back on track with the following meal.
Alcoholic Drinks.
When consumed in moderation, alcohol has a health benefit in that it helps in the flow of blood through the arteries. A
healthy consumption of alcohol daily would a single glass of red wine, which is equal to two 12 oz beers, which is equal
to one shot or spirit drink such as one glass of rum and soda.
Over consumption of alcohol not only impairs your judgement, but also causes dehydration due to over urinating. Too
much alcohol also drops the level of vitamin B in the brain, causing the dreaded hangover. When this happens, you
should drink sports beverages such as Gatorade, which is sodium rich and necessary to replenish hydration.
Calorie Guide
Proteins = 4 calories per gram, Carbs = 4 calories per gram. Fats = 9 calories per gram
Keep in mind that American dietary standards are based on 2000 calories day. You may want to adjust this in relation to your goals of
weight loss, maintenance, or gain.
Your daily intake of total calories should break down in following manner:
65% carbs, 25% Proteins, 10% Fats
Controlling your portions and counting calories.
These are two popular and very effective methods of measuring how much you eat in terms of total calories per day.
Portion control is a simple method of measuring the size of each item on your plate.
Berries, vegetables, and fruits are essential in order to maintain an optimal level of antioxidants
(vitamins C & E) which help fight off free radicals in the body, and aid in the resistance of developing cancers.
Calorie counting.
This is a method of learning how many calories are in each item on your plate, and logging them into a journal. This method does take a
certain level of discipline but has proven to be effective. There are many charts available in books and online to give you a basic look at the
number of calories in your foods. You should also consult with a registered Dietitian if you're interested in this method.
Proteins = 4 calories per gram, Carbs = 4 calories per gram. Fats = 9 calories per gram
Keep in mind that American dietary standards are based on 2000 calories day. You may want to adjust this in relation to your goals of
weight loss, maintenance, or gain.
- Each meal should contain one of each of the above mentioned food types.
- Two of your meals a day should contain vegetables and fruits.
- .Attempt to eat 4 to 5 meals a day rather than 2 or 3.
- Never skip breakfast.
- Except while sleeping, try eating something every 3 - 5 hours to avoid massive hunger which can lead to binging, over-eating in one
sitting. - Keep healthy room temperature snacks handy, or low-fat yogurts in a near by fridge.
- Ready made protein drinks, protein powders, and protein snack bars can be a good substitute, but should not be relied on as a
replacement for whole foods.
Your daily intake of total calories should break down in following manner:
65% carbs, 25% Proteins, 10% Fats
Controlling your portions and counting calories.
These are two popular and very effective methods of measuring how much you eat in terms of total calories per day.
Portion control is a simple method of measuring the size of each item on your plate.
- A serving of liquids is measured as 8 ounces, although most single containers of beverages come in 12 - 20 ounces.
- A protein portion is measured by the size of your fist or a deck of cards.
- A serving of carbs is equal to one serving spoon.
- A single piece of fruit counts as one serving.
- Berries are measured by a serving spoon.
Berries, vegetables, and fruits are essential in order to maintain an optimal level of antioxidants
(vitamins C & E) which help fight off free radicals in the body, and aid in the resistance of developing cancers.
Calorie counting.
This is a method of learning how many calories are in each item on your plate, and logging them into a journal. This method does take a
certain level of discipline but has proven to be effective. There are many charts available in books and online to give you a basic look at the
number of calories in your foods. You should also consult with a registered Dietitian if you're interested in this method.
| Follow this link to a New Recipe Posting on Weight Management Page: Five-Spice Turkey and Lettuce Wraps |
