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Nutrients
Your body needs over 45 different nutrients every day. These nutrients are essential for health and must be provided in the foods eaten. These nutrients can be divided into five classes: Carbohydrates (starches, sugar, and fiber) Proteins (includes 22 amino acids) Fats (saturated, monosaturated, and polyunsaturated fatty acids) Minerals Vitamins
These nutrients work together and interact with body chemicals to perform several functions. Provide materials to build, repair and maintain body tissues Supply substances that function in the regulation of body processes Furnish fuel for energy needed by the body
Each nutrient has a certain job to do in the building, maintenance, and operation of your body. Some jobs require that nutrients work together as a team. These jobs are nutrient-specific. They cannot be done by other nutrientsan extra supply of one nutrient cannot make up for a shortage of another. Thats why a balanced diet including all food groups is so necessary. Your body needs all of these nutrients, not just a few. Some nutrients need to be replenished every day from food, while others can be stored in the body for future use.
Calories may also be added to food intake by consuming alcoholic beverages. Alcohol is not a nutrient because it cannot be used in the body to promote growth, maintenance, or repair. It is a toxin that is broken down as an energy (calorie) source and can be converted to fat. 1 gram of alcohol = 9 calories
Nearly all foods supply energy or calories. However, some provide more calories than others. No single food or kind of food is fattening by itself. When the energy provided in food is not used whatever food it is the excess is stored in the body in the form of fat. Storage of too many excess calories results in being overweight. The carbohydrate world can be very confusing. At times, carbohydrates are accused of being the cause of gaining weight, while other times carbohydrates are viewed as the ideal energy source for the body. Lets take a closer look at the functions of carbohydrates: Carbohydrates spare protein so that protein can concentrate on building, repairing, and maintaining body tissues instead of being used up as an energy source. For fat to be metabolized properly, carbohydrates must be present. If there are not enough carbohydrates, then large amounts of fat are used for energy. The body is not able to handle this large amount so quickly, so it accumulates ketone bodies, which make the body acidic. This causes a condition called ketosis. Carbohydrate is necessary for the regulation of nerve tissue and is the ONLY source of energy for the brain. Certain types of carbohydrates encourage the growth of healthy bacteria in the intestines for digestion. Some carbohydrates are high in fiber, which helps prevent constipation and lowers the risk for certain diseases such as cancer, heart disease and diabetes.
Monosaccharides
Glucose - Found naturally in fruits, sweet corn and honey. It is also the basic unit of complex carbohydrates. Glucose is the form of sugar normally found in the blood stream and used by the body for energy. Fructose - Found in fruits and honey. Galactose - Does not occur freely in nature but is produced from the breakdown of milk sugar (lactose).
Disaccharides
Sucrose - Ordinary table sugar. It is found mainly in sugar cane, sugar beets, molasses, maple syrup, and maple sugar. Sucrose if formed when glucose and fructose bond together. Maltose - Appears when starch is broken down by the body and also occurs in germinating seeds. It is formed when two units of glucose bond together. Lactose - The sugar found in milk. It is made by the combination of glucose and galactose.
Polysaccharides
Starch - Found in grains, roots, vegetables and legumes. It is made up of many (up to 1000) glucose units. Humans can digest it. One only needs to cook and chew the plant cells to break open the cellulose walls. Enzymes release the individual glucose units, which are absorbed into the blood stream. Glycogen - The storage form of carbohydrates in man and animals and is the primary source of glucose and energy. Muscle glycogen is used directly as energy. Liver glycogen may be converted to glucose and carried by the blood to the tissues for their use. Cellulose - Made up of many glucose molecules and is the supportive framework of plants. Cellulose cannot be digested by humans. Therefore, it provides bulk to the stool. Cellulose is a type of fiber. Hemicelluloses - Includes pectin and agar-agar. The body does not digest them. However they do absorb water, form a gel and increase the bulk of the stool, which gives a laxative effect. Pectin is found in ripe fruit and agar-agar comes from seaweed.
Fiber
Only found in plant foods. It is the part of plants that the body cannot digest. There are two kinds of fiber, and it is important to have both kinds in the diet every day. Soluble fiber is found in beans, peas, lentils, oats, and barley. Some fruits and vegetables also have soluble fiber, such as apples, carrots, plums and squash. Eating foods with soluble fiber may help to lower blood cholesterol and decrease your risk of heart disease. These foods may also help lower blood sugar levels, which is important if you have diabetes. Insoluble fiber is found in foods like wheat bran, whole grains and all vegetables and fruits. It is often called roughage or bulk because it keeps the digestive system running smoothly. This helps with constipation, hemorrhoids, and other digestive problems. It may help to prevent some types of cancer.
Sources of Protein
Meat, fish, poultry, eggs, milk, cheese, yogurt and soybeans provide all nine essential amino acids. For this reason, they are considered high quality or COMPLETE proteins. Plant sources of protein include legumes (dried beans, peas, and lentils), nuts, and seeds. Grain products such as barley, wheat, millet, rye, as well as many vegetables have smaller amounts of protein. These plant sources are all INCOMPLETE proteins because they do not contain all of the nine essential amino acids that the body needs. It is possible to still get your complete proteins without eating animal products. Luckily, the essential amino acids present in one plant food can connect with the essential amino acids in another plant food to form a complete protein. This is the principle of a healthy vegetarian diet. There is no need for combining specific foods at each meal, as once thought. Your body can make its own complete proteins if you eat a variety of plant foods and eat enough calories throughout the day.
The power of protein is easy to achieve. Obviously, with the great availability of animal foods and nutritious grains and vegetables, most of us have little trouble meeting and probably exceeding our protein needs.
Types of Fat
The most common forms of fat in foods and in the body are known chemically as triglycerides, making up about 95% of the total. Triglycerides are made up of three molecules of fatty acids and one molecule of glycerol, an alcohol. In addition to triglycerides, food fats also contain phospholipids and sterols. The most famous sterol is cholesterol. Cholesterol is a fat-like substance found in animal foods and in the bodys blood, brain and nervous systems. It is essential to the structure of every cell in the body. Cholesterol is related to vitamin D and the steroid hormones, such as cortisone and sex hormones. Dietary Cholesterol is found in the foods eaten. It is found only in foods of animal origin, never in plant sources. The dietary goal is to limit intake to <300 milligrams each day. Serum (blood) Cholesterol flows through the bloodstream. Cholesterol is essential for certain body components such as hormones, cell walls and various functions. Therefore your body manufactures most of its blood cholesterol. Some is also absorbed through the foods you eat. The goal is to have a total blood cholesterol level of <200 milligrams per dL.
Hydrogenation is a food production process that changes liquid oils to solid at room temperature. Trans fatty acids are a type of fat formed by hydrogenation. It acts like a saturated fat and increases your LDL (lazy/bad) cholesterol and total cholesterol levels. The bodys cells can utilize the fatty acids directly as a source of energy. Any not used are stored in the fat tissue as a reserve supply of energy. Fat cells are able to expand almost indefinitely in size and quantity.
Choose No More Than 3-4 Times a Week Lean cuts of beef and pork-- Egg yolks, fish sticks, tuna canned in oil, with fat trimmed, poultry poultry with skin, chicken without skin, dried beans nuggets, turkey hot dogs and peas, lentils, tofu, egg whites, egg substitutes, fish or bologna, nuts, peanuts, and peanut and shellfish, tuna canned butter with water Skim milk, 1% milk and buttermilk, nonfat yogurt, nonfat frozen yogurt, fatfree cheese, low fat cottage cheese, soy milk, soy cheese 2% milk, 4% cottage cheese, ice milk, light cream cheese, light sour cream, low fat yogurt, sherbet, low fat cheese
Choose Daily
Choose for Special Occasions Only Prime grade meats, duck, goose, dark poultry meat, bacon, sausage, scrapple, bologna, salami, hot dogs, ribs, organ meats, fried meats Whole milk, regular cheese, cream, halfand-half, most nondairy creamers, real and non-dairy whipped cream, cream cheese, sour cream, ice cream, custard style yogurt Fruits and vegetables prepared in butter or cream sauce, fried fruits and vegetables, coconut, vegetables with high fat salad dressing Croissants, pastry, pies, doughnuts, sweet rolls, granola, snack crackers (with saturated fats), grain products prepared with cream, butter, or cheese sauce Butter, lard, beef tallow, bacon fat, shortening palm, palm kernel and coconut oils, margarine or shortening made with hydrogenated oil
Grains
Breads, bagels, pasta, cereals (whole grain products preferred), oats, brown and white rice, bulgur, baked corn tortillas, low fat crackers, air-popped popcorn, pretzels Olives and olive oil, canola oil, peanut oil
Angel food cake, crackers, fat-free cakes and cookies, biscuits, fig bars, oatmeal raisin cookies, pancakes, waffles, packaged mixes
Safflower, corn, soybean, sesame, sunflower oils, margarine, mayonnaise, lower fat salad dressings, margarine that does not contain hydrogenated oil
Minerals
What comes to mind when you hear the word minerals? Do you think of rocks, stones, and metal? How can these be of benefit to your body? Minerals are another group of nutrients (along with vitamins) needed by the body. They have two general body functions: to regulate body processes, and to give the body structure. Their regulating functions include a wide variety of systems, such as: heartbeat blood clotting maintenance of the internal pressure of body fluids nerve responses the transport of oxygen from the lungs to the tissues.
Their building functions affect the skeleton and all soft tissues. Even though they make up only a small percentage of your bodyabout 4 percent of your body weight minerals are essential to life. Minerals are very stable. They cannot be destroyed by light, water, heat or food handling processes. In fact, the little bit of ash that remains when a food is completely burned is the mineral content. Minerals can be divided into two main categories, based on the amount that is needed by the body. The major minerals (or macrominerals) are present in relatively large amounts in the body and are required in fairly large amounts in the diet more that 250 milligrams daily. Calcium, phosphorus, and magnesium fall into this category as well as the electrolytes sodium, chloride, sulfur, and potassium. The electrolytes are grouped together because their work is so interrelated. They help regulate cellular fluid and transmit nerve impulses. The trace minerals (or trace elements) are needed in much smaller quantitiesless than 20 milligrams daily. Most trace minerals do not occur in the body in their free form, but are bound to organic compounds on which they depend for transport, storage, and functioning. Recommended Dietary Allowances (RDA) have been set for copper, iodine, iron, magnesium, molybdenum, selenium, and zinc. Adequate Intakes (AI) have been set for chromium, fluoride, and manganese. Both RDAs and AIs may be used as goals for individual intake needs. Other trace minerals have been identified, including tin, arsenic, silicon, vanadium, nickel, and boron. However, even less is known about their role in health and presently no adequate or safe intake ranges have been set. Therefore, a balanced diet that includes a variety of foods in a moderate amount is the best way to consume a safe and adequate amount.
Major Minerals
Calcium Potassium Phosphorus Sodium Magnesium Sulfate Chloride
Trace Minerals
Arsenic Manganese Boron Molybdenum Chromium Nickel Copper Selenium Fluoride Silicon Iodine Vanadium Iron Zinc
Vitamins
At the turn of the century, the romance and thrill of discovering the first vitamins captured the worlds heart. People loved vitamins! They were the perfect answers for people looking for an easy path to good health. Fascinating stories described how vitamins cured diseases that had mystified doctors for centuries: For years, sailors had suffered at sea with bleeding gums called scurvy. However when the sailors ate lemons, oranges and limes that had been loaded on the ship, the disease was cured. Sailors were fondly called limeys. These citrus fruits provided the missing vitamin C that was needed in their diets. In the 19th century, children were given their daily dose of cod liver oil to prevent the bone deforming disease called rickets. But not until 1922 did scientists discover that vitamin D was the substance in cod liver oil that provided the protection.
As white, polished rice became more popular than brown rice the risk of developing beriberi also increased. A Dutch scientist observed that chickens in a prison yard showed symptoms similar to those of his patients. The chickens ate the polished-rice scraps of the prisoners. However, when the chickens were accidentally given the part of the rice that was discarded after polishing, their health improved. This discarded part of the rice contained the nutrient thiamin. With discoveries such as these, it is easy to see why people were so impressed. With the discovery of each vitamin, whole groups of people were miraculously cured. The term given these substances originally was vitamine (vita meaning life). When it was later realized that most vitamins are not amines, the e on vitamine was dropped. At first, vitamins were named using letters, like vitamin A, vitamin B, and vitamin C. Later, chemical analysis showed that what had been thought to be one chemical was actually two or more. So sub-numerals were used like vitamin B-1, vitamin B-2. Some vitamins are also named based on the diseases they cure.
does not store water-soluble vitamins, regular intake is necessary. Water-soluble vitamins are also destroyed more easily during food storage, processing and preparation. Fat-soluble vitamins dissolve in fat. To be carried in your bloodstream and throughout your body, they must be attached to body chemicals made of lipids or fat. Four vitamins are fatsoluble: A, D, E, and K. Your body is able to store these fat-soluble vitamins in body fat. Getting a new supply each day is not essential. Harmful, toxic levels of the fat-soluble vitamins can occur when excess amounts are consumed on a regular basis, usually from supplements. Fat-Soluble Vitamin A Vitamin D Vitamin E Vitamin K Water-Soluble Thiamin (vitamin B-1) Riboflavin (vitamin B-2) Niacin Pyridoxine (vitamin B-6) Folic Acid Vitamin B-12 Biotin Pantothenic Acid Vitamin C
Fat-Soluble Vitamins
Vitamin A
Functions Vitamin A is needed for night vision and helps the eyes adjust to lower levels of light. It promotes the growth of skin, bones, and male and female reproductive organs. Vitamin A protects you from infections by keeping the skin and tissues in your mouth, stomach, intestines, respiratory, genital, and urinary tracts healthy. Beta-carotene is converted into vitamin A in the body. Beta-carotene may reduce the risk of certain types of cancer and possibly heart disease. Deficiencies Lack of vitamin A may lead to night blindness, dry eyes, eye infections, dry scaly skin, reproductive problems, and slow growth. Excesses Because vitamin A is stored in the body, large quantities can be very harmful. Symptoms of overdosing include headaches, dry scaly skin, liver damage, bone and joint pain, vomiting,
appetite loss, nerve damage, and birth defects. The Tolerable Upper Intake Level for vitamin A is 3,000 micrograms for adult males and females. Amount Needed The recommended intake for adult males is 900 micrograms and 700 micrograms for adult females. Food Sources Your body can get vitamin A in two forms: retinols and beta-carotene. Retinols are found in foods that come from animals such as meat, milk fortified with A, fish oil and eggs. Betecarotene is found in red, yellow, and orange vegetables and fruits, and many dark-green leafy vegetables.
Vitamin D
Functions Vitamin D is one member of a large team of nutrients and hormones that promotes the absorption of calcium and phosphorus. Vitamin D helps deposit these minerals in your bones and teeth, thus making them stronger and healthier. Deficiencies Lack of vitamin D in childhood may lead to a condition called rickets, in which bones and teeth are weak. In older adults a lack of vitamin D can cause a condition called osteomalacia, a softening of the bones. It can also cause bone loss called osteoporosis. Excesses Because vitamin D is stored in the body, large quantities can be toxic. Kidney stones, kidney damage, weak bones, excessive bleeding, muscle weakness and damage can occur. The Tolerable Upper Intake Level for vitamin D is 50 micrograms for adults. Amount Needed The recommended intake for adults up to age 50 is 5 micrograms (200 International Units). Between the ages of 51 and 70, recommended intake is set at 10 micrograms (400 IUs). After age 70, 15 micrograms is recommended (600 IUs). Food Sources Vitamin D is found naturally in fish and fish-liver oils. However it is also found in vitamin D fortified milk. Vitamin D is known as the sunshine vitamin because it is made in your skin when the ultraviolet light hits your skin. If you eat a balanced diet and get outside in the sunshine at least 1 to 2 hours a week, you should be getting all the vitamin D you need. As a precaution, especially during the winter, for people who do not get outdoors much (especially during the winter), and for older people whose skin is less efficient with this conversion, milk is fortified with vitamin D. If you do not drink milk, ask your health care professional about supplementation. Note: most cheese and yogurt products are NOT made with fortified milk.
Vitamin E
Functions Vitamin E is the bodyguard for your body. It works as an antioxidant, preventing a chemical reaction called oxidation, which can sometimes result in harmful effects in your body. For example, vitamin E protects polyunsaturated fats, red blood cells, and vitamin A from the destructive forces of oxygen. The cells of the lungs are continually exposed to the destructive properties of oxygen, but vitamin E protects these tissues. It is important for proper functioning of nerves, blood and muscle tissue. Deficiencies Because it is abundant in many foods, a deficiency of vitamin E is rare. However, there are two exceptions. Since the transfer of vitamin E from mother to infant occurs during the very last weeks of pregnancy, premature infants may be deficient. Without vitamin E, the red blood cells rupture and the infant becomes anemic. There are also some people who are unable to absorb fat normally and therefore develop a vitamin E deficiency. In this case the nervous system can be affected. Excesses People who take large doses by mouth do not seem to have major symptoms. However blurred vision, diarrhea, dizziness, headache, nausea, stomach cramps, unusual tiredness, and weakness have been reported. The Tolerable Upper Intake Limit for vitamin E is 1,000 milligrams daily. Amount Needed Vitamin E is a group of substances call tocopherals with different potencies. The amount is given in alpha-tocopherol equivalents as a standard measure. The recommended daily intake for adults is 15 alpha-tocopherol equivalents. Food Sources E is found in a variety of foods. The best sources include wheat germ and wheat germ oil, soybean, corn, safflower and cottonseed oil. Good sources include margarine, mayonnaise, salad dressings, nuts, seeds, peanuts, and peanut butter. Fair sources include whole grains, corn, beef liver, leafy-green vegetables, fish and eggs.
Vitamin K
Functions Vitamin K refers to a group of chemically similar fat-soluble compounds. Vitamin K is necessary to make proteins that cause your blood to coagulate and clot. This stops bleeding. Vitamin K also helps your body make other body proteins for your blood, bones, and kidneys. Deficiencies Vitamin K deficiency is rare. However, a deficiency can lead to defective blood coagulation and increased bleeding and bruising. Certain health problems can cause deficiencies such as malnutrition due to alcohol dependency, celiac disease, ulcerative colitis, cystic fibrosis, and short bowel syndrome. Some drugs may reduce vitamin K levels by altering liver function or destroying the intestinal bacteria that makes vitamin K.
Excesses No symptoms have been observed with excess intake. Moderation is still the best approach. People taking blood-thinning drugs and anticoagulants such as warfarin (coumadin) need to eat foods with vitamin K in moderation. Too much can make blood clot faster. The Tolerable Upper Intake Level for vitamin K has not been determined. Amount Needed The recommended daily intake for adult males is 120 micrograms and 90 micrograms for adult females. Food Sources Vitamin K can be made in your digestive tract by the billions of bacteria that are in your intestines. Some of these bacteria synthesize vitamin K that your body can then absorb. Good food sources include green-leafy vegetables such as spinach and broccoli, pork, liver, whole wheat, oats, and bran. Fair sources include fruits, vegetables, seeds, tubers, milk, and eggs.
Water-Soluble Vitamins
Thiamin (vitamin B-1)
Functions In all the cells of the body, thiamin is needed for the breakdown and utilization of carbohydrates. Deficiencies In the United States, a deficiency of thiamin is rare because refined grains are enriched with this nutrient. Before refined grain products were enriched, a thiamin deficiency could result in a disease called beriberi. Signs of beriberi include loss of appetite, constipation, muscle weakness, pain or tingling in the arms and legs, swelling of the feet, mental depression, memory problems, shortness of breath, and fast heartbeat. Thiamin deficiency does occur in alcoholics because of impaired absorption. Excesses In some people an excessive intake can cause an allergic reaction. For most people, the body excretes the excess consumed. Extra thiamin does not boost your energy level. The Tolerable Upper Intake Level has not been determined due to a lack of data concerning adverse effects. Amount Needed Adult males need 1.2 milligrams of thiamin each day and adult females need 1.1 milligrams daily. Food Sources The best food sources of thiamin include pork, peas, liver, and wheat germ. Good sources include whole-grain and enriched grain products, such as bread, rice, pasta, tortillas, and fortified cereals. Fair sources include pineapple, citrus fruits, milk, spinach, tomatoes, bananas, beans, nuts, seeds, and peanuts.
Niacin
Functions Niacin helps the body to metabolize and release the energy in carbohydrates and fats. It is involved with the making of protein and fat. Niacin helps promote healthy cells, gastrointestinal tract, skin, and nervous system. Deficiencies Pellagra is a disease that develops due to a deficiency of niacin. Symptoms include skin problems, diarrhea, dementia, and depression. Excesses An excessive intake of niacin can cause tingling and flushing of the skin, itching, digestive upsets, low blood pressure, abdominal pain, liver problems, and ulcers. Large doses of niacin have been used along with medication to help lower cholesterol levels. Speak with your physician before ever starting such a treatment plan. The Tolerable Upper Intake Level is 35 milligrams daily for both adult males and females.
Amount Needed Niacin recommendations are given in niacin equivalents (NE). This is because niacin comes from two sources: (1) niacin found in food and (2) the amino acid tryptophan which can be converted to niacin in the body. 1 milligram of niacin equals 60 milligrams of tryptophan. The recommended intake of niacin (as NE) is 16 milligrams daily for adult males and 14 milligrams for adult females. Food Sources The best sources of niacin include meats, poultry, and fish. Good sources include mushrooms, peanuts, legumes, and nuts. Fair sources include enriched grain products. Niacin is also produced in the body from the amino acid tryptophan.
Deficiencies A lack of folic acid produces poorly formed blood cells that cannot carry as much oxygen. A deficiency can affect normal cell division and impair growth. Pregnant women who do not get enough folic acid prior to conception and during the first trimester have a greater risk of having a baby with neural tube defects such as spina bifida. Excesses Consuming too much folic acid can mask a vitamin B-12 deficiency. An excess can also interfere with some medications. Sleep disturbances are possible as well as irritability. The Tolerable Upper Limit Level is 1,000 micrograms daily for both adult males and females. Amount Needed The recommended intake of folic acid for adult males and females is 400 micrograms daily. Food Sources The best food sources of folic acid include liver, and green leafy vegetables. Good sources include lima beans, asparagus, broccoli, nuts, whole grains, fortified bread, rice, macaroni, noodles, cereals, oranges and orange juice, and lentils.
Food Sources The best sources of vitamin B-12 include animal products, such as organ meats, beef, pork, fish, poultry, eggs, milk, and other dairy foods. Some foods are fortified with vitamin B-12 and are fair sources.
Biotin
Functions Biotin helps produce energy in your cells. It helps metabolize protein, fat and carbohydrates. Biotin is required by the body in order for four specific enzymes to function properly in metabolism. Deficiencies A biotin deficiency is extremely rare in people who eat a healthy diet. In rare cases, these symptoms may appear: heart abnormalities, appetite loss, fatigue, depression, dry skin, low blood sugar between meals, acidic blood, and high blood ammonia. A chemical in raw egg whites prevents the body from absorbing biotin. This problem is prevented by cooking eggs, which destroys avidins ability to bind the biotin. Excesses There are currently no reported effects of consuming excess amounts of biotin. Therefore the Tolerable Upper Intake Level has not been determined. Amount Needed The recommended intake for both adult males and females is 30 micrograms daily. Food Sources Biotin is found in a variety of foods. Good sources include eggs, liver, yeast breads, cereals, chocolate, peanuts, cauliflower, nuts, peas, and mushrooms. Fair food sources include milk. Biotin is also produced by the bacteria naturally found in the intestines.
Pantothenic Acid
Functions Pantothenic acid helps with the breakdown and utilization of carbohydrates, proteins, and fats. It also helps the body produce energy in the cells. Pantothenic acid is involved in antibody production, adrenal activity, growth and metabolism. Deficiencies A deficiency of pantothenic acid is rarely a problem for those who eat a healthy diet. Excesses The only symptoms of excessive intake are occasional diarrhea and water retention. An excess may trigger a thiamine deficiency. No Tolerable Upper Intake Level has been determined for pantothenic acid due to a lack of data on adverse effects.
Amount Needed The amount needed by both adult males and females is 5 milligrams daily. Food Sources Pantothenic acid is found widespread in plant and animal foods. Meat, poultry, fish, wholegrain products, legumes, and eggs are considered the best sources. Good sources include broccoli, cauliflower, mushrooms, bran, sweet potatoes, potatoes, lima beans, soybeans, peanuts, peas, oatmeal, and cheese.
Vitamin C
Functions Vitamin C forms collagen, a connective tissue, which gives strength and structure by holding together muscles, bones, and other tissues. It helps to build, repair, and maintain red blood cells, bones, and other tissues. It gives strength and flexibility to blood vessels and capillary walls. This helps to prevent bruising. It helps the body to absorb iron found in plant foods. Vitamin C is necessary for cuts and wounds to heal. It keeps the gums healthy and protects you from infection by keeping the immune system strong and healthy. Deficiencies A lack of vitamin C can lead to a disease called scurvy. Scurvy causes muscle weakness, swollen and bleeding gums, loss of teeth, bleeding under the skin, bruising, poor wound healing, tiredness, and depression. Excesses Vitamin C is water-soluble, so the body excretes any excess consumed. However, very large doses may cause kidney stones and diarrhea. The Tolerable Upper Intake Level is 2,000 milligrams for both adult males and females. Amount Needed Adult males need 90 milligrams of vitamin C daily and adult females need 75 milligrams daily. People who smoke need about twice as much vitamin C daily. Food Sources The best sources of vitamin C include citrus fruits (oranges, grapefruits, tangerines), strawberries, peppers, kiwi, and cantaloupe. Good sources include some green-leafy vegetables, cauliflower, tomatoes, potatoes, and pineapple.
Fiber
Figuring Out the Facts on Fiber
When your parents told you to eat your vegetables, and when Grandma said Eat your beans and cornbread, they knew what they were doing. These foods are excellent sources of fiber. While eating fiber may be great adviceit has the reputation of tasting like cardboard. This could not be further from the truth! Fiber can be a delicious addition to your diet. Read on to learn all the benefits of developing a fiber fixation, along with easy, tasty ways to add it to your diet. What is fiber? Fiber is found only in plant foods. It is found in dried beans and peas, fruits, vegetables, and whole grains. It is a type of carbohydrate that gives plants their structure. Fiber is not digested or absorbed into the body when eaten. It therefore contains no calories. There are two types of fiber. Both are beneficial in different ways: 1. Soluble Fiber (such as pectin) mixes with water to form a gummy substance that coats the insides of the intestinal tract. There, soluble fiber binds to cholesterol and reduces its absorption. This helps to lower blood cholesterol levels. It also delays the absorption of glucose and helps with diabetes control. Sources: oats, seeds, beans, barley, peas, lentils, apples, citrus fruit, carrots, plums, and squash. 2. Insoluble Fiber absorbs water, making the stool larger, softer and easier to eliminate from the body. It keeps the digestive system running smoothly, reducing constipation, hemorrhoids, and other digestive problems. Since the stool is in the intestines for a shorter period of time, less cancer-causing agents deposit in the digestive tract, preventing certain types of cancer. Sources: bran, whole grain products, skins of fruits and vegetables, and leafy greens.
Lowers High Blood Pressure - Fiber-rich foods are also a good source of potassium and magnesium. These two minerals are needed to help regulate blood pressure. Manages Diabetes - Water-soluble fiber also helps to regulate blood sugar by delaying the emptying time of the stomach. This slows the sugar absorption after meals and reduces the amount of insulin needed. Prevents Cancer - Eating a high fiber diet throughout ones life may help prevent certain cancers, such as colon and rectal cancers. Fiber absorbs excess bile acids that are associated with cancer. It also speeds up the time it takes for waste to pass through the digestive system, which decreases the amount of time that harmful substances remain in contact with the intestinal wall. Fiber also forms a bulkier stool, which helps to dilute the concentration of harmful substances. Reduces Constipation, Hemorrhoids, and Diverticulosis - Fiber absorbs water, softening and bulking the stool. This helps it pass through the digestive system more quickly and easily. As a result, fiber prevents constipation. There is less straining with bowel movements so hemorrhoids are less likely to form. Fiber is also a standard therapy for the treatment of diverticular disease. This painful disease occurs when the tiny sacs in the intestinal wall become weak and infected. A high fiber diet helps to keep these sacs from becoming inflamed.
Corn Carrot, 1 med Green beans Spinach Asparagus Celery, 1 stalk Lettuce, 1c Tomato, 1/2
2 2 2 2 1 1 1 1
Whole wheat bread Triscuits, 7 White Bread Green pepper, 1/2 Beans Lentils, 1/2c Pinto beans, 1/2c Lentil soup, 1c Kidney beans, 1/2c Ham / bean soup, 1c
4 4 1 1 Grams of Fiber 7 7 7 7 6
Tasty ways to add fiber to your diet: Try a high-fiber grain instead of rice. Bulgur, barley, and brown rice are great high-fiber substitutions Add beans to your favorite stir-fry, dips, quesadillas, burritos, and tacos. Eat some type of fresh or dried fruit with every meal. Start your meal with a large spinach salad, sprinkled with nuts, seeds or dried fruit. Choose fruit instead of juice. Make a pot of vegetable soup Add extra veggies and/or beans, peas, and lentils to soups, casseroles, and stews. Try Middle Eastern cuisine, such as tabbouleh or falafel. Keep nuts, trail mixes, and cereal mixes available for snacks Buy whole wheat pasta, breads, crackers, and cereals. Top casseroles with wheat germ or bran. Eat the skins of fruits and vegetables when possible. Start your morning with a whole grain, high fiber cereal. Ask for lunchtime sandwiches to be prepared with whole grain bread and topped with veggies.
Cautions: Too much fiber too quickly may cause constipation or stomach discomfort. Increase fiber in your diet slowly, and boost your fluid consumption by drinking 8 glasses of water daily. Use canned beans or dried beans that are thoroughly cooked; the undercooked starch in beans can cause gas. Discard the cooking water because it contains some indigestible sugars. If bothered by gas, try Beano, an over-the-counter product which contains an enzyme that digests bean sugars.
Laxativesexit here: Do not take any laxatives for more than one week without checking with your physician. Do not take a laxative within two hours of other medications. Bulk formers (Metamucil, Citrucel, Konsyl, Serutan). These products absorb water in the intestines and make the stool softer. They are similar to insoluble fiber. They are the safest laxatives. Stool Softeners (Colace, Dialose, Surfak). These products keep the stool moist and prevent dehydration. Saline Laxatives (Milk of Magnesia, Citrate of Magnesia, Haleys M-O). These products act like a sponge to draw water into the colon for easier passage of the stool. Lubricants (mineral oil). Lubricants grease the stool so it moves more easily in the intestines. They also can bind with fat-soluble vitamins (A,D,E,K) and can cause a deficiency over time. In rare cases, pneumonia can occur with usage. Stimulants (Correctol, Dulcolax, Purge, Feen-A-Mint, Senokot). These products cause the intestinal muscles to contract and move the stool through the intestines. They can lead to a dependency.
Balancing the calories you take in with those you put out is the safest, healthiest way to control your weight for the next two weeks, or the next 20 years. It takes about 3500 calories to make one pound of fat. So to lose one pound, you can: a) Burn 3500 excess calories (if you
have a few hours to kill) b) Eat 3500 fewer calories (starvation diet, anyone?) c) A combination of exercise and diet (the best option) For example, to lose one pound in a week, you could simple create a calorie deficit of 500 per day (7x500 = 3500). That could be as simple as cutting out one donut (280 calories) and jogging for 25 minutes (240 calories) each day. Paying attention to both sides of the Equation actually makes it easier to lose weight than relying on one or the other, and is much easier on your body. The Hoodia Diet Set Up process used scientific calculations to determine your current calorie needs as well as calorie and fitness goals to promote weight loss based on the information you provide. By using the meal plans, nutrition tracker and calories-burned tracker, you are able to monitor your calorie intake and output.
Starvation Mode
There is a common misperception that to lose weight, the lower the calories, the better. Ironically, the key may be eating more calories. You can actually hurt your body's ability to lose weight by going too low. Here's why. The body has a protective mechanism. When calories drop too low (we recommend a minimum of 1,200 for women and 1,500 for men) the body reacts as if it is starving and tries to conserve energy. It will lower your metabolism, conserve calories and fat, and you will not burn calories as quickly. This results in a slower weight loss or even no weight loss. This is what's know as "Starvation Mode." When calorie intake falls below 1,200 to 1,500 calories a day, it is also extremely difficult to follow a balanced diet and obtain all the nutrients that are needed by the body to stay strong and energetic and prevent disease. These very low calorie intakes can also lead to other health problems such as eating disorders, gout, gallstones, and heart complications. For these reasons, the Hoodia Diet strongly suggests not going below 1,200 calories daily for women and 1,500 calories daily for men.
Muscle Power
Fat tissue lowers the rate at which one burns calories, because fat tissue requires less oxygen and is very inactive. On the other hand, muscle is a more physically and metabolically active tissue. It therefore burns more calories than fat. Through exercise, especially strength and resistance exercise, you can decrease the amount of fat in your body and increase the amount of muscle. This will then help you burn more calories each and every day, even when youre not exercising. Muscle also weighs more than fat. Near the beginning of your program, you may gain some weight after strength exercising. This is perfectly normal. As the composition of your body changes from fat to muscle, the muscle will help burn off that remaining fat at a faster rate, uncovering your lean, fit muscles.
you have accomplished. Your goal during plateaus is to try not to gain any pounds back. Get energized with a brisk walk. Add on a little jogging or running. Try a new piece of equipment. Test out a strength training routine. Try a new activity like dancing, rollerblading, or crosscountry skiing. Start taking the stairs at home and work.
Some people worry that they could be drinking too much water. Water intoxication results when a dehydrated person drinks too much water without the accompanying electrolytes. You usually need to drink a large volume of water in a very short period of time to be in danger of this, which is why it's not common. If you drink 8 cups throughout the day, you should be fine. So do you really need 8 cups each day? Like most recommendations, it depends. Everyone's needs are different and dependent on several factors such as: your weight, how much you exercise, how many water-rich foods you eat, the amount of muscle mass you have, the weather (such as heat and humidity) and more. But 8 cups a day is still a good goal for the
average person to aim for. The best way to find out how much you need is to check the color of your urine. It should look like you squeezed a lemon in it. If it's much darker, try drinking a little more water. Even if a new study comes out tomorrow that says we don't "need" any water after all, it sure isn't harmful to aim for your 8 cups a day. Are your nutrition recommendations accurate for people who are in wheelchairs (and therefore mostly sedentary)? The Hoodia diet program does have the ability to determine calorie needs for people who get very little activity. However as the dietitian with this site, there are so many issues involved that I encourage you to meet with the following professionals to get the most reliable assessment possible for your needs: 1. A Physical Therapist. Your doctor can give you a referral to a therapist in your area. He or she can then determine the types of activity that you can do safely, such as various forms of aerobic activity, strength training (with weights or resistance bands), range of motion exercises, and stretches. Once your physical therapist gives you a plan, you can then share your activity recommendations with A Registered Dietitian. Your doctor can give you a referral to a dietitian in your area. He or she can then determine your specific calorie needs, based on the activity recommendations from your physical therapist, your medical history and your current health condition.
2.
If your activity is limited, set a realistic weight loss goal knowing that you won't be able to lose weight as quickly as someone who burns a lot more calories through daily activity and exercise. For someone who cannot increase their physical activity due to medical reasons, your calorie deficit for weight loss must come from decreasing your caloric intake alone. People in this situation will also lose weight more slowly than people who can cut calories through both diet and exercise.
Most of the time, what you really want is pleasure and comfortnot a particular food itself. A common scenario is that a stressor has upset the chemical balance in your brain, and it wants you to do something that will produce other chemical reactions to restore balance. This can make you very susceptible to emotional eating and to the appeal of "comfort" foods. This isn't because these foods are addictive. They are nothing more than effective ways to alter brain chemistry, which you've learned very easily and early in life, creating very powerful habits. You know that emotional eating worksfor a few minutes. But then it has the opposite effect. You get more depressed and feel worse. Eating foods high in fast-acting carbs (simple sugars) is not the only way to restore balance and feel good. The trick is finding other ways to soothe yourself in the moment, instead of reaching for something to eat. In fact, anything that calms you, makes you feel good, and helps you relax will give your brain exactly what it needs. A little bit of exercise, a walk outside, a massage, or some soothing music or inspirational reading will cause the release of feel-good chemicals in your brain. The other part of the equation is to develop a good collection of stress management, problem solving, and relaxation practices you can use to keep your brain chemistry in balance. These techniques should help you stay cool, calm and collected all or most of the time, so that your brain chemistry doesnt get out of balance so easily in the first place . The bottom line is that "food addiction" is usually just a habit. Like all habits, it can be unlearned and replaced with something else. You just have to start by believing that you CAN do this.
Does a "raw" vegan diet really enhance health and weight loss?
The Raw diet is a strict vegetarian (vegan) diet that excludes all animal products (meat, dairy, eggs, etc.) and processed foods. It is high in raw fruits and vegetables, but can also include some grains, legumes, nuts, seeds, sprouts, and dehydrated foods. Raw foodists believe that heating foods over 116 degrees Fahrenheit destroys health properties, enzymes, vitamins, etc. and makes food "toxic" to the body. Most raw food advocates also believe in eating only organically grown foods. While adding more raw foods to your diet is healthy for most people, please keep in mind that the benefits that raw foodists tout about their diet are all claims that have NOT been backed up by scientific evidence. Here are a few more of the myths and truths of the raw food diet: Claim: A raw food diet will result in weight loss. Following a raw food diet will allow you to eat as much food as you want and still lose weight. Fact: Too much of anything, raw food or not, will lead to weight gain. Claim: Raw foods contain all the nutrients, protein, and vitamins you need. Fact: When you limit your choices to only raw foods, you are eliminating a tremendous amount of other types of foods, some of which are healthy, and others that are not healthy. Yes, fruits and vegetables contain small amounts of protein, but it's very difficult to meet your protein
needs, let alone your needs for vitamins (such as B12, which only occurs naturally in animal products) and minerals like calcium and iron. Claim: Heat can destroy health-enhancing properties of food. Fact: While it's true that heating can destroy some vitamins, heat can also ENHANCE certain properties. Clinical research shows, for example, that lycopene (the healthy phytochemical found in red foods like tomatoes that protects against certain cancers) is greater in processed foods and better absorbed by the body from heated foods. This is no miracle diet. Not only is it extremely difficult to stick with, but it really limits the foods and variety that you can get. The raw food diet is also risky and can result in nutrient deficiencies, food poisoning (from sprouts and uncooked produce), and lower bone density. Your best bet for weight loss and overall health is to eat a healthy, balanced diet that includes all foods in moderation. A much safer and healthier approach is to avoid or limit highly processed foods. A diet without these foods is high in the raw fruits and veggies, but also in healthy grains, breads, cereals, lean protein sources, and calcium-rich foods like dairy or fortified soy milk. A great book that dispels many of the claims of the raw food diet is The Raw Secrets: The Raw Vegan Diet in the Real World. Be sure to discuss this diet with your health care provider first, in addition to getting plenty of unbiased research about its effects. If you want to try adding more raw foods to your diet in general, a fun raw cookbook is Raw: The Uncook Book: The New Vegetarian Food for Life by Juliano Brotman. His recipes are both beautiful and tasty, but many are time-consuming and contain obscure ingredients.
Increase fiber in your diet slowly, and boost your fluid consumption by drinking 8 glasses of water daily.
How will fasting for religious reasons, such as Lent, affect my weight loss?
Today, religious fasts have different connotations for each individual, based on religious beliefs and preferences. However, it usually is not a complete abstinence from food, but rather it is the omission of one or two food items (often luxury foods) from the diet. Usually the omitted food is something that you would normally eat during the course of the day. Each time you get an appetite for that food, youre reminded of the fast, and will therefore remember the reason for the fast and can pray instead of eating. This can have immense spiritual benefits. Others may fast more restrictively. Most healthy adults can safely fast for one day and their bodies will be able to adjust, drawing upon energy and nutrient stores. However, always check with your physician regarding how fasting will affect your medical conditions, medications, and health history. Certain disease conditions may warrant against fasting altogether. You should also discuss with your doctor the specific danger signs and symptoms that would indicate the need to stop the fast, such as dizziness, light-headedness, inability to focus or concentrate, blurred vision, heart rate changes, etc. Talking with your religious leaders can help you determine an appropriate fasting option to meet both your medical needs and religious commitment. Healthy adults need not worry about altering their metabolic rates when going on a one-day, modified fast. Although the body will sense the drop in calories, it will bounce back when you at food the following day.
Cooked vs. uncookedthat is the question. However, standard serving sizes are always listed in a ready to eat state. When you are dishing the food item onto your plate, this is when the measuring and weighing begins. These standard portions are perfect examples: Meat: 3 ounces, cooked Vegetables: 1 cup, raw Vegetables: cup cooked Pasta, Noodles, Rice, Oatmeal: cup cooked
But many times recipes do not use these standard portion sizes. Here are a few tips to help determine how much is being used: MEAT Meat contains 7 grams of protein per cooked ounce. Example: If the nutrient analysis for a pork chop recipe indicates 35 grams of protein/serving, you can estimate that approximately 5 ounces of cooked meat is used for the serving. GRAIN PRODUCTS Grain products contain about 15-17 grams of carbohydrate, 3-4 grams of protein, 0-1 grams of fat; for a total of 80-90 calories per cup cooked portion. Example: If a pasta salad contains 24 grams of carbohydrates per serving, you could estimate that approximately 3/4 cup of cooked pasta is being used for the serving.
If I consume fewer calories than my plan recommends, will I lose weight faster?
Strange as it sounds, going too low on calories can hurt your ability to lose weight. Here's why. Your body is designed to protect itself from starvation during times of greatly-reduced food availability. So when you eat too little, your body thinks it's starving. To compensate, your metabolism will slow down considerably, making it very difficult (or impossible) for you to lose weight. In this state, your body will preferentially burn everything but your stored body fat. Eating too little poses other problems as well, such as nutritional deficiencies. On top of that, if you later increase your calories after a long bout of eating too few, your body will be more likely to store these calories as fat, in preparation for another future "famine." Your best bet is to aim for a slow weight loss of 1-2 pounds per week by combining a moderate calorie reduction with increased calorie expenditure through exercise. If all the info you entered during your program set-up is accurate, the recommended calorie range you received should be what you need to accomplish this healthy rate of weight loss. Some people have problems eating enough calories when they try to avoid dietary fat especially by always choosing low-fat or non-fat versions of common foods. So try to find some good sources of "healthy fats" (the monounsaturated fat in nuts, olive and canola oils, avocados, etc.), and foods high in Omega-3 fatty acids, like flaxseed, salmon, or tuna. The
following articles will help you boost your overall calorie intake and choose healthy fats to add to your meals and snacks:
Can other drinks such as diet sodas and herbal tea count towards my 8 glasses of water for the day?
The latest recommendations from the Institute of Medicine of the National Academy of Science, Dietary Reference Intake for Electrolytes and Water say: "The fluids consumed do not have to be only water. Individuals can obtain their fluids from a variety of beverages and foods. Contrary to popular opinion, consumers do not need to consume 'eight glasses of water a day' to meet their fluid needs." However my own personal opinion, particularly for people trying to lose weight, is to encourage additional water intake whenever possible. I feel it helps to cleanse the body when weight loss and fat breakdown is occurring. I also know that it helps to keep the hands and mouth busy, so snacking is less. This is a form of behavior modification. I personally know that many people feel better when at least 4-6 glasses of plain old H2O is consumed to help meet total fluid needs.
Are you spreading out your meals/snacks evenly throughout the day? Doing so will keep your energy levels stable all day long. You may be experiencing either a drop in blood sugar because it has been too long since you have eaten, or you could have had a quick surge in blood sugar followed by a sharp drop. Refined carbohydrates/sugar/very large meals can cause this. My advice would be: 1. Avoid or limit caffeine. You should try to have less than 1-2 cups per day of any caffeinated beverage (tea, coffee). 2. Drink more water- this will actually sustain your energy more than coffee will and keep it up. 3. Exercise regularly. This will give you more energy too. 4. Eat several smaller mini-meals throughout the day to keep your energy levels stable. And if all else fails...Take a 20 minute nap in the afternoon!
There are so many aches and pains that most people attribute to being old, sick or tired, when in all actuality, its probably just a case of dehydration. Even a lack of concentration and focus can be attributed to a lack of water. It only makes sense, considering our brains are made up of 90% water. Those nagging headaches we often get, that most people shrug off as part of life or the common cold can also just be a case of dehydration. What about those painful joints that we complain about? Water works as a lubricant the two opposing surfaces (for example, the femur and the tibia at the knee) will glide freely and minimize friction damage, causing less pain.
I've heard that hydrogenated oils are bad for you. What foods should I avoid?
Your sources are absolutely right...hydrogenated oils are very unhealthy for you! They are also known as Trans Fatty Acids. More food labels are providing information on how much Trans Fatty Acids are in the product, thanks to a new law passed in 2006 that requires it to be listed on the Nutrition Facts label. Trans Fatty Acids are mainly found in processed foods, because they help prolong the products shelf life. They are also a side effect of deep fat frying at most fast food restaurants (chicken, fries, cheese sticks). Here are some tips to help you reduce the number of Trans Fatty Acids in your diet:
To keep your sodium intake to a healthful level, try these tips: Eat more fresh or frozen fruits and vegetables which are naturally low in sodium. Use salt either at the table or in cooking, but not both. Request that restaurant meals be prepared with less or no salt. Rinse canned vegetables and beans to remove some of the added sodium before using in a recipe. Beware of condiments...ketchup, soy sauce, salad dressings, etc. can be very high in sodium. Purchase low-sodium versions of foods you eat often...low sodium frozen dinners, canned soups, salt-free spaghetti sauce, etc. Use fresh meat, poultry, and fish instead of cold cuts, sausage, hot dogs, metts, brats, bacon, and canned meats. Use unsalted pretzels, fresh or dried fruits, raw vegetables, and unsalted crackers instead of salty snacks like potato chips, pretzels, corn chips, nuts. Try plain cooked rice and homemade pasta instead of rice and pasta mixes.
Select herbs, spices, vinegars, pepper, lemon pepper, herb seasoning blends (Mrs. Dash), or try one of these blends.
SPICE OF LIFE 1T ground marjoram 1T ground savory 1T ground thyme 1 1/2t ground basil 1 1/2t pepper 1 1/2t oregano Combine and mix well. Great on chicken, fish and in your favorite tomato dish. ZESTY HERB SEASONING 1/4 cup instant chopped onion 1 T sweet basil 1 T ground cumin 1 T garlic powder 1 T black pepper Mix well. Enjoy on salads and vegetables SOME LIKE IT HOT 1 t chili powder 2 t ground oregano 2 t black pepper 1 T garlic powder 1 T dry mustard 6 T onion powder 3 T paprika 3 T poultry seasoning Mix well. Use on meats, chicken, fish and chili.
What are the best foods for someone with high blood pressure?
Your sodium levels are most important, so when it comes to food choices, the less processing the better. Fresh foods contain much less sodium than boxed, canned or frozen. Make sure you are getting at least 1000 mg calcium daily from low-fat dairy. And be sure to include at least 5 or more servings of fruits and vegetables (little processing if possible) for the potassium benefits.
Also, there are several nutrients that vegetarians and vegans need to make sure they're getting. Vitamin B-12, for example, is hard to come by in plant foods. Vegetarians and vegans need to be conscious about this nutrient (available in vegetarian supplements and fortified in nutritional yeast and some other foods), along with adequate calcium intake (found in dark leafy greens, almonds, broccoli, and fortified juice and soy products). Still some other vegetarians might want to monitor their intake of other nutrients like iron. When done right, a vegetarian or vegan diet can be very healthy. But it's important to include plenty of highly nutritious foods into your diet at the same time.
Concentrate on food quality and calorie distribution throughout the day. Try things like: Eat more calories during breakfast and lunch Have a good dose of protein with each meal Never eat carbs without protein Have some good fat at every meal Eat plenty of fiber Get some of that fiber from raw veggies (lots of chewing!) Drink plenty of water Have some protein and healthy fat, plus fiber with every meal, to provide satiety as well as slow the emptying time of the stomach. Try an apple and some nuts, or cheese and whole grain crackers. Start keeping a food diary of what you are eating. Note how much you eat and how you are feeling when you eat is it true hunger, or is it related to boredom, depression, stress, anxiety, excitement, or fun? It may bring awareness to your eating habits.
a bowl of cereal/milk, hot chocolate, yogurt, 1/2 sandwich, fruit. Keep track of exactly how much you can have of each snack for 200 calories so you dont fool yourself or make bad decisions at the last second. Now you have set limits and have a plan. If you are willing to fix a snack, sit at the table and eat it (without watching TV, etc.) then you are probably truly hungry and not just eating out of boredom.
My most difficult time is late evenings. How can I resist the temptation to snack at this time of day?
I understand that you may want to "graze" at night, but part of a diet is changing your lifestyle. It takes will power and a lot of work to change your habits. If you do graze all night, you will definitely be over in calories, and you will not be sticking to your diet. Knowing that about yourself, you could probably adjust your meals a little. Eat less in the morning and at lunch and then have a larger dinner and save your snacks for later in the day. It doesn't matter how you break up your calories. As long as you stay within your limits, you will be okay. Ideally, you should try to limit eating very late as it is best to spread out your calories throughout the day. This can seem daunting if you haven't done it before, but try to start with small changes. No one can expect to completely change their habits overnight. Maybe you'll be a little over in your first few days. Use the nutrition tracker and learn about your habits to see where you can improve. Check out the articles in the Resource Center under Nutrition and Motivation for more help about staying motivated and on track, and ways to start changing your diet to be healthier.
Can you explain the concept of "burning more calories than you consume" in order to lose weight?
It sounds like you're referring to a "calories in vs. calories out" type of equation. First you need to understand that one pound of fat is made up of roughly 3,500 extra calories. So in order to lose one pound of fat, you need to create a caloric deficit of 3,500 calories. Basically, you can create a deficit of calories in three different ways: 1. Eat fewer calories than you burn each day. Keep in mind that your body burns calories all day long as part of your basal metabolic rate (BMR), because it takes energy (calories) for your body to perform basic physiological functions that are necessary for lifebreathing, digesting, circulating, thinking and more. On top of that, physical activity (bathing, walking, typing and exercising) uses even more calories each day. It's not important for you to know what your BMR is. Your Hooida Diet has already estimated your BMR based on variables like age, gender and weight, so you don't have to do any calculations. The calorie goal recommended in your Hoodia Diet plan will help you create a caloric deficit and lose weight. Example: If you eat 500 fewer calories each day for a week, you'll lose about one pound of fat (500 calories x 7 days = 3,500 calories). Again, keep in mind that your Hoodia Diet
has already done these calculations for you, so simply follow the calorie recommendations on your plan (don't eat less than is already recommended). 2. Burn more calories than you consume by increasing your physical activity. If you eat enough calories to support your BMR, but exercise more, you'll create a caloric deficit simply by burning extra calories. This works only when you're not overeating to begin with. Example: Regardless of your BMR, if you exercised to burn an extra 500 calories each day, you'll lose about one pound of fat in a week (500 calories x 7 days = 3,500 calories). 3. A combination of eating fewer calories and exercising to burn more calories. This is the most effective way to lose weight and keep it off. It's much easier to create a substantial calorie deficit when you combine dieting with exercise because you don't have to deprive yourself from food, and you don't have to exercise in crazy amounts. Example: If you cut just 200 calories a day from your diet and burned just 300 calories a day by exercising, you'd lose about one pound per week. Compare that to the other examples aboveyou're losing weight at about the same rate without making major changes to your diet or exercise routine. Some people hate to cut calories, while others hate to exercise, so a combination approach allows you to do more of whatever comes easier for you. As long as you are consistent, your calorie deficit will "add up" over time, and youll slim down. But it's important to remember that your Hoodia Diet Nutrition and Fitness recommendations are already based on the goals you created. You don't have to do any extra math. Simply follow the Nutrition and Fitness recommendations on your Trackers and you'll be creating the deficit needed to reach your goal weight! It's also important to note that although this math seems relatively simple, our bodies are very complicated and you might not always see the results you expect based on equations alone. Many other factors can affect your weight loss rate along the way.
What is the best type of diet to lose body fat while maintaining lean muscle mass?
The best diet for weight loss with muscle maintenance is also the safest diet and one that can be followed for a lifetime. This type of diet: Restricts calories by 300-500 daily, aiming for a 1-2 pound weekly weight loss but not so low that the body goes into starvation mode. Encourages a fitness program to boost metabolism and health benefits. Allows for a variety of foods to meet the body's nutritional needs. As far as the breakdown of carbs/protein/fat, a good range would be: Carbs; 45-65% Protein; 10-35% Fat:20-35%