Those who are looking to lose weight are generally recommended to perform more physical exercise and activities.
While there are many different types of exercising tips that will be
able to help those attempting to lose weight, there have been many who
have claimed that green tea and weight loss go hand in hand due to the
natural abilities of green tea to promote exercise.
Depending on the amount of green tea that is consumed in a diet,
green tea has been associated with many beneficial reactions, and it
has been known to be able to effectively provide many with the type of
natural reactions that has been needed.
One diet program that has proven itself over and over is The Diet Solution program.
This is the perfect combo for green tea and weight loss because when put together, it simply works.
Green tea and weight loss has always been associated with one
another as green tea has been known to be able to promote exercise in
the sense that those who have consumed green tea regularly have been
able to complete more vigorous exercises for longer periods of time.
There have been many different studies that have been able to prove this point with the most famous one performed on mice.
The mice that had taken green tea were able to perform exercise 24% longer than those that did not.
It appeared as if green tea was able to provide the mice with the
type of energy needed to perform vigorous exercise for longer periods
of time.
Due to the fact that green tea has been known to have such
properties, it has been seen as one of the best drinks for those who
are interested in weight loss.
In fact, green tea and weight loss have constantly been associated with one another for many different reasons.
Other than being able to promote longer exercising times, green tea
and weight loss have also been associated with one another due to many
other reasons.
Green tea has been known to be able to provide those looking to lose
weight with the nutrients and vitamins needed to activate enzymes that
break down fatty acids.
It has also been known to be able to help cleanse the system and get rid of unwanted wastes.
With all of the beneficial properties associated with green tea, it is one of the most recommended products for those who are interested in weight loss.
The pillars of good health: diet, exercise, and strawberry daiquiris. OK, maybe not. But it’s not as far off as you’d think.
“One
of the most consistent findings in recent nutrition research is that
moderate alcohol consumption can improve health and lead to a longer
life,” says Eric Rimm, Sc.D., associate professor of epidemiology and
nutrition at the Harvard School of Public Health.
But before you
down an entire bottle of celebratory bubbly, bear in mind that
moderation is the key to booze’s benefits. That means one drink a day on
average for women and two drinks a day for men (beyond that, you up
your risk of a whole host of diseases). Stay within that saucy sweet
spot, and the side effects of alcohol benefit your body in some
surprising ways. Here are five good reasons to raise a glass.
Protect Your Ticker
Red wine has
long been considered the elixir of heart health. But you don’t have to
crack a bottle of Merlot to drink to your heart’s content, Rimm says.
Moderate intake of any boozy beverages can cut your risk of heart
disease by up to 40 percent, according to a review of more than 100
prospective studies from the Harvard School of Public Health.
HOW
IT WORKS: Much of alcohol’s benefit to heart health has to do with its
ability to raise good (HDL) cholesterol, lower bad (LDL) cholesterol,
and reduce blood problems that can lead to clogged arteries (and the
heart attacks they cause).
DRINK THIS: Pinot Noir. It contains
more disease-fighting antioxidants than any other alcoholic beverage.
Just be sure to put a cork in it after one glass if you’re a woman, two
if you’re a man.
Beat Belly Bulge
Forget the
ill-fated beer belly—when regularly consumed in moderation, alcohol can
actually help fight fat. A 2010 study published in The Archives of
Internal Medicine found that women who had one or two drinks a day were
less likely to gain weight than those who shunned the sauce.
HOW
IT WORKS: Researchers believe that the bodies of long-term moderate
drinkers somehow adapt to metabolize alcohol differently than those who
concentrate their cocktails into the occasional big night out. Plus,
women who drink moderate amounts of alcohol tend to eat less food,
particularly carbohydrates, according to Lu Wang, lead researcher on the
study and an instructor at Brigham and Women's Hospital.
DRINK
THIS: A bottle of light beer. The women in the Archives study were
served no more than two 4-ounce glasses of wine or two 1.5-ounce shots
of liquor a day, which is a lot less than you’ll get from most
bartenders or waitresses. Sipping from a bottle makes it easy to keep
portions under control. Sam Adams Light, Michelob Ultra, and Guinness
Draught all keep calories in check without sacrificing flavor.
Reduce Risk of Diabetes
A drink a day
keeps diabetes away? Surprisingly, it can help. A 2005 report published
in Diabetes Care found that moderate amounts of alcohol—up to a drink a
day for women, up to two drinks a day for men—reduces risk of type 2
diabetes by up to 30 percent.
HOW IT WORKS: Alcohol increases
levels of a hormone that improves insulin sensitivity. In other words,
it makes it easier for your body to process glucose and use it as
energy. This helps reduce the amount of sugar in the bloodstream and
ultimately reduces risk for developing diabetes.
DRINK THIS:
Bloody Mary. You’ll be completely satisfied by just one serving and the
antioxidant lycopene in tomato juice offers a heart-healthy bonus.
Boost Brainpower
Your brain’s
probably familiar with the downsides of drinking (Karaoke was such a
great idea… until a video of your performance showed up on Facebook),
but if you sip smart, a little tipple can help prevent cognitive
decline. Researchers from Loyola University found that moderate drinkers
were 23 percent less likely to develop cognitive impairment,
Alzheimer’s disease, and other forms of dementia compared to
non-drinkers.
HOW IT WORKS: Researchers hypothesize that since
moderate drinking raises good cholesterol, it can improve blood flow to
the brain. Alcohol could also “toughen” brain cells by stressing them a
little, preparing them to cope with major stresses later in life that
could cause dementia.
DRINK THIS: Wine. It was found to be more
beneficial than beer or hard liquor for boosting brainpower, according
to the Loyola researchers.
Say Goodbye to Gallstones
Gallstones—hard,
pebble-like deposits that form inside the gallbladder and are generally
made up of hardened cholesterol—might cause pain or cramping in the pit
of your stomach. Avoid that unfortunate feeling by adding a little
alcohol to your daily diet. Research shows that regular moderate alcohol
consumption (5-7 days per week) reduces risk of gallstones. In
contrast, infrequent alcohol intake (1-2 days per week) showed no
significant association with risk.
HOW IT WORKS: Remember how
alcohol increases good cholesterol in your bloodstream? Well, it affects
cholesterol in the gallbladder too. Plus, being overweight is one of
the main risk factors for developing gallstones, so moderate drinking
can reduce your risk by helping you maintain a healthy weight.
DRINK
THIS: Eppa Sangria. It’s the first certified organic sangria and
delivers twice as many antioxidants as a glass of red wine. Plus, one
glass only sets you back 120 calories.
Chocolate has always been a popular treat, but now science provides evidence that it can be a healthy part of the diet, too. The health benefits come from the cacao, which contains phenols, a class of phytonutrients. Dark chocolate provides increased health benefits because it does not contain the sugar and dairy that milk chocolate does, which can cancel the cacao benefits out. Also of importance to the health of the environment and farmers is organic and Fair Trade chocolate since it is grown without pesticides and the workers obtain a fair wage.
Properties
According to the book, "Anticancer: A New Way of Life" by David Servan-Schreiber, dark chocolate must contain more than 70 percent cacao to be truly considered dark. Dark chocolate contains a number of antioxidants, polyphenols and proanthocyanidins, all of which help to slow the growth of cancer cells. These beneficial components increase the higher the percentage of cacao. It also has one of the lowest glycemic indexes of sweet foods and can help placate sweet cravings quickly due to its richness.
Dagoba Organic Chocolate uses sustainably grown cacao from South America and Madagascar, according to its website. It is certified Fair Trade by Transfair, and it partners with the Upala Cacao Cooperative in Costa Rica to help in reforesting the region. Dagoba offers several dark chocolate bars with fruits and nuts, including the lavendar blueberry bar, which creates a "calming experience" upon consuming it, according to the company's website. Also available is the superfruit bar, which contains acai and goji berries, which are high in antioxidants. Dagoba also offers drinking chocolates and baking products.
Endangered Species Chocolate
Endangered Species Chocolate is also sustainable and Fair Trade, sourcing cacao from farm cooperatives that use responsible labor practices. Its chocolate is not only certified organic, but also gluten-free and kosher, along with its dark chocolate choices being certified vegan. Its packaging is also certified recyclable. When it comes to its dark chocolate bars, the company offers a 70 percent cacao bar; one with cacao nibs, yacon and acai; another one with goji berry, pecans and maca; and one with golden berry and lucuma.
Equal Exchange Chocolate
Equal Exchange is another company that develops Fair Trade and organic chocolate bars. The company uses Swiss standards in making its chocolate while obtaining cacao from farmer co-operatives in the Dominican Republic, Panama, Peru and Ecuador. It also gets fairly traded organic sugar from co-operatives in Paraguay and fairly traded vanilla from Madagascar. It offers several plain dark chocolate options, ranging from 65 to 80 percent cacao. Flavored options include dark chocolate with almonds or with espresso bean. All of its dark chocolate choices are vegan and gluten-free.
Theo Chocolate
Like the previous chocolate bars, Theo is organic and Fair Trade. But according to its website, it is the only "bean-to-bar" chocolate factory in the United States. It also claims to source its ingredients locally whenever possible. Like Dagoba, Theo chocolate is shade grown and pesticide-free, better for your health and the environment. Its darkest bar is 91 percent cacao, offering a high level of antioxidants. Other dark chocolate flavors include toasted coconut, fig, fennel and almond, coffee and one bar contains an original flavor: bread and chocolate.
The brain has many nutritional
requirements to perform its roles. In terms of energy, the brain needs
glucose, which is easily metabolized from carbohydrates. In terms of
protection, the brain needs various vitamins and antioxidants. In terms
of performance, still other vitamins and fatty acids are required. The
best brain foods contain many of these important nutrients in an easily
digestible form.
Whole-grain Breads
Cooked
and ground whole grains, such as wheat, oatmeal, barley and millet, are
healthy carbohydrates that can be digested quickly to yield glucose
sugar. A convenient way to consume whole grains is as baked breads,
although crackers and cereals can be just as nutritious. According to
"Advanced Nutrition and Human Metabolism," glucose is the main fuel for
the brain, and at least 100 g of carbohydrates need to be eaten daily to
provide enough glucose to power brain functions. Whole grains are also
good sources of B vitamins, selenium and soluble fiber. Soluble fiber
can regulate blood cholesterol levels, which reduce the risks of
cardiovascular diseases and brain injury, such as stroke.
Fatty
fish -- such as salmon, mackerel, tuna, herring and sardines -- are not
only rich sources of protein, B vitamins and calcium, but also
essential fatty acids. Perhaps the most important fats are omega-3 fatty
acids, which are essential for brain and nervous system function.
According to "Biochemical, Physiological and Molecular Aspects of Human
Nutrition," omega-3 fatty acids are required for myelin synthesis;
myelin is the protective sheath around nerves that allows for speedy
flow of brain impulses. Further, omega-3 fatty acids play crucial roles
in behavior and cognition; deficiencies have been associated with
depression, dyslexia and attention-deficit disorders.
Antioxidant-rich Berries
Blueberries
are especially rich in antioxidants, which act to protect blood vessels
and the brain from the oxidative stress created by free radicals. One
of the antioxidants is vitamin E, which can combat age-related loss of
cognitive abilities. A study published in a 2005 edition of "Nutritional
Neuroscience" found that diets rich in blueberries significantly
improved the learning capacity, memory and motor skills of aging rats.
Further, the anthocyanins in blueberries were found to promote new
neuron growth in the amygdale region of the brain.
Nuts and Seeds
Many
nuts and seeds are good sources of protein, minerals, vitamin E,
omega-6 fatty acids and some essential amino acids. As an example,
pumpkin and sesame seeds are both rich in tyrosine, the amino acid
required for dopamine synthesis. Dopamine is a neurotransmitter that
regulates mood and coordinates movement. Many nuts and seeds are good
sources of B vitamins. According to "Vitamins: Fundamental Aspects in
Nutrition and Health," vitamin B-6 is needed to produce dopamine and
serotonin, which are both essential for communication between neurons.
Folic acid is needed by the brain to maintain memory and concentration.
Vitamin B-12 is associated with higher brain functions, and its
deficiency leads to symptoms very similar to Alzheimer's disease.
Examples of particularly healthy nuts and seeds include walnuts,
almonds, cashews, hazelnuts, flaxseeds and sunflower seeds.
Diet can have a profound affect on
how we age. The basic ingredients of a healthy, anti-aging diet are not
too surprising: a wide variety of fresh fruits and vegetables, some
protein, and a small dose of healthy fats. Beyond that, however, there
are some foods that exhibit truly remarkable anti-aging properties.
Blueberries
Blueberries
contain vitamins C and E as well as antioxidants called anthocyanins
which are known to neutralize free radicals and provide support to the
cardiovascular system, the eyes and the digestive system.
In a 1999 study at the Jean Mayer Human Nutrition Research Center on
Aging at Tufts University, rats that were fed blueberries in addition to
their regular chow scored better on tests of balance and coordination
as they aged. In a study at the University of Michigan, after 90 days of
eating blueberries, rats had better insulin sensitivity and lower
fasting blood sugar--important indicators of a reduced risk for
diabetes, one of the most common diseases of aging. A University of
Reading and Peninsula Medical School study showed that rats that ate
blueberries had less cognitive decline with aging as well.
Olive
oil's protective qualities for both the heart and in regard to cancer
come from polyphenols, which are powerful antioxidants. These findings
have been reported in The Journal of Nutrition and the European Journal
of Cancer Prevention, among others.
In addition to other benefits, a Journal of the American College of
Nutrition study suggested olive oil and other Mediterranean diet staples
may be connected to less wrinkling of skin.
Green Tea
Green
tea is another food loaded with antioxidants, including vitamin C,
vitamin E, lutein, zeaxanthin and catechins. As reported in The Journal
of Nutrition, Cancer Prevention Research and elsewhere, a growing number
of studies indicate that it has some protective effects in regard to
certain cancers as well as liver damage.
A study reported in the Journal of Agricultural and Food Chemistry
suggests that green tea antioxidants called catechins travel to the
tissues of the eyes where they may reduce oxidative stress for up to 20
hours. A German study improved the effects of LED skin treatments for
wrinkles by adding a lotion made of green tea extract.
Red Wine
The
results from numerous studies have been reported in Carcinogenesis,
Nature and Clinica Chimica Acta: the International Journal of Clinical
Chemistry. Red wine contains several antioxidants, including a
polyphenol called resveratrol that may help ward off age-related
illnesses. In one study, resveratrol appeared to prevent cancer by
limiting tumor growth in rats. In another study, resveratrol extended
the lifespan of mice on a high-calorie diet.
Soy and whey protein are being added to more and more foods, but it may be doing more harm than good.
These days, you’re no longer restricted to the meat, dairy
and nut aisles to check protein off your grocery list. That’s because
food manufacturers are packing protein into foods that often never had
it naturally, from cereals and granola bars to chai tea—and boasting of
its benefits. MORE: The Science of Digestion
The trend of food products with added soy or whey protein, which
makes up 85 percent of the protein added to these foods, coincides with
the popularity of high-protein diets as a way to shed excess pounds,
points out Elisa Zied, a registered dietitian and author of “Nutrition At Your Fingertips.” But, we may not need the extra protein. In fact, it may cause more harm than good.
“As Americans, we are kind of ‘over-proteined,’” says Kristin Kirkpatrick, R.D.,
YouBeauty’s Nutrition Expert and wellness manager for the Cleveland
Clinic’s Lifestyle 180 program. In fact, Americans tend to take in twice
the amount of protein they need already, according to the Physicians Committee for Responsible Medicine.
“When you look at some of the healthiest societies in the world, they
get a fraction of the protein we do,” adds Kirkpatrick. “Very rarely
would someone need to add more than what they are getting in their
regular diet.”
Doctors and nutritionists have long recommended high-protein diets to
aid in weight loss, but it wasn’t until recently that scientists mapped
out just why protein is beneficial. According to research published in
the journal, Cell, earlier this month, digested proteins set off a chain
reaction in the digestive, nervous and circulatory systems that relay
feelings of fullness hours after eating. Being satiated long after a
meal cuts down on unnecessary snacking and helps you eat less. MORE: Can Certain Foods Speed Up Weight Loss? The Risks of Too Much Protein
Protein is one of the most fundamental building blocks in our body,
needed for the formation of every cell in the human body, but too much
of it can be dangerous to your health, notes Zied and Kirkpatrick.
The kidneys are responsible for metabolizing protein waste products.
Consume too much and the organs are forced to work overtime. Protein can
also cause the body to excrete calcium, which can increase the risk of
bone loss and osteoporosis. In an effort to up protein levels, some
people increase their intake of meats that contain saturated fat, which
raises blood cholesterol levels and consequently, the risk for heart
disease, explains Zied.
What's more, high-protein diets usually come with the stipulation
that you need to cut your carbohydrate intake so your body will burn its
own fat for fuel instead of carbs, a metabolic state called ketosis.
But ketosis can create ammonia as a byproduct, warns Kirkpatrick, which
can be toxic to the body in the long run.
Consuming too much protein can also have the complete opposite effect
than intended, leading to weight gain if dieters aren’t careful to cut
calories from other food sources, notes Zied.
Having a proper balanced diet will
help you feel good about yourself and help improve your overall health.
Maintaining a balanced diet includes making a lifestyle change by
eliminating bad foods from your daily intake and replacing them with the
government recommended amount of fruits, grains, protein, dairy and
vegetables. Learning how to identify, grow and purchase foods that are
healthy for you can help you take steps toward living a long, healthy
life.
Guidelines
MyPyramid.gov,
developed by the United States Department of Agriculture, establishes a
set of dietary guidelines for Americans to follow to stay healthy. The
MyPyramid program urges that you make sure your daily diet includes only
a small amount of cholesterol, sodium, sugar, saturated and trans-fat
choices.
Switching out processed foods or high-fat foods for lean meats, fish,
eggs, nuts and poultry will help reduce the amount of high-fat food
intake. For a properly balanced diet, focus on whole grains, fresh
vegetables, fruit and low-fat dairy products.
To
follow a balanced diet, you need to learn how to establish a menu that
you can live with on a daily basis. The USDA notes that the average man
between the ages of 31 and 50 should consume approximately 2,200
calories per day and a woman of average height and weight should consume
around 1,800 calories while eating three to five small meals throughout
the day.
The USDA recommends adults choose foods from each of the six food
groups: vegetables, grains, milk, fruit, meat and beans, and oils. Daily
consumption ranges between 2 to 3 cups for vegetables, 5 to 8 ounces
for grains, 3 cups for milk, 1 1/2 to 2 cups for fruit, 5 to 6 1/2
ounces from the meat and beans group, and 5 to 7 tsps. of oil.
Health Benefits
The
Children, Youth and Women's Health Service states that there are
several benefits to healthy eating. This includes maintaining proper
body weight, increasing your energy levels and allowing your brain to
function properly. Eating a proper balanced diet can also help you
reduce your risk for developing heart disease and diabetes.
Lifestyle Change
Along
with eating the right foods, you also need to make a lifestyle change.
Because many fad diets don't work, changing your lifestyle by making
healthier food choices makes it easier to be healthy by not depriving
yourself.
The American Psychological Association suggests making lifestyle changes
you can live with. Losing weight and seeing results with lower
cholesterol and blood sugar levels is not something that can happen
overnight. Avoid junk food and high-fat, processed food that contains
empty calories and preservatives.
Tips
When
following a proper balanced diet, you will run into temptation and
challenges along the way. Reiterating healthy eating tips helps you stay
on track and remain focused, according to HelpGuide.org.
Stay in tune with your body and ask yourself if you really are hungry
before you pick up a snack. Make sure to always eat breakfast and eat
smaller meal portions throughout the day rather than three large meals
and no snacks. Avoid eating in front of the television or computer, as
this may allow you to overeat or lose focus regarding portion control.
Model your healthy eating habits by sharing with your friends and family
how you are making a lifestyle change and how they can too.
In essence, kids have the same
basic nutritional guidelines that adults do. It's important for them to
eat many fresh fruits and vegetables, get a variety of nutrients in
their diets, limit extra fat and sugar and be physically active on a
daily basis. Learning more about how to inspire those healthy habits and
what kids should be eating every day can help successfully guide
parents through mealtimes.
Guidelines
The
three main types of nutrients that kids and adults need are protein,
carbohydrates and fat. The Mayo Clinic provides a percentage breakdown
by age of how many calories per day should come from each type of
nutrient. For toddlers, five to 20 percent of their daily 1,200 calories
should come from protein, about 55 percent from carbohydrates and about
35 percent from fat. Kids between the ages of four and eight need about
1,600 calories per day, with a breakdown of 20 percent from protein, 55
percent from carbohydrates and 25 to 35 percent from fat. The
percentage breakdown for older kids is the same, but they may need more
calories each day.
Huge
desserts and oversized soda containers can leave kids with inaccurate
ideas about proper portion size. KidsHealth.org suggests teaching kids a
plate division method at mealtimes. One quarter of the plate should be
filled with protein, one quarter with starch and half with vegetables.
Use moderately sized plates so that the portions are not too big. In
general, a proper serving of any whole food for most kids is between 1/2
cup and one cup.
Food Pyramid
The
U.S. Department of Agriculture's food pyramid for adults is also
applicable to children. It has five main groups: grains, vegetables,
fruits, nonfat or low-fat dairy products and lean proteins. The USDA
recommends that elementary-aged kids eat about five ounces of protein,
three cups of dairy, 1 1/2 cups of fruit, 2 1/2 cups of vegetables and
six ounces of grain every day.
Tips
Keep
offering a variety of healthy foods, even if kids refuse them at first.
Set a healthy example by eating nutritious foods yourself and avoiding
high-fat and high-sugar snacks. Offer to involve kids in the cooking
process so that they have a stake in how the recipe turns out and what
they want to eat.
Considerations
Remind
kids that getting exercise and being active is just as important as
eating healthy foods. Offer to play sports or outdoor games with them,
take daily walks and try other types of exercise. Keep in mind that how
kids eat may be nearly as important as what they eat. HelpGuide.org
notes that kids who regularly share meals with their families are more
likely to eat fresh foods and less likely to choose unhealthy snacks.
Whether an athlete is recreational
or elite, young or old, it is important to maintain a nutritious,
well-balanced diet. Proper nutrition is essential to reach peak
performance. Unfortunately, there are many sources of misinformation
regarding a proper diet for athletes, and they can do as much harm to an
athlete as good nutrition can help.
Stay Fueled
What
you eat is the fuel source for your activity. As an athlete your body
requires unique, disciplined, nutritional needs, compared to the
non-athlete, in order to supply your body with enough calories to
provide energy and support growth. The Nutrition Guide for Athletes
recommends that you avoid skipping meals because it lowers the energy
stores necessary for exercise. If you don't eat enough calories in a
day, you're body will begin to break down its muscles for energy,
inhibiting you from reaching peak performance.
If
you feed your body with a well-balanced diet containing all of the
major nutrients it will perform better, reduce risk of injury and become
less fatigued. A diet that contains a variety of wholesome foods can
provide all the vitamins and minerals athletes need to maintain support
good health. Athletes need energy provided in the form of carbohydrates,
fat, protein, vitamins and minerals. According to Winning Nutrition for
Athletes, the ideal diet should contain 45 percent to 55 percent of
calories from carbohydrates, 25 percent to 35 percent of calories from
fat, and the remaining 10 percent to 15 percent from protein. This means
eating a variety of foods on a daily basis from all of the food groups
including grains, meat and beans, fruits and vegetables, dairy and oils.
The Importance of Carbohydrates
Carbohydrates
are the predominant source of energy in sports that require high levels
of strenuous activity such as soccer, triathlons, wrestling and
football. These intense activities may result in the depletion of
carbohydrate stores. The ACES Sport Nutrition for Young Adults article
by Robert Keith, claims that if the exercising muscles do not have
enough carbohydrates, performance will decrease. The athlete may feel
sluggish, tired, and slow. Thus, a diet adequate in carbohydrate is
especially important for an athlete to obtain peak performance. Good
sources of carbohydrates include fruit, cereal, oats, breads, and
pastas. They should be consumed about two or three hours before a high
intensity event.
The Importance of Protein
The
protein needs of athletes have been the subject of considerable debate.
According to Mahan's 2008 text, "Krause's Food and Nutrition Therapy,"
consuming more protein than the body can use is not necessary and should
be avoided. Diets high in protein may result in diuresis and
dehydration. Foods high in protein are often high in fat, creating a
challenge in maintaining a low-fat diet. On the other hand, Mahan also
claims that inadequate intake of protein can result in negative nitrogen
balance. This can lead to increased protein metabolism, causing muscle
wasting, training intolerance, and retarded recovery.
The Importance of Fat
Fat
is the most concentrated source of energy, supplying twice the amount
of calories as carbohydrates and proteins. While fat is the major fuel
source for light-to moderate-intensity exercise, Mahan claims that no
attempt should be made to consume large amounts before and event unless
the athlete is eating less than 15 percent of calories from fat.
Conversely, severe fat restriction may limit performance and is not
recommended.
Stay Hydrated
What
you drink is as important as what you eat. Your body relies on water
for a lot more than quenching thirst. This vital nutrient helps to
control your body temperature, flush toxins, and retain moisture. Not
getting enough water can lead to fatigue and injury. Your body is
constantly losing water through breathing, bathroom breaks and sweating,
so it is important that you constantly replenish to keep your body
fluids in balance. You should drink water throughout the day, not only
when you are thirsty.
Losing weight is directly related
to the foods you put in your body and your level of physical activity.
Cut your calories and eat nutrient-dense foods to help reach your ideal
weight. Schedule an appointment with a registered dietitian. She can
help you design a daily meal plan that can put you on a path to weight
loss.
Calories
Pay
close attention to the amount of calories you consume and spread them
out into several small meals throughout the day. Each pound of body fat
contains 3,500 calories. Plan to lose about 1 to 2 lbs. per week. You
will need to cut your daily caloric intake by 500 calories to lose 1 lb.
a week, or by 1,000 calories to lose 2 lbs. per week. You can also burn
calories by increasing your physical activity.
Your
body gets energy from the carbohydrates, protein and fat in foods.
Carbohydrates and protein each provide 4 calories per gram. Around 45 to
65 percent of your total calories should come from carbs, and 10 to 35
percent should come from protein, suggests MayoClinic.com. Fat is a
concentrated energy source. Each gram of fat contains 9 calories. About
20 to 35 percent of your calories should come from fat.
Food Portions
The
U.S. Department of Agriculture developed the website MyPyramid.gov to
outline proper food portions within each food group. Measure your food
portions to help you lose weight. You need 3 to 4 oz. or equivalents
from the grain group each day. At least half of your servings should
come from whole grain foods. Whole grains are high in fiber, which can
help you feel full for a long period of time. This can be beneficial for
weight loss. Eat 2 to 3 cups of vegetables and 1 1/2 to 2 cups of
fruit. Get in all of your veggie servings by filling half of your plate
with salad or steamed veggies at lunch and dinner. You need three cups
of milk or equivalents each day, but select low-fat or skim varieties to
cut calories and increase your weight loss. Lastly, eat 5 to 6 oz. of
meat and beans every day, but stick to lean meats and vegetable
proteins.
Nutrition Facts Label
Read
the nutrition facts label on all of your foods. The label breaks down
nutrition information based on a 2,000-calorie diet. It tells you how
many grams of carbohydrates, protein and fat are in the food. It also
provides the amount of calories, cholesterol and sodium. Learning to
read the label is important for your weight loss journey. Pay close
attention to the serving size and the amount of servings on the
nutrition facts label. The label might say 150 calories, but the package
might contain three servings. Eating the entire package at once would
provide 450 calories.
Whether you are trying to maintain
a healthy weight or lose some body fat, proper nutrition is a key
ingredient. Your body utilizes the foods you eat to make energy; as well
as support your immune, cardiovascular and neurological systems. Eating
the right foods throughout the day gives your body the tools it needs
for basic everyday functions.
Balanced Diet
Eating
a balanced diet simply means that you eat the right amount of
nutrients, without consuming too much or too little of one thing. First
of all, you need to know how many calories to consume. Your body uses
calories for energy, but each person has different calorie needs. Active
women need up to 2,400 calories per day, but closer to 1,600 if you are
sedentary. Men who exercise routinely need around 3,000 calories, or
around 2,000 calories if activity level is low. Achieve a balanced diet
by eating breakfast, having at least three meals per day and including
foods from each food group into every meal, suggests the University of
Maryland Medical Center.
The
United States Department of Agriculture, or USDA, developed
MyPyramid.gov, which outlines all of the food groups and proper
portions. Eat 3 to 4 oz. or equivalents from the grain group each day,
but make at least half of your servings whole grains. You need 1 1/2 to 2
cups of fruit and 2 to 3 cups of vegetables throughout the day. In
addition to this, include 3 cups or equivalents from the dairy group and
5 to 6 oz. of meat or beans. Eating the lower end of the portion sizes
provides around 1,600 calories, while the larger portions provide around
2,000 calories.
Carbohydrates, Protein and Fat
Proper
nutrition includes three key macronutrients: carbohydrates, protein and
fat. Carbs and protein each provide 4 calories per gram, but fat has 9
calories per gram. According to MayoClinic.com, 45 to 65 percent of your
caloric intake should come from carbohydrates, 10 to 35 percent from
protein and 20 to 35 percent should come from fat. Based on a 2,000
calorie diet, you need 225 to 325 g of carbs, 50 to 175 g of protein and
44 to 77 g of fat throughout the day. Spread your grams out throughout
the day and include carbohydrates, protein and fat in each meal.
Nutrition Facts Label
All
of the nutrition information you need is printed right on the nutrition
facts label. Nutrients are broken down based on a 2,000 calorie diet.
At the very top, the serving size and the servings per container are
listed. For example, a candy bar might say it has 150 calories, but
there are two servings in the package. Eating the entire bar provides
300 calories. According to the Food and Drug Administration, or FDA, the
percent daily values listed on the right side of the label can be low
or high. Values below 5 percent are considered low, which can be good if
you are looking at fat content. Any value over 20 percent is considered
high. This can be especially beneficial for vitamins and minerals.
Photo Credit fruit image by Leonie Pratt from Fotolia.com
If you have ever been on a diet,
you may already be familiar with food nutrition labels and how to read
them. The U.S. Food and Drug Administration established the use of food
labels in order to provide consumers with key information regarding the
nutritional content of packaged foods. In addition to providing
information about serving size and caloric content, food labels also
offer important information regarding the recommended daily values for
certain nutrients.
History
Recommended
daily values for nutrition are based on the Dietary Reference Intake
guidelines established by the Institute of Medicine of the U.S. National
Academy of Sciences. The Dietary Reference Intake system was developed
in the late 1990s as an expansion of the Recommended Dietary Allowance
guidelines, which date back to World War II. Today, the Institute of
Medicine's Food and Nutrition Board is responsible for updating the
Dietary Reference Intake guidelines.
The
most easily recognizable symbol associated with recommended daily
values are the labels that the U.S. Food and Drug Administration puts on
food packaging. FDA nutrition labels must be prominently displayed on
all packaged foods and they must contain several key pieces of
information. According to the FDA, a proper food label should indicate
serving size, servings per container, calories per serving, a breakdown
of the fat, sodium and cholesterol content, carbohydrate and protein
content and the guidelines for percentage of daily values.
Recommendations
Meeting
your daily recommended value for certain nutrients can contribute to
improved health overall. According to the Mayo Clinic, the average adult
requires 3,500 milligrams of potassium, approximately 25 milligrams of
fiber, 50 grams of protein, 5,000 International Units (IU) of vitamin A,
60 milligrams of vitamin C, 1,000 milligrams of calcium, 18 milligrams
of iron, 400 micrograms of folate (more if you're pregnant or
breastfeeding), 6 micrograms of B-12, 400 IU of vitamin D, 30 IU of
vitamin E and 2 milligrams of vitamin B-6.
What to Limit
Consuming
too much of certain other nutrients present in food can potentially
lead to health problems. The Food and Drug Administration recommends
consuming less than 65 grams of fat, 20 grams of saturated fat, 300
milligrams of cholesterol and 2,400 milligrams of sodium per day. In
addition, the Mayo Clinic notes that there is no established daily value
for trans fat or sugar, and you should avoid foods high in both to
avoid increasing your risk for diabetes or cardiovascular disease.
Considerations
The
information contained on food labels is based on a 2,000 calorie diet.
If you regularly consume significantly more or less than that amount,
you may need to adjust your percent daily values up or down to establish
the appropriate intake level. Percent daily values are specific to the
serving size of individual foods so you may also need to adjust your
percent daily values if you are eating smaller or larger portions
Eat a proper daily diet for
optimum health and nutrition. A proper daily diet tailored to your needs
may facilitate weight loss or help you control a health condition like
high blood pressure. Healthy adults can easily calculate personalized
dietary guidelines, including calories and portion size, by visiting the
U.S. Foods and Drug Administration MyPyramid.com website and entering a
few basic pieces of information including your height and weight.
Nutrition Labels
Once
you know how many calories and servings of the basic food groups you
should consume, look to the information provided on nutrition labels to
create and maintain a proper daily diet, recommends the U.S. Food and
Drug Administration. A nutrition label provides the serving size,
calories per serving and the percentage daily value of fat, cholesterol,
sodium, carbohydrates, fiber, sugars and protein. The nutrition label
also provides the percentage daily value of the vitamins and minerals
contained in the food product.
A
proper daily diet offers the correct balance of nutrition. To help
American's understand what comprises a balance diet, the U.S. Food and
Drug Administration provides a food pyramid with six food groups.
Factors such as your health, age, gender, height, weight and amount of
daily activity dictate how many servings you require. The five main food
groups are: fruits, vegetables, grains, lean protein and calcium-rich
foods. Fats represent the sixth food group.
Athletes
Athletes
need proper nutrition for peak performance every day. A sensible and
nutritious daily diet for athletes includes eating a variety of foods.
Colorado State University reminds athletes that exercise may increase
your need for protein. Carbohydrates are an important part of a proper
daily diet for athletes. The Olympic Training Center in Colorado Springs
reports endurance athletes that eat a high-carbohydrate diet can
exercise for a longer time than athletes eating a low-carbohydrate,
high-fat diet. However, it advises against consuming a high-carbohydrate
diet daily.
Athletes in Training for Game Day
Athletes
in training benefit from consuming a high-energy diet the day of
exercise. However, according to Iowa State University, eating a proper
daily diet two or three days before an event is essential to providing
fuel for your muscles during the big event. Each athlete has individual
preferences on what she likes to eat on game day. ISU suggests a proper
daily diet the day before a competition or big event should be rich in
carbohydrates and avoid protein and high fat.
Malnutrition
Failing
to consume a proper daily diet may result in malnutrition. Medline
Plus, a U.S. National Institutes of Health website, explains developing
vitamin deficiency can result in this health condition. Malnutrition may
cause no symptoms or it may cause permanent damage to your body.
The reference values used for the Daily Intake Guide are based on those provided in the Australia New Zealand Standards Code (FSC). The FSC has outlined the composition and labelling requirements for food.
According to the FSC, a balanced diet for an average adult is made up of the following nutrients each day:
Nutrient
Quantity Per Day
Energy
8,700 kilojoules
Protein
50 grams
Fat
70 grams
Carbohydrates
310 grams
Sugars
90 grams
Sodium (salt)
2.3 grams
Dietary Fibre
30 grams
Saturated Fatty Acids
24 grams
The FSC lists the above reference values for daily intake levels
based on an average adult diet of 8,700 kJ. However, an
individual'sintake may vary depending on their energy needs and
lifestyle.
