Below
are some nutritional facts that I have collected over the years from
dieticians, articles, classes and clients.
These are facts I found to stand out and be of interest to me. They have
been good guidelines to help me and my clients eat and live a healthier
lifestyle.
Serving size: A serving size is
the size of a deck of cards.
Calories: 3,500 calories are equal
one pound. To gain or lose, you need to add or subtract 3,500 calories. Most
Americans gain weight because we eat large portions and burn few calories.
Protein is four calories per
gram. Carbohydrates are four
calories per gram. Fat is nine
calories per gram.
Percentage of daily value is
another way of saying “recommended dietary allowance” (RDA), RDA is the amount
of a nutrient needed to meet the requirements of nearly all of the healthy
population.
Fats & oils are made up of basic
units called fatty acids. Each type of fat or oil is a mixture of different
fatty acids.
Saturated fatty acids are found in animal
sources, such as meat and poultry, whole or reduced fat milk, and butter. Some
vegetable oils, such as coconut, palm kernel oil, and palm oil are saturated.
Saturated fats are usually solid at room temperature.
Monounsaturated fatty
acids
are found mainly in vegetable oils, such as canola, olive, and peanut oils.
They are liquid at room temperature.
Polyunsaturated fatty
acids are found mainly in vegetable oils, such as safflower, sunflower, corn
flaxseed, and canola oils. Polyunsaturated fats are also main fats found in
seafood. They are liquid or soft at room temperature. Specific polyunsaturated
fatty acids, such as linoleic acid
and alpha-linoleic acid, are called
essential fatty acids. They are necessary for cell structure and making
hormones, essential fatty acids are obtained from foods.
Trans fatty acids are formed when
vegetable oils are processed into margarine or shortening. Sources of Trans
fats in the diet include snack foods and baked goods made with “partially
hydrogenated vegetable oil” or “vegetable shortening,” Trans fatty acids also
occur naturally in some animal products, such as dairy products.
Sodium The body only needs
500 milligrams of sodium each day, or one-fourth of a teaspoon. The average American
consumes about ten times the amount need 4,000 to 6,000 milligrams a day.
Sodium
is found in all foods, but nearly three-quarters of the sodium we eat comes
from processed foods- canned, frozen, or fast foods. Sodium helps to maintain
fluid balance, regulate blood pressure, aid nerve impulse transmission and
maintain muscle activity. Too much sodium may increase blood pressure, so it’s
a good idea to aim for 2,400 milligrams or less per day.
Carbohydrates: There are two types
of carbohydrates: sugar and starches.
Sugars are called
simple carbohydrates.
Your body digests them quickly and easily. Simple carbohydrates are usually
sweet tasting, such as cookies, candy, soda. Some natural foods, like many
fruits, are sources of simple carbohydrates.
Starches are complex
carbohydrates.
These take longer to be digested than simple carbohydrates. Complex
carbohydrates are found in foods like flour, bread, noodles, rice, legumes,
fruits and vegetables.
Both
Simple and complex carbohydrates turn into glucose. Glucose is carried in
your blood to all the cells in your body and gives you energy.
Leftover
glucose, called glycogen, is stored in your liver and muscles. Leftover
glycogen turns into fat.
Fiber: Americans should eat
20-35 grams of fiber each day, including soluble and insoluble fiber. The
average American eats 12-17 grams of fiber a day. Eating 3 grams a day of
soluble fiber from oats or 7 grams a day of soluble fiber psyllium has been shown
to lower blood cholesterol.
Proteins are made up of amino acids.
Your body makes some types of amino acids. These are called nonessential amino
acids, and there are 11 of them. They are necessary to keep your body in –top
shape, but they are not essential as part of the food you eat. The essential
amino acids- (all nine of them)-must come from food. Eating foods with protein
gives your body the amino acids it needs.
Proteins
include meat, fish, chicken, eggs, and nuts. Dairy products, such as cheese, milk,
and yogurt, are good sources of protein. Don’t forget beans, such as lentil,
beans or peas, which are full of protein.
Vitamins &
minerals: Vitamins
A and C, calcium and iron, need your special attention. These vitamins and
minerals tend to be lacking in the typical American diet. Never take calcium
and iron supplement together. They bind
together and don’t work. Vitamin C taken
with calcium help your calcium absorb better.
Calcium taken at night on an empty stomach can also help you absorb calcium
better.
Gary Rumel, Physiologist
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