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Enzymes and Nutrition, Part I
This compilation of information is Copyright 2005 by http://www.organicgreens.us and Loring Windblad. This article may be freely copied and used on other web sites only if it is copied complete with all links and text, including this header, intact...
Heart Disease and Homocysteine
Are you aware that one of the most important indicators of heart disease is homocysteine? -1
A naturally occurring amino acid in your body, homocysteine can cause inflammation and damage to your blood vessels when levels become elevated...
Staying Healthy on a Low Carbohydrate Diet
It is estimated that about 32 million Americans are following some type of low carbohydrate diet. This is the result of fad diet authors claiming that carbohydrates are the cause for America’s rising obesity problems. The backlash against...
The Link Between Diet and Nutrition
You will be happy to know that the latest low-carb diet
plans such as The South Beach Diet and The Zone are
making more room for both diet and nutrition planning
to lose weight and become more healthy.
The energy we use to drive our various...
The Role of Nutrition in Preventing Dementia
A recent review of studies investigating cognitive decline in later life has drawn attention to the fact that many dementia patients suffer from a lack of vitamin B12 and folic acid. In a paper published by Ross Andel and Tiffany Hughes of the...
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NUTRITION FOR A HEALTHY LIFESTYLE
Proper nutrition is an area of confusion for most people. With all of the conflicting information in the media and all of the fad diets out there, it is hard to know how to eat right. Eating right comes down to eating the proper balance of the three main compounds that make up our food: carbohydrates, proteins and fats. Knowing the balance is the first step, knowing the right foods to eat within these groups is the next.
Carbohydrates: 40% of your calorie intake should come from carbs. A good portion of the carbs you take in should be low glycemic and dietary fiber rich. Low glycemic carbs take longer to digest and fill you up quicker. Good sources of these types of carbs are fruits such as mangos, grapefruits and pears. Whole grains breads, rice and pasta, veggies and popcorn (without butter) are all excellent sources of dietary fiber as well. Eating carbs rich in dietary fiber help prevent many cancers, decrease cholesterol in the bloodstream and decrease the chance of diabetes, which is increasing within the population.
Protein: 30% of your calorie intake should come from protein. You should take in no more than 2 grams per 2.2lbs of body weight to avoid kidney damage although this takes a long time to develop (15 years of high protein intake). Animal proteins are the most complete form of protein. Good animal sources are chicken, turkey and lean cuts of beef. Plant proteins are incomplete sources and a variety of them must be consumed to get a complete protein. Vegetarians run into this problem and depending on the type of vegetarian, a protein or amino acid supplement may be needed.
Fats: 30% of your calorie intake should come from fats and less than
10% should come from saturated and trans fats (the bad and evil fats). The rest should come from essential fats. I know, this sounds like a lot of fat in a diet but hear me out. The big thing is to decrease saturated and trans fats and eat the essential ones. But what are sources of essential fats? Good sources are cold-water fish, peanuts, walnuts, avocados and sunflower seeds. Also, using olive or canola oils for cooking will increase essential fats in the diet. The most important thing to do is to stay away from foods cooked in shortening, processed foods, deep-fried foods and fatty cuts of meat.
Now the next question, how many calories should I eat a day to have a healthy lifestyle? Well that depends, is your weight ideal right now? To maintain your current weight, there is a certain amount of calories you must take in. To figure out your maintenance level, multiply your weight in kg’s (lbs/2.2) by 24 + 200 for males and 23 + 200 for females. Dieting is very simple. To lose weight, take in fewer calories. About 500 less than your maintenance level is a safe start. To gain weight, eat more than your maintenance level. It’s as simple as that!
Article was written by Dr. Jeff Hand. To learn more about nutrition to to our website at www.gearforhealth.com.
About the author:
Dr. Jeff Hand was born in Thunder Bay, Ontario,Canada, where he attended
Lakehead University for his Bachelor of Science degree. He then attended
Northwestern College of Chiropractic in Minneapolis, MN for his doctor of
Chiropractic degree. Dr. Hand now practices in Baxter, MN at Family
Chiropractic Clinic.
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| Nutrition.gov Homepage |
| US federal guide offering access to all government web sites with reliable and accurate information on nutrition and dietary guidance. |
| www.nutrition.gov |
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| American Society for Nutrition |
| Publication from the American Academy of Nutritional Sciences. Includes past and current issues online with subscription information. |
| www.nutrition.org |
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| Food and Nutrition Information Center Home Page: |
| Has dietary supplements, guidelines, food guide pyramid, child care nutrition, food safety, and topics from AZ. |
| fnic.nal.usda.gov |
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| British Nutrition Foundation |
| Promotes the nutritional wellbeing of society through the impartial interpretation and effective dissemination of scientifically based nutritional knowledge ... |
| www.nutrition.org.uk |
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| NutritionData's Nutrition Facts Calorie Counter |
| Nutrition facts calorie counter and calculator promotes healthy eating by telling you, in simple terms, what is good and bad about the foods you eat. |
| www.nutritiondata.com |
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| Nutrition Explorations: The Fun and Easy Way to Teach and Learn ... |
| Nutrition Explorations provides nutrition education information and resources for teachers, school foodservice professionals, parents, families and kids. |
| www.nutritionexplorations.org |
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| About Nutrition - Nutrition, Diets, and Vitamin Supplements Help |
| Guide to nutrition information with vitamin and mineral index, news updates, free e-mail newsletter, chat room, discussion forums, and recipe boards. |
| nutrition.about.com |
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| MyPyramid.gov - United States Department of Agriculture - Home |
| The Center for Nutrition Policy and Promotion created the food pyramid guidance system. Find updated information about daily food recommendations, ... |
| www.mypyramid.gov |
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| American Dietetic Association |
| Nutrition information, resources, and access to Registered Dietitians provided by ADA and the National Center for Nutrition and Dietetics. |
| www.eatright.org |
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| MedlinePlus: Nutrition |
| (Center for Nutrition Policy and Promotion) - Links to PDF; Whole Grains: High in Nutrition and Fiber, yet Low in Fat (Mayo Foundation for Medical Education ... |
| www.nlm.nih.gov |
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| Dole 5 A Day - We make 5 A Day fun! |
| Learn the importance of eating five servings of fruits and vegetables every day. Includes recipes for kids to try. |
| www.dole5aday.com |
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| Nutrition - Wikipedia, the free encyclopedia |
| An encyclopedia article on nutrition, including sections on history, health, food processing, longevity, lifetstyle, policy, holistic approaches, ... |
| en.wikipedia.org |
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| Nutrition Cafe |
| Be a Nutrition Sleuth, play the Grab-a-Grape game or build a meal in the Have-a-Bite Cafe. [Optional Flash version] |
| exhibits.pacsci.org |
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| ScienceDaily: Health & Medicine -- Nutrition News |
| Answers to questions about nutrition, body weight, herbal and nutritional supplements, and the role of diet in improving and maintaining your health. |
| www.sciencedaily.com |
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| Nutrition Source, Harvard School of Public Health |
| Harvard School of Public Health and Nutrition Research covers latest information on fiber, fats, calcium, carbohydrates, eggs, nutritional pyramids, ... |
| www.hsph.harvard.edu |
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| Welcome to Nutrition Australia |
| Non-profit, independent body promoting the health and well-being of all Australians. Includes nutrition news and health facts. |
| www.nutritionaustralia.org |
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| WHO | Nutrition |
| Nutrition is an input to and foundation for health and development. ... Better nutrition means stronger immune systems, less illness and better health. ... |
| www.who.int |
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| Center for Science in the Public Interest |
| Since 1971, the Center for Science in the Public Interest has been a strong advocate for nutrition and health, food safety, alcohol policy, ... |
| www.cspinet.org |
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| American Journal of Clinical Nutrition |
| Publication with nutrition topics, health news, FDA regulations, and legislative events. |
| www.ajcn.org |
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| BBC - Health - Healthy living - Nutrition |
| Offers a wealth of health and nutrition information including recipes, weight calculators, diet tips and nutrition advice. |
| www.bbc.co.uk |
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