Apr 08 2008
Weight Loss and Nutrition
When considering a change in diet you must consider getting your selections from the four food groups. To lose weight you will need to eat in the correct proportions. An average person will consume about 2000-2500 calories, give or take, depending on if you are a larger or smaller, man or woman. 50% of your calories should be from carbs, 30% will come from fats and 20% will be consumed as proteins.
Carbohydrates are the main source of compounds needed for energy. Simple sugars, such as glucose and fructose, are rapidly broken down in the intestine and absorbed. Some processing starts the minute they hit your tongue. Complex carbohydrates - starches, such as those found in potatoes - take longer, but are also healthy in moderation.
Proteins are lysed (split) to make amino acids, that are then recombined to form proteins used in muscles and other structures.Fats are chemically similar to carbohydrates, and contain fatty acids essential to health.
Meat is a valid and healthy source of protein for almost everyone. About 3 ounces per meal is about right for the average sized person. A cup of pasta is a good source of carbohydrates. Two cups of leafy green vegetables supply fiber, minerals and vitamins.
Anyone can make a basic balanced meal. It is easy to fix if you just remember the following. You can make it up simply from a serving of meat or if you are a vegetarian, other protein source. Then add a starchy carbohydrate such as pasta, rice, corn, potatoes, or some fruit. Do not over do it on the condiments, like butter, cheese, sauces and other sources of sugar or fat.
Fat contains nine calories per gram, which is double than other energy sources. Thus, you need to keep those foods high in fat down to modest levels. That also helps control cholesterol levels.
Carbohydrates have four calories per gram. You will find your favorites among fruits (strawberries, apples, pears), nuts (pistachios, macadamia, walnuts. Try to avoid fatty peanuts or cashews) and grains (they supply fiber and minerals).
Why is candy bad, unless consumed in very modest portions? Because they are designed to be high in fat, high in sugar with much lower amounts of helpful nutrients. Neither fat nor sugar are harmful in moderation. Indeed, they’re essential to good health. But when consumed in a form that contains an excessive proportion, they provide enormous calories and fewer other nutrients.
If you create a list of items that you consume daily, it will show you the amount of helpful nutrients broken down into how many calories each contains. There are numerous calculators that can help you put a little math into your diet plan. This information will aide you in reducing the other number you obsess over - what shows on your scale in morning.
If you are considering health and life change options, explore Rebecca Vitali’s site to find out more information about topics such as Weight Loss and other Nutritional Facts
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