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.
Carbs are to be your major source of food. You need carbohydrates for energy. Stay away from simple sugars that break down rapidly and easily in your system. If you stick with complex carbs from grains and starches, like a baked potato, you will stay full longer. Complex carbs are healthy in moderation.
Fats are chemically similar to carbohydrates, and contain fatty acids essential to health. Proteins are lysed (split) to make amino acids, that are then recombined to form proteins used in muscles and other structures.
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.
So a basic balanced meal is easy to fix. You can make it up simply from a serving of meat or other protein source, starchy carbohydrates such as pasta, rice, corn or potatoes, and fruit. Just go easy on the butter and condiments, like 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.
All sources of carbohydrates have four calories per gram. But healthy sources also contain needed minerals, vitamins and fiber. Some examples are fruits (apples, pears, peaches), nuts (walnuts are lower in fat than peanuts or cashews, for example) and grains (for fiber and minerals).
If you are watching your weight than candy is not the best choice for you. If you want to consume this sort of treat, then you must only eat very modest portions. I have a bag of small individually wrapped candy bars in my drawer and eat one, at the most two per day. Since candy is considerably high in fat and sugar, its biggest drawback is that it also is lower in helpful nutrients. So they provide enormous calories and few other beneficial nutrients.
By simply creating a list of what you consume each day, it can help to show you the break down, both good and bad of the nutrients you are receiving. A little bit of math added to your diet plan will go a long way in assisting you to reduce the number you obsess over – your weight.
SOURCE:Nutrition
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Posted by Sandy Bloom
on Apr 20 2008. Filed under Cooking News, Food, Nutrition.
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