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: Fourty percent 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: Thirty percent 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: Thirty percent 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!
For more information on health and to view our products go to
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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