Weight Loss and Nutrition
A healthy diet requires not just items from the four basic food groups, but in the proper proportion. The average person will need about 2000-2500 calories (sometimes more for larger men, less for women and those looking for rapid weight loss). About 50% of those calories should come in the form of carbohydrates, with 30% from fats (yes, fat is good!) and 20% from protein.
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.
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.
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 has nine calories per gram. This is a whopping double amount when compared to other energy sources. This is why you need to consider keeping foods high in fat down to moderate levels. If you are watching your cholesterol levels, this is imperative.
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.
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.
