Calories Calories are needed to provide energy so the body functions properly. The number of calories in a food depends on the amount of energy the food provides. The number of calories a person needs depends on age, height, weight, gender, and activity level. People who consume more calories than they burn off in normal daily activity or during exercise are more likely to be overweight. Fat: 1 gram = 9 calories Protein: 1 gram = 4 calories Carbohydrates: 1 gram = 4 calories Alcohol: 1 gram = 7 calories Dietary Fats Fat should account for 30% or less of the calories consumed daily, with saturated fats accounting for no more than 10% of the total fat intake. Fats are a concentrated form of energy which help maintain body temperature, and protect body tissues and organs. Fat also plays an essential role in carrying the four fat-soluble vitamins: A, D, E, and K. Excess calories from protein and carbohydrates are converted to and stored as fat. Even if you are eating mostly "fat free" foods, excess consumption will result in additional body fat. Fat calories in food are readily stored, while it takes energy to transform protein and carbohydrates to body fat. The only proven way to reduce body fat is to burn more calories than one consumes. Saturated Fat: Tends to increase blood cholesterol levels. Most saturated fats tend to be solid at room temperature, with the exception of tropical oils. Found mostly in meat and dairy products, as well as some vegetable oils, such as coconut and palm oils (tropical oils). Butter is high in saturated fat, while margarine tends to have more unsaturated fat. Polyunsaturated Fat: Tends to lower blood cholesterol levels Found mostly in plant sources. (safflower, sunflower, soybean, corn, cottonseed) Monounsaturated Fat: Tends to lower LDL cholesterol (the "bad" cholesterol) Found in both plant and animal products, such as olive oil, canola oil, peanut oil, and in some plant foods such as avocado Cholesterol intake should not exceed 300 milligrams a day. Individuals differ on their absorption of dietary cholesterol, what is important is one s level of blood cholesterol. High blood cholesterol has been linked to the occurrence of atherosclerosis. Atherosclerosis is a buildup of fatty deposits in the coronary arteries and other blood vessels, and is a leading cause of heart attacks. 1
Dietary cholesterol is only found in foods from animal sources, including meat, fish, milk, eggs, cheese, and butter. You may have heard the terms HDL and LDL discussed in relation to blood cholesterol and heart disease. HDL and LDL are lipoproteins, substances found in the bloodstream, that transport cholesterol and triglycerides in the body. HDLs help remove cholesterol from the blood, protecting you from heart disease (atherosclerosis). LDLs are thought to deposit cholesterol in artery walls, increasing your risk of heart disease (atherosclerosis). Most abundant type, LDL carries approximately 65% of the total circulating cholesterol. High levels of LDL are associated with atherosclerosis. Carbohydrates Carbohydrates are a major source of energy and should account for 50% to 60% of calories consumed each day. Sugars: Monosaccharides and disaccharides Found in fruits (sucrose, glucose, fructose, pentose), milk (lactose), and soft drinks and sweets. Complex Carbohydrates: polysaccharides Found in whole grain cereals, flour, bread, rice, corn, oats, potatoes, and legumes. Dietary Fiber Sources of fiber from highest to lowest are high-fiber grain products, nuts, legumes (kidney, navy, black and pinto beans), vegetables, fruits, and refined grain products. Soluble Fiber: May help lower blood cholesterol by inhibiting digestion of fat and cholesterol; helps control blood sugar in people with diabetes. Found in peas, beans, oats, barley, some fruits and vegetables (apples, oranges, carrots), and psyllium. Insoluble Fiber: Helps prevent constipation, hemorrhoids, and diverticulosis Found in bran (wheat, oat, and rice), wheat germ, cauliflower, green beans, potatoes, celery 2
Protein Protein should account for 10% to 20% of the calories consumed each day. Protein is essential to the structure of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for growth, and for the repair of body tissue. Amino acids are the building blocks of protein and are found in a variety of foods. Meat, milk, cheese, and egg are complete proteins that have all the essential amino acids. Other sources of protein include whole grains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter. For those who do not eat meat, eggs, or dairy products, it is important to eat a variety of these other foods in order to get enough protein. Sodium Sodium intake is recommended to be less than 3,000 milligrams daily. One teaspoon of table salt contains about 2,000 milligrams of sodium. The difference between "sodium" and "salt" can be confusing. Sodium is a mineral found in various foods including table salt (sodium chloride). Table salt is 40% sodium. People with high blood pressure (hypertension) may be instructed by their doctor or dietitian to reduce sodium intake. High blood pressure can increase the risk of heart attack, stroke, or kidney disease. The body needs a small amount of sodium to help maintain normal blood pressure and normal function of muscles and nerves. High sodium intake can contribute to water retention. Sodium is found in table salt, baking soda, monosodium glutamate (MSG), various seasonings, additives, condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods. Potassium Potassium is essential for maintaining proper fluid balance, nerve impulse function, muscle function, cardiac (heart muscle) function. Sources: bananas, raisins, apricots, oranges, avacadoes, dates, cantaloupe, watermelon, prunes, broccoli, spinach, carrots, potato, sweet potato, winter squash, mushrooms, peas, lentils, dried beans, peanuts, milk, yogurt, lean meats Vitamins and Minerals Vitamins and minerals are required for the regulation of the body's metabolic functions, and are found naturally in the foods we eat. Many foods are fortified in order to provide additional nutrients, or to replace nutrients that may have been lost during the processing of the food. Most people are able to obtain satisfactory nutrition from the wide selection of foods available in the United States. If a person is not able to eat a variety of foods from the basic food groups, then a vitamin and mineral supplement may be necessary. However, except for certain unusual health conditions, very few persons should need more than 100% of the Recommended Daily Allowance for any single nutrient. Large doses of vitamin and mineral supplements can be harmful. Vitamins come in two varieties: fat soluble and water-soluble. Fat-soluble vitamins can be stored in the body for long periods of time, while excess amounts of water-soluble vitamins are excreted in the urine. 3
Vitamin A Vitamin C (Ascorbic acid) Needed for new cell growth, healthy skin, hair, and tissues, and vision in dim light. Sources: dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal sources such as liver, milk, butter, cheese, and whole eggs. Antioxidant vitamin needed for the formation of collagen to hold the cells together and for healthy teeth, gums and blood vessels; improves iron absorption and resistance to infection. Sources: most fresh vegetables and fruits, such as papaya, broccoli, green and red peppers, collard greens, Brussels sprouts, cauliflower, lemon, cabbage, pineapples, strawberries, citrus. Vitamin D Promotes absorption and use of calcium and phosphate for healthy bones and teeth. Sources: milk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skin can synthesize vitamin D if exposed to enough sunlight on a regular basis. Vitamin E Protects red blood cells and helps prevent destruction of vitamin A and C. Sources: sunflower seeds, spinach, almonds, avocado, peanuts, margarine and vegetable oil (soybean, corn, safflower, and cottonseed), wheat germ, green leafy vegetables. Vitamin K Needed for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys. Sources: kale, spinach, lettuce, greens, cabbage, cauliflower, wheat bran, organ meats, cereals, some fruits. Thiamin (B1) Needed for energy metabolism and the proper function of the nervous system. Sources: whole grains, soybeans, peas, legumes, seeds, nuts, organ meat. Riboflavin (B2) Needed for energy metabolism, building tissue, and helps maintain good vision. Sources: Soybeans, spinach, collard greens, eggs, yogurt, dairy products, sweet potatoes, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, almonds, green peas Niacin (B3) Needed for energy metabolism, proper digestion, and healthy nervous system. Sources: tuna, chicken, turkey, liver, poultry, milk, canned salmon, asparagus, leafy green vegetables, tomatoes, peanuts, brown rice Vitamin B6 Needed for cell growth (Pyridoxine) Sources: tuna, spinach, cabbage, banana, bok choy, bell peppers, turnip greens, chicken, sweet potatoes, potatoes, sunflower seeds, spinach, cabbage, banana, legumes, avocado Folate (Folic Acid) B9 Vitamin B12 Calcium Copper Iron Promotes normal digestion; essential for development of red blood cells. Sources: Lentils, pinto beans, chick peas, asparagus, dark green leafy vegetables, black beans, broccoli, beets, cauliflower, sunflower seeds, dried peas, parsley, papaya, celery, strawberries Needed for building proteins in the body, red blood cells, and normal function of nervous tissue Sources: Sardines, Salmon, Tuna, Beef, yogurt, dairy products, nonfat dry milk, turkey, chicken Needed for healthy bones and teeth, normal blood clotting, and nervous system functions. Sources: tofu, collard greens, sesame seeds, spinach, broccoli, cabbage, kale, yogurt, sardines, salmon Needed for synthesis of hemoglobin, proper iron metabolism, and maintenance of blood vessels, bone and tissue integrity, energy support, cholesterol balance. Sources: Sesame seeds, cashews, and soybeans, sunflower seeds, walnuts, peanuts, legumes, green leafy vegetables, chick peas, soy (tempeh, tofu), shrimp. Needed for the formation of hemoglobin, which carries oxygen from the lungs to the body cells Sources: soybeans, legumes-beans, dark green leafy vegetables, sesame seeds, whole grains and enriched food products 4
Manganese Magnesium Pantothenic acid Phosphorus Potassium Zinc Needed for enzyme structure, bone structure, skin integrity, blood sugar control, and protects against free radical damage. Sources: cloves, oats, brown rice, chick peas, spinach, chard, greens in general, pineapple, pumpkin seeds, Tempeh, soy, rye, whole grain products, berries, vegetables, tea. Needed for healthy bones and teeth, proper nervous system functioning, and energy metabolism. Sources: pumpkin seeds, green leafy vegetables (Swiss chard), soybeans, cashews, legumes Part of a molecule called Coenzyme A (CoA), on the short list of most important chemicals needed to sustain life. The origin of life could be traced back to this chemical. Needed for energy metabolism, acting to allow carbohydrates, fats, and proteins to be burned as fuel sources. We wouldn't exist without it. Sources: Mushrooms, avocado, sweet potato, lentils, poultry, broccoli, yogurt, rye, wheat, potatoes, eggs, skim milk, molasses, yeast. Needed for healthy bones and teeth, energy metabolism, and acid base balance in the body. Sources: milk, grains, nuts, lean meats, food additives Needed for organ (heart, kidney) function, blood pressure. Sources: Green leafy vegetables (Swiss chard, spinach, bok choy, kale), summer squash, beets, Brussels sprouts, broccoli, cantaloupe, tomatoes, cabbage, carrots, celery. Needed for cell reproduction, tissue growth and repair. Sources: beef/lamb, sesame-pumpkin seeds, chick peas, lentils, cashews, tofu, oats, yogurt, spinach, asparagus, whole-grain products. 5
Antioxidants: The Real Story There are few subjects on which opinions are as divided as nutrition. Nearly everyone agrees: an excellent diet with lots of fruits and vegetables is healthy and will prevent many diseases. Such a diet is full of essential nutrients and antioxidants. Then, how come condemnation of supplemental antioxidants gets so much press coverage worldwide? How antioxidants work Oxygen is necessary for life, but on the other hand it inevitably generates reactive molecules throughout all the tissues of the body. These free radicals are dangerous for any cell because they can damage essential molecules such as DNA and the enzymes necessary for proper function of the cell. Antioxidants capture these reactive free radicals and safely convert them back to normal. Although the body does produce antioxidant molecules, these work together with antioxidants that are delivered by the diet, mainly from fruit and vegetables but also from supplements. Antioxidants can be divided into several groups. In addition to the classic antioxidants vitamin C, vitamin E and selenium, another group includes the carotenoids, such as beta-carotene, lycopene, lutein and astaxanthin. Another subgroup comprises the flavonoids found in most fruits. All these antioxidants are molecules that plants use to protect themselves against environmental factors as solar radiation, heat, toxic chemicals, molds, etc. But these antioxidants also protect animal life. Antioxidants protect all life on earth plants, animals and humans against the damaging effects of oxygen radicals, which are always formed in an oxygenated environment. Over eons of time all living forms evolved together and thus depend on each other for survival. So it happened that fruit and vegetables, especially rich in antioxidants, are needed for humans and animals to preserve their health. Conclusion From many studies over the past five decades, antioxidants are known to prevent cancer and other age-related diseases especially when taken long-term by healthy people. In cancer patients or those at great risk of cancer, antioxidants in appropriate doses can also be of great benefit in treatment, taken in consultation with a nutrition-aware doctor. Thus, the best advice for maintaining health continues to be: eat a diet based on whole grains, dark green leafy vegetables, fruits, and nuts, with minimal amounts of meat, avoid processed foods that lack essential nutrients, and supplement with adequate doses of essential vitamins, nutrients and antioxidants such as vitamins C and E, zinc, carotenoids and flavonoids. 6
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