Defining Real Food BY EMILY ZWILLING

Defining Real Food BY EMILY ZWILLING

Macronutrients Macronutrients are substances needed for growth, metabolism, and for body functions. The main function of macronutrients is to provide energy, counted as calories. While each of the macronutrients provides calories, the amount provided by each varies. Carbohydrate provides four calories per gram Protein provides four calories per gram Fat provides nine calories per gram For example, if the Nutrition Facts label of a given food indicates 12 g of carbohydrate, 2 g of fat, and 0 g of protein per serving, the food then has 12g carbohydrate x 4 calories = 48 calories & 2 g fat x 4 calories = 8 calories for a total of 48 & 8 calories = 56 calories per serving). Macronutrients also have specific roles in maintaining the body and contribute to the taste, texture and appearance of foods, which helps to make the diet more varied and enjoyable

Nutrient Dense Food Like anything involving "density," " nutrient density" means how much you get of one thing, given the presence of something else. In the case of nutrient density, the "things" you receive, the nutrients, are analyzed in relationship to how much they "cost" you, in terms of calories. Simply stated, nutrient density means how many nutrients you get from a food, given the number of calories it contains. Nutrient density is a simple way to connect nutrients with calories. Nutrient dense foods give you the most nutrients for the fewest amount of calories. In other words, nutrient dense foods give you the "biggest bang for the buck." You get lots of nutrients, and it doesn't cost you much in terms of calories. Example-1 piece of white bread which contains 80 calories has 1/10 of a microgram of Vitamin E. Whole 1 piece of 100% whole grain bread which contains about 70-80 calories has anywhere from 250-500 micrograms of Vitamin E.

Protein

Carbohydrates

Counting Net Carbohydrates The majority of breads sold today are made from refined wheat, which has been stripped of most fiber and nutrients. It may also cause a big spike in blood sugar and lead to increased calorie intake. Many brands claim to be made from whole wheat, but still contain mostly pulverized grains. Example: 15g of carbohydrates 5g of fiber =10 net carbs

Better Options Rye bread is made from rye, a type of grain that is related to wheat. It is darker and denser than regular bread, as well as much higher in fiber. Rye bread causes less spikes in blood sugar than wheat bread. Sourdough bread is made from fermented grains. The fermentation process reduces the antinutrients in the grains, which increases the availability of nutrients. This makes sourdough bread more easily digestible and more nutritious than regular bread. Ezekial Bread-It is made with several types of sprouted grains and legumes, including wheat, millet, barley, spelt, soybeans and lentils. The grains are allowed to sprout before processing, so they contain lower amounts of harmful antinutrients. Plus, no added sugar.

Fats

Reading & Understanding Ingredients Soft drinks have artificial sweeteners (Saccharin, NutraSweet, Aspartame) These drinks also have high fructose corn syrup that has mercury and over time damages body cells. Refined sugar-manufacturers often attempt to disguise sugar by simply adding a sugar by another name. Below are other names of refined sugar to look for when reading ingredient labels. Barley malt, Beet sugar, Brown sugar, Buttered syrup, Cane juice crystals, Cane sugar Caramel, Corn syrup, Corn syrup solids, Confectioners sugar, Carob syrup,castor sugar Demerara sugar, Dextran, Dextrose, Diastatic malt, Diatase, Ethyl maltol, Fructose, Fruit juice Fruit juice concentrate, Galactose, Glucose, Glucose solids, Golden sugar, Golden syrup, Grape sugar, High Fructose Corn Syrup, Icing sugar, Invert sugar, Lactose, Maltodextrin, Maltose Malt syrup, Muscovado sugar, Panocha, Rice syrup, Sorbitol, Sucrose, White Sugar, Treacle Turbinado sugar, Yellow sugar

Monosodium Glutamate or MSG is used to flavor food, since food no longer has real flavor. MSG may be hidden in infant formula, low fat milk, candy, chewing gum, drinks, over-the-counter medications (especially children s), as a binder and filler for fruit yogurts. In order to cut out MSG from your diet, you will need to remove foods with the following ingredients in their label: Monosodium glutamate, free glutamate, hydrolyzed proteins (any type), autolyzed yeast, yeast extract, caseinate, and natural or artificial flavors. Genetically Modified Organisms or GMOs are plants or animals that have had their DNA modified. In the US, the majority of the corn, soybean, cotton, and canola crops are now genetically modified, and one or more of these can be found in nearly every processed food. BHA/BHT or simply fried oil has been used and left to cool and then re-heated and used again like they do in some restaurants. Sodium Nitrate and Nitrates are preservatives that are added to canned foods and processed foods and meat such as bacon, corned beef, ham, hot dogs, lunch meats, and sausage.

Partially Hydrogenated Vegetable Oil is made by reacting vegetable oil with hydrogen. When this occurs, the level of polyunsaturated oils (good fat) is reduced and trans fats are created. Trans fats can be found in foods such as vegetable shortening, some margarines, crackers, candies, baked goods, cookies, potato chips, fried foods, salad dressings, and many processed foods. Below are some of the ingredient names to stay away from. Peanut Oil, Corn Oil, Cottonseed Oil, Soybean Oil

Caloric Intake When figuring your daily caloric intake, keep in mind this general rule of thumb: Ladies, try not to go below 1200 calories per day. Men, try not to go below 1800 calories per day. Your body burns up most of it's daily calories just by keeping your body alive, even while you re asleep! It needs fuel (calories) to do this. Most people who go below the daily average that their body is supposed to have, will get very hungry and start feeling weak. Also this can slow down the weight loss effect, by slowing down your metabolism.

These levels are calculated by gender, age, and activity level for reference-sized individuals. Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life. Moderately Active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

Gender Age (Years) Sedentary Moderately Active Active Child 2-3 1,000 1,000-1,400 1,000-1,400 Female 4-8 9-13 14-18 19-30 31-50 51+ 1,200 1,600 1,800 2,000 1,800 1,600 1,400-1,600 1,600-2,000 2,000 2,000-2,200 2,000 1,800 1,400-1,800 1,800-2,200 2,400 2,400 2,200 2,000-2,200 Male 4-8 9-13 14-18 19-30 31-50 51+ 1,400 1,800 2,200 2,400 2,200 2,000 1,400-1,600 1,800-2,200 2,400-2,800 2,600-2,800 2,400-2,600 2,200-2,400 1,600-2,000 2,000-2,600 2,800-3,200 3,000 2,800-3,000 2,400-2,800

Macronutrient timing Complete meal consists of a Carbohydrate/Fat/Protein. Example: 2eggs + 1/3c whites + Whole Grain Toast Preworkout Meal: Carbohydrate/Fat/Protein Examples: Fruit Smoothie with 1 scoop protein powder +1tbl of coconut butter Chicken + potato +olive oil or clarified butter 2 Rice cakes topped with a nut butter + banana Post Workout-Protein/Carbohydrate. Example: Lean Meat + Vegetable or starchy carbohydrate Meals before bed

Motivation For A Healthier Lifestyle