Entries Tagged as 'Eating Healthy'
The Truth About High Protein Diets
All you hear about today is how good protein is for you. It is
advertised as the best way to build muscle and more than that it
helps one lose weight. Hey, if a little protein is good for you
then a lot is even better, right? WRONG! That statement couldn’t
be further from the truth.
Diet gurus pushing high protein low carb diets are promising
quick weight loss. This type of diet has become the most popular
diet of today. Anyone promising quick weight loss along with
greater muscle gains is sure to attract a lot of people but are
they exposing the whole picture? Most of the high protein diets
have people restrict their calories at the beginning of the diet
and that is why there is weight loss. It doesn’t come from
eating more protein. So what is the problem if you reduce your
weight by cutting calories and eat a lot of protein?
Well, there are many health concerns when eating too much
protein. The American Medical Association calls high protein
diets, “Potentially hazardous, and full of theories that are at
best half truths.” There are reported adverse side effects such
as calcium loss, undesirable lipoprotein levels and decreased
immune function. Due to carbohydrate restrictions, this causes
elevated levels of acetoacetate, which is linked to increased
risk factors for cardiovascular disease. When there is a
restriction of calories in the amount that most of these high
protein diets recommend this can cause a low immune system
response. When you restrict your calories this causes inadequate
levels of vitamins and minerals.
The typical American diet today provides more then enough
protein. The minimum amount of protein needed to fulfill protein
needs is equal to 0.8 grams of protein per kg body weight per
day. If you weigh 150 lbs., you divide your weight by 2.2 then
times it by .8 and the amount of protein needed is 54.5 grams a
day. If you do a lot of aerobic exercising you should up it to
1-1.2 grams per kg of body weight. To build muscle you only need
very small amounts of protein so the recommended RDA is enough to
help build muscle.
You can get protein from animals, plants or vegetables. You will
benefit more from getting your protein from meat that includes
poultry and fish and to avoid red meats and dairy products.
Individual plant proteins and grains don’t contain all the
essential amino acids, as does animal protein. However if you
eat a variety of plant foods, cereals, nuts, seeds, grains and
legumes in combination, then you will get the essential amino
acids needed by the body in a much healthier way then getting
your protein from animal sources. Animal sources may contain the
essential amino acids but also are very high in fat.
In closing, protein is needed by the body but in small amounts
and Americans are getting more then enough in their diets so you
shouldn’t eat a diet high in protein or take protein supplements.
Copyright © 2005 Joel Kaye, MA Creator of The Right Brain Diet
http://www.rightbraindiet.com/
This article is based on the book, “The Right Brain Diet”
by Joel Kaye, MA. Joel holds a Masters Degree in
Physical Health Education and is currently teaching
classes at New York University’s Coles Sports Center
On Weight Management, Nutrition And Exercise And
Cancer Wellness. Learn more by visiting his website:
http://www.rightbraindiet.com
For more information on heart fluttering you can check out
http://www.cancer-resource-center.com/
Tags: Eating Healthy
Healthy eating for vegetarians and vegans
Study after study has revealed the importance of a balanced diet to good health. Eating a balanced diet, one that is rich in all the various minerals and vitamins needed for a healthy body, can present quite a challenge for vegetarians and vegans.That is because maintaining a good balanced diet in the absence of one entire food group, such as meat and poultry, can be difficult. Meat and other animal products contain significant amounts of important nutrients,
such as protein, calcium and B vitamins.
Vegan diets present an even larger problem, since vegans go a step farther and eliminate dairy products and eggs as well as meat. Vegans in particular often have trouble getting the vitamin B12 they need and often must rely on
vitamin supplements for this important nutrient.
Of course that does not mean that vegetarians and vegans cannot enjoy good health. Many vegetarians and vegans can and do enjoy levels of health much
better than their carnivorous peers. It simply means that vegetarians need to pay somewhat closer attention to their dietary needs, and to be on the lookout for signs of dietary deficiencies. The key to a healthy vegetarian
or vegan diet, as with all types of diets, is practicing moderation, eating a variety of foods, and keeping nutritional needs in balance.
One of the most frequently cited concerns by family members and friends of vegetarians and vegans is how they will get the protein they need from a
diet devoid of animal flesh. However, getting sufficient protein is usually not a concern for vegetarians, since most American diets tend to contain more protein than they need.
Vegetarians who eat dairy products can get all the protein they need from dairy products, from soy based products and from beans, nuts, lentils and seeds. There are many non animal sources of protein, so most vegetarians
should not have a problem getting sufficient protein.
Even vegans, who eschew all animal based products, even milk and dairy products, typically do not have a problem with protein deficiency. That is because nuts, seeds, lentils, pinto beans, split peas, soybeans, garbanzo
beans, black beans, white beans, kidney beans, navy beans and many more all have lots of protein.
Vegan meals are often rich in tofu and other soy based products, and these products contain sufficient protein to meet the needs of most vegans. In addition, the many bean based vegan recipes are excellent sources of
protein. For instance, a cup of cooked beans contains the same amount of protein as a two ounce serving of meat.
As with protein, nutritional deficiencies are generally of no more concern to vegetarians than they are to the general population. Vegetarians who follow a balanced, nutritious diet should have no problem meeting their
daily nutritional needs.
Vegans on the other hand, are more susceptible than vegetarians to nutritional deficiencies, particularly vitamin B12, calcium and vitamin D. That is because the most common sources of these important nutrients are all
animal based, either meat or dairy products.
Of these three nutrients, the hardest to replace on a vegan diet is vitamin B12. The primary sources of vitamin B12 in the diet are all animal based.
For this reason, vegans are generally advised to take vitamin B12 supplement, or to eat foods that have been fortified with vitamin B12. There are a number of such foods on the market, including nutritional yeast
and soy milk.
Calcium is also a concern for vegans, since the primary sources of dietary calcium are milk and other dairy products. Again, calcium fortified foods
such as some soy milk and certain cereals are important to maintaining a healthy vegan diet. The same is true of vitamin D, another primarily animal
based nutrient.
The bottom line is that it is possible to maintain excellent health while avoiding meat and dairy products. The key is to follow a well balanced diet, get plenty of exercise, and make smart food choices.
Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other
articles on eating better and other ways how to improve your life at http://your-health-center.com
Tags: Eating Healthy
Important facts about fiber in a healthy diet
When it comes to eating healthy and enjoying a healthier lifestyle, it is hard to overstate the importance of fiber in the diet. Even though fiber is most associated with grains, rice and breads, it is important to remember that fruits and vegetables also contain significant amounts of dietary fiber. In fact, the need for fiber is just one more reason to eat your fruits and vegetables every day.
In order to understand why dietary fiber is so important, it is a good idea to know what fiber is and what role it plays in digestion. Simply put, dietary fiber is the portion of food that the human body cannot digest. Fiber is found in foods of plant origin only; there is no fiber in meat and dairy products. Fiber plays an important role in the digestion of food, and in the elimination of waste products as they travel through the body.
Good sources of dietary fiber include grains, cereals, legumes, lentils, nuts, seeds, fruits and vegetables. As we said before, meats and dairy products do not contain any dietary fiber, so it is important to eat some plant based foods ever day to get the fiber you need.
Soluble vs. insoluble Not all fiber is the same, and fiber comes in two forms – soluble and insoluble. All plant materials contain both types of fiber, but some
sources contain more of one than the other. Eating a variety of foods rich in fiber every day will ensure you get adequate levels of both soluble and
insoluble fiber.
Insoluble fiber is important in keeping people regular, and it has shown promise as well in the prevention of some types of colon and rectal cancers. Insoluble fiber is mainly found in wheat brain, some types of vegetables and in whole grain products. Some vegetables rich in insoluble fiber include carrots, peas and broccoli. The skins of fruits are also rich in insoluble
fiber.
Soluble fiber, on the other hand, has shown promise in reducing levels of cholesterol in the blood, and at reducing the rate at which glucose enters
the bloodstream. Soluble fiber is abundant in dried peas, lentils, beans, barley, oat bran, and in many fruits and vegetables.
How much fiber is enough Many people are unsure just how much dietary fiber they need every day, but most dietitians recommend that women consume between 21 and 25 grams of dietary fiber per day. For men, the recommendation is 30 to 38 grams of fiber each day.
Of course, that is easier said that done, and it is important to know which foods are high in fiber in order to boost your daily fiber consumption. In
the case of packaged foods like breads and crackers, the fiber content will be listed as part of the nutritional label. In the case of fruits and vegetables, there are charts which show the fiber content of an average size piece. Some grocery stores post this information, and it is also widely available on the internet.
When increasing dietary fiber, it is best to make the increase gradual. A sudden jump in dietary fiber can lead to bloating, gas and abdominal discomfort. In addition, it is important to drink plenty of fluids, especially water, in order for fiber to have the best effect. When choosing breads and cereals, it is best to go with healthier whole grains. In general, the less processing, the healthier the foods.
Eating the skins of fruits and vegetables is a great way to increase dietary fiber. Many people like to make fruit shakes and smoothies that use the skins of their favorite fruits. This makes a delicious and nutritious way to increase fiber consumption. In addition, keeping a variety of fiber rich foods, such as apples, nuts, seeds and bran muffins, around for snacks is a great idea.
And finally, eating a wide variety of foods will ensure that you get plenty of fiber, as well as the vitamins, minerals, micronutrients and trace elements that make a balanced diet so important.
Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at
http://your-health-center.com
Tags: Eating Healthy
Do you eat a wide variety of foods for a healthy diet?
One of the most frequently cited reasons that diets and attempts at healthy eating fail is boredom. Many people simply do not know how to keep a healthy diet interesting day after day, and it can be quite a challenge.
Given the huge variety of fruits, vegetables, whole grains, meats and other healthy foods at the local grocery store, however, it is definitely possible to create exciting, nutritious meals that will keep boredom at bay.
Your key to healthy eating The key to the success of any plan for healthy eating is to eat what you like, but to exercise moderation when it comes to the less healthy foods. Improving your level of health and fitness does not mean forgoing that piece
of chocolate cake, for instance. It does mean, however, limiting yourself to one piece. A healthy diet contains all types of foods, including
carbohydrates, proteins, and even fats. The key is choosing foods that provide the best combination of taste and nutrition. After all, if your diet consists of foods you hate, you will not stick with it.
The revised USDA food pyramid contains five major food groups – grains, vegetables, fruits, milk and dairy, and meat and beans. When choosing foods from these groups, it is important to eat a wide variety of foods from every food group. Doing so will not only give you a great deal of variety and keep boredom from setting in, but it will provide the best nutritional balance as well. In addition the widely known macronutrients, such as vitamin A, vitamin D, vitamin C, etc. all foods contain a variety of micronutrients. Though present in extremely tiny amounts, they are vitally important to good health. That is why a healthy, varied diet is so important.
In addition, when choosing foods from within the various food groups, some choices are naturally better and healthier than others. For instance, choosing skim or 2% milk instead of full fat whole milk is a good way to cut down on both fat and calories. And choosing poultry or lean meat is a great way to get the protein you need every day without extra fat, cholesterol and calories.
Likewise cereals and breads that carry the whole grain label are healthier than those who do not. Even in the world of fruits and vegetables some
choices are better than others. For instance, peaches packed in heavy syrup add unnecessary sugar to the diet, while those packed in water or juice provide only good nutrition.
There has been a trend lately to add vitamin fortification to food, and this sometimes be a good way to maximize nutrition. It is important to remember, however, that proper nutrition comes from a healthy diet, not from vitamin supplements. It is fine to buy calcium fortified cereal, but the bulk of your calcium intake should still come from milk, dairy products and green leafy veggies.
Choosing the best foods Knowing the five major food groups and how much of each to eat every day is only part of the picture. The other part is choosing the best foods from within those food groups. That means things like choosing the leanest cuts of meat, using egg substitutes instead of whole eggs, choosing the freshest
fruits and vegetables, etc.
Even with fruits and vegetables, some choices are better than others. Some fruits, such as avocados, for instance, are packed with fat and calories.
It is important to check the nutritional qualities of the fruits and vegetables you buy, and not simply assume that all fruits and vegetables are equally healthy.
One way to maximize nutrition while minimizing cost is to buy fruits and vegetables that are in season. Fruits and vegetables that are in season are
usually quite a bit cheaper than those that must be shipped hundreds or even
thousands of miles, and they are generally much fresher too. Of course, depending on where you live, there may be varieties of fruits and vegetables
that are not available locally, so the northerner in search of citrus fruits will just have to watch the sales and buy accordingly.
Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at
http://your-health-center.com
Tags: Eating Healthy
