Fiber

Dietary fiber generally refers to parts of fruits, vegetables, nuts, grains and legumes that cannot be digested by humans. There are two types of fiber: soluble and insoluble.

Soluble: Makes us feel full, helps with digestion, maintains lower blood sugar levels, dissolves in water, and is mainly found in fruits, legumes and oats.

Insoluble: Adds bulk to the diet, helps maintain intestinal health, may help in some cancers, does not dissolve in water and is mainly found in vegetables and the bran layer of grains.

Women should get approximately 25 grams of fiber/day, whereas men should get approximately 38 grams of fiber/day.

A high fiber diet may increase your the need for calcium, zinc, magnesium, phosphorus, selenium, copper, and iron. A low fiber diet may lead to constipation.

Here is the fiber content of select high fiber foods:

Bananas, 3 grams - medium 8" long
• Beans, 6-10 grams - baked beans, black beans, great northern beans, kidney beans, garbanzos, pinto beans, white beans
• Berries, 4-5 grams - blackberries, raspberries
• Bran Cereals, 5-10 grams - All-Bran, Bran Buds, 100% Bran, Raisin Bran
• Bread, 4-7 grams - 2 slices whole wheat, pumpernickel, seven-grain
• Broccoli, 4-5 grams
• Brussels Sprouts, 2 grams
• Carrots, 3-4 grams
• Dried Figs, 10 grams - 3 figs
• Fruit, 4 grams - medium apple, medium pear
• Green Beans, 2 grams - broad beans, pole beans, snap bean
• Greens, 4-6 grams - beet greens, collards, kale, spinach, turnip greens
• Lentils, 6 grams
• Lima Beans - 4-6 grams
• Peas, 7-9 grams - black-eyed peas, green peas
• Potatoes, 4-5 grams - medium baked Idaho or sweet potato
• Sweet Corn, 5 grams

Article Source: http://EzineArticles.com/?expert=Olinda_Rola

Waist/Hip Ratio

Waist/Hip ratio differentiates between android and gynoid obesity.

Android obesity is defined as carrying most of one's fat in the abdoman or being "apple-shaped". It is associated with increased risk of coronary artery disease, hypertension, visceral obesity, glucose intolerance, and insulin resistance. Waist to hip ratio is increased as fat increases in the abdominal regions.

Gynoid obesity is defined as carrying fat in the lower part of the body such as hips and thighs, also called being "pear-shaped". It is not associated with increased heart risk. Waist to hip ratio is not increased as fat increases in femoral-gluteal regions.

To measure: measure around the smallest part of your waist and the largest part of your hips. Divide your waist measurement by your hip measurement. This will give you your ratio.

A waist/hip ratio of 0.8 or greater in women and a 1.0 or greater in men is indicative of android obesity and an increased risk for obesity-related diseases.

Exercise Physiology and Nutrition

At rest and during normal activities, fats provide 80-90% of the energy source; carbohydrates provide 5-18%; and protein provides 2-5%.

During low to moderate intensity aerobic activity (long duration, steady speed, also known as endurance exercise), fat is a significant energy source.

Exercise above 60-65% of maximal oxygen uptake, carbohydrate is needed as a fuel source.

During prolonged exercise, there is a reliance on carbohydrate to provide pyruvate for continued fat oxidation.

Muscle glycogen (the storage form of carbohydrate in the muscle) is depleted in 2-3 hours of continuous exercise at 60-80% of oxygen uptake.

Dietary Guidelines for Americans

The Dietary Guidelines for Americans were written by the USDA and HHS, and were designed to prevent chronic diseases. The components are:

1. Adequate nutrients within calorie needs: Limit intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol. Balance eating pattern using USDA's Food Guide Pyramid.

2. Weight Management: Balance calories consumed with calories expended. To prevent gradual weight gain over time, make small decreases in intake and increase physical activity.

3. Physical activity: To reduce risk of chronic disease, at least 30 minutes of moderate intensity physical activity on most days. To manage body weight, engage in 60 minutes of moderate to vigorous activity on most days, while not exceeding caloric intake needs.

4. Consume/Choose: 2 cups fruit; 2 1/2 cups vegetables; 3 oz or more whole grains, 3 cups fat-free or low fat milk products; <10% of calories from saturated fats; <300 mg cholesterol; 20-35% calories as fat; <2300 mg sodium.

5. Food safety: Cook foods to safe temperatures. Chill perishable food promptly. Clean hands, food contact surfaces, fruits and vegetables. Do not wash or rinse meat and poultry. Separate raw, cooked, and ready-to-cook foods.

Vegetarian Diets

The advantage of a vegetarian diet is that it tends to be low in fat and high in fiber. The disadvantage is that is can be low in iron, vitamin D, zinc, vitamin B2, and vitamin B12.

The ovolactovegetarian diet allows for dairy products and eggs. It provides 80% of your need for zinc, but it is low in iron.

The vegan diet contains no animal protein ( meat, fish, eggs, poultry, dairy) and lacks vitamin B12.

When following any one of these diets, you need to consume complementary proteins to obtain complete proteins over the course of a day. An example of this would be beans and rice. A complete protein is a protein that has all the essential amino acids in amounts required for human use. Soy protein is considered equivilent in quality to animal protein.

Also, make sure to take a multivitamin daily to supplement your diet.

Trans Fats

Trans fats are a type of unsaturated fat that are neither required nor beneficial for health. Eating trans fats increases your risk for coronary heart disease, therefore you should consume as little as possible. The good news is that many companies are voluntarily removing trans fats from their products or coming out with trans-free product lines.

Trans fats are naturally found in small amounts in dairy and meat prducts. However, most of the trans fats that we consume today are made industrially as a side effect of partially hydrogenating plant oils. By adding hydrogen to unsaturated oils, products have a longer shelf life and decreased refrigeration requirements.

Major food sources of trans fats:

40% from pies, cakes, cookies, breads, crackers

21% from animal products

17% from margerine

8% from fried potatoes

5% from potato chips, corn chips, popcorn

4% from household shortening

3% from salad dressing

1% from breakfast cereal

1% from candy

Data based on FDA’s economic analysis for the final trans fatty acid labeling rule, "Trans Fatty Acids in Nutrition Labeling, Nutrient Content Claims, and Health Claims" (July 11, 2003)

What is Diabetes?

We all need some sugar is our blood because sugar is needed for energy. But too much blood sugar could mean you have diabetes. Normally, your body breaks down food into sugar and sends it into your bloodstream. Next, your pancreas makes a hormone called insulin. Insulin keeps blood sugar in normal range by taking the sugar from your blood and putting it into your cells to be used for energy. For people with diabetes, they either don't make enough insulin or it doesn't work well.

The long-term effects of high blood sugar include: heart, eye, kidney, blood vessel, and nerve damage. These can cause serious health problems and death. Therefore, people with diabetes need to make sure that their blood sugar levels are as close to the normal range as possibe.

Fat-Free & Sugar-Free Foods

You still need to watch the portion size of fat-free and sugar-free foods. Fat-free foods still have calories, usually as many as their full-fat versions. The same is true for sugar-free foods, and these calories count just as much.

Will Eating Fat Make You Fat?

Eating too much fat will not make you fat, per se. Eating or drinking too many CALORIES makes you fat. But it is still smart to limit the fat you eat. Fat has more than TWICE as many calories as protein or carbohydrates. Everyone should limit trans and saturated fat which can raise your cholesterol.

Calculating your Basal Metabolic Rate

Your Basal Metabolic Rate (BMR) is the minimum number of calories your body needs to function. This does not take into account any activity.

The Harris-Benedict Equation:

Males: 66 + (13.7 x W) + (5 x H) - (6.8 x A)

Females: 655 + (9.6 x W) + (1.7 x H) - (4.7 x A)

where:

W = actual weight in kg (weight in lb/2.2 lb/ kg)

H = height in cm (height in inches x 2.54 cm/in)

A = age in years

Olive Oil Salad Dressing

Olive oil is being widely recognized as a health food because it is a fat that is good for you! It helps to reduce your LDL cholesterol or the "bad" cholesterol. You can add it to your diet by using it as a dressing in pasta, rice or garden salads.

2 Tablespoons wine vinegar
2 Tablespoons honey mustard
6 Tablespoons of olive oil

Mix wine vinegar and mustard with a wire whisk. Gradually whisk in olive oil until thick and creamy.

Why Exercise?

1. Benefits include lower cholesterol and blood pressure, healthy muscles and joints and less body fat.

2. Exercise is good for mental health. You'll feel better about yourself and have a more positive attitude about life.

3. You have to exercise to lose weight - diet alone will not do it.

Caloric Balance

To maintain, lose, or gain weight, it's all about calorie balance. That means that if you consume more calories than your body uses, they will be stored as fat. One pound of body fat is equal to 3,500 calories. Losing one pound requires a deficit of 3,500 calories. For example, eating 500 fewer calories per day and burning 500 calories at the gym per day (for a total of a 1000 calorie per day deficit) would result in a 2 pound weight loss per week.

Snacks

It's OK to incorporate your favorite foods, just do so in moderation. Divide large packages into smaller portions or choose foods in pre-proportioned single-serving packages. Look for snacks such as fruit cups, crackers, fat-free yogurt, reduced fat cookies or cheese that have about 100-150 calories per package.

Water

To keep your body flowing smoothly, you must stay hydrated. By the time you feel thirsty, you already are partially dehydrated. The key is to drink water long before you feel thirsty. Adults need at least eight 8-ounce glasses each day.

Portion Sizes

Judging serving sizes is a learned skill. For a quick estimate of portion sizes, here are some helpful tips:


Meat, Fish, Poultry: serving size is 2-3 ounces and is about the size of a deck of cards.

Pasta, rice: serving size is 1/2 cup and is about the size of a small computer mouse or the size of your fist.

Cooked vegetables: serving size is 1/2 cup and is also about the size of a small computer mouse.

Fruit: serving size is 1/2 cup and is about the size of a medium orange, apple, or pear.

Cheese: serving size is 1 1/2 ounces hard cheese and is about the size of a C battery or your thumb.

Stress Management and Diet

1. Limit your caffeine and sugar intake.

2. Maintain a healthy diet with fruits, vegetables, whole grains, beans, and lean meats.

3. Research which vitamin and mineral supplements are best for you.

Tips for Eating Heart Smart

Eating the right foods can drastically reduce your risk for high blood pressure, not to mention contribute to your overall health and well-being. The following are some quick tips that will help you get your diet, and your body, in shape:

1. Avoid eating fast food as much as possible.

2. Reduce the consumption of red meat by eating more fish, skinless chicken and turkey.

3. Avoid hidden fats - for example: cook with non-stick vegetable oil cooking spray instead of regular oils.

4. Buy lean cuts of meats and/or trim excess fat off before cooking.

5. Be a diligent shopper - check the labels on all your purchases.

6. Steam, bake, broil, or grill foods instead of frying them.

7. Eat more fruit, vegetables, and carbohydrates.

8. Watch your fat intake - be sure that you are conscious of what foods you're eating and when. Keep a food diary if you need to.

Diet Plans

1. When choosing a diet plan, take into account your activity level, medical history, and eating habits.

2. Check with your physician before starting any diet plan.

3. Exercise regularly. If you do not, you will lose muscle as well as fat and your metabolism will slow down. This will make it harder for you to lose weight.

Soy

If there was ever a food that has been linked with health, it has to be soy. From curing hot flashes and memory loss to reducing heart disease and osteoporosis, soy is the miracle food of the moment. Research does suggest that foods that contain isoflavones (check the label), as part of a healthy diet, may help protect against heart disease, but unfortunately research on the other benefits is still inconclusive.

Are Avocadoes Bad For You?

Avocadoes are definitely high in fat, but it the healthy type of fat - monounsaturated. Scientists believe that monounsaturated fat may play an important role in helping decrease the risk of heart disease and other chronic diseases. Getting enough fat in your diet is also important in feeling satisfied without overeating. You don't need a lot - and too much fat, regardless of the type, can be problematic. Just a few slices is all you need to add to a sandwich or salad.

Healthy Skin Tips

Healthy skin is important for appearance and overall health, because your skin defends against viruses and bacteria.

To keep skin healhty, eat plentiful amounts of Vitamin B (lean meats, dairy, fish) and Vitamin A (broccoli, spinach, dairy).

To help your skin retain its suppleness, drink 8-10 glasses of water a day. Avoid excess alcohol, caffeine, and sunlight.

Nutrition Tips

At least 5 fruits and vegetable a day

At least 5-6 servings of grain (3 whole grain) daily

1000 mg calcium daily

Protein foods 2-3 times a day

Some fat at each meal (5-10 grams minimum)

6-8 cups fluid daily

Fast food-avoid oversizing

Dining out- 1/2 portion size

30 minutes of physical activity daily

General outline:
- Breakfast: grain, fruit, dairy
- Lunch: 2 grain, protein, vegetables, fruit, dairy
- Dinner: 2-3 grains, protein, vegetables, fruit
- Snacks: fruit/dairy, grain/dairy, grain/fruit, vegetables

Fruits/Vegetables

Twelve Ways to Add Fruits and Vegetable to Your Diet:

1. Add mashed bananas or blueberries to pancake mix.
2. Add spinach to a sandwhich instead of iceberg lettuce.
3. Stir- fry frozen or fresh vegetables with meat or tofu.
4. Add salsa! One-half cup is a vegetable serving:
- Salsa on eggs
- Salsa on baked potato
- Salsa on a veggie burger
- Salsa on a tortilla with cheese
5. Slice a tomato on a sandwich.
6. Add fresh or frozen vegetables to pasta dishes:
- Sundried tomatoes
- Spinach
- Broccoli
- Peas
7. Cut up fruit, or add frozen fruit to mix with yogurt- cantaloupe, blueberries, banana, strawberries.
8. Try frozen bananas or grapes.
9. Try dried fruit - apples, apricots, raisins.
10. Mix chopped vegetables; cucumbers, red pepper, tomato, romaine lettuce, with grated cheese and ranch dressing in a pita.
11. Make fruit salsas to add to chicken, pork, or fish.
12. Make fruit smoothies with yogurt, milk and frozen or fresh fruit.

Healthy Recipe

Blackberry Smoothie

You can use any fresh or frozen berry in this shake. It's easy to to take to the office or school in a small insulated container.

2 cups fresh or frozen blackberries
1 cup plain low fat yogurt
1 cup apple juice
1/4 cup honey
1 large ripe banana

Combine all ingredients in a blender until smooth.

Yeild: 3 servings

NUTRITION PER SERVING:
CALORIES 265 (3% from fat); FAT 0.8 g (sat.0.2 g, mono 0.1 g, poly 0.2 g); PROTEIN 5.7 g; CHOLESTEROL 2 mg; CALCIUM 192 mg; SODIUM 62 mg; FIBER 8.7 g; IRON 1.2 mg; CARBOHYDRATE 63.2 g.

Cooking Light, October 1998

Nutrition Information

Do not make major changes in your eating habits because of what you read in a magazine article without researching it further. Nutrition facts can be validated by consulting textbooks available at libraries and bookstores. Unlike the information in some best-selling nutrition books, the information in nutrition textbooks are scientifically sound. You can also research online, however do not just enter your topic into a search engine. Nutrition misinformation abounds on the Internet. Instead, go to a web site that you respect and search that site's collection of articles and links. A good one to check out is http://www.usda.gov/.

Elizabeth

Supplements

When it comes to dietary supplements, be very cautious. Dietary supplements do not need to be proven safe OR effective before they are marketed. Their quality may also be questionable; some products don't contain the types and amounts of ingredients stated on their label, and others may be contaminated with unwanted substances. Some dietary supplements may have harmful side effects, and some may interefere with medications. Even vitamins and minerals can be toxic if taken in excessive amounts. Before taking any supplements, (other than vitamins/minerals that are not more than 100% of Daily Value), it is a good idea to check it out with your health care provider. This precaution is especially crucial if you are pregnant, nursing, elderly, under the age of 18, have a chronic medical condition, or if you are taking any prescription or over-the-counter medication.

Elizabeth

Did you know that bananas are a natural antacid?

Elizabeth

Did you know that fish is good for your brain?

Elizabeth

Did you know that onions contain a mild sedative called quercetin, which can help fight insomnia?

Elizabeth