Chapter 8 - Weight Control ___________________________________________
Nutrition ________________________________________
When most people attempt to take control of their body weight the first question they ask is. “What should I eat?” The answer to that question is simple…everything. Most foods are good and essential. It‟s not food that is the problem, it is the quantity of food that is consumed that leads to problems. In fact, it is smart to eat a wide variety of foods. First of all, by eating from the four basic food groups you are going to get all the vital substances you need to lead a healthy and productive life. Also, it‟s a lot more enjoyable eating from all four of the food groups and it is much easier to plan meals to get the greatest efficiency from your food. For example, it is possible to be a vegetarian or a vegan (an individual who eats no dairy products or meats) and still maintain excellent health and vitality. The problem is that this type of dieting requires a lot of sophisticated planning to get all the essential proteins, minerals and vitamins that you need. By using a more balance diet and making use of all four-food groups, you will not only be able to plan your meals a lot easier, but you will also be able to enjoy every food under the sun. The four basic food groups are as follows: 1. 2. 3. 4.
Fruits and vegetables Grains and cereals Dairy products Meats Now let‟s take a look at the importance of having a well balanced diet.
Sources of Energy Carbohydrates, proteins and fats are the primary sources of energy for the body. Their fuel potential is expressed in calories, which represents the amount of chemical energy that is released when food is metabolized. In technical terms, 1 calorie is defined as the amount of energy necessary to raise one gram of water (1ml) 1 degree Celsius. Consequently, foods that are high in energy values are also high in calories, while foods that have less energy value are lower in calories. Fats have the greatest energy potential yielding approximately 9 calories per gram. Proteins and carbohydrates yield about four calories per gram.
Carbohydrates __________________________________________________
The primary purpose of carbohydrates is to supply the body with energy and/or calories. Carbohydrates are the perfect fuel for the body. Actually, for certain body systems such as the brain and nervous system, carbohydrates are the preferred energy source. Carbs are also the principal source of energy for the muscles when exercising. They also help in regulating protein and fat metabolism and are essential for the breakdown of free fatty acids within the liver. The principal carbohydrates present in foods are sugars, starches and cellulose. Simple carbohydrates such as those found in fruits are easily digested and provide a quick source of energy for the body. More complex carbohydrates such as starches require more digestive action to be broken down and thereby, are released slowly into the blood stream. On the other hand, they provide the body with a more sustained energy level than do simple carbohydrates. Cellulose, which is commonly found in vegetables and the skin of fruits, is largely indigestible and provides little energy for the body. Cellulose does, however, supply bulk, which aids in intestinal action and elimination. Let‟s take a closer look at the various sources of carbohydrates.
- What Are the Differences Between Simple and Complex Carbohydrates?
Chapter 8 - Weight Control ___________________________________________
Most people are totally confused about the differences between simple and complex carbohydrates. As mentioned, carbohydrates are one of three macronutrients in our diets that provide calories…the other two are proteins and fats. You do remember that…right? Also, as indicated, carbohydrates provide most of the energy needed in our daily lives, both for normal body functions such as heartbeat, breathing and digestion and for exercise such as lifting weights, walking and running. Carbohydrates are considered simple or complex based upon their chemical structure and both types are digested into a blood sugar called glucose, which is then used to fuel our bodies for work or exercise. Complex carbohydrates have more carbon chains and therefore burn slower than simple sugars. Simple carbohydrates have very few carbon chains and consequently, burn very quickly. To make use of a simple analogy, using a simple carbohydrate would be like burning a piece of paper. When you burn the paper you get a beautiful flame and you get a lot of heat, but only for a short period of time. In no time it is all gone. Conversely, using a complex carbohydrate would be like burning a little piece of wood. You don‟t get a huge flame and you don‟t get a lot of heat all at once, but you get heat through an extended period of time. That is the way it goes with simple and complex carbohydrates. A simple carb will give you a lot of energy and make you feel energized, but only for a very short period of time. Then, you are going to feel like…well, hell. You may even become hypoglycemic. On the other hand, complex carbs won‟t give you that “sugar high,” but they will give you energy over an extended period of time…meaning that you will be able to do work over an extended period of time. Obviously, complex carbohydrates are important when engaging in an exercise program because you want energy over a long period of time. If you took in a simple carb, you would get almost immediate energy and you would feel great, but that feeling and energy level would only last for a short period of time. Subsequently, more likely than not, you would “crash.” Typically, simple carbohydrates have become known as the “bad” carbs while complex carbs seem to be designated as the “good” ones. Although this is based on more hype than science, there are a number of reasons for this besides the aforementioned energy differences. Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. Examples include doughnuts, cinnamon rolls, hard candy, chocolate , molasses and sugar. Complex carbohydrates are usually packed with fiber, vitamins and minerals. Examples are vegetables, breads, cereals, legumes and pasta. Most experts recommend that for normal people, 50 to 60 percent of the total calories in our diet come from carbohydrates. The bulk of the carbs we consume should be complex and most of the simple ones should come from fruits and milk or yogurt, which also contain vitamins and minerals. Avoid getting the bulk of your carbs from refined foods high in sugar, since they are usually low in the nutrients we need to maintain health and energy levels.
Chapter 8 - Weight Control ___________________________________________
- The Glycemic Index The Glycemic Index rating of foods has become a catchphrase in nutritional circles over the last half decade and with good reason. The Index gives nutritionists and us plain folk an excellent guide of how foods, more specifically carbohydrates, are utilized by the body. The problem is that most plain folk seem to panic when they hear a technical term like glycemic. Well, there is no reason to panic because the Glycemic Index rating is as easy to understand as playing old maids. We‟re serious. The Index simply tells you how quickly after you eat a carbohydrate that it is converted to blood sugar. In other words, how quick your body can use the carbohydrates you eat for energy. That‟s it! The higher the score on the Index, the quicker the carbohydrate is converted to an energy source. Conversely, carbohydrates that have a low score on the index are ones that are released slowly into the blood stream and thereby, give you a more sustained energy level…you know, complex carbs. These foods have also been found to curb appetite. Isn‟t that great news? Carbohydrates that have a high glycemic rating are great for giving you a quick burst of energy, but the body uses them up very quickly…remember what we said about simple carbs? Consequently, they do not give you sustained energy as does a carbohydrate with a higher rating. Just because a carbohydrate has a high rating does not mean you should avoid them in your diet plan. Both high and low rated carbohydrates have a place in your diet. When you need sustained energy, for instance, when you are working out, you would want to eat a carbohydrate with a low rating. When you need instant energy, say right after your workout for recuperative benefits, a high rated carbohydrate would be better. Obviously, the index is a valuable tool in determining which carbohydrates you might want to use. Well, we were nice enough to put the entire Glycemic Index and instructions on how to use it in appendix A. You can thank us later. On second thought, go ahead and thanks us now. You are very welcome…thank you.
Fats ______________________________
Most people believe that fats are the worst ∞ WELLNESS FOR LIFE ∞ __________________________________________________________________ possible food you could eat. WRONG! Actually, fats are not only important, some of them are absolutely essential Saturated versus Unsaturated Fats. for maintaining good health. As aforementioned, fats are Saturated fats are really the ones that you need to look the most concentrated source of energy in the diet out for. These are found in things like coconut oil (frequently containing twice the energy and/or calories that are used to make cookies and candies you buy in the grocery store), furnished by proteins or carbohydrates. They are also a beef, and pork fats. . Unsaturated fats, on the other hand, may actually be good for you in terms of enhancing the level of good source of energy that is used in exercises of long to HDLs in your bloodstream. HDLs are the good fats and LDLs moderate duration. are the bad fats. HDL‟s will actually “eat” the bad ones in your In addition to supplying the body with energy, body. HDL‟s are found in olive oils. Try to eliminate the bad fats and consume good ones instead. fats are a source of vitamins A, D, E and K. They also provide protection and support for organs such as the heart, kidneys and liver, insulate the body from environmental temperature changes and help make calcium available to body tissues, particularly the bones and teeth. As if that wasn‟t enough, fat also rounds out the contours of the body making woman look like…well, woman. Yeah, it also makes men look like man. As a food ingredient, fat provides taste, consistency, stability and helps you feel full. Most people also believe that all fats are the same. Wrong again Sherlock! About 95% of the fats in foods and in the human body are triglycerides which are divided into fatty acids…these are the substances that give fats their different flavors and textures. There are two types of fatty acids: saturated and unsaturated. Saturated fats, which are solid at room temperature, come primarily from animal sources. There is an exception here…coconut oil. Unsaturated fatty acids, including polyunsaturated, are liquid at room temperature and come from plant sources, vegetables, nuts and seed sources such as corn, safflower, olive and sunflowers.
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There are three essential fats: linoleic, anachidonic and linolenic. Collective they are known as vitamin F. The aforementioned fats are called essential because the body can not produce them. These fats are unsaturated fatty acids and are necessary for normal growth, nerves and blood vessels. They are also responsible for keeping the skin young looking by preventing dryness and scaling. It is also believed that essential fats are necessary for the break down of cholesterol. Compound fats are simple fats which are combined with other chemicals. Phospholipids are the principal compound fats and are a key component of lipoproteins and cell membranes, which transport fat in the blood. These are low-density lipoproteins (LDL’s), high-density lipoproteins (HDL’s) and very low-density lipoproteins (VLDL). Low-density lipoproteins know as the cholesterol‟s bad boys have a high propensity for adhering to the artery walls causing a build up of plaque and eventually atherosclerosis (narrowing of the artery walls). High-density lipoproteins are the cholesterol good guys which knock the LDL‟s off the artery walls and transport them to the liver where they are broken down into bile and excreted through the intestines. Derived fats combine simple and compound fats. The best know of the derived fats is cholesterol. Although cholesterol has a bad reputation for “gumming up” the body, the truth of the matter is cholesterol is necessary for good health. It is a normal component of most of the tissues of the body, especially those in the brain, nervous system, liver and blood. It is also necessary for the production of male and female sex hormones and is essential for the synthesis of vitamin D. Furthermore, it is necessary for the production of bile, which is necessary for the digestion of fat. The primary sources of cholesterol are egg yolks, organ meats, selfish and dairy products. - What are Trans Fats? Trans fat (also called trans fatty acids) is formed when liquid vegetable oils go through a chemical process called hydrogenation in which hydrogen is added to make the oils more solid. Hydrogenated vegetable fats are used by food processors because they allow longer shelf life and give food desirable taste, shape and texture. The majority of trans fat can be found in shortenings, stick (or hard) margarine, cookies, crackers, snack foods, fried foods (including fried fast food), doughnuts, pastries, baked goods and other processed foods made with or fried in partially hydrogenated oils. Some trans fat is found naturally in small amounts in various meats and dairy products. Although saturated fat is the main dietary culprit that raises LDL, trans fat and dietary cholesterol also contribute significantly. In fact, there is a prolific amount of evidence which suggests that consumption of trans fat raises LDL (“the bad guys”) cholesterol and lowers HDL (“the good guys”) cholesterol levels, causing the arteries to become clogged and increases the risk of developing heart disease and stroke.
Proteins _____________________________________
Proteins make up more than twenty percent of our total body weight. Next to water, protein is the most plentiful substance in the body. Proteins have four calories per gram. It is the major source of building material for muscles, hair, teeth, eyes, nails and scar tissue. Protein is also necessary for the formation of hormones, which orchestrate a variety of body functions such as growth, sexual development and rate of metabolism. No less important, it is used to form enzymes, substances necessary for basic life functions and antibodies, which help fight invading antigens. In addition, protein also helps prevent blood and tissues from becoming either to acid or too alkaline and aids in the body‟s water balance. Generally, protein provides approximately 10 to 15 percent of energy during aerobic exercise. It can also be used for anaerobic activity, but this energy function is usually spared when sufficient fats and carbohydrates are in the diet. Protein that is not utilized by the body for building and maintenance of tissue or for energy is converted by the liver into fat and stored.
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During digestion, the large molecules of protein are broken down into amino acids. Amino acids, of which protein is made, are necessary for the building and maintenance of various body tissues. The body requires twenty two amino acids in a specific arrangement to produce human protein. Unfortunately, the body can only produce fourteen of these amino acids. Consequently, the other eight, which are referred to as the “essential amino acids,” must be supplied by diet. In order for the body to properly synthesize protein, all twenty two amino acids must be present simultaneously and in the proper proportions. If even one the “essential amino acids” is missing, even temporarily, protein synthesis will be significantly compromised or stopped completely. The lack of anyone of the amino acids results in all the amino acids being reduced to the same proportion as the amino acid that is low or missing. Not all foods contain all the essential amino acids. The ones that do are called complete proteins, the foods that don‟t are called incomplete proteins. Most animal proteins and dairy products…meats, milk, milk products, fish, poultry and eggs are complete proteins, while most plant proteins…grains, beans, vegetables and fruits are incomplete proteins. A complete protein meal can be constructed from incomplete proteins, but the foods must be combined carefully to ensure that the deficient amino acids will be adequately supplied.