NUTRITION 101
Your Guide to Basic Nutrition For a Healthy Lifestyle
By Brian A. Jackson, NSCA-CPT
A growing obesity epidemic is threatening the health of millions of Americans in
the United States, according to CDC (Centers for Disease Control and
Prevention) research published in the 27 October 1999 issue of The Journal of
the American Medical Association (JAMA). If you've visited many restaurants in
the United States in the last two decades, this should come as no surprise to
you. The All-You-Can-Eat buffet accompanied with the notion that more food
equals greater value has hurt failing education efforts with regard to nutrition.
Furthermore, the multi-billion dollar diet industry invokes contrasting methods to
lose weight quickly. The truth is that there is only one effective method to
achieve health and fitness. That methodology, known simply as proper nutrition
and exercise, hasn't changed for as long as fitness has existed. The difficulty
with this concept persists with contradicting theories, family and heritage
traditions, and common ideology that food is little more than entertainment.
Getting past these three fundamentals flaws with American thought are difficult,
but not impossible, to overcome. The first step is acknowledging that the typical
American way of preparing and eating food isn't getting you where you want to
go if your goal is to be fit and healthy. Realizing that food is fuel, not
entertainment, comes as a close second. Education is third, followed lastly by
implementation of an effective nutrition strategy that you can apply as a long-
term commitment to lifestyle transformation.
THE TYPICAL AMERICAN DIET AND CULTURAL EFFECT
You see fast-food restaurants on every corner. Buffets offering the opportunity
for gorging on a dime dominate menus of many other restaurants. Portion size
is lost with the notion of going for "seconds" and "thirds".
Specific diseases and conditions linked to poor nutrition include cardiovascular
disease, hypertension, dyslipidemia, Type 2 Diabetes, obesity, osteoporosis,
constipation, diverticulitis, iron deficiency anemia, oral disease, malnutrition, and
some cancers. It should come as no surprise, then, that the major causes of
morbidity and mortality in the United States are related to poor diet and a
sedentary lifestyle.
An example of a single day in the typical American diet looks as follows:
BREAKFAST (1045 calories)
3-eggs
Hash Browns
Buttered Toast
Coffee with Regular Cream/Sugar
LUNCH (910 calories)
Ham and Cheese Sandwich on White Bread with Mayonnaise
12oz. Can of Soda
Candy Bar
DINNER (1044 calories)
Chicken Caesar Salad with Caesar Dressing
Dinner Roll with Butter
12oz. Can of Soda
SNACK (500 calories)
1 Cup, Vanilla Ice Cream
Many of you reading this might think that this particular day isn't that bad. In
fact, relative to alternatives it may not be as bad as the average daily American
diet. But this data shows that if this is not as bad as it really is at 3499 calories,
the harsh reality exists that it can only be worse, particularly when the
recommended daily caloric intake is only 2000 calories. The 2000 figure is
based on an average - somewhat active - adult metabolism. Any calories
consumed beyond what the body can metabolize are stored for energy in the
form of fat.
In all individuals, the excess energy utilized to generate fat reserves is minute
relative to the total number of calories consumed. This means that very small
differences in the energy balance can lead to large fluctuations in weight over
time. To illustrate, an obese 40 year old who carries 100 pounds of fat tissue
has only consumed about 25 more calories per day than he has burned on
average. In comparison a very lean 40-year-old who carries only 15 pounds of
body fat will have exceeded his daily energy expenditure by about four calories
a day.
In modern Western culture, the obese body shape is widely regarded as
unattractive. Many negative stereotypes are commonly associated with obese
people, such as the belief that they are lazy, stupid, or even evil. Obese
children, teenagers and adults face a heavy social stigma. Obese children are
frequently the targets of bullies and are often shunned by their peers. Obesity in
adulthood can lead to a slower rate of career advancement. Most obese people
have experienced negative thoughts about their body image, and many take
drastic steps to try to change their shape, including crash diets, the use of diet
pills, and even surgery.
FOOD IS FUEL
There are six main classes of nutrients that the body needs: carbohydrates,
proteins, fats, vitamins, minerals, and water. It is important to consume these six
nutrients on a daily basis to build and maintain healthy bodily function. A poor
state health can be caused by an imbalance of these nutrients, either through
excess or deficiency, which, in turn, cumulatively affects bodily functions.
Knowing how to keep these nutrients balanced into a proper diet is primary
function of this article.
It's easy to dismiss the purpose of food as fuel when marketing techniques have
evolved to make it "taste so good". Any form of entertainment exists to make
one feel good. I challenge anyone who happens to be overweight to look in the
mirror at himself and say how good he feels. I would ask him if his particular
dietary lifestyle is working for him. I may not hear the answer I'm looking for, but
I bank on the inner turmoil those questions invoke within his conscious
thoughts.
EDUCATION
Learning the fine details of nutrition can be daunting if you take into
consideration metabolic function, physiology and anatomy, and the digestive
process. We won't delve into nutrition in this detail, but instead focus on the six
main classes of nutrients:
Carbohydrates.
The main fuel used by the body is carbohydrates, which is stored in muscle as
glycogen - a form of sugar. Carbohydrates are also responsible for aiding in
digestion. During exercise, muscle glycogen reserves can be used up,
especially when activities last longer than 90 minutes. When glycogen is not
present in muscles, the muscle cells perform anaerobic respiration producing
lactic acid, which is responsible for fatigue and burning sensation, and post
exercise stiffness in muscles. Because the amount of glycogen stored in the
body is limited, it is important for active adults to replace glycogen by consuming
a diet rich in carbohydrates. Meeting energy needs can help improve
performance during vigorous activity, as well as improve overall strength and
endurance.
Foods that are high in carbohydrates includes breads, pastas, beans, potatoes,
bran, rice and cereals. There are two types of carbohydrates that these foods
fall into: simple and complex. Dietary guidelines generally recommend that
complex carbohydrates such as whole grains and fiber-rich foods should make
up the bulk of carbohydrate consumption. Simple carbohydrates such as
sugars, fruits, white flour and non-whole grain pasta should be limited in a
healthy diet.
GOOD CARBS (COMPLEX)
Baked Potato with skin intact
Sweet Potatoes/Yams
Squash
Brown Rice
Oatmeal
Beans
Whole Grain Breads
Whole Wheat Pasta
Green Vegetables
Fats.
The body needs fat included in a balanced diet, albeit in moderation. It's very
important to understand the role of dietary fat and the different types of fat
present in our foods. The major kinds of fats in the foods we eat are saturated,
polyunsaturated, monounsaturated and trans fatty acids.
Limit foods high in saturated fat, trans fat and/or cholesterol, such as whole-milk
dairy products, fatty meats, tropical oils, partially hydrogenated vegetable oils
and egg yolks. Choose fats and oils with 1.5 grams or less saturated fat per
tablespoon, such as liquid margarines, canola, corn, safflower, soy bean and
olive oils.
What is saturated fat? Saturated fat are fatty acids that have the maximum
amount of hydrogen the carbon atoms can hold, hence the term 'saturated'.
The main sources of saturated fat in the typical American diet are foods from
animals and some plants. Saturated fat intake should not exceed 7 percent of
total calories each day.
What is trans fat? Trans fats result from adding hydrogen to vegetable oils
used in commercial baked goods and for cooking in most restaurants and fast-
food chains. Cookies, crackers and other commercial baked goods made with
partially hydrogenated vegetable oils are typically high in trans fat. French fries,
donuts and other commercial fried foods are major sources of trans fat in the
diet. Trans fat intake should not exceed 1 percent of total calories each day.
What is unsaturated fat? Polyunsaturated and monounsaturated fatty acids are
two types of unsaturated fatty acids. Unsaturated fats have at least one
unsaturated bond — that is, at least one place that hydrogen can be added to
the molecule. They're often found in liquid oils of vegetable origin. Unsaturated
fats tend to help your body get rid of newly formed cholesterol. Thus, they keep
the blood cholesterol level down and reduce cholesterol deposits in artery walls.
Polyunsaturated oils are liquid at room temperature and in the refrigerator. They
easily combine with oxygen in the air to become rancid. Polyunsaturated fats are
often called Omega-3 Fatty Acids and are found in cold-water fish, flaxseeds,
walnuts, almonds and macadamia nuts. Omega-3 fatty acids also help in the
prevention and treatment of depression, arthritis, asthma, colitis, and
cardiovascular disease, heart disease, and Type II diabetes.
Monounsaturated oils are liquid at room temperature but start to solidify at
refrigerator temperatures. Recent research has shown that monounsaturated
fats may also help reduce blood cholesterol as long as the diet is very low in
saturated fat. Sources of monounsaturated fat are olive oil, peanuts, canola oil,
and avocados.
Both types of unsaturated fats may help lower your blood cholesterol level when
used in place of saturated fats in your diet. But you should be moderate in
eating all types of fat, because fats contain more than twice the calories of either
protein or carbohydrates. Total fat intake (saturated, trans, monounsaturated,
polyunsaturated) should be adjusted to fit total caloric needs. Overweight
people should consume no more than 30 percent of total calories from fat.
Proteins.
Proteins form the main structures of our body. We need them for growth,
building muscle tissue and repairing damaged tissue. In addition, proteins can
be used to give us a certain amount of energy, but they cannot be used to
release energy unless the body is not gathering energy from other sources
(carbohydrates or fats). Amino acids are the basic structural building units of
proteins. Twenty amino acids are encoded by the standard genetic code and
are called proteinogenic or standard amino acids, primarily responsible for
protein synthesis - resulting in the building of tissue. Nine of the twenty amino
acids, known as "essential amino acids" cannot be synthesized by human
enzymes and must be obtained from the diet.
Protein from animal sources (meats, fish, dairy products, egg whites) is
considered of high biological value or a "complete" protein because all nine
essential amino acids are present in these proteins. Plant sources of protein
(grains, legumes, nuts, and seeds) generally do not contain sufficient amounts
of one or more of the essential amino acids. Thus protein synthesis can occur
only to the extent that the limiting amino acids are available.
The best sources of protein in a nutritious diet are those from animal sources
but simultaneously contain lower amounts of fat:
GOOD PROTEINS
Turkey Breast
Chicken Breast
Tuna (packed in water if canned)
Egg Whites
Swordfish
Salmon
Tilapia
Extra Lean Ground Beef (97% fat free)
Whey Protein (usually powdered)
Crab
Roughy
Lobster
Shrimp
Venison
Filet Mignon
Soy (for women; high in Estrogen)
Protein needs for sedentary adults average about 50 grams each day. Growth,
pregnancy, lactation, and exercise increase protein needs as indicated in the
table below:
MINIMUM PROTEIN REQUIREMENTS (grams per pound of body weight)
Infants (0-6 months) 1.00
Infants (6-12 months) 0.72
Children (1-3 years) 0.55
Children (4-6 years) 0.50
Children (7-10 years) 0.45
Adolescence (11-14 years) 0.50
Adolescence (15-18 years) 0.60
Young adults (19-24 years) 0.55
Pregnancy / Lactation 0.60
Sedentary Adult 0.40
Recreationally Active Adult 0.65
Athletic Adult 0.70
Muscle Building 0.75
Maximum Usable Amount: 1.00
Vitamins.
Vitamins are crucial to nutrition. They assist in the millions of chemical reactions
that take place in our body each day, and make it possible for nutrients to be
absorbed, digested and metabolized in the body. Not only are they vital for
maintaining optimal energy levels, they also assist in the crucial recovery
process after your strength training sessions.
There are millions of biochemical reactions that go on in our bodies each day.
Our body uses what are called enzymes, as catalysts for these reactions. Other
compounds can assist these enzymes in carrying out these biochemical
reactions, making them more (or less) effective. All in all, there are thirteen
vitamins that are required for our bodies to function properly. These thirteen
are subdivided into fat-soluble and water-soluble vitamins. They are:
WATER-SOLUBLE VITAMINS
Vitamin B1 (Thiamin)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxine)
Vitamin B9 (Folic acid)
Vitamin B12 (Cobalamin)
Biotin
Vitamin C
The fat-soluble vitamins are saved by the body and stored in fat, sometimes for
extended periods of time. They are not readily excreted from the body and
therefore daily intake should be monitored closely. Overdose of fat-soluble
vitamins is a common problem of over-the-counter type vitamin tablets and can
lead to serious health problems.
On the other hand, water-soluble vitamins are easily dissolved in water, so
whatever your body isn't using is easily eliminated in urine. You don't have to
worry about overdosing, but this means you need a continuous supply of them
in your diet.
Minerals.
Minerals are inorganic elements and come from soil and water. Different plants
and animals absorb mineral from plants and animals. The human body needs
different inorganic minerals to function and sustain life. To fulfill the mineral
demands of our body, a combination of plants and animal meat should be a part
of our diet. Below is a list of essential minerals, their function within our diet, and
recommended daily intake (in mg):
Calcium (growth, function, development) 1000 to 1300
Iron (carry oxygen via blood) 11 (male) to 15 (female)
Magnesium (function of muscles, heart, immune system) 360 (female) to 410 (male)
Phosphorus (strengthen bones, teeth) 1250
Potassium (muscular / nervous system; water preservation) 2000
Zinc (growth, development, immunity) 10
Chromium-3 (augments insulin action) trace amount
Selenium (thyroid function, immunity) trace amount
Water.
Water is considered an essential nutrient because it must be consumed from
exogenous sources to satisfy metabolic demand. Water constitutes
approximately 60% of adult body weight and is a catalyst for nutrient digestion,
absorption, transport, and metabolism. It is also required for facilitating
excretion of metabolic waste by the kidneys. Inadequate intake of water
compromises cell functions by contributing electrolyte imbalances, contraction of
plasma volume, and inability to regulate body temperature.
Water is not consumed in sufficient amounts by most individuals since thirst
does not develop until body fluids are depleted well below levels required for
optimal functioning. Groups most vulnerable to dehydration include infants,
elderly adults, and athletes. With extreme heat and excessive perspiration,
thirst may lag behind actual water requirements. To prevent dehydration, a
minimum of eight cups of fluid is required daily from beverages and foods.
Athletic adults should drink about one gallon of water daily.
IMPLEMENTING A STRATEGY
Unlearning what you had previously known or thought about nutrition and
replacing that information with truth is commendable, but insufficient. In order to
reach your fitness goals, you must apply what you have learned in a practical
sense.
Practicality goes beyond identifying good and bad foods. Time management,
educating your family, successfully negotiating the grocery store aisles, and
preparing food properly are all common road blocks to the novice health nut.
Let the nutrition professionals at CPT Jack's Basic Training help you break
through the road blocks!
Success begins where you purchase your foods. The vast majority of
Americans get their food from a grocery store, which are inundated with
negative temptations. Use what you learned about Nutrition Facts labels to
make correct choices. If you don't bring bad food into your home, your chances
of staying on track improve dramatically.
Has your weight loss plan revolved around fasting? Bad news...skipping meals
runs counter to your goals! By depriving your body of its caloric needs, you
slow your metabolism down making it more difficult to burn fat. After all, your
body has no idea when you intend to feed it again, so it "holds on" to what you
dump into it, storing what it can for future energy by converting those calories to
fat stores. It's better to eat healthy, but eat often! Five to six "meals" each day
effectively stimulate your metabolism, provided your meal portions are small and
nutrient-rich. Grabbing a yummy, but unhealthy, snack from the cupboard is
generally much easier than preparing a nutritious mid-morning meal, so
managing your time wisely becomes a critical skill to maintain such a schedule.
Prepare multiple meals at once, saving "leftovers" for those moments where you
need to eat but not spend a lot of time to do it. Remember when you store
those "meals" that a meal is defined as a portion of protein and a portion of
complex carbohydrates (three of which should be from green veggies!). What's
a portion? Typically, it's about the size of your palm or fist, but can also be
consumed as a nutritious meal replacement drink.
Take the time to inform other family members in your household about nutrition.
They may not share your personal objectives, which can put a damper on your
success methodology. Don't force them to conform if they don't want to, but
request that they respect your goals by not bringing unhealthy choices into the
home. Remember, what's not there can not tempt you. By setting an example
and by achieving your goals, you can influence many of your family to follow suit.
When preparing your foods, remember the nutrient basics. Whatever you use
to cook with becomes what you are eating and if done improperly can literally
destroy your plan. The section on Fats will be the most important to remember
when it comes to cooking. Use non-fat cooking sprays and liquid margarine
sprays when oil is called for. Cooking with fresh vegetables can also replace the
need for oils, especially when using a non-stick skillet. Salt shaker? Use other
spices such as garlic, herbs, peppers, onions, and citrus flavoring such as
lemons or limes.
Choose a day out of the week to indulge your cravings. Stay on course the
remaining six days. This way you can look forward to achieving short-term goals
by eating healthily for six days before "cheating". On this "cheat day", do what
you want - pizza, chocolate, ice cream, bacon, whatever you want. BUT, get
back on board once this day is over. By staying on track every six days you
achieve your goals while simultaneously rewarding yourself and feeding
cravings - but with control! You remain in command of the program and don't let
your cravings win.
On the occasion that you cheat on a day that you should not have, simply
forgive the mistake and get back on track, or switch your cheat day for that week
as a trade. In this way you stay within the intent of staying healthy while
acknowledging the fact that humans make mistakes.
Overwhelmed? You don't have to do it alone, email CPT Jack and let's get you
on track sooner rather than later!
Your Guide to Basic Nutrition For a Healthy Lifestyle
By Brian A. Jackson, NSCA-CPT
A growing obesity epidemic is threatening the health of millions of Americans in
the United States, according to CDC (Centers for Disease Control and
Prevention) research published in the 27 October 1999 issue of The Journal of
the American Medical Association (JAMA). If you've visited many restaurants in
the United States in the last two decades, this should come as no surprise to
you. The All-You-Can-Eat buffet accompanied with the notion that more food
equals greater value has hurt failing education efforts with regard to nutrition.
Furthermore, the multi-billion dollar diet industry invokes contrasting methods to
lose weight quickly. The truth is that there is only one effective method to
achieve health and fitness. That methodology, known simply as proper nutrition
and exercise, hasn't changed for as long as fitness has existed. The difficulty
with this concept persists with contradicting theories, family and heritage
traditions, and common ideology that food is little more than entertainment.
Getting past these three fundamentals flaws with American thought are difficult,
but not impossible, to overcome. The first step is acknowledging that the typical
American way of preparing and eating food isn't getting you where you want to
go if your goal is to be fit and healthy. Realizing that food is fuel, not
entertainment, comes as a close second. Education is third, followed lastly by
implementation of an effective nutrition strategy that you can apply as a long-
term commitment to lifestyle transformation.
THE TYPICAL AMERICAN DIET AND CULTURAL EFFECT
You see fast-food restaurants on every corner. Buffets offering the opportunity
for gorging on a dime dominate menus of many other restaurants. Portion size
is lost with the notion of going for "seconds" and "thirds".
Specific diseases and conditions linked to poor nutrition include cardiovascular
disease, hypertension, dyslipidemia, Type 2 Diabetes, obesity, osteoporosis,
constipation, diverticulitis, iron deficiency anemia, oral disease, malnutrition, and
some cancers. It should come as no surprise, then, that the major causes of
morbidity and mortality in the United States are related to poor diet and a
sedentary lifestyle.
An example of a single day in the typical American diet looks as follows:
BREAKFAST (1045 calories)
3-eggs
Hash Browns
Buttered Toast
Coffee with Regular Cream/Sugar
LUNCH (910 calories)
Ham and Cheese Sandwich on White Bread with Mayonnaise
12oz. Can of Soda
Candy Bar
DINNER (1044 calories)
Chicken Caesar Salad with Caesar Dressing
Dinner Roll with Butter
12oz. Can of Soda
SNACK (500 calories)
1 Cup, Vanilla Ice Cream
Many of you reading this might think that this particular day isn't that bad. In
fact, relative to alternatives it may not be as bad as the average daily American
diet. But this data shows that if this is not as bad as it really is at 3499 calories,
the harsh reality exists that it can only be worse, particularly when the
recommended daily caloric intake is only 2000 calories. The 2000 figure is
based on an average - somewhat active - adult metabolism. Any calories
consumed beyond what the body can metabolize are stored for energy in the
form of fat.
In all individuals, the excess energy utilized to generate fat reserves is minute
relative to the total number of calories consumed. This means that very small
differences in the energy balance can lead to large fluctuations in weight over
time. To illustrate, an obese 40 year old who carries 100 pounds of fat tissue
has only consumed about 25 more calories per day than he has burned on
average. In comparison a very lean 40-year-old who carries only 15 pounds of
body fat will have exceeded his daily energy expenditure by about four calories
a day.
In modern Western culture, the obese body shape is widely regarded as
unattractive. Many negative stereotypes are commonly associated with obese
people, such as the belief that they are lazy, stupid, or even evil. Obese
children, teenagers and adults face a heavy social stigma. Obese children are
frequently the targets of bullies and are often shunned by their peers. Obesity in
adulthood can lead to a slower rate of career advancement. Most obese people
have experienced negative thoughts about their body image, and many take
drastic steps to try to change their shape, including crash diets, the use of diet
pills, and even surgery.
FOOD IS FUEL
There are six main classes of nutrients that the body needs: carbohydrates,
proteins, fats, vitamins, minerals, and water. It is important to consume these six
nutrients on a daily basis to build and maintain healthy bodily function. A poor
state health can be caused by an imbalance of these nutrients, either through
excess or deficiency, which, in turn, cumulatively affects bodily functions.
Knowing how to keep these nutrients balanced into a proper diet is primary
function of this article.
It's easy to dismiss the purpose of food as fuel when marketing techniques have
evolved to make it "taste so good". Any form of entertainment exists to make
one feel good. I challenge anyone who happens to be overweight to look in the
mirror at himself and say how good he feels. I would ask him if his particular
dietary lifestyle is working for him. I may not hear the answer I'm looking for, but
I bank on the inner turmoil those questions invoke within his conscious
thoughts.
EDUCATION
Learning the fine details of nutrition can be daunting if you take into
consideration metabolic function, physiology and anatomy, and the digestive
process. We won't delve into nutrition in this detail, but instead focus on the six
main classes of nutrients:
Carbohydrates.
The main fuel used by the body is carbohydrates, which is stored in muscle as
glycogen - a form of sugar. Carbohydrates are also responsible for aiding in
digestion. During exercise, muscle glycogen reserves can be used up,
especially when activities last longer than 90 minutes. When glycogen is not
present in muscles, the muscle cells perform anaerobic respiration producing
lactic acid, which is responsible for fatigue and burning sensation, and post
exercise stiffness in muscles. Because the amount of glycogen stored in the
body is limited, it is important for active adults to replace glycogen by consuming
a diet rich in carbohydrates. Meeting energy needs can help improve
performance during vigorous activity, as well as improve overall strength and
endurance.
Foods that are high in carbohydrates includes breads, pastas, beans, potatoes,
bran, rice and cereals. There are two types of carbohydrates that these foods
fall into: simple and complex. Dietary guidelines generally recommend that
complex carbohydrates such as whole grains and fiber-rich foods should make
up the bulk of carbohydrate consumption. Simple carbohydrates such as
sugars, fruits, white flour and non-whole grain pasta should be limited in a
healthy diet.
GOOD CARBS (COMPLEX)
Baked Potato with skin intact
Sweet Potatoes/Yams
Squash
Brown Rice
Oatmeal
Beans
Whole Grain Breads
Whole Wheat Pasta
Green Vegetables
Fats.
The body needs fat included in a balanced diet, albeit in moderation. It's very
important to understand the role of dietary fat and the different types of fat
present in our foods. The major kinds of fats in the foods we eat are saturated,
polyunsaturated, monounsaturated and trans fatty acids.
Limit foods high in saturated fat, trans fat and/or cholesterol, such as whole-milk
dairy products, fatty meats, tropical oils, partially hydrogenated vegetable oils
and egg yolks. Choose fats and oils with 1.5 grams or less saturated fat per
tablespoon, such as liquid margarines, canola, corn, safflower, soy bean and
olive oils.
What is saturated fat? Saturated fat are fatty acids that have the maximum
amount of hydrogen the carbon atoms can hold, hence the term 'saturated'.
The main sources of saturated fat in the typical American diet are foods from
animals and some plants. Saturated fat intake should not exceed 7 percent of
total calories each day.
What is trans fat? Trans fats result from adding hydrogen to vegetable oils
used in commercial baked goods and for cooking in most restaurants and fast-
food chains. Cookies, crackers and other commercial baked goods made with
partially hydrogenated vegetable oils are typically high in trans fat. French fries,
donuts and other commercial fried foods are major sources of trans fat in the
diet. Trans fat intake should not exceed 1 percent of total calories each day.
What is unsaturated fat? Polyunsaturated and monounsaturated fatty acids are
two types of unsaturated fatty acids. Unsaturated fats have at least one
unsaturated bond — that is, at least one place that hydrogen can be added to
the molecule. They're often found in liquid oils of vegetable origin. Unsaturated
fats tend to help your body get rid of newly formed cholesterol. Thus, they keep
the blood cholesterol level down and reduce cholesterol deposits in artery walls.
Polyunsaturated oils are liquid at room temperature and in the refrigerator. They
easily combine with oxygen in the air to become rancid. Polyunsaturated fats are
often called Omega-3 Fatty Acids and are found in cold-water fish, flaxseeds,
walnuts, almonds and macadamia nuts. Omega-3 fatty acids also help in the
prevention and treatment of depression, arthritis, asthma, colitis, and
cardiovascular disease, heart disease, and Type II diabetes.
Monounsaturated oils are liquid at room temperature but start to solidify at
refrigerator temperatures. Recent research has shown that monounsaturated
fats may also help reduce blood cholesterol as long as the diet is very low in
saturated fat. Sources of monounsaturated fat are olive oil, peanuts, canola oil,
and avocados.
Both types of unsaturated fats may help lower your blood cholesterol level when
used in place of saturated fats in your diet. But you should be moderate in
eating all types of fat, because fats contain more than twice the calories of either
protein or carbohydrates. Total fat intake (saturated, trans, monounsaturated,
polyunsaturated) should be adjusted to fit total caloric needs. Overweight
people should consume no more than 30 percent of total calories from fat.
Proteins.
Proteins form the main structures of our body. We need them for growth,
building muscle tissue and repairing damaged tissue. In addition, proteins can
be used to give us a certain amount of energy, but they cannot be used to
release energy unless the body is not gathering energy from other sources
(carbohydrates or fats). Amino acids are the basic structural building units of
proteins. Twenty amino acids are encoded by the standard genetic code and
are called proteinogenic or standard amino acids, primarily responsible for
protein synthesis - resulting in the building of tissue. Nine of the twenty amino
acids, known as "essential amino acids" cannot be synthesized by human
enzymes and must be obtained from the diet.
Protein from animal sources (meats, fish, dairy products, egg whites) is
considered of high biological value or a "complete" protein because all nine
essential amino acids are present in these proteins. Plant sources of protein
(grains, legumes, nuts, and seeds) generally do not contain sufficient amounts
of one or more of the essential amino acids. Thus protein synthesis can occur
only to the extent that the limiting amino acids are available.
The best sources of protein in a nutritious diet are those from animal sources
but simultaneously contain lower amounts of fat:
GOOD PROTEINS
Turkey Breast
Chicken Breast
Tuna (packed in water if canned)
Egg Whites
Swordfish
Salmon
Tilapia
Extra Lean Ground Beef (97% fat free)
Whey Protein (usually powdered)
Crab
Roughy
Lobster
Shrimp
Venison
Filet Mignon
Soy (for women; high in Estrogen)
Protein needs for sedentary adults average about 50 grams each day. Growth,
pregnancy, lactation, and exercise increase protein needs as indicated in the
table below:
MINIMUM PROTEIN REQUIREMENTS (grams per pound of body weight)
Infants (0-6 months) 1.00
Infants (6-12 months) 0.72
Children (1-3 years) 0.55
Children (4-6 years) 0.50
Children (7-10 years) 0.45
Adolescence (11-14 years) 0.50
Adolescence (15-18 years) 0.60
Young adults (19-24 years) 0.55
Pregnancy / Lactation 0.60
Sedentary Adult 0.40
Recreationally Active Adult 0.65
Athletic Adult 0.70
Muscle Building 0.75
Maximum Usable Amount: 1.00
Vitamins.
Vitamins are crucial to nutrition. They assist in the millions of chemical reactions
that take place in our body each day, and make it possible for nutrients to be
absorbed, digested and metabolized in the body. Not only are they vital for
maintaining optimal energy levels, they also assist in the crucial recovery
process after your strength training sessions.
There are millions of biochemical reactions that go on in our bodies each day.
Our body uses what are called enzymes, as catalysts for these reactions. Other
compounds can assist these enzymes in carrying out these biochemical
reactions, making them more (or less) effective. All in all, there are thirteen
vitamins that are required for our bodies to function properly. These thirteen
are subdivided into fat-soluble and water-soluble vitamins. They are:
WATER-SOLUBLE VITAMINS
Vitamin B1 (Thiamin)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxine)
Vitamin B9 (Folic acid)
Vitamin B12 (Cobalamin)
Biotin
Vitamin C
The fat-soluble vitamins are saved by the body and stored in fat, sometimes for
extended periods of time. They are not readily excreted from the body and
therefore daily intake should be monitored closely. Overdose of fat-soluble
vitamins is a common problem of over-the-counter type vitamin tablets and can
lead to serious health problems.
On the other hand, water-soluble vitamins are easily dissolved in water, so
whatever your body isn't using is easily eliminated in urine. You don't have to
worry about overdosing, but this means you need a continuous supply of them
in your diet.
Minerals.
Minerals are inorganic elements and come from soil and water. Different plants
and animals absorb mineral from plants and animals. The human body needs
different inorganic minerals to function and sustain life. To fulfill the mineral
demands of our body, a combination of plants and animal meat should be a part
of our diet. Below is a list of essential minerals, their function within our diet, and
recommended daily intake (in mg):
Calcium (growth, function, development) 1000 to 1300
Iron (carry oxygen via blood) 11 (male) to 15 (female)
Magnesium (function of muscles, heart, immune system) 360 (female) to 410 (male)
Phosphorus (strengthen bones, teeth) 1250
Potassium (muscular / nervous system; water preservation) 2000
Zinc (growth, development, immunity) 10
Chromium-3 (augments insulin action) trace amount
Selenium (thyroid function, immunity) trace amount
Water.
Water is considered an essential nutrient because it must be consumed from
exogenous sources to satisfy metabolic demand. Water constitutes
approximately 60% of adult body weight and is a catalyst for nutrient digestion,
absorption, transport, and metabolism. It is also required for facilitating
excretion of metabolic waste by the kidneys. Inadequate intake of water
compromises cell functions by contributing electrolyte imbalances, contraction of
plasma volume, and inability to regulate body temperature.
Water is not consumed in sufficient amounts by most individuals since thirst
does not develop until body fluids are depleted well below levels required for
optimal functioning. Groups most vulnerable to dehydration include infants,
elderly adults, and athletes. With extreme heat and excessive perspiration,
thirst may lag behind actual water requirements. To prevent dehydration, a
minimum of eight cups of fluid is required daily from beverages and foods.
Athletic adults should drink about one gallon of water daily.
IMPLEMENTING A STRATEGY
Unlearning what you had previously known or thought about nutrition and
replacing that information with truth is commendable, but insufficient. In order to
reach your fitness goals, you must apply what you have learned in a practical
sense.
Practicality goes beyond identifying good and bad foods. Time management,
educating your family, successfully negotiating the grocery store aisles, and
preparing food properly are all common road blocks to the novice health nut.
Let the nutrition professionals at CPT Jack's Basic Training help you break
through the road blocks!
Success begins where you purchase your foods. The vast majority of
Americans get their food from a grocery store, which are inundated with
negative temptations. Use what you learned about Nutrition Facts labels to
make correct choices. If you don't bring bad food into your home, your chances
of staying on track improve dramatically.
Has your weight loss plan revolved around fasting? Bad news...skipping meals
runs counter to your goals! By depriving your body of its caloric needs, you
slow your metabolism down making it more difficult to burn fat. After all, your
body has no idea when you intend to feed it again, so it "holds on" to what you
dump into it, storing what it can for future energy by converting those calories to
fat stores. It's better to eat healthy, but eat often! Five to six "meals" each day
effectively stimulate your metabolism, provided your meal portions are small and
nutrient-rich. Grabbing a yummy, but unhealthy, snack from the cupboard is
generally much easier than preparing a nutritious mid-morning meal, so
managing your time wisely becomes a critical skill to maintain such a schedule.
Prepare multiple meals at once, saving "leftovers" for those moments where you
need to eat but not spend a lot of time to do it. Remember when you store
those "meals" that a meal is defined as a portion of protein and a portion of
complex carbohydrates (three of which should be from green veggies!). What's
a portion? Typically, it's about the size of your palm or fist, but can also be
consumed as a nutritious meal replacement drink.
Take the time to inform other family members in your household about nutrition.
They may not share your personal objectives, which can put a damper on your
success methodology. Don't force them to conform if they don't want to, but
request that they respect your goals by not bringing unhealthy choices into the
home. Remember, what's not there can not tempt you. By setting an example
and by achieving your goals, you can influence many of your family to follow suit.
When preparing your foods, remember the nutrient basics. Whatever you use
to cook with becomes what you are eating and if done improperly can literally
destroy your plan. The section on Fats will be the most important to remember
when it comes to cooking. Use non-fat cooking sprays and liquid margarine
sprays when oil is called for. Cooking with fresh vegetables can also replace the
need for oils, especially when using a non-stick skillet. Salt shaker? Use other
spices such as garlic, herbs, peppers, onions, and citrus flavoring such as
lemons or limes.
Choose a day out of the week to indulge your cravings. Stay on course the
remaining six days. This way you can look forward to achieving short-term goals
by eating healthily for six days before "cheating". On this "cheat day", do what
you want - pizza, chocolate, ice cream, bacon, whatever you want. BUT, get
back on board once this day is over. By staying on track every six days you
achieve your goals while simultaneously rewarding yourself and feeding
cravings - but with control! You remain in command of the program and don't let
your cravings win.
On the occasion that you cheat on a day that you should not have, simply
forgive the mistake and get back on track, or switch your cheat day for that week
as a trade. In this way you stay within the intent of staying healthy while
acknowledging the fact that humans make mistakes.
Overwhelmed? You don't have to do it alone, email CPT Jack and let's get you
on track sooner rather than later!
BAD CARBS (SIMPLE)
Enriched Bread (White or Wheat)
Enriched Pasta
Sugar
Fruits and Fruit Juices
Corn Syrup
Soda
Candy
Most Breakfast Cereals
Enriched Bread (White or Wheat)
Enriched Pasta
Sugar
Fruits and Fruit Juices
Corn Syrup
Soda
Candy
Most Breakfast Cereals
BAD PROTEINS
Dark Meat Poultry (leg, thigh)
Game Fowl (duck, pheasant)
Ground Beef (except Extra Lean)
Beef Steak (except Filet)
Hot Dogs/Wieners
Pork
Cheese
Whole Milk
Dark Meat Poultry (leg, thigh)
Game Fowl (duck, pheasant)
Ground Beef (except Extra Lean)
Beef Steak (except Filet)
Hot Dogs/Wieners
Pork
Cheese
Whole Milk
FAT-SOLUBLE VITAMINS
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Vitamin A
Vitamin D
Vitamin E
Vitamin K
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