Nutrition
Enjoy your food
Healthy eating doesnt mean cutting out every food that tastes nice. We may think
that all our favoutite meals are the ones which are bad for us, but this is not
necessarily true. Healthy eating means eating many popular foods more often. Its
just as important to eat enough of healthy combinations as to eat less fatty,
salty
and sugary foods.
We dont have to stop eating some foods, just eat some sparingly. Food doesnt
have
to be naughty to be nice!
A Good Mix
Eat a variety of different foods
To stay healthy, we need a 'Fuel mix' that no single food can provide. Differnt
foods supply differnt mixes of the essentials. Eating plenty of different foods
is the
best way to make sure we get enough of all the nourishment we need.
There are four main groups of valuable foods:-
Bread, Cerials and Potatoes (Carbohydrates)
Starchy foods like bread, rice, pasta, cereals and potatoes should be the main
part
of most meals and snacks. As well as energy, starchy foods provide vitamins,
minerals, fibre, even some protein, but with very little fat. They are not high
in
calories provided we dont add fat or sugar.
Vegetables and Fruit
All kinds of vegetables and fruits provide valuavble vitamins, minerals and
fibre,
with little fat. Both vegetables and fruit are a valuable source of carbohydrate
and
should be eaten at every meal or snack.
Dairy Products (Cheese, milk, yogurt etc.)
These foods are rich in calcium, for strong bones and other needs. However, they
also have a high fat content so sticking to low fat/diet varieties are
recommended.
Low fat versions have just as much calcium, protein and B vitamins.
Meat, Fish and Alternatives (Protein)
These foods are useful for protein, vitamins and minerals. However, care must be
taken to ensure that they ar eaten i n moderation and that only the leanest
pieces
are chosen. If not then the fat content will rise significantly. Lean meats
(preferably
white), fish, beans, peas and lentils can be eaten freely, but we do not need
large
amounts. Go easy on eggs and nuts - these ar also nourishing, but have more fat.
Eating the Right Amount
Its not good for our health to bbe overweight - or too thin. A person who dose
not
eat enough may not get sufficient essential vitamins and minerals. An overweight
person is more likely to develop heart disease, hih blood pressure, joint
problems
or diabetes.
Although people inherit a tendency to be a certain shape (storage of body fat
and
where it is stored is often genetically determined), the way we eat is also
important.
If we eat more energy, or calories, than we use, we gain weight. Some people
gain
more easily than others, but everyone who eats fewer calories than they use
loses
weight.
If we are trying to eat fewer calories, it is important not to eat less vitamins
and
minerals in the process. We need to choose foods that provide high 'food value
per
calorie'. That means more fruit and vegetables . Starcht foods can stay the
centre of
meals. They have no more calories than protein, and less than half those of
fats.
Wholemeal varieties will supply more vitamins, minerals and fiber per calorie.
The foods to reduce are fatty and sugary foods, and alcohol. As mentioned above,
fat has over twice as many calories as the same weight of starch or protein, and
we
eat far too much of it than we need for our health. Sugar contains only calories
and
hasas no other food value, so this can be cut down dramatically, or even
totally,
without any loss of nourishment. Alcohol is also much higher in calories than
starch
or protein.
* Eating 1 oz . less of fat and 1 oz. less of sugar each day, for instance,
saves 360
calories, enough to eat an extra large helping of rice or pasta, or four extra
large
slices of bread, without gaining weight.
Eating Foods Rich In Starch and Fibre
Bread, rice, pasta, cerials, potatoes and other starch foods supply starch and
fibre
wich are important to our health.
These foods also supply other essentials - protein, vitamins and minerals - all
with
little fat.
These are many enjoyable ways to eat them, at a low cost.
The fibre from these helps prevent constipation and reduce the risk of some
common dissorders of the intestine. Wholegrain versions of bread, cerials, pasta
and
rice have more fibre.
Oats, beans, peas, lentils, fruits and vegetables contain a differnt kind of
fibre which
can help to reduce the amount of cholesterol in the blood.
Eating both kinds of fibre helps our health.
The art is to find ways of eating all these foods without adding too much fat or
sugar. Many familiar foods provide good examples P:
i.e. sandwiches with low fat filling and little spread, baked beans, cerials
eaten with
skimmed milk, rice and peas, baked potatoes with cottage cheese, pitta bread
with
salad filling, pizza without too much cheese, pasta with tomato sauces.
Looking After The Vitamins And Minerals In Your Food
If yoy eat mainly from the four food groups, you will usually get all the
vitamins
and minerals you need. Food is a better way to get them than pills.
Some vitamins are easily lost. To get the most out of our food intake and
nourishment:-
Eat fresh vegetables and fruit as soon as possible - or use frozen. Vitamin
levels
drop with time and cooking, so dont overcook.
Avoid leaving cut vegetables in air, light and heat : cover and chill. Dont
soak:
vitamins and minerals can dissolve away.
Cook in as little water as possible. If you keep that water for
sauce/soup/stock, youll
recapture some vitamines and minerals.
Start with boiling water, even for potatoes. Cover tightly to keep in steam
which
speeds cooking.
Dont keep food hot too long : vitami levels start to drop within a few minutes.
What Not To Eat, What To Cut Down On
Fat
At the moment, people living in the U.K have one of the highest risks in the
world
of heart disease. Eating too much fat can encourage heard diseases. Some common
cancers, including breast cancer, may be linked with a high fat style of eating.
A
high fat intake may also increase our risk of other common illnesses and
encourage
obesity. Some risks are inherited but changing what we eat can make a
difference.
Which kind of fat ?
The fat in any food is a mixture of three kinds : saturates, mono-unsaturates
and
poly-unsaturates.
Fats that are hard contain the most saturates. It is these that increase the
level of
cholesterol in the blood, raising the risk of heart disease. We mainly eat
sturates in
biscuits, cheese, cooking fats, hard margarine, pastry, confectionary and
chocolates,
pies, meat fat, full fat milk and chips. Vegetable fats can also be mainly
saturates.
We can cut back on saturates as much as we like: our body doesnot need them.
Softer fats and oils contain more mono- and poly-unsaturates. They contain just
as
many calories, so loimiting the amount is still important to 'save' calories to
'spend'
on more foods rich in starch, vitamins and minerals . but cutting back on mono-
and poly-unsaturates is less important than cutting out the saturates.
How to Eat Less Fat
Beware of invisible fats in foods like biscuits, cakes, chocolate, pastry,
crisps and
svory snacks.
Check labels
Trim off meat, drain mince, choose lean pieces, take off skin. Never roast or
fry.
Choose fish, chicken/turkey more often
Use oils if necessary, never hard fats (Lard, dripping etc)
Fill up on bread, cerials, potatoes, fruit and vegetables.
Look for low-fat snacks you like, from bananas to popcorn.
Sugar
Eating sugary foods is the main cause of tooth decay. Bacteria in plaque on the
teeth use sugar to make acid. This is what causes decay. Regular brushing with
flouride toothpaste helps prevent tooth decaty by strengthening enamel. But even
so, all the plaque cannot be removed, so eating sugar still harms our teeth.
It isnt just the amount of sugar, its how often you eat it. It helps if you keep
sugary
foods and drinks to meal times, and to avoid them at other times, especially in
the
evening.
Contrary to belief sugar is no better for giving energy than the same amount of
calories from other foods. Calories obtained slowley from sugar are often called
'hollow' calories because they contain very little in terms of nutritional
content.
Simple sugars, i.e those obtained from refined sugar products contain little or
no
fibre, starch, protein, minerals and vitamins, whereas the calories obtained
from
complex carbohydrates (starches) do.
Large intakes of refined sugars cause your blood sugar level to increase
dramatically
but this rate is followed by a sharpe fall as the body naturally readjusts
itself. This
pattern of peaks and troughs in the level of your blood sugar is not ideal for
yor
energy requirements, particularly if you exercise regularly. On the other hand
the
energy supplied form complex carbohydrates are ideal because they provide a
steady and constant supply.
Salt
The amount of salt most of use eat can encourage high blood pressure. This
increases the risk of heart and kidney disease or strokes. Most of us eat more
salt
than we need, and its worth cutting down, by adding less salt to food and in
cooking, and buying less of salted foods such as bacon, cheesse, many
convenience
meals, pickles and smoked fish.
TIPS
1. Reduce intake of red meat.
2. Remove the skin from Turkey, Chicken and Fish.
3. Choose the leanest pieces.
4. Aim to build your meals around carbohydrates and not meat
5. Fry mincfe gentley and then drain off the fat.
6. Let casseroles go cold, remove the fat from the top and reheat very
thoroughly.
7. Try to substitute non-meat products into your meals to replace meat as an
alternative low-fat source of protein.
8. Eat more fish.
9. Never fry, always bake, boil, steam, grill or microwave.
10. Eat brown bread not white.
11. Try brown rice instead of white (more fibre) and never fried.
12. Eat more pasta, but avoid the rich and creamy saucs
13. Bulk up on unlimited amounts of vegetables (fresh) and salads.
14. Aim to eat at least two pieces of fruit per day
15. Attempt to substitute fruit and diet yougerts/fromage frais instead of for
deserts.
16. Buy 'Diet' low-fat alternative products wherever possible
17. No butter
18. Restrict yourself to only 3 eggs per week.
19. Reduce sugar intake dramatically, both in cooking and in tea/coffee.
20. Have skimmed or semi-skimmed milk only.
21. Drink more water - it flushes the system.
22. Reduce intake of coffee and tea - too may toxins and it slows the
circulatory
system and its effectiveness.
23. Dramatically reduce alcohol intake (alcohol contains no nutrients - only
calories)
24. Use low-fat spread only - try eating bread dry
25. Substitute low fat cottage cheese for hard cheese.
26. Substitute low fat yougert for cram
27. Substitute low fat fromage frais for mayonnaise.
28. Use vegetable oil instead of hard animal fats (lard/dripping) for cooking.
29. Avoid processed meats (sausages, beefburgers, pork pie etc).
30. Avoid processed products - eat fresh produce if possible.
31. Dramatically cut down on pastry products, cakes, biscuits and confectionary.
32. Substitute fruit, frozen yogurt for chocolates and sweets.
33. Reduce savory products (creisps, crackers etc) - they are a source of high
fats
and salts.
34. Alter your ideas and use a different approach:-
use a smaller plate, dont be afraid of leaving something, have an extra
potato/more
veg. and less meat. Skip desert, have a starter instead, drink mineral water not
wine
with you meal. Eat slower, make it last longer.
35. The time of day at which you eat is critical :-
You must hava a good breakfast
a substantial lunch
an evening meal eaten no later than 7.00pm
no supper and avoid nibbling between meals. If you have to snack keep it
structured, ie mid morning/afternoon only
36. Dont add slt to your food, particularly when cooking. The food will have
enough natural slts - particularly vegetables.
37. Dont use fat from the emeat to make gravy. Use water from the vegetables
only.
38. Dont overcook your food(particularly vegetables) - you destroy the vitamins
and
minerals.
39. Take a multi-vitamin every day
40. Most important of all - REDUCE your FAT INTAKE
Daily Nutritional Requirements
In selecting your menus, each day tyr to incorporate the following minimum
quantities :-
6 oz (175g) protein food (fish, poultry, meat, cottage cheeses, baked beans).
12 oz (350g) vegetables (including salad).
12 oz (350g) fresh fruit.
6 oz (175g) carbohydrate (bread, cerials, potatoes, rice, pasta).
5 oz (150g) low-fat yoghurt.
10 oz (275g) or 8 oz (225g) semi-skimmed milk.
I would also suggest that one multi vitamin tablet to be taken daily to make
doubly
sure you are getting all the vitamins you need.
The Forbidden List
These foods are strictly forbidden whilst following the diet :-
Butter, margarine, Flora, Gold, Outline or any similar products.
Cream, soured cream, whole milk, Gold Top, Silver Top, etc.
Lard, oil (all kinds), dripping, suet, etc.
Milk puddings of any kind.
Fried foods of any kind.
Fat or skin from all meats; poultry, etc
Alll cheese except low-fat cottahge cheese unless otherwise stated in the diet
menus.
Egg yolk (the whites may be eaten freely).
Fatty fish (including mackeral, kippers, rollmop herrings, eels, herrings,
sardines,
bloater, sprats and whitebait.
All nuts except chestnuts.
Sunflower seeds.
Crisps.
Goose.
All fatty meats, including sausages, salami and patae.
Pastry, cakes, biscuits, crispbreads (except Ryvita).
Chocolate, fudge, tofees, butterscotch.
Lemon curd.
Marzipan
Egg and cheese products, e.g. scotch eggs, quiche, etc.
Mayonnaise, French Dressing made with oil.
Cream soups.
Yorkshire Pudding.
Cocoa and cocoa products, Horlicks.
Maintenance
Protein and minerals
A minimum of 6 oz (175g) of meat, fish, eggs, or cheese should be consumed
daily.
˝ pint (250ml) skimmed or semi-skimmed milk should be consumed daily -
maximum 1 pint (500ml) per day.
Fish Any type Steamed, grilled or microwaved without fat
Meat Any type, lean Grilled, roast or microwaved,
cuts only without fat, and with all fat
trimmed off before cooking, or
trimmed afterwards
Poultry Any type Grilled, roast or microwaved,
without any fat. Do not eat any
skin or fat
Offal Any type Steamed, baked or microwaved,
without fat
Eggs Cook in any way without the use
of fat. Consume no more than
4 per week
Cheese Preferably low Restrict to 4 oz (100g) per week
fat e.g. shape, if possible
Tendale, Edam
Cheese Cottage Unlimited quantities may be consumed
Yoghurt Any type Unlimited
Vitamins
Approximately 12 oz (350g) of fruit or vegetables should be consumed daily.
Vegetables Any type Unlimited but always without butter
Fruit Any type Unlimited
Carbohydrates
A minimum of 4 oz (100g) to be consumed daily.
Bread Wholemeal or Unlimited if eaten without fat;
otherwise
Crispbreads limit consumption to 3 slices of bread
a
day or 8 crispbreads
Cereal Breakfast 1-2 oz (25 - 50 g) per day
Rice Brown 2 oz (50g) per day
Pasta Fat free Average portions 2 - 3 oz (50 - 75g)
Potatoes Boiled or baked Unlimited if eaten without fat
Fats
Consume as little as possible
Low fat Gold, Outline Maximum of ˝ oz (12) per day only.
Spread Gold Lowest No butter or margarine.
Cream Single 1-2 oz (25-50g) very occasionally.
FAT HORRORS
Forget calories. Cutting out fatty foods helps reduce your percentage body fat.
Make sure you always check the fat level - get label-wise so you know theres no
fat
hidden in there to catch you out. Youll lose inches where you need to most. See
below what to look for and some horrors to avoid.
Fat (g)
Jam 0.0
Fruit (4 oz /125g) 0.4
Vegetables (4 oz /125g) 0.6
Grains, beans, peas (4 oz /125g) 1.0
Diet yoghurt (5 oz /150g tub) 1.3
White fish or seafood (3 oz/75g) 1.5
Bread (2 slices or small roll) 1.5
Cottage cheese (2 oz / 50 g) 2.2
Chicken breast (3 oz / 75g) 3.3
Minced beef (3 oz /75g) 11.3
Lamb (3 oz /75g) 20.0
Butter (1 oz /25 g) 20.0
Peanuts (2oz /50g) 23.0
Chocolate (3˝oz /100g) 30.0
Balancing Your Diet
INCREASING CARBOHYDRATES, CUTTING BACK ON FATS AND GETTING ADEQUATE
PROTEIN
It is recommended that we eat no more than 25% of our calories from fat, 15%
from protein and 60% from carbohydrate (see FIG.1)
If one wants to loose weight the most effective way you would be to reduce
the calorie intake derived from fat whilst increasing the amount derived from
carbohydrates.
However, the average intake of calories from fat is more like 45%. But
perhaps more important than this what kind of fat you eat.
DIETARY FATS
Saturated Fat
Although saturated fats (which are solid at room temperature) are a useful
source os
energy most of us do not require more energy - conversely, the majority of us
need
to consume less calories, and reducing the intake of saturated fats is the most
productive way of achieving weight loss.
The highest source of saturated fats are meat produce, cheese, eggs and fast
food
which often includes fat simply because it is a cheap ingredient. Up to 40% of
the
weigh of beef is fat, (because fat is over twice as calorific as protein or
carbohydrate) : this means that up to 70% of the calorie value of pork, beef and
hamburgers in the form of fat! In the same way eggs, albiet a good food are 66%.
Cheese varies from 74% (Chedder) down to as low as 19%.
There is no danger in eating a little saturated fat. It is a good fuel. But
there is a
danger in eating too much. Strokes, heart disease and gallstones are some of the
diseaese associated witha high saturated fat intake.
Unsaturated Fats
While unsaturated fats can be used for everything that fat is used for, some
unsaturated fats have a special role to play in making hormone - like chemicals
that
control many body functions, as well as being incorporated into the cells in our
bodies. These are called essential fatty acids. They are just as important as
vitamins
and minerals.
The difference between saturates and unsturates is to be found in their chemical
composition. Saturated fats contain their full quota of hydrogen atoms,
unsaturates
do not, and the fewer the hydrogen atoms the more polyunsaturated the fat
becomes.
Unlike saturated fats, polyunsaturated fats are liquid at room temperature and
are
found predominantly in the vegetable kingdom and especially in nuts and seeds.
Fish is also high in unsaturated fats.
In summary we all need fat - but not alot. The equivalent of two tablespoons of
polyunsaturated oils is ample each day. That could be a handfull of nuts, or a
dressing on a salad, thats all! Essentially bad health is associated with a high
saturated fat intake, so keep that to a minimum. However, do not overload on
polunsaturates to compensate. Even though they are less dangerous to ones
health,
pollyunsaturated fats still contain 9 calories per gram - the same as saturated
fats.
Therefore the message stays the same, cut back on your fat intake.
PROTEIN
Protein (means of 'prime importance') has various functions, it is used in the
structual roles i n bones, skin, hair and muscle. Secondly, protein is used from
various substances which have specific activities in the body, such as enzymes
which
help to chane a substance from one form into another.
Protein actually consists of mainly carbon, hydrogen, oxygen and nitrogen with
some sulphur and phosphorous.
Amino acids are the building blocks of peptides, which in turn form proteins.
The
proteins obtained from food are broken down by enzymes, the separate amino
parts which are released can be recombined by the body to form other proteins.
During the course of evolution, mankind lost the ability to maake some amino
acids, so these must be supplied from the diet - these are the essential amino
acids.
Though not essential in the diet, because the body can make them itself, the
other
amino acids have important roles in the body. The 'non-essential' amino acids
are
those present in the body proteins but which do not have to be present in food.
The primary reason why we need to eat protein is to make body protein. A Food
which contains the eight essential amino acids in approximately the right
proportion
is called a complete protein. The highest source of complete protein are eggs,
fish,
meat, milk, cheese and yogurt. These foods eaten on their own provide us with
useable protein. However, it is a mistake to think of these as our only source
of
complete protein.
If one food has a deficiency in two amino acids and is then combined with a food
that is strong in these two amino acids, the result is a compolete protein.
These
foods combined are therefore a good source of complete protein without eating
any meat, fish, eggs or milk products.
The body has a pool of amino acids in the cell, filled from the diet and and
also
from the breakdown of body proteins, so it is not necessary that all the
complementary foods are eaten at the same time.
Athletic Amino Supplements :- Arginine is considered to be non-essential, but is
often manufactured by the body in insufficient quantities, and so is considered
essential during periods of growth. Arginine stimulates the pituitary gland in
the
brain to secrete growth hormone, which helps to build up muscle tissue and
ensure
the proper burning of fat.
It's been suggested that weight reduction and muscle building can be enhanced by
supplementing orginine, though some studies have shown inconclusive results.
Major food sources of ogrinine include peanuts, cashews, pecans, almonds, seeds
and garlic. Other amino acids which stimulate the release of growth hormone are
ormthine, thyronine, trytophen and glycine.
Leucine, valine and isoleucine are essentail amino acidss belonging to the group
of
branched chain amino acids. They are associated with the muscle growth - rather
than being used in the liver for protein production branched chain aminmo acids
can circulate free in the plasma, to be used directly where they are required.
These
amino acids are often included in nutritional formulae for people who have
sustained muscle injuries.
Scientists believe that the supplementation of these branched cahin amino acids
to
be more efficient than anabolic steroids for muscle building - and without the
dangerous side effects. The best sources are soya, fish, chicken, eggs, cottage
cheese, almonds, cashwes, sesame seeds, chickpeas and lentils.
Protein Facts:-- each gram of dietary protein contains four calories
- Of out total body mass 17% is protein
- Supplements of the amino acids tyrosine can help relieve tension
- Supplements of orginine (certain nuts and seeds) can stimulate weight
reduction
and muscle building
- Supplements of the branced chain amino acids and vitamin B6 can help muscle
formation
- Supplements of the amino acids carnitine can help to improve endurance
(encourage the use of fat to provide energy). Major food sources of carnitine
are
fish, milk and cheese
- Supplements of the amino acid phenylatamine can help relieve chronic pain if
your injured. It can also suppress appetite. Food sources are fish milk and
cheese
- Complete proteins can be made up of foods high in complimentary proteins, e.g.
baked beans on taost, rice and bean salad.
CARBOHYDRATE
Sugar our most importanrt source of energy supply, comes in many different
shapes
and disguises, some of which are better than others. Sugar is a carbohydrate
(made
from carbon, hydrogen and oxygen. The more complex a carbohydrate is the
longer it takes to digest into a simple carbohydrate, e.g glucose, reagy for
absorption. Lentils, for example are high in comlex carbohydrate, while fruit
contains a simple fruit sugar, fructose, and is therefore quickley digested.
Foods containing complex cabohydrates therfore release their sugar load
gradually
over a longer period of time. This slow release makes them a better source of
stamina and continued good energy.
However, if you cook complex carbohydrate for too long it makes it easier for
the
digestive enzymes to get at the starch more quickley, which results in too much
sugar being released too soon into the blood stream.
This sudden rise in blood sugar, caused by excess glucose in the blood, often
followed by a sudden drop , can cause all sorts of symptoms of discomfort
ranging
from depression to dizziness, headaches and thirst. These result from the brain,
the
most glucose - dependent organ in the body, being flooded or starved of vital
fuel.
Even though all carbohydrates ultimately end up as simple sugars, not all sugars
have the same effect on ones blood sugar level. Besides glucose and fructose,
food
sugars are of three types, known as disaccharides - maltose, sucrose and
lactose.
'Di' means two, so thses sugars arffe themselves a combination of two
'monosacharides', the choice being glucose, fructose and galactose. These three
are
the potential end products of sugar digestion.
CARBOHYDRATE
Provided you avoid all forms of refined sugar, and dont have too much
concentrated natural sugars as in pure fruit juice (try diluting it) or dried
fruit things
should balance.
If you add sugar to foods or drinks, or eat foods with sugar already added,
either
start useing less, cut out or switch to fruit instead. The taste for sweetness
will
gradually decrease as your body gets used to more complex carbohydrates.
EACH GRAM OF CARBOHYDRATE CONTAINS ONLY 3.75 CALORIES !
FIBRE
Although not a nutrient, indigestible forms of carbohydrate called fibre play a
crucial role in the digestive system.
Fibre was originally thought only to speed up the passage of digested food
through
the gastrointestinal tract thereby preventing constipation and putrefaction of
food. It
is know known that some forms of fibre slow down the absorption of sugars and
thereby help stabilise high levels of sugar in the bloodstream.
Not all form of fibre are carbohydrate. Lignin, found predominantley in raw
vegetables, is indigestible and helps to speed up gastrointestianl transit time.
A lack of fibre is associated with the increased incidence of many diseases of
the
colon, including constipation, irratable bowel syndrome, colon and rectal
cancer.
The average person in Britain consumes 20g of fiber a dat, compared to the
average British vegetarian who consumes 42g per day. Africans living in rural
communities consume between 50 and 120g per day.
There is a strong evidence that an intake of at least 30g perday is associated
with a
lower incidence of disease of the bowel, and thus this level is recommended as a
minimum guideline.
Fibre Facts - Increase the amount of fibre-rich foods that you eat.
- Eat plenty of fresh fruit and vegetables, for example, the
skin on a
baked potatoe is where most of its fibre is found.
- Choose wholemeal bread, wholegrain cerials, brown rice and
pasta
rather than the white variety.
- Eat more pulses (peas, beans, lentils etc) - three times a
week at
least.
Vitamins and Minerals
Vitamins and minerals are substances that are required in tiny amounts from the
diet. They are vital for energy and for building within the body; without them
there
would be no energy and no cells. In a sense, they are the nuts and bolts which
hold us together. They are catalysts, regulators, and most of all - essential
for life
itself.
Recommended daily allowances of vitamins and minerals are the levels that will
prevent obvious deficirncy - that is a lack of efficiency. To maximise
efficiency,
however, higher levels than the recommended daily allowance are required.
Giving a good multivitamin and mineral supplement has been shown by researchers
to improve marathon runners times, as well as reducing their pulse rates. Taking
single vitamin or mineral supplements is unlikely to be effective, as nutrients
interact and do not act alone.
Real changes in performance occur only after supplementing for 3 - 6 months.
This
natural delay allows time for old cells to die and be replaced by healthier
cells.
Permanent changes take 18 months to two years - and of course they will only
take
place if a good diet is being followed aswell as taking supplements.
All exercise increases the bodys demand for nutrients. Not only glucose but also
oxygen is required for the release of energy. The release of the energy within
glucose and its combination with oxygen requires many vitamins and minerals such
as vitamins B1, B2, B3, B5, B6, and C and zinc and chromium.
The muscles need adequate calcium and magnesium to work. Iron helps transport
oxygen and chromium helps transport glucose. In order to use fats and protein
for
energy, vitamins B6 and biotin are necessary. All these nutrients need to be
adequately suplied to ensur maximum performance.
Vitamin/Mineral Best Foods Deficiency Symptoms
A Carrots, green vegetables, Poor night vision, dry
skin,
fish, liver, eggs. spots, mouth ulcers.
B Wholegrains, beans, eggs, Depression, insomnia, skin
vegetables problems, lack of energy.
C Fruit, peppers, vegetables Frequent colds, easy
bruising,
Slow wound healing.
D Fish, milk, eggs, liver Back and joint aches,
muscle
cramps, tooth decay.
E Seeds, unrefined oils Easy exhaution, easy
bruising,
slow wound healing.
Vitamin/mineral Best Foods Deficiency Symptoms
Calcium Sesame seeds, milk products, Muscle cramps, headaches,
green vegetables osteoporosis, athritis
Magnesium Sesame seeds, nuts, green Poor memory, muscle
tremors,
vegetables depression
Potassium Vegetables, fruit, nuts, Muscle weakness,
fatigue, poor
wholegrain reflexes, apathy
Sodium (chloride) Salt, pickles, processeed Deficieny rare
foods
Iron liver, beef, eggs, beans, Weaknes, pale skin,
spinich constipation
Zinc Seeds, nuts, eggs, oysters, Stretch marks, impotence,
loss
wholemeal bread of apetite
Chromium Wholegrains, mushrooms, Poor glucose metabolism
beef, liver arteriosclerosis
Selenium Wholegrain, tuna, onions, Premature ageing, high
blood
broccoli pressure
Manganese Nuts, green vegetables, Poor glucose metabolism,
low
seeds, eggs energy, dizziness
BALANCING THE SCALES
A Proper Diet Should Be Balanced With Exercise To Provide Your Ideal Weight
Most diets say what you eat, less what you 'burn off' through exercise, ends up
as
a wedge of fat around your middle!
But why do some people eat masses and never seem to put on weight, while others
have to survive on almost nothing, to avoid the pounds creeping on ? and why is
it
that fat people actually eat less food per pound of body weight than thin
people.
The difference is the ket to weight loss without starvation - thats metabolism.
What is metabolism ? In a very real sense, you are what you eat, because the
protein foods that you eat are broken down and reconstituted into your body
cells.
Carbohydrates and fats provide energy, any excess being stored as body fat.
This process of turning food into energy is called metabolism. The more energy
you
can get from food the faster your metabolic rate. People with fast metabolisms
usually have lots of energy, often eat alot, but never seem to put on weight.
Overweight people tend to have a slow metabolic rate - they are inefficient at
turning food into energy and so more is converted into fat.
Healthy ways of losing weight
One of the main problms with crash diets of 1000 calories or below is that the
body sees this reduction in food as a 'threat' and slows down the metabolic rate
by
as much as 45 percent. In the short term you can lose around 7 lb of body fluid
and, if your lucky, an absolute maximum of 2lb of body fat a week, which
together
could amount to as much as 10lb in two to three weeks.
But the minute you go back to what you were eating before, the fluid returns and
so will the fat, because your metabolic rate has 'slowed down' meaning that you
need less food to maintain a stable weight. So people get into a vicious circle
of
following one crash diet after anither.
So what is the secret of getting your metabolism to work for you rather than
against you ? As we have already seen, the body can derive energy most
efficiently
from complex carbohydrates.
Refined carbohydrates (including alcohol) give a short term boost to energy
levels,
but in the long term contribute to weight gain. Fruit contains a sugar called
fructose which must be broken down into glucose before being used - so it makes
a
good slow releasing fuel.
As illustrated earlier the ideal diet should contain no more than 25% fat, 15%
protein and at least 60% complex carbohydrate. Sticking to this ratio will cut
down
your calorie intake because complex carbohydrates are more filling . - and keep
you
satisfied for longer. Low calorie diets often work only on the quantity not the
quality of the food; a more balanced diet will help balance blood sugar levels
which helps to controll appetite. When blood sugar levels drop, appetite
increases,
so we need to try to maintain an even blood sugar level. An inibility to
maintain an
even blood sugar level results in the body becoming fat and lethargic!
Controlled blood sugar levels result in even weight and constant energy. Fibre
in
foods helps to controll blood sugar levels and the most effectice glucomannan,
has
been found to induce weight loss. It is important not to over-restrict your
energy
intake on a weight reducing diet as this will impare performance and health. In
addition, if your calorie intake falls below your threshold level you May well
stop
losing weight! This happens because the body goes into what is often termed
'starvation mode'. Automatically the bodys metabolic rate will slow down if not
enough calories are consumed in order to prevent the system canabolizing its own
resources. Hence the equation - too few calories, no weight loss.
The effectiveness of any weight loss programme is enhanced by ensuring adequate
intake of all the nutrients involved in energy production. To guarantee that
your
metabolism is as efficient as possible, as well as having a well balanced diet,
it is
worth taking a multi-vitamin daily.
* one last tip - breakfast like a king, lunch like a prince, dine like a pauper!
Eating
a large breakfast , large lunch and a smaller evening meal will ensure your body
recieves its energy when it needs it. By consuming your calories earlier in the
day
your body gets a chance to use them, instead of storing them. If you can, avoid
eating after 7.00pm. (Sumo wrestlers sleep after a large meal in order to lay
down
the fat!)
Recommended Daily Calorie Intake For The Average Person
Exercise hours per week
Sedentary 1˝hrs. 2-5hrs 5-7hrs 7-
10hrs 10+
Female Nor Min Nor Min Nor Min Nor Min
Nor Min
18-34 2150 1720 2650 2120 2850 2280 3250 2600
3900 3120
35-64 1900 1520 2400 1920 2600 2080 3000 2400 3400 270 3650
2920
65+ 1680 1344 2180 1744 2380 1904 2780 2224 3180 2544 3430 2744
Male
18-34 2510 2008 3110 2488 3410 2728 3910 3128 4410 3528 4710 3768
35-64 2400 1920 3000 2400 3300 2640 3800 3040 4300 3440 4600 3680
65+ 2200 1760 2800 2240 3100 2480 3600 2880 4100 3280 4400 3520
These are approximate levels for an average person; requirements are highly
variable and depend on weight, height,
fitness, metabolic rate, etc.
Nor : Normal Min: Minimum.