STAYING FIT: Nutrition

Understanding the Basics of Nutrition - these excerpts were taken from Prescription for Nutritional Healing the third edition. By Phyllis A. Balch, CNC and James F Balch, MD.
I highly recommend purchasing it this book.

Good nutrition is the foundation of good health. Everyone needs the four basic nutrients...

Water - Involved in every bodily function, two-thirds of the body is water. Help transport nutrients and waste products in and out of cells. Necessary for all digestive, absorptive, circulatory and excretory functions, as well as for the utilization of the water-soluble vitamins. Water maintains the proper body temperature.

Carbohydrates - Supplies the body with energy to function. Found in plant foods, such as fruits, veggies, peas and beans. Milk and milk products are the only foods derived from animals that contain significant amount of carbohydrates. Always select unrefined foods such as fruits, veggies, peas, beans and whole-grain products as opposed to refined processed foods such as soft drinks, desserts, candy and sugar. Refined offer few, if any, of the vitamins and minerals that are important to you health. Over time if eaten in access can lead to a number of disorders, including diabetes and hypoglycemia. 1 gram is equal to 4 calories.

Fiber - is a very important form of a carbohydrate, I put fiber separately so it is not missed or intentionally skipped over! It is part of a plant that is resistant to the body’s digestive enzymes. Most fiber is not digested; it does deliver important health benefits. Fiber retains water resulting in softer and bulkier stools that prevent constipation and hemorrhoids. A high-fiber diet also reduces the risk of colon cancer by keeping the digestive tract clean.

Protein - Essential for growth and development. Provides the body with energy and is needed for the manufacturing of hormones, anti-bodies, enzymes and tissues. When protein is consumed the body breaks it down into amino acids-the building blocks of all proteins. To get enough variety of amino acids in your diet add protein rich foods to meals and snacks as often as possible. Eat bread with nut butters, for instance, add nuts and seeds to salads and vegetable casseroles. All soybean products are complete proteins. 1 gram is equal to 4 calories.

Fats - The most concentrated source of energy available to the body. However, excessive fat intake is a major causative factor in obesity, high blood pressure, coronary heart disease and colon cancer. Fats are composed of building blocks called fatty acids. There are three major categories of fatty acids-saturated, polyunsaturated and monounsaturated.
For now polyunsaturated (corn, soybean, safflower and sunflower oils) and monounsaturated(vegetable and nut oils such as olive, peanut and canola) fats are more desirable. 1 gram is equal to 9 calories.

Micronutrients - Vitamins and Minerals- Like water, carbohydrates, protein and fats, and the enzymes required to digest them they are essential to life. They are considered nutrients and micronutrients simply because they are needed in relatively small amounts compared with the four basic nutrients.

Shopping Tips
o Shop from a list.
o Prepare your list and shop when you are not hungry. You will be more practical and less vulnerable to impulse buying.
o Avoid heavily processed or “instant” foods as well as packaged mixes.
o Choose whole grain rather than “enriched” breads.
o Use low-fat milk, preferably skim or 1% milk.
o Avoid cholesterol (cholesterol is only found in animal products).
o Use darker-colored red meats—they have less fat than lighter-colored cuts.
o Choose lighter-colored fish and poultry, which have less fat than those with darker color.
o Try to purchase fresh fruits and vegetables, followed by frozen or canned.
o Cut in half the amount of oil you currently use. For example, if a recipe calls for 1 cup oil,
use 1/2 cup. I personally use MCT oil.
o Substitute (measure for measure) oil or shortening with applesauce when baking.

ONE GRAM OF ALCOHOL IS EQUAL TO 7 CALORIES