Nutrition: Fuel for the Body
There are six nutrients necessary to maintain excellent health:
- Water: more than half of the body is made up of water, it transports nutrients to the cells, carries wastes away, is used to regulate body temperature, and is the most important element our bodies need
- Protein (amino acids): needed for growth and repair of body tissues; enzymes (for digestion), hormones (for growth and metabolism) and antibodies (to fight disease and infection) are made of protein
- Lipids, Commonly Known as Fats (fatty acids): energy source; help the bones and teeth use calcium; carry vitamins A D E and K to the organs; lubricate and insulate the body; cushion the organs; needed for normal growth, heathy blood, arteries, nerves and skin; is part of most body tissues; needed to help form hormones and for digestion
- Carbohydrates (sugars): main energy source for all body functions, break down lipids, regulate protein and lipid metabolism
- Vitamins: organic substances found only in plants and animals, work with enzymes in their various processes such as digestion, growth and metabolism
- Minerals: help make bones and teeth strong; help regulate water balance and acid alkaline balance; keep the heart, nerves and brain functioning properly
Daily Calories Needed by Age and Weight
(Source: MayoClinic.com)
Daily Calories Breakdown
(Source: Institute of Medicine of the National Academies)
- Carbohydrates* (4 calories per gram): 45 - 65 percent
- Fats (9 calories per gram): 20 - 35 percent, infants & young children 25-40 percent
- Protein (4 calories per gram): 10 to 35 percent, more for pregnant women
- Fiber: men 38 grams (if over age 50, 30 grams); women 25 grams (if over 50, 21 grams)
- Water: 8 to 10 eight ounce glasses a day
*Added sugars should comprise no more than 25 percent of total calories consumed
Recommended Food Sources
- Carbohydrates: from a variety of whole grains, fresh fruit, vegetables and legumes.
- Fats (lipids): from mono and polyunsaturated vegetable oils.
- Protein: from lean meats, poultry or fish, or combinations of legumes and whole grains.
- Fiber: from whole grains and whole fresh fruits and vegetables.
- Water: fresh mountain spring water.
- Sweeteners: unsulphured or blackstrap molasses (they are full of vitamins and minerals, unlike standard sugar which provides no nutrition)
- Salt: sea salt crystals in a grinder (standard salt is chemically processed and has additives to keep it free flowing)
- It's recommended that using less salt may reduce the likelihood of developing cardiovascular disease. "Light" salt (1/2 salt, 1/2 potassium)
may be a healthy alternative to using regular table salt, but it's not certain whether those health benefits are due to using less salt or increasing the amount of potassium in the diet.
(source: http://www.ajcn.org/cgi/content/abstract/83/6/1289
- Herbs: organically grown, fresh (bottled dried herbs may contain added chemicals to keep them fresh and/or free-flowing in some cases, or may have harmful fungi growing in them when they become old).
Top Super Foods
Source: WebMD
Article: Super Foods Everyone Needs
Beans, Broccoli, Blueberries, Oats, Oranges, Pumpkin, Salmon, Soy, Spinach, Tea (green or black), Tomatoes, Turkey, Walnuts, Yogurt
The article states, as an example, that blueberries contain antioxidants, phytoflavinoids, potassium, and vitamin C. They lower your risk of heart disease, cancer and they are anti-inflammatory.
Foods to Avoid
- Processed grains stripped of germ and bran, such as white flour or rice (lacking nutrients necessary for good health)
- White sugar (no nutritional value; elevates and drops blood sugar levels too quickly)
- High fat meats (may lead to heart disease)
- Processed luncheon meats and bacon (treated with nitrates which are known to be carcinogenic)
- Smoked meats (potentially carcinogenic)
- Dairy cream (high in fat)
- Soft drinks, including diet (no nutritive value)
- High fat meals on a regular basis (may lead to indigestion, weight gain or gall bladder problems)
- High salt intake (in some individuals may lead to hypertension AKA high blood pressure)
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Disease Prevention
(Source: http://www.umm.edu/altmed/articles/nutrition-000357.htm)
- Eating a high volume of folate containing foods such as leafy greens, dry beans and peas, fortified cereals and grain products, and some fruits and vegetables
may lower risk of stroke and heart disease.
- Eating small amounts of fish (not contaminated with mercury) in pregnancy may protect against early delivery and low birth weight infants.
- Women with iron deficiency can improve their aerobic training ability by eating iron rich foods such as broccoli and/or taking iron supplements
- Lutein and zeaxanthin (carotenoids, found in carrots, cantaloupe and yams) are good for vision, may prevent night blindness and reduce risk of cataracts (also wearing UV protected sunglasses)
- Lutein from dietary sources such as kale and spinach may protect against colon cancer
- Flavonoids (found in broccoli, citrus fruits, apples, onions, and carrots) may protect against certain types of lung cancer
- Vitamin E may reduce the risk of angina (chest pain) and heart attack in people with atherosclerosis
Essential Fatty Acids
Omega-3 Fatty Acids
(Source: University of Maryland Medical Center)
Omega-3 fatty acids (found in fish oils; English walnuts; and canola, soybean, flaxseed/linseed, olive oils) reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function.
Omega-6 Fatty Acids
(Types are found in sunflower, safflower, corn, cottonseed, and soybean oils; evening primrose, black currant, borage, and fungal oils; egg yolk; meats, organ meats, and other animal-based foods; and Spirulina.}
Omega-6 fatty acids are necessary for stimulating skin and hair growth, maintaining bone health, regulating metabolism, and maintaining reproductive capability.
(Source: University of Maryland Medical Center)
The proper balance between these essential acids is one omega-3 fatty acids to four omega-6 fatty acids. The typical American diet contains an imbalance of 11 to 30 times more omega-6 than omega-3. This
imbalance contributes to heart disease, cancer, asthma, arthritis, and depression.
Read more about fats on WebMD.com, including how flax seed can be a heart healthy addition to your diet due to its omega-3
content which may reduce high blood pressure and high cholesterol in the bloodstream.
Nutrition Resources
Certified Clinical Nutritionists
To find a clinical nutritionist in your area, contact the American Board of Nutrition at 205-975-8788,
the American College of Nutrition at 212-777-1037,
the Clinical Nutrition Certification Board at 972-250-2829,
or the American Dietetic Association at 800-877-1600 (website: www.eatright.org).
Herb Medicinal Properties
(Source: theEpiCentre.com)
- Garlic: a diaphoretic (helps you sweat), diuretic (removes excess salts and water), expectorant (helps expell phlegm) and intestinally antispasmodic (good for digestion), nature's antibiotic (fights infection).
- Cayenne pepper: reduces blood cholesterol and triglyceride levels (heart healthy), reduces the platelet aggregation and increases fibrinolytic activity (anti-stroke).
- Ceylon Cinnamon (Canella): antifungal/antibacterial, reduces blood cholesterol, anti-diarrhea, anti-gas, lowers blood sugar
- Onion: antiseptic (kills germs) used for healing wounds, a diuretic (removes excess salts and water) and expectorant (helps expell phlegm)
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