Guide for Nutrition US

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Nutrition Guidelines in the US      Proper nutrition is essential for good health. We need calcium (1,000mg), potassium (3500 mg), magnesium (400 mg), vitamins A 5,000 IU), C (60mg) and E (30 IU) and fiber. People over 50 and women of childbearing age also need vitamin B12 (6mcg), iron (18mg), folic acid (400mcg), and vitamin D (400 IU). We can take supplements to get the vitamins missing from the foods we eat. Without good nutrition, our bodies and our minds will not function properly. We will grow sick and die. Heart disease, stroke, hypertension, type 2 diabetes, osteoporosis and some cancers are linked to poor diet. Poor diet and physical inactivity cause us to gain weight or become obese. Evidence has shown that death from any cause could be reduced by about 16 percent (men) and 9 percent (women) with proper diet. In 2005, the United States Department of Agriculture published its Dietary Guidelines in 2005. The USDA recommends nine servings (4.5 cups) of fruits and vegetables daily on a 2,000 calorie a day diet. Fresh, frozen, canned or dried whole fruits, as well as 100% fruit juice and pure fruit juice smoothies, provide the daily fiber we need. Keep in mind that juices or smoothies only count as one portion daily, regardless of how much you drink. When it comes to vegetables, colours are important, especially dark green, red and orange, which are valuable sources of Vitamin A, C, E, folates and potassium. Whole grains are an important source of fiber, calcium, magnesium and potassium. Some ideal sources are popcorn, rice, rye, barley, multi-grain breads, potatoes, plantains, sweet potatoes and yams. During refining, most of the bran and some of the germ is removed from the whole grains. This means that much dietary fiber, vitamins and minerals is lost. Some manufacturers add bran to grain products to increase the dietary fiber content. Refined grains are enriched with folic acid, as well as thiamin, riboflavin, niacin, and iron before being processed into foods. Eating as little as 3 ounces of whole grains daily reduces your risk of several chronic diseases and may help with weight maintenance. Some of you may be thinking that because beer is made from grains it should be good for you. Unfortunately, it has little nutritional value, but lots of calories depending on its alcohol and sugar content. You should consume 3 servings of milk and milk products daily. One serving is one cup of milk or yogurt, 1.50 ounces of cheese or 2 ounces of processed cheese. Milk products, such as yogurt and cheese, contribute to bone mineral content and density in our skeletons. Fat-free, low-fat and lactose-free milk and milk products also supply the calcium we need. The fourth food group includes meat, poultry, fish, eggs, nuts, tofu, mycoprotein, textured vegetable protein, beans and lentils. They provide protein, fiber and iron. Beans and lentils generally lack zinc and provide no vitamin B12 unless fortified. Foods from this group should be eaten in moderate amounts. Frying should be avoided. Fats are sources of energy and allow our bodies to absorb vitamins A, D, E, and K and carotenoids. They are also used to construct cell membranes and regulate many biological functions. Dietary fat has two sources. A good source of omega-3 fatty acids is fish and shellfish. Studies have shown a link between the consumption of fatty acids in fish and reduced risk of death from cardiovascular disease. Plant fats are derived from soybean, olive, canola, corn, sunflower and safflower oils, walnuts, and flaxseed. Less than 10 percent of our total calories should be from saturated fat. The recommended daily total fat allowance is between 20 and 35% of daily calories for adults, 30-35% for children 2 to 3 years of age and 25-35% for children and adolescents 4 to 18 years of age. It’s essential to start reading food labels to find the foods that are lowest in saturated fat, trans fats and cholesterol. The USDA recommends that we eat “Nutrient-dense (ND)” foods. These provide large amounts of vitamins and minerals and few calories. Low ND foods provide calories but little in the way of nutrients. Unfortunately, most of the snack foods we crave fall into this category. The solution is to consume ND foods and only a few foods or drinks with added fats, sugars or alcohol. Sorry, you also have to cut way back on salty foods. Hard to do, yes, but better for your overall health.       References International Food Information Council. (2006). Dietary Reference Intakes: An Update. URL: http://ific.org/publications/other/driupdateom.cfm?renderforprint=1 Merck.com. (2003) Nutritional Requirements. Merck Manuals Online Library. URL: http://www.merck.com/mmhe/sec12/ch152/ch152f.html United States Department of Agriculture. (2005) Dietary Guidelines MyPyramid.Gov. URL: http://www.health.gov/dietaryguidelines/dga2005/document/default.htm USDA/ARS Children's Nutrition Research Center at Baylor College of Medicine. (2004) How do the Daily Values found on food labels compare to the nutritional recommendations for children? Baylor College of Medicine. URL: http://www.kidsnutrition.org/consumer/archives/percentDV.htm Vitamedica. (2005) Recommended Daily Intakes: RDIS. URL: http://www.vitamedica.com/html/rdis.html     Ways to Increase Thermogenesis Different Thyroid Gland Problems The Medifast eDiet program Can Eating regularly Help Lose Weight effectively? 7 ways to remove body fat from body

Anaerobic exercise burns more carbohydrates but can help increase metabolism to burn fat indirectly Optimise your body to burn fat quickly learn secrets on how to burn fat during any exercise Blood Type Dieting program Losing the fat from the chest area Emotional Eating Habits, how to combat them! Measuring calories in food, techniques on how Learn what the best exercise would be to lose weight permanently. The number of calories burned during a day depends on various factors The obese person V's the athlete for a fat burning workout Anaerobic & aerobic exercise may cause muscle loss A calorie burning exercise is important for weight loss Tips and tricks on increasing energy expenditure Calculate energy expenditure for exercise Diet supplements revealed Site map   All tools and information on this site are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.  The information on this page may NOT be accurate, therefore you should NOT take any of the content as a source of reference for any reason whatsoever! You are responsible for comparing the information with an accurate source before using any, or part of this content.

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