It is commonly known that the proteins found in lean meats are key in muscle building and maintenance. However due to some dietary restrictions or personal tastes, not everyone may be able to consume any or enough meats to meet these dietary necessities. Luckily for those who fall into this category, it is not impossible to consume enough of the above requirements without meats as a dietary source.
Dairy, eggs, meat, poultry, fish and other animal products are considered complete proteins. Complete proteins provide the necessary amino acids one needs to be healthy. With soybeans as the exception, other plant products are often incomplete proteins. Therefore, when consuming a diet low in animal products, variety is key. It is important to mix and match plant proteins to be able to form a complete protein. A good example is mixing grains and legumes. For example, a complete protein can be formed by combing foods such as rice, corn, or whole grain pasta with beans and seed products. When consuming a diet low or absent of animal products, make sure to find other food sources which ensure that you won’t become deficient in iron, zinc and B12, such as miso, tempeh, and plenty of green, leafy vegetables.
High protein diets have gained momentum in recent years as “the way” to burn fat and maintain lean muscle. These diets are heavy on consumption of the foods in this group - meat, poultry, fish, dry beans, eggs and nuts - and do have the benefit of helping the dieter lose body fat and maintain lean muscle due to the protein, B12, riboflavin, iron, niacin and other important vitamins and minerals they provide. These are all key substances in the metabolism of carbohydrates and muscle building.
The USDA recommends two to three servings per day from the meat and beans group. It is important to exercise good judgment and caution when engaging in a dietary plan that is focused on this group. A diet that does not include balanced proportions of all food groups may lack the dietary fiber, vitamins and antioxidants key to healthy living and cause stress on the body, so it is important to choose foods from the other groups which will be richest in the dietary fiber and nutrients you need. By also consuming a balanced diet from the other food groups, one will fully enjoy the muscle building benefits of meats, poultry, fish, beans and nuts.
Protein: Protein is the essential building block of lean muscle. Working in conjunction with well-chosen low glycemic index carbohydrates, it will help build muscle tissue. When one focuses on a lower carbohydrate, high protein diet, they will effectively maintain lean muscle tissue, though it may be more challenging to build new muscle. A diet focusing on healthy protein food sources, such as chicken, turkey and fish, will help maintain muscle mass and stay lean. However, one must exercise caution due to the stress too much protein can cause on the internal organs and it is important to carefully choose excellent sources of dietary fiber and key antioxidants and vitamins.
Riboflavin: Also known as B2, this water-soluble vitamin is useful for the metabolism of carbohydrates and fats. It is found in eggs, legumes, dairy products and green, leafy vegetables such as broccoli. Riboflavin promotes healthy eyes, hair, nails, skin and soft body tissue by aiding in the formation of antibodies and red blood cells and the metabolism. Cataracts, mouth sores and cracks, dizziness, light sensitivity and eye irritation, oily skin, poor digestion and delayed growth can be indicative of a deficiency of riboflavin.
Vitamin B12: Also found in dairy, eggs, beef, liver and fish, this vitamin is key for the metabolism of carbohydrates to build muscle tissue and building red blood cells. It promotes a healthy appetite and nervous system, iron absorption and cell longevity. A lack of B12 will lead to fatigue, diminished reflex response, anemia, memory impairment and general weakness in the extremities. Niacin: Used in cellular energy production, Niacin is found in lean meats, such as poultry and seafood, eggs and organ meats, as well as whole grain breads and cereals. It aids in the metabolism of carbohydrates to form lean muscle tissue but also in circulation, cholesterol level reduction, hydrochloric acid production, which helps digestions, and speeds the metabolism. Deficiency can lead to adrenal exhaustion, ulcers, eczema, hair loss, intestinal and kidney trouble, as well as premature aging.
Choline: A diet including choline can improve fatigue and performance in aerobic sports and has a positive effect on the gallbladder, hair kidneys, liver and thymus gland. It aids in the metabolism of fats and cholesterol and nerve transformation. It is found in nuts and soy products, as well as cauliflower and spinach.
Vitamin E: Protecting against exercise-induced muscle damage, Vitamin E is found in nuts, fish oils organ meats and some vegetable oils, as well as dark green vegetables and fruits. Aside from muscle and nerve maintenance, it promotes aging retardation, anti-clotting, blood cholesterol reduction, male potency, fertility and capillary wall and lung strengthening. A lack of Vitamin E can lead to dulling and falling hair, enlarged prostate, gastrointestinal and heart disease, muscular wasting, as well as impotency, miscarriages and other fertility-related issues.
Zinc: This mineral metabolizes energy and promotes immunity. It is found in animal proteins, seafood, and sunflower seeds, as well as whole grains, mushrooms and spinach. Its effects on the blood, heart and prostate gland also aid in carbohydrate digestion, reproductive organ growth and development, burn and wound healing, as well as protein metabolism. Some sources say it is a key mineral to work with proteins in muscle building.
Iron: Found in lean meats and higher in red meats, eggs and fish, as well as green leafy vegetables, iron aids in energy production, growth and development and metabolism, iron promotes healthy blood, bones, nails, skin and teeth. It aids in hemoglobin production and stress and disease resistance, and is particularly important for the growth and development of children.
Strong bones and healthy muscle tissue are the foundations of a fit body. They help sustain a healthy lifestyle full of physical activity and aid in injury avoidance. Dairy, or the Milk, Yogurt and Cheese Group, is key in the formation and maintenance of all the major components of the body structures.
The USDA recommends that people eat two to three servings from this food group per day to get a balanced diet containing the following necessary components. Lactose intolerance and some dietary restrictions can limit some people’s intake from this category so it is important to know what the diet may be missing without this component and compensate with other food sources.
Riboflavin: Also known as Vitamin B2, this water soluble vitamin, is found in whole milk. It is also found in eggs, green leafy vegetables, legumes, almonds, poultry, organ meats and whole grains. It is an important element of the diet for healthy eyes, hair, skin and soft body tissue. It aids in the formation of antibodies and red blood cells, as well as cell respiration and the metabolism of carbohydrates, fat and protein. A deficiency of riboflavin, sometimes caused by over-consumption of coffee, sugar, alcohol or tobacco, can lead to cataracts, mouth and tongue cracks and sores, dizziness, eye irritation, light sensitivity and eye fatigue, as well as poor digestion and delayed growth.
Vitamin D: Key for bone production, a primary source of this vitamin is not just food; it is also produced by the body’s exposure to sunlight. Aside from the sun, it is also found in most dairy products and many fish oils. A healthy diet with a good amount of Vitamin D will lead to strong, bones, heart, nerves, skin, teeth and thyroid gland. It aids in calcium and phosphorus metabolism for good bone formation, heart action, nervous system maintenance, normal blood clotting, and skin respiration. A Vitamin D deficiency will lead to mouth and throat irritation, diarrhea, insomnia, myopia, nervousness, poor metabolism and the softening of the bones and teeth.
Vitamin K: This vitamin is so important for blood clotting, it is where it got its name. The "K" is from the German word "koagulation," referring to the process of blood clot formation. Found in milk, yogurt and some vegetables and fruits, such as bananas, Vitamin K also assists in glycogen and bone formation.
Calcium: This may be the most well-known nutrient one can get from a healthy diet of dairy. It can also be found in liver and broccoli, but milk, yogurt and cheese are its most efficient sources. The benefits in dairy can be found in one’s blood, bones, heart, skin, soft tissue, and teeth as its aids in bone and tooth formation, blood clotting, heart rhythm, nerve tranquilization, nerve transmission, as well as muscle growth and contraction. A calcium deficiency may lead to heart palpitations, insomnia, muscle cramps, nervousness, arm & leg numbness, tooth decay, osteoporosis, rickets, and brittle finger nails.
The body can receive many benefits from the nutrients found in dairy products. However, certain dietary restrictions, such as lactose intolerance, or lifestyles, such as Veganism, may eliminate dairy products from a nutritional plan. If that is the case, it is important to make up the vitamins and minerals above from other sources such as fish and green leafy vegetables, like broccoli, but that may not be enough. In most cases, dietary supplements or enriched food sources, like enriched soy products, are necessary.
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Your mother was right when she told you to eat your vegetables – they are an integral part of a healthy, well balanced diet. Fruits and vegetables provide a variety of nutrients important for a strong immune system, good digestion, muscle building and fat loss, as well as properties which help maintain a youthful feeling and appearance.
The USDA recommends that people eat three to five servings of vegetables and two to four servings of fruit a day. Fruits and vegetables are two different food goods, but contain many similar nutritional properties. Especially in their healthiest form - raw – they can be an excellent portable snack, making it easy to eat the daily amount recommended for good health.
As with the whole grains mentioned previously, vegetables are an excellent source of dietary fiber, which aids in digestion and healthy elimination. Vegetables provide as many antioxidants, vitamins and nutrients as the shapes and colors they come in. You can often guess many of the nutrients they have just by their color. They are also an excellent source of phytochemicals, plant chemicals which fight cancer, heart disease and other illnesses.
Vitamin A: This fat soluble vitamin is good for your bones, eyes, hair skin, soft tissue and teeth. It helps fight allergies, appetite loss, blemishes, dry hair, fatigue, itching burning eyes, loss of smell, night blindness, rough, dry skin, sinus trouble, soft enamel and susceptibility to infections. It is found in many red, green, yellow and orange vegetables and fruits as well as liver, fish, eggs and whole milk. Some sources high in Vitamin A are raw carrots, bell peppers and spinach. Vitamin A can be depleted by alcohol, coffee, cold weather (inhibits metabolism) cortisone and diabetes.
Vitamin C: The captain of the vitamin team. This wonder-vitamin aids the adrenal glands, blood, capillary walls, connective tissue (skin, ligaments bones), gums, heart and teeth. It helps with collagen production, digestion, fine bones & tooth formation, iodine conservation, healing burns and wounds, red blood cell formation and infection resistance. A lack of Vitamin C can lead to anemia, bleeding gums, breath shortness, easy bruising, dental cavities, colds and poor digestion. Vitamin C can be found in almost any fruit and vegetable but green vegetables, raw cabbage and citrus fruits such as grapefruit and the juice of the lemon or lime, which can be used as a healthy alternative seasoning for salads, fish and meats.
Folic Acid: Also a B complex, folic acid can be found in citrus fruits, green leafy vegetables, but also in milk products, organ meats, seafood, whole grains, eggs and salmon. It is good for the blood, glands, liver and acts as an appetite stimulant, promotes cell growth and reproduction, circulation, DNA production, hydrochloric acid production, liver performance, nucleic acid formation, protein metabolism and red blood cell formation. A deficiency of this vitamin can lead to anemia, digestive disturbances, graying hair, growth problems, insomnia, tongue inflammation and memory impairment. It is depleted by alcohol, celiac disease, coffee, fever, oral contraceptives, stress, and tobacco.
Potassium: Potassium aids in the conversion of glucose to glycogen for muscle growth. It can be found highest in potatoes and bananas, but also in dates, figs, peaches, peanuts, sunflower seeds, raisins and tomato juice. The sweet potato is a healthy source. Potassium has excellent effects on the blood, heart, kidneys, muscles, nerves and skin. Its benefits for muscle contraction can aid in both muscle growth and prevention of muscle twitching and spasm. It is often depleted by alcohol, coffee, stress and excessi
Aside from the vitamins and antioxidants mentioned above, fruits and vegetables also contain phytochemicals. These plant chemicals are key in fighting many types of cancer and illnesses.
• Allyl Sulfides: Found in garlic, onions and shallots, these phytochemicals fight stomach and colon cancers.
• Sulforanafanes: They are found in broccoli, cabbage and Brussels sprouts. They help lower risk of breast, stomach and lung cancers.
• Carotenes: These are found primarily in orange and red-colored vegetables such as carrots and peaches, sweet potatoes and cantaloupe, but also in dark green leafy vegetables. They fight lung cancer and protect against exercise-induced tissue damage.
• Lycopene: Though it is found in fresh tomatoes, the best source of lycopene is actually canned tomatoes. It aids in the prevention of prostate and stomach cancers.
• Alpha-linolenic acid (Vitamin E): Vitamin E resides in muscle cell membranes and can scavenge the free radicals produced by exercise, saving the tissues from damage. It is also shown to prevent the destruction of oxygen which carries red blood cells. Muscles then benefit from improved or sustained oxygen delivery during exercise. Best found in the protein group, Vitamin E is in nuts, seeds, raw wheat germ, polyunsaturated vegetable oils, and fish oils. It also lowers inflammation and risk of heart disease.
• Monoterpenes: Found in cherries, dill, spearmint, lemongrass and citrus peel oils, monoterpenes, aid in the resistance of breast, skin, liver, lung, stomach, pancreatic cancers.
• Polyphenols: These are found in green tea, an excellent health-beverage. It builds resistance to skin, lung and stomach cancers.
• Phytoestogens: Phytoestogens are found in tofu and other food products made from the soy bean. It is recommended to eat at least one soy product a day. These help fight cancer and cholesterol, as well as promote bone strength. They decrease the chance of breast and prostate cancers, lower blood cholesterol, prevent bone loss, and help with the symptoms of menopause.
The adage that says that an apple a day can keep the doctor away just may be true. There are practically countless health benefits to be gained by a diet rich in a balanced mix of fruits and vegetables. On the exterior, they will help you maintain a youthful, slim, healthy body, while on the interior working to resist cancer and a variety of other illnesses.
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Foods are divided into different categories, each with their own recommended portions in our dietary plan, to create a strategy for healthy living. These are the Grains Group, Vegetable Group, Fruit Group, Meat, Poultry, Fish, Beans, Eggs and Nuts Group, Milk, Yogurt and Cheese Group, and the Fats and Oils Group. These are broad categories. The next step in creating a good nutritional plan is knowing the foods that fall into each category and the nutritional properties they contain.
The foods from each group work together in the body to achieve the goals of health, muscle-building, fat-loss and cancer and disease-fighting. By choosing and consuming the proper combination of foods in each group, everyone can meet their nutritional goals.
According to the USDA, the foundation of any standard nutritional plan for healthy living is the Bread and Cereals Group. For fitness, many people cut a large amount of this group out of their diet to achieve fat-burning goals. Though this can be quite effective for quick fat-loss, it is important to be familiar with the dietary requirements you may also cut out when following this type of plan. Healthy carbohydrates can help to build and maintain muscle mass. They are also a necessary element of energy production. To maintain a healthy diet, it is imperative that those nutrients are maintained by making very strategic choices in this category or made up in other food sources.
This food category can be divided up into two major sub-categories, whole grains and refined grains. These two types can react very differently in the body and may be useful to achieve your fitness goals without reducing the Bread and Cereals Group to an unhealthy point.
It is recommended to consume six to eleven servings of breads and cereals per day. Though the USDA suggests that at least half of these be whole grains, one should realize that it is the minimum. The more whole grains one consumes, the better. Refined grains have a higher glycemic index, the factor used to determine how a food affects our blood glucose levels. A food with a higher glycemic index will eventually turn to fat more quickly than those with a lower glycemic index. Foods such as white bread, grits and cornmeal are refined grains.
During the refining process, the germ or seed, as well as the bran, is removed from the grain. Therefore, many of the important nutrients of the grain such as fiber, unsaturated fat, protein and iron are removed alongside, reducing much of the nutritional benefit of the food.
Whole grains provide the dietary fiber required for a healthy nutritional plan. They also have a lower glycemic index which causes them to turn to glucose more slowly, providing a more sustaining energy which is less likely to turn to fat when combined with exercise. These are foods such as wheat breads, sweet potatoes, brown rice and wheat pasta.
Dietary fiber: Cellulose is the indigestible remnant of food that passes through the body mostly in tact throughout the digestive process. Though it may be beneficial for most foods to be broken down thoroughly, it is not the case for cellulose, a dietary fiber. Dietary fiber improves and speeds elimination, which reduces the body’s exposure to cancer causing agents. Eating whole grain food products tends to increase eating time and create a more “full” feeling, which may help with weight loss by preventing over-eating. Foods such as wheat, barley, bran and oats are high in dietary fiber.
Vitamin B Complex: Found in whole grains, wheat germ and brewer’s yeast, along with other foods such as liver and yogurt, this food will improve eyes, gastrointestinal tract, hair, liver, mouth health, nerves and skin. Its benefits include enhanced energy, metabolism, (carbohydrate, fat, protein) and muscle tone. People who are deficient in this vitamin may suffer from acne, anemia, consumption, cholesterol (high), digestive disturbances, fatigue, hair issues (dry, dull, falling out), insomnia and dry, rough skin. Some factors that may deplete this are alcohol, antibiotics, birth control pills, coffee, infections, sleeping pills, stress and sugar.
Thiamin: Thiamin, also known as vitamin B1, is found in whole grain breads and cereals. There are many American adults deficient in this vitamin, largely due to the high rate of alcohol consumption, which depletes its reserves. It can also be depleted by high consumption of sugar. Thiamin has been shown to be a protector against heart disease, anemia (by promoting blood building), lead poisoning, herpes and other infections. It is also shown to promote a healthy nervous system, growth (improved carbohydrate metabolism) and lean muscle gain. It is found in bran and whole grains, but also has high concentrations in organ meats.
Pyridoxine: Also known as Vitamin B6, it is important for the metabolism of proteins for muscle maintenance and weight control. It also assists in hemoglobin production and the body’s hydrochloric acid fabrication, which aids in the digestive process. It can be found in whole grains and wheat germ, but also in avocados, brewer's yeast, cabbage, liver, fish, green leafy vegetables, meat, organ meat and walnuts.
Selenium: This anti-aging, anti-cancer mineral works with vitamin E to promote growth and metabolism. It is anti-carcinogenic, an immunostimulant, protects against heart and circulatory disease and promotes skin elasticity. Its cancer-fighting properties are due to its help of pancreatic function. Many vitamins and minerals cross food groups. Selenium is found in cereal bran, whole grains and brown rice but is also high in chicken, seafood, broccoli and garlic.
Though the Bread and Cereals Group may be considered the “carb” category and has been avoided by many people focusing on quick fat-loss, it is important to maintain a healthy balance of breads and cereals in the diet. By concentrating on whole grains, one can get the maximum benefit of this category without as many of the negatives that are associated with eating too many carbohydrates. Special caution should be exercised with the choices made in this category since its foods have a potential for fat-gain, but are also an important foundation of the diet.
Foods can be divided into five major groups which should be eaten in varying proportions. A healthy balance of these different groups can be best visualized in the “Food Pyramid.” The “Food Pyramid,” outlined by the U.S. Department of Agriculture, is a guide to healthy eating that anyone can follow.
Similar to a pyramid structure, the “Food Pyramid” tapers down from its small peak to the foundation, the largest and most substantial part of the structure. At the top of the “Food Pyramid” are Fats and Oils Group – these foods make up the smallest part of the diet and should be eaten sparingly. Next, is the Milk, Yogurt and Cheese Group, the Meat and Beans Group. As the pyramid gets larger and moves toward the base, you will find the Fruit and Vegetable Groups and, finally, Bread, Cereal, Rice and Pasta, or Grains Group, at the foundation.
Depending on one’s dietary and fitness goals, there are many ways to combine different foods to achieve your desired results. The following series will explore the basic contents of each food group and their relationship, outlining a fundamental dietary structure for healthy living.
Food Portions and Dietary Balance
To achieve the maximum results for fitness and health, one should arrange their portions according to a dietary plan. According to the U.S. Department of Agriculture, a basic dietary plan for healthy living calls for the following:
• Grains Group: 6 to 11 servings a day
• Vegetable Group: 3 to 5 servings a day
• Fruit Group: 2 to 4 servings a day
• Meat and Beans Group: 2 to 3 servings a day
• Milk, Yogurt and Cheese Group: 2 to 3 servings a day
• Fats and Oils Group: Use sparingly
The total amount of food in these servings is determined by your sex, height, weight and level of physical activity. For example, an adult male, age 30, 5 feet 10 inches and weighing 165 pounds, who performs more than 60 minutes of day of physical activity, should consume the following:
• Grains: 10 ounces
• Vegetables: 4 cups
• Fruits: 2.5 cups
• Dairy: 3 cups
• Meat and Beans: 7 ounces
• Total calories: 3000
A female, 30 years old, 5 feet 5 inches and weighing 135 pounds, who performs more than 60 minutes of physical activity a day, should consume the following:
• Grains: 7 ounces
• Vegetables: 3 cups
• Fruits: 2 cups
• Dairy: 3 cups
• Meat and Beans: 6.5 ounces
• Total calories: 2400
As anyone can see, bodies are all different; therefore, each person’s dietary needs are going to vary. The amounts of foods, calories and servings are all determined by your sex, age, body type and level of physical activity. The standard servings of each food group will help individuals achieve a healthy dietary plan. To achieve fitness and fat-loss goals, these portions can be temporarily adjusted with care to induce a change in the body and still maintain health. Some of these strategies will be outlined in this series, but it is important to note after achieving the goal, one should return to a balanced dietary plan.
The USDA offers general tools to help determine each person’s dietary needs (www.mypyramid.gov), and consulting a nutrition and fitness professional is useful for those who have more challenging goals.
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The foods that we eat act as fuel for the body. By knowing the contents of what we are eating, we can best use each of their properties to our body’s benefit. Muscle building, fat burning, fighting cancer, illness and other diseases can all be achieved through familiarity with the nutrients of foods and following a dietary strategy. These are important for not only building a beautiful body, but a hearty one – the key to a long, happy and healthy life. BOOTCAMP 619 introduces a series of blogs this month on the food pyramid and nutrient density. In this series, we will explore how to have a healthy, balanced diet.
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There are many positive effects one can get from the consumption of some oils. Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats. These fatty acids are necessary for health and are known as “essential fatty acids.”MUFA’s and PUFA’s are found in fish, nuts and vegetable oils and do not raise our LDL cholesterol. They are also a major source of Vitamin E in our diet.Found in nuts (almonds and walnuts), vegetable oils, eggs and dark green vegetables, this fat soluble vitamin aids in blood cholesterol reduction, blood flow to the heart, capillary wall strengthening, age retardation and anti-oxidation. A lack of vitamin E can lead to dull and falling hair, enlarged prostate, gastrointestinal disease, impotency, miscarriage, muscular wasting and heart disease. Find out where you can join up in San Diego with other people interested in exercise and nutrition today!
These friendly microorganisms maintain the balance between good and bad bacteria to keep a healthy digestive system. Aside from the many foods on the market today that are enhanced with probiotics, they can be found naturally in yogurt. They are found in other products made of fermented and unfermented milk, as well as miso, tempeh, some juices and soy beverages. Many believe these can help in the avoidance of bowel and digestive problems and illness, as well as tooth decay and stomach and skin infections.
It is commonly known that the proteins found in lean meats are key in muscle building and maintenance. However due to some dietary restrictions or personal tastes, not everyone may be able to consume any or enough meats to meet these dietary necessities. Luckily for those who fall into this category, it is not impossible to consume enough of the above requirements without meats as a dietary source.
