9 Focal Points of Nutrition
Dianna Barrantes
Vitamins – Nutrients for the body that are not directly produced by the body. Some vitamins can be manufactured and created into a pill for the purposes of intake; however, real absorption of key vitamins can only truly happen through diet. Vitamins aid in the process of metabolic functions. Humans need thirteen vitamins to sustain a healthy existence. Four are fat-soluble (A,D,E, and K), while nine are water-soluble (C, the B-complex vitamins: thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid). Daily intakes of fat soluble vitamins are not necessary versus water-soluble vitamins that are regularly eliminated via excretion.
Minerals – Minerals are classified into two groups: 1) major minerals, which include, calcium, phosphorus, magnesium, sodium, potassium and chloride versus 2) minor minerals, which are not thought to be essential to life. Excess amounts of minerals is useless to the body and potentially can be life threatening. These inorganic compounds help regulate body functions, aid in growth and maintenance of body tissues, and act as catalysis in the release of energy.
Essential Fatty Acids – Are monounsaturated fats, which come in two forms, omega-3 fatty acids and omega-6 fatty acids, in the form of fish and nut oils. The omega-3s have shown to improve arterial and brain function. Versus transfat that contain hydrogenatated vegetable oil. It’s the worst kind of fat and will stunt weight-loss efforts. Transfats were originally designed to make candle wax. This byproduct can extend the shelf life of all foods. Super disgusting!!!! The strongest predictor of weight management success and health is learning which fats to include versus banish from diet.
Antioxidants - Antioxidants block the process of oxidation by neutralizing free radicals. In doing so, the antioxidants themselves become oxidized. That is why there is a constant need to replenish our antioxidant resources. The effectiveness of any given antioxidant in the body depends on which free radical is involved, how and where it is generated, and where the target of damage is. Thus, while in one particular system an antioxidant may protect against free radicals, in other systems it could have no effect at all. Bottom line, avoid smoking, excess drinking, pollution, and severe stress. Antioxidants are thought to work as an anti-swelling agent and key to reversing ill effects of our environment on our bodies.
Probiotics – Are man made and not necessary for our survival; however, growing research appears to indicate that it may help with various ailments and promote good health. The most common form for probiotics are dairy products and probiotic fortified foods. The term "probiotics" was first introduced in 1953 by Kollath (see Hamilton-Miller et al. 2003). Contrasting antibiotics, probiotics were defined as microbially derived factors that stimulate the growth of other microorganisms. Wikipedia
Phytochemicals - Phytochemicals are non-nutritive plant chemicals that have protective or disease preventive properties. There are more than thousand known phytochemicals. It is well-known that plant produce these chemicals to protect itself but recent research demonstrate that they can protect humans against diseases. Some of the well-known phytochemicals are lycopene in tomatoes, isoflavones in soy and flavanoids in fruits. They are not essential nutrients and are not required by the human body for sustaining life. Foods containing phytochemicals are already part of our daily diet. In fact, most foods contain phytochemicals except for some refined foods such as sugar or alcohol. Some foods, such as whole grains, vegetables, beans, fruits and herbs, contain many phytochemicals. The easiest way to get more phytochemicals is to eat more fruit (blueberries, cranberries, cherries, apple,...) and vegetables (cauliflower, cabbage, carrots, broccoli,...). It is recommended take daily at least 5 to 9 servings of fruits or vegetable. Fruits and vegetables are also rich in minerals, vitamins and fiber and low in saturated fat.
Fiber – The more fiber is found within food the better in terms of how your body will use up the energy in the food and process any sugar found in it. There are two types of fiber – soluble and insoluble. All fibers are indigestible, however, soluble fiber absorbs water and changes form versus insoluble fiber which primarily keeps it’s form. Eating fiber has many benefits for your health. The consumption of soluble fiber has been shown to protect you from developing heart disease by reducing your cholesterol levels. The consumption of insoluble fiber reduces your risk of developing constipation, colitis, colon cancer, and hemorrhoids. Wikipedia
We should aim for 30 grams of fiber daily but try and eat the bulk of the fiber in the morning. According to Dr. Oz, Fiber and protein in the morning helps curb craving and promote weight loss.
Lean Sources of Protein - Protein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits. Protein is the most abundant organic compound in the body. The body needs to take protein for the growth and repair of body tissue. Proteins are also needed for the formation of parts of blood, enzymes, some hormones, and cell membranes. In addition, proteins play an important role in regulating the acid-base quality of body fluids, which is particularly important during intense exercise.
The following is a comprehensive list obtained via WEBMD http://www.webmd.com/fitness-exercise/guide/good-protein-sources
Fish & Seafood
Seafood is one of the best sources of protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.
White-Meat Poultry
Stick to the white meat of poultry for excellent, lean protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.
Milk, Cheese Yogurt
Not only are dairy foods excellent sources of protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis and enhance weight loss.
Eggs
Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.
Beans
One-half cup of beans contains as much protein as 3 ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.
Pork Tenderloin
This great and versatile white meat is 31% leaner than 20 years ago.
Soy
Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet.
Lean Beef
Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron and vitamin B12.
Protein on the Go
Grab a meal replacement drink, cereal bar or energy bar. Check the label to be sure the product contains at least 6 grams of protein, and is low in sugar and fat.
Low Glycemic Carbohydrates - Refers to the impact that food has on blood glucose levels. Blood glucose levels refer to the Glucose (sugars) that comes from carbohydrate foods. It is the main source of energy used by the body. Some foods have a higher content of glucose. Studies have indicated that there appears to be relationship between weight gain and high glucose diets. In general, natural non-processed foods are most likely lower in the glycemic index versus processed foods with refined sugars.
The following is a comprehensive list obtained via WEBMD http://diabetes.webmd.com/glycemic-index-good-versus-bad-carbs
High glycemic index foods include many carbohydrates such as these:
· White bread
· Pasta
· Rice
· Low-fiber cereals
· Baked goods
Low Glycemic Index Foods Are Healthier Choices
Low glycemic index foods generally have less of an impact on blood glucose levels. People who eat a lot of low glycemic index foods tend to have lower total body fat levels.
Low glycemic index foods include these:
· Fruits
· Vegetables
· Whole and minimally processed grains
· Legumes
Chart to Observe when making food choices:
- Low (good) glycemic index levels: 55 or less
- Medium glycemic index levels: 56–69
- High (bad) glycemic index levels: 70 or higher
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