SO YOU WANT TO EAT RIGHT...NOW WHAT?
Understanding Nutrition: How to Eat Healthier with Healthy Eating & Diet Tips for Better Nutrition, How to Read Food Labels & the Benefits of Eating Healthy
From The Now What? Fitness SeriesTM
by Linda Burke, CPT
SMASHWORDS EDITION
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PUBLISHED BY:
Linda Burke on Smashwords
Copyright 2011 Linda Burke and Straightforward Fitness, L.L.C. All Rights Reserved.
Smashwords Edition License Notes
This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you're reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.
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DISCLAIMER
This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention.
The opinions and statements made in this book are that of the author and are based on her own experience. They are not intended to prejudice any party. The author or publisher does not accept any liability or responsibility for any injury or damage that may have been caused through the use of any material in this book. The information in this book is meant as an aid to your health and wellbeing. Always check with your doctor before beginning this or any exercise, nutrition, or supplement program.
This publication is intended for informational use only. Linda Burke, CPT and http://www.StraightforwardFitness.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from these methods will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve.
So You Want To Eat Right...Now What? is a part of The Now What? Fitness SeriesTM and is owned by Linda Burke, CPT. All rights to the series and the trade mark is the property of Linda Burke, CPT.
Visit the author web/blog site:
http://nowwhatfitness.com
Five
Stars! "This book goes through the various nutrition that your
body needs from protein, carbs, etc. Talks about portion control and
how to loose fat faster. Very easy to understand!"
Five
Stars! "I love how Linda takes the subject of nutrition and
breaks it down to the basic facts. She makes you see that it doesn't
have to be complicated!"
More
reviews on this series!
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Table of Contents
Chapter 2 - Linda's Top Ten Tips To Foster Fat Loss Faster
Chapter 6 - Food Labels: How to Read Them and What to Watch Out For
Tips for Savvy Ingredient Label Reading
Chapter 7 - Sample Meal Plan and Healthy Snack Ideas
As a fitness professional with over 27 years of experience in the fitness industry, it has come to my attention that most people don't really understand what they need to do to be healthy. I blame this in large part on commercialism and the media as it bombards people with misinformation in attempts to sell products that claim to be a magic pill, potion, contraption, solution, shortcut, or quick fix to fitness.
Hey, guess what? There is no such thing. And frankly, I think the public is getting sick and tired of being lied to and swindled. If you are one of those people, then I have some good news for you. I decided to write a series of books designed specifically to explain as succinctly as possible what to do once you've decided on a particular fitness objective. The Now What? Fitness Series is intended to break down the subject of fitness into terms anyone can understand.
The purpose of this book is to explain in a bite sized, easy to digest format (pun intended) the necessary components of a healthy nutrition plan; one that will yield real results in the lives of those who are willing to take the time to learn what they need to do and why. No quick fixes here, just the facts. It's not rocket science and my intent is to simplify a very convoluted subject and give you the "straightforward facts" minus the hype, fluff, and filler. All you have to do is check out The Now What? Fitness Series titles and choose the ones that best suit your needs.
Or you may read them all. That's the beauty of it. They are succinct so that you don't have to invest hours and hours in reading. However, rest assured they are jam-packed full of vital information. Each book covers a separate, albeit essential, step on the path to achieving improved health and fitness. In fact, without much of this info, you could waste a lot of time and even risk injury with ineffective and dangerous methods. Worse yet, you may get discouraged like so many people do who aren't armed with the proper knowledge and quit. I do not want this to happen to you. You should treat your commitment to fitness like your life depends on it, because it does. Never quit!
Whether you are a novice or just interested in finally getting the true facts on fitness, I suggest you read these and in this order:
So You Want to Get Fit...Now What?
So You Want to Do Cardio...Now What?
So You Want to Strength Train...Now What?
So You Want to Eat Right...Now What?
If you have decided to join a gym, then by all means you need to read So You Joined a Gym...Now What?
If you've decided you want to work out at home, read So You Want to Work Out at Home...Now What?
All of the above fitness books are available at http://www.smashwords.com/profile/view/lindaburke
It is my desire to help you realize that it doesn't have to be complicated and that taking responsibility for your own health and wellbeing is your birthright and your duty. Your life will improve exponentially if you do this, I promise. Your doctor and hospital bills will diminish, and the quality of your life will soar.
I wish you the best of luck. Please do not hesitate to go to the NOW WHAT? Facebook page to contact me, leave comments, or interact with other readers of The Now What? Fitness Series. You may also contact me at NowWhatFitness.com .
Again, thank you so much for your patronage and your trust.
From my heart to your health,
Linda Burke, CPT
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Why does nutrition seem to be so complicated? Questions like these can make you want to pull your hair out:
• Should I eat red meat and how often?
• Should I eat dairy products and how much?
• Should I eat fat and how much and what kind?
• How many calories should I consume daily?
• Is it really possible to eat too few calories?
• How much protein do I need daily?
• Are carbs good, bad, or ugly?
• Are vegetarians healthier and do they get enough protein?
• Should I take supplements and if so, what, when, and how much?
All of these questions are good ones. Unfortunately, there's not just one good answer. There are many good answers and they are very individually-based. In other words, one answer does not fit all. If you Google each question, you would come up with hundreds of answers for each one. Hence, the confusion and the controversies concerning nutrition and exercise abound.
In the following pages, I will attempt to simplify these nutrition issues and offer concise facts instead of hype whenever applicable. It is not my intent to add to the confusion about nutrition by listing the myriad possible answers or solutions, but rather to clarify and de-mythify (no I don't have a lisp) when and where I can. Ultimately, it is you who must decide what and how much you put in your mouth.
Let's begin with a little FOOD COMP 101, shall we? Not to panic, I won't get too technical or boring; just laying a little groundwork to get this party started. I promise we'll be discussing "what to eat and what not to eat" in only moments.
WHAT'S IN OUR FOOD?
Nutrients are life-sustaining substances found in food. They supply the body with energy and structural materials; they regulate growth, maintenance, and repair the body's tissues. The six major classes of nutrients are protein, carbohydrates, fat, vitamins, minerals, and water. The amount of each nutrient that a body needs varies widely; however, there are guidelines to ensure that we receive enough nutrients to sustain a healthy and active lifestyle. Proteins, carbs, and fat provide calories. Calories are the fuel that our bodies run on just as a car runs on gasoline.
• One gram of protein has 4 calories.
• One gram of carbohydrate has 4 calories.
• One gram of fat has 9 calories.
How many calories do I need daily? The amount of calories one should consume daily varies from individual to individual according to gender, size, age, activity level, etc. Go to freedieting.com for an excellent free calculation of your daily caloric needs. Or just Google daily caloric needs. The internet is ripe with sites that will calculate your numbers for you. If you insist on doing the math yourself, below is an equation to follow. Please note that this formula applies only to adults. This is known as the Harris Benedict Formula.
Calculate your BMR (Basal Metabolic Rate)
Step one: Calculate your BMR.
Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) (4.7 x age in years)
Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) (6.8 x age in years)
TIP: If you are mathematically challenged like me, do all the math in parentheses first and then add the first number.
Calculate Activity
Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:
• If you are sedentary : BMR x 20 percent
• If you are lightly active: BMR x 30 percent
• If you are moderately active (You exercise most days a week.): BMR x 40 percent
• If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
• If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR to get your daily caloric needs. As you can see, it is much easier to go online and use a daily caloric needs calculator; however, I have provided the equation for anyone who wants it.
Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to gain or lose weight. There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. To lose a pound a week you would need to reduce your calories by 500 per day. Likewise, to gain a pound a week you would need to increase your calories by 500 per day. However, keep in mind that the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
According to the American Council on Exercise (ACE), normal, healthy adults of average size who engage in physical activity should consume the following amounts of nutrients daily to remain in optimal health.
Protein - approximately 50 to 70 grams, depending on body size, or 12 to 20% of caloric intake of protein.
Carbohydrates - a minimum of 125 grams, optimal 250 to 400 grams, or 55% to 65% of caloric intake as carbs.
Fat - approximately 30 to 65 grams, depending on caloric consumption, or 25% to 30% of caloric intake from fat.
Vitamins - specific amounts are listed in the Recommended Dietary Allowances (RDA).
Minerals - specific amounts are listed in the RDA.
Water - 2 to 3 quarts per day.
Protein's principle role is to build and repair body tissues, such as muscles, ligaments, and tendons. It's also important for synthesis of hormones, enzymes, and antibodies, as well as for fluid transport and energy.
GET THIS: Contrary to popular belief, protein is not a primary source of energy, except when you do not consume enough calories or carbohydrates. If you fail to eat enough, then protein is stripped from the muscle and used as an energy source instead of used for its intended job of building tissue, enzymes, hormones, etc. Ouch! It is, therefore, important to strive to achieve your daily required protein intake. Protein supplementation is controversial. It is always best to eat whole food protein rather than supplementation such as protein powder or protein bars. However, if you are unable to get your daily requirement you may want to consider consuming protein supplementation.
How much protein do we really need? Available research shows that the average person requires 0.8 grams of protein per kilogram of body weight (2.2 lbs) each day. Generally, the dietary intake of most individuals exceeds even the highest recommendation. For athletic people and those engaged in competitive activities, it is recommended to have 1.2 to 2.0 grams of protein per kilogram of body weight. The increase in protein requirements is mainly a result of increased caloric needs due to the increase in activity level of the athlete. It is generally believed that the protein requirement for resistance athletes falls near the lower end of this range, while endurance athletes need slightly more.
Equation for figuring protein intake:
Your weight in lbs._____ ÷ 2.2 = weight in kilograms.
Your weight in kilograms _____ x (anywhere from 0.8 to 2.0) = _____ protein requirement per day.
WARNING! It is a myth that the more protein you eat, the bigger your muscles will be. Too much protein may cause weight gain, kidney and liver stress, and loss of urinary calcium. Remember, too many calories in any form will store as fat.
PROTEIN SOURCE: Good protein sources are lean meat, egg whites, poultry without skin, fish, skim milk, soy, nonfat or low fat dairy products, beans and peas, nuts, and seeds. Some not-so-obvious but great hidden sources of protein are: quinoa (pronounced keenwa), soybeans, cottage cheese, bagels, oatmeal, bulgur, brown or wild rice, spinach, baked potatoes with the skin, avocados, and broccoli.
Carbs are the most important nutrient for exercising muscles. Not only are adequate amounts of carbs important for muscular performance but for the brain and central nervous system. Carbohydrates serve as a primary energy source for working muscles and help the body use fat more efficiently. Stored carbs in the form of glycogen are the primary fuel for exercise. So, to be very, very clear: Carbs are good. Carbs are our friends. We should definitely hug and squeeze and call carbs George.
ACE, ACSM, and the choosemyplate.gov website recommend:
• You should consume 55% to 65% of your calories from carbs.
• Those who exercise more than one hour everyday should consume close to 65%.
• Those who work out every other day should consume 55% to 60%.
• The recommended carb intake in gram weight is 4 to 6 grams of carbohydrate per kilogram or 1.8 to 2.7 grams per pound of body weight, depending on activity level.
CARB SOURCE: Most of your carbs should come from complex carbs such as starches, fruits, vegetables, whole grains and breads, cereals and pasta as opposed to sugary foods and processed foods such as juices, desserts, and sweets.
TIP: Try to cut back on white carbs like white potatoes (eat sweet potatoes instead), white rice (eat brown or wild rice), white bread (eat whole wheat or stone ground), etc. Eat whole grain or wheat products and brown carbs instead of white whenever possible. Strive to make at least half your grains whole grains.
Fat is the primary fuel for light to moderate intensity exercise. It is the most concentrated source of food energy and supplies more than twice (9 kcal/gram) as many calories by weight as protein or carbohydrates (4 kcal/gram). Fat provides essential fatty acids and is necessary for the proper functioning of cell membranes, skin, and hormones, and for transporting fat-soluble vitamins. You should consume 20% to 30% of your calorie intake from fat. Aside from decreasing overall calories, limiting consumption of dietary fat is the first step toward losing excess body fat. Avoid as much saturated fat and trans fat as possible.
HEALTHY FATS
When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3’s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels. Below are the best food sources of these healthy fats:
HEALTHY FAT SOURCE:
• Monounsaturated fats come from olive oil, peanut oil, canola oil, avocados, nuts and seeds.
• Polyunsaturated fats come from vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nuts and seeds.
• Omega 3 fatty acids come from fatty, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnuts.
TIPS FOR CHOOSING THE BEST TYPES OF FAT
Limit fat in your diet, but don't try to cut it out completely. Focus on reducing foods high in saturated fat, trans fat and cholesterol, and select more foods made with unsaturated fats. Consider these tips when making your choices:
• Sauté with olive oil instead of butter.
• Use olive oil in salad dressings and marinades.
• Sprinkle slivered nuts or sunflower seeds on salads instead of bacon bits.
• Snack on a small handful of nuts rather than potato chips or processed crackers. Or try peanut butter or other nut-butter spreads (non-hydrogenated) on celery, bananas, or rice or popcorn cakes.
• Add slices of avocado, rather than cheese, to your sandwich.
• Prepare fish such as salmon and mackerel, which contain monounsaturated and omega-3 fats, instead of meat one or two times a week.
Monounsaturated and polyunsaturated fats have few adverse effects on blood cholesterol levels, but you still need to chill with their consumption. Eating large amounts of any fat adds excess calories. REMEMBER: There are 9 calories per each gram of fat compared to 4 calories per each gram of carb or protein. Kapiche? Also make sure that fatty foods don't replace more nutritious options, such as fruits, vegetables, legumes or whole grains.
BIG FAT TIP: To minimize fat intake try to eat low-fat dairy products, eat lean ground beef or ground turkey, and avoid fried foods and processed candy, pastries, candy bars, etc. Your intake of saturated fat should be less than 7% of your total daily calories. You should eliminate trans fat altogether if at all possible.
WHAT'S THE REAL TRUTH?
Some people believe that exercising individuals need more protein and fewer carbohydrates. We are barraged by advertisements that say we need to supplement some nutrients over others, claiming we cannot achieve good nutrition through food ingestion alone. I have stated what ACE, ACSM, and Choosemyplate.gov recommend.
I believe that if one has trouble getting one's daily required amount of protein through food, then it is acceptable for one to use a protein supplement. I do not believe it is healthy or wise to use protein supplementation to ingest more than the recommended amount in hopes of adding more muscle. It simply doesn't work that way.