Energy Sources in Diets
While there is a requirement for energy sources in the diet, there is no
requirement for a dietary source of fat, aside from the essential fatty
acids. Despite this fact, fats due have significant nutritional
importance. It is hard to eat enough in the diet to meet energy
requirements without eating fat. It would be necessary to eat a much
larger amount of a low fat food to eat energy requirements. The vitamins
A. D, E and K are named fat soluble because they are absorbed and
dissolved in fat. Their absorption requires and adequate intake of fat.
On a very severe fat restricted diet, you would become deficient in
these vitamins. There is a requirement for small amounts of essential
fatty acids in the diet. These are the parts of the fat that are
required for specific functions. They can not be formed in the body so
they must be provided through the foods we eat. In many foods much of
the flavor is carried into the fat. Fats lubricate the food and make it
easier to chew and swallow.
Vegetables
Did you know that how you prepare and cook your vegetables affects their
nutritional value? Here are a few tips for handling and cooking
vegetables: Trim only the inedible parts of the vegetables and fruits
since many vitamins are found in the outer leaves, skin and just below
the skin. Cook vegetables and fruits with small amounts of water and
only cook until tender crisp because the more heat involved in cooking,
the more vitamins lost. Cook your vegetables with a lid too keep the
steam from carrying away the nutrients.
Weight Loss
The facts for weight loss are simple. Weight loss occurs when you burn
more calories than you consume. The healthy way to loose weight would be
to consume less calories or exercise more. The best plan would be to do
both.
Workout Eating Plan
The best workout eating plan includes the following: Lots of
carbohydrates, a moderate amount of protein, limited fat and plenty of
fluids to keep you hydrated.
Water
As the weather continues to warm up and as spring and summer approach,
getting enough water is key to preventing dehydration. Dehydration can
drain your energy and is even life threatening. Therefore, spring and
summer are the right times to work on increasing your water intake to at
least 8-12 cups per day!
Weekend Athletes - Nutritional Needs
Athletes, weekend or otherwise, need to pay attention to their
nutritional needs. It's important to consume adequate amounts of fuel
for the extra calories that are burned with exercise. Even more
important is that the calories come from the right foods. Carbohydrates
provide the best course of fuel and should provide the majority of your
calorie intake. Whole grains, fruits and vegetables are the right
carbohydrate choices to fuel your body. Don't forget to drink plenty of
water. Not enough fluid can
affect performance.
How to Build Muscles
The build muscle mass, you need to work the muscles and provide the
proper type of fuel. Muscles work on calories which should mostly come
from carbohydrates. The remainder of calories should be divided between
protein and fat. Consuming to much protein can result in a variety of
negative health implications, which include nutrient imbalance, kidney
strain and dehydration. The answer to building strong muscle mass is to
eat a varied and healthy diet combines with a workout that consist of
both aerobic and anaerobic activity.
Too Much Fat in Your Diet?
Fat has more than double the calories of protein and carbohydrates, so
the more fat consumed the more calories consumed. When calorie intake
exceeds the amount of calories being burned, body fat grows. While fat
is needed in the diet, too much can lead to negative implications on
health. For example, too much fat makes it harder for the heart to work
and increases hormones that may lead to an increased risk of cancer.
Therefore, to reduce the amount of fat intake, start watching your
intake by focusing on low fat foods. Another way to reduce fat intake is
to reduce portion sizes of high fat foods. Decreasing fat in your diet
is easier than you may think. Small steps taken one at a time will help
you reach your goal.
