Weight Loss 101
A healthy diet requires not just items from the four basic food groups, but in the proper proportion. The average person will need about 2000-2500 calories (sometimes more for larger men, less for women and those looking for rapid weight loss). About 50% of those calories should come in the form of carbohydrates, with 30% from fats (yes, fat is good!) and 20% from protein.
Carbs are to be your major source of food. You need carbohydrates for energy. Stay away from simple sugars that break down rapidly and easily in your system. If you stick with complex carbs from grains and starches, like a baked potato, you will stay full longer. Complex carbs are healthy in moderation.
Proteins are lysed (split) to make amino acids, that are then recombined to form proteins used in muscles and other structures.Fats are chemically similar to carbohydrates, and contain fatty acids essential to health.
Most folks consume meat as their main source of protein, though a vegetarian has other options to consider. The average person should have 3 ounces of protein per meal. Then round this out with two cups of leafy greens for your fiber, vitamins and mineral portion and a cup of pasta for your carbohydrates.
A balanced meal can be made up of a serving of meat or other protein source, starchy carbohydrates such as pasta, rice, corn or potatoes, and fruit. Easy on the butter or margarine, go light on cheese, sauces and anything high in sugar or fat.
Fat comes in at a whopping nine calories per gram. This is double the amount of other energy sources. So if you are watching your weight, this is why you need to consider keeping foods high in fat down to moderate levels. It is of value to know that if you are watching your cholesterol levels, this is imperative.
Carbohydrates, on the other hand have just four calories per gram. Some of our favorites are fruits (strawberries, apples, pears), nuts (pistachios, macadamia, walnuts. Try to avoid fatty peanuts or cashews) and grains (they supply fiber and minerals).
If you are watching your weight than candy is not the best choice for you. If you want to consume this sort of treat, then you must only eat very modest portions. I have a bag of small individually wrapped candy bars in my drawer and eat one, at the most two per day. Since candy is considerably high in fat and sugar, its biggest drawback is that it also is lower in helpful nutrients. So they provide enormous calories and few other beneficial nutrients.
Making a list of items you consume will show you the relative amounts of helpful nutrients - and how many calories each contains. Putting a little arithmetic into your diet plan will help you reduce the number you obsess over - your weight.
Filed under: HEALTH