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Clean,
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Nutrition Information
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FAT |
Function:
Fat is the body's major energy storage system. When the body does not use energy, it may be saved as fat for later usage. The body uses fat as energy, to cushion organs and bones, and to make hormones and regulate blood pressure. Some fat is also essential in maintaining healthy skin, hair and nails.
Types of Fats:
Not all fat is the same, either.
Saturated fats are the kind that are generally solid at room temperature and are the least healthy. They increase cholesterol levels in the blood and should be limited and closely monitored in anyone's diet. Saturated fats come from butter, cheese, shortening, some margarine, tropical oils and the fats in meat and poultry skin.
Unsaturated fats are generally regarded as the healthier type of fat, and they are good when they replace saturated fats in the diet. However, there are also two different types of unsaturated fats.
Monounsaturated fats have been shown to increase levels of HDL cholesterol in the blood, the "good" cholesterol that helps to prevent heart attacks. In moderation, monounsaturated fats can be a healthy part of your diet. Peanut butter, olive oil and canola oil are particularly high in monounsaturated fat. On the other hand,
Polyunsaturated fats are more likely to form free radicals and damage tissue. They come from plants and high-fat fish such as tuna and salmon.
Recommended Daily Amount:
Metro Fitness (along with the American Heart Association and the USDA) recommends that people get less than 30% of calories from fat. Of that 30%, no more than 10% should come from saturated fat. Each gram of fat consumed has 9 calories, over twice as many as a gram of carbohydrates or protein has. For a 2,000-calorie a day diet no more than 66 grams of fat (600 fat calories) should be consumed. Your fat recommendation is based on your calorie goals.
If you wish to use up your body's fat, it is important to limit intake of high-fat foods and exercise moderately. This will improve metabolism and keep calories down. Regular aerobic exercise is a great way to work fat. Also, building muscle through strength training is a good way to burn more calories. Muscle burns more calories than fat, so they more muscle you have, the more calories you burn.
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CARBOHYDRATES |
Function and Overview:
Carbohydrate rich foods are the main source of energy for all body functions, so it is important that everyone consumes at least a moderate amount of carbohydrates on a daily basis. Carbohydrates can be broken down into two different types - sugars and starches.
Sugars are easily digested and come from sources like fruit, candy and cake.
Starches are more complex forms of carbohydrates and take longer to digest. They come from sources such as pastas, breads, grains and tortillas. Generally, complex carbohydrates will be better for your body. It is important to note that carbs not used by the body will be stored as fat - that is why it is important to limit the number of sugars consumed.
Recommended Daily Amount:
Metro Fitness recommends that people get 55% of calories from carbohydrates. Like protein, each gram of carbohydrate contributes four calories. Therefore, at least 275 grams (1,100 calories) of carbohydrate should be consumed on a 2,000-calorie a day diet. Your carbohydrate recommendation is based on your calorie goals.
Focus on Fiber:
Another important type of carbohydrate is fiber. While on average Americans consume between 12 and 17 grams of fiber daily, adults need between 20 and 35 grams. Fiber is only found in plant-based foods such as fruits, vegetables and grains and can be broken down into soluble and non-soluble forms.
Soluble fiber appears to help lower cholesterol and does help to control blood sugar.
Non-soluble fiber does not serve the same functions as the soluble form, but it does appear to help reduce the risk of colon cancer. Good sources of soluble fiber include beans and nuts, oatmeal, carrots, rice bran, citrus fruits, bananas and peas, whereas non-soluble fiber can be found in whole-wheat breads, cabbage, barley, wheat cereal, and fruits and vegetables with skin.
A Note About Low Carb Diets:
Many diets now aim to eliminate carbohydrates completely in order to quickly lose weight. Though substantial weight may be lost very quickly, the diet can have many negative long-term effects. Many carbohydrates are significant sources of nutrients and vitamins that are essential to the body's health and well-being. It is important to note how the body loses weight when little or no carbs are being eaten. By limiting the amount of calories being eaten, the body is forced to find its energy from other sources. The first place it turns is not the body's fat stores, but rather muscle tissue. Even though muscle weighs more than fat, it burns a considerably greater amount of calories than do fat stores. Once the diet is ended, weight will be gained back at a considerable rate until you way just as much or more than before.
Rather than extreme diets like this, the best way to lose weight and keep it off is by combining a well-balanced diet with a consistent workout routine. While limiting carbohydrates is not the answer, eating the right kind of carbs can greatly help. Limiting the amount of foods with added sugars can help keep unnecessary calories out of your diet. By eating whole-grain foods, you can get the most nutritional benefit out of your calories, and your carbohydrates can work for you.
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PROTEIN |
Function:
Protein is an essential part of your body and diet. Found in almost every living cell and tissue, its main function is to maintain and replace tissue in your body. Protein is also used to produce hemoglobin, which are the red blood cells that carry oxygen throughout the body. Protein is also essential in manufacturing antibodies and the body's ability to clot bleeding. Protein is found in meat, eggs, and dairy products, along with vegetables, beans, and other plant products.
Recommended Daily Amount:
Metro Fitness recommends that people get 15% of calories from Protein, which is typically 2-3 protein servings a day. Like carbohydrates, each gram of protein contributes four calories. Therefore, at least 75 grams (300 calories) of protein should be consumed on a 2,000-calorie a day diet. Your protein recommendation is based on your calorie goals.
A Note About High Protein Diets:
It is important to note that high protein diets can be hazardous to your health. Any excess protein that isn't used directly by the body as energy will be stored as fat, as will any other non-expended calories. As well, high protein diets such as the Atkins Diet have been linked to kidney problems because of the amount of effort the body must go through in order to process all the extra amounts or protein. Too much protein can also lead to high cholesterol and gout, and they may be high in fat, leading to an increased risk of heart disease.
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WATER
101 |
Water makes up 50 - 60% of our bodies, regulates body temperature,
helps our breathing, transports nutrients and carries away waste and helping our muscles
function.
So in other words, water is pretty essential. It can even be an extremely important (and often unappreciated) weight loss factor.
Somehow, though, water is one of the most neglected parts of our diet. Some of us possibly go an entire day at times without one glass! Every part of your body is dependent on and comprised of water, and the most important parts need even more. Your brain is made up of 75% water, your blood 82% and your lungs nearly 90%.
Besides being a vital component of your body, water also helps to reduce weight. The more hydrated you are, the quicker your metabolism works. When you are dehydrated
- even before you start becoming thirsty - your liver has to help the kidneys function and can’t metabolize fat as quickly. Your metabolism slows down, causing some unwanted fat to remain.
If your body is used to not getting water, it actually stores more in ankles, hips and thighs. In other words, it doesn’t trust you to keep bringing water, so it keeps what it can get, like a thirsty cactus. Once it realizes the water will keep coming, your body will get rid of the stores and you’ll lose weight!
Plus, if you’re suffering from cravings or having trouble controlling hunger, drinking water is a quick, healthy way to feel full. Drink a glass when you normally snack, and have one before your meal and right before going out.
Staying hydrated is not restricted to drinking water; milk, juice and other liquids
- even some fruits and vegetables - are good sources of water. But avoid caffeinated beverages (coffee, soda), as they actually cause you to lose fluids and become dehydrated.
The recommended daily amount of water is 8 to 12 glasses a day, but don’t feel bad if you have neglected your water intake. Even if you constantly drink coffee or soda, you can make some simple changes to increase the water in your diet. Here are just a few ways to get more water every day:
Find the water bottles with pop tops. They’re easier to carry around and use than twist off caps.
Keep a water bottle in the car.
Take a water break instead of a smoke break at work.
Set a rule with your water glass: once it’s empty, it gets filled back up right away.
Drink orange juice or eat fruit in the morning.
Get two water bottles, one for work and one for home. Fill up one every day when you leave to go home, and fill up the other before you go to bed each night.
Order water at restaurants instead of soda. Even if you have something else to drink, have water too.
Today, there is an abundance of ways to get your water. Tap water, mineral water, spring water, fitness water, water from bottles, water filters, water coolers, and the list goes on and on. What works? What’s the difference between them? How much does it all cost? Here’s some help.
Bottled water:
It’s becoming more and more popular, despite costing a dollar or two per bottle. There are typically two kinds of non-flavored water you can purchase
- mineral and spring. And yes, there is a difference between the two.
Spring water:
Spring water derives its name from the fact that it comes from underground water springs. It receives the same filtration treatment that all water receives, including tap water, but that’s it. It is the more natural water and is typically characterized as tasting more refreshing.
Mineral water:
Mineral
water is spring water that goes through a chemical treatment process. This adds minerals to the water, but in exchange, causes water to lose some of its refreshing taste. The technical name for the added minerals is "Totally Dissolved Solids." If there are less than 250 mg/liter in the water, it’s considered spring. Above 250 and it’s mineral water.
Flavored
water:
Gatorade recently launched its own line of flavored fitness water, but there are many other options. These waters go through a similar process
as mineral water, adding not only minerals and vitamin fortification, but also a hint of artificial flavoring. It’s not much different than mineral water;
it's main attraction is for individuals who do not like the taste of plain water. Flavored water costs nearly the same as regular bottled water.
Filters:
Water filters are a more economically sound purchase. Filters come in several forms; the most popular choices are a filtered water pitcher to be stored in your fridge, or an attachment to your sink faucet. The filters block several elements of tap water, including zinc, chlorine, copper, lead, sediment and other materials, up to 99 percent of each item that comes through your sink. (These additives come from the pipes they flow through, so they are not in bottled spring water). Filters can be purchased for anything from $20 to $60, and are great alternatives to buying bottled water all the time.
Water coolers:
Thought these were only for the office? While they require a bit more maintenance than filters, water coolers are another alternative to bottled water. The cooling units are more expensive to buy up front, (the cheapest ones start at $100) but in the long run, will save you money. Five-gallon jugs can be purchased for less than $10 and they equate to 32 regular size bottles of water (20 ounces). Plus, companies will regularly bring you new jugs at your convenience.
The choice is yours, between bottled, flavored, filters or coolers; just make sure you’re drinking 8-12
glasses per day. Find out what works best for you and stick with it! It could be key to reaching your nutritional goals.
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