Carbohydrates, Part of a Balanced Diet

To meet the body’s daily energy and nutritional needs while minimizing risk for chronic disease, adults should get 45 percent to 65 percent of their calories from carbohydrates, 20 percent to 35 percent from fat, and 10 percent to 35 percent from protein, says the newest report on recommendations for healthy eating from the National Academies’ Institute of Medicine. To maintain cardiovascular health at a maximal level, regardless of weight, adults and children also should spend a total of at least one hour each day in moderately intense physical activity, which is double the daily minimum goal set by the 1996 Surgeon General’s report.

A balanced diet often includes:

  • 50% of calories from Carbohydrate
  • 30% of calories from Fat
  • 20% of calories from Protein
Carbohydrates provide the predominant energy source for the brain and muscle activity. This is why the regular / balanced consumption or carbohydrates is important for sustained energy without fatigue. Use your recommended daily calorie intake to find your carbohydrates per meal on the chart below:

The Top Ranked Diet for Overall Health or Weight Loss

U.S. News evaluated and ranked the 25 diets with input from a panel of health experts. To be top-rated, a diet had to be relatively easy to follow, nutritious, safe, and effective for weight loss and against diabetes and heart disease. The government-endorsed Dietary Approaches to Stop Hypertension (DASH) snagged the top spot.

DASH Diet

Overall rank:  #1
Overall score:  4.1 out of 5

Download the Dash Diet Plan

DASH was developed to fight high blood pressure, not as an all-purpose diet. But it certainly looked like an all-star to our panel of experts, who gave it high marks for its nutritional completeness, safety, ability to prevent or control diabetes, and role in supporting heart health. Though obscure, it beat out a field full of better-known diets.

Read more here, US news/ health

Body Weight-Loss Simulator Tool

If you stay on the same reduced-calorie diet, over time the gap between calories in and calories out narrows. In a paper published last year in The Lancet, researchers from the US National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) found that for a given weight-loss goal, half the loss would occur in the first year, but the remaining pounds would take another two years to lose.

When you start to lose weight, your body slows down your metabolism. In other words, you use less energy for the same activities.

Continue reading Body Weight-Loss Simulator Tool

How Sugar Hides – the good and bad

The AHA statement, published in the journal Circulation, makes the point that added sugars, such as high-fructose corn syrup or ordinary table sugar added to sodas, breads, and other processed foods, are likely responsible for the increase in calorie consumption and the subsequent rise in obesity of the past few decades. The researchers report that 91 percent of these added sugars can be attributed to intake of:

  • Regular soda (33 percent)
  • Baked goods and breakfast cereals (23 percent)
  • Candy (16 percent)
  • Fruit drinks (10 percent)
  • Sweetened milk products (9 percent), such as chocolate milk, ice cream, and flavored yogurt

Furthermore, people who have unhealthy sugar intake levels also consume lower levels of vital nutrients, such as zinc, iron, calcium, and vitamin A. And one study has suggested that too much sugar could raise blood pressure levels. The report also notes that over the past 30 years, we’ve consumed an average of 150 to 300 more calories per day than we used to and our physical activity levels remain unchanged, so those extra calories don’t get burned off.

This one step is the simplest way to quickly clean up any diet

Surveys have found that the average American consumes around 22.2 teaspoons of added sugar every day. Continue reading How Sugar Hides – the good and bad

Body Fat Norms Table

Percent Body Fat for Women

Age Very Low Low Moderate High Very High
19 > <17 17.5 – 21 22.5 – 27 27.5 – 32 32.5 – 37
20 – 29 <18 18.5 – 22 23.5 – 28 28.5 – 33 33.5 – 38
30 – 39 <19 19.5 – 24 24.5 – 29 29.5 – 34 34.5 – 39
40 – 49 <20 20.5 – 25 25.5 – 30 30.5 – 35 35.5 – 40
50 < <21 21.5 – 26 26.5 – 31 31.5 – 36 36.5 – 41

Women should never fall below 9% body fat

Percent Body Fat Norms for Men

Age Very Low Low Moderate High Very High
19 > <14 14.5 – 19 19.5 – 24 24.5 – 29 20.5 – 34<
20 – 29 <15 15.5 – 20 20.5 – 25 25.5 – 30 30.5 – 35<
30 – 39 <16 16.5 – 21 21.5 – 26 26.5 – 31 31.5 – 36<
40 – 49 <17 17.5 – 22 22.5 – 27 27.5 – 32 32.5 – 37<
50 < <18 18.5 – 23 23.5 – 28 28.5 – 33 33.5 – 38<

Men should never fall below 6% body fat

Use METs for Quality Cardiovascular Conditioning

The recommended amount of cardiovascular exercise is 150-minutes per week of more, but only counting exercise minutes doesn’t consider the quality and quantity of exercise. High quality exercise, that is exercise of moderate to vigorous intensity, greatly boosts cardiovascular fitness and can even burn more body fat. To get credit for your pressing exercise sessions, it’s now suggested that you record total MET•minutes of exercise. The American College of Sports Medicine recommends between 500-1,000 MET•minutes of exercise per week.

Continue reading Use METs for Quality Cardiovascular Conditioning

Nutrition Tips For Weight Gain

Here are some nutrition tips for weight gain. These tips will help you promote weight gain by increasing calorie intake and frequency of eating:

Basic Guidelines

  • Eat three meals and two to three snacks each day. Try to eat every three hours.
  • Eat high-calorie snacks between meals.
  • Eat larger portions at meals.
  • Drink fruit juice, milk, or soy milk instead of diet soda, water, coffee, or tea with meals and/or between meals.

Ways to Add Calories

  • Add olive oil, canola oil, or trans-fat-free margarine to soups, vegetables, sauces, hot cereals, rice, to Food mashed potatoes, bread, and pasta.
  • Use natural nut butters on bread, waffles, pancakes, muffins, crackers, apples, bananas, celery, and carrots.
  • Add avocado, olives, cheese, dried fruit, and nuts to salads and sandwiches. Continue reading Nutrition Tips For Weight Gain

Lose Weight, Stop Fatigue, and Balance Energy Levels

The hormone Insulin is the 800-pound Gorilla in the room when it comes to controlling weight-loss and balancing energy levels. Do you know how to control your Insulin levels? If not, you have not yet scratched the surface on improving your condition.

Tips for controlling Insulin, losing weight, and beating fatigue are presented in the 3-videos below. I suggest starting with the shortest and easiest explanation given in video #1, then move to lengthier videos to further your understanding.

Continue reading Lose Weight, Stop Fatigue, and Balance Energy Levels