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Do You Know What You Are Eating?
Tuesday, October 03, 2006

A sensible diet, one of moderation, balance and variety is an essential factor influencing longevity. Because nutrition information has changed over the years, it is sometimes hard to determine fact from fiction and useful data from hype. Not to many years ago, meat and dairy foods were considered the foundation of healthy eating habits. Now the saturated fat and cholesterol in animal products are implicated in a number of degenerative diseases. Recommendations now place more emphasis on fruits, vegetables, legumes, and whole grains. Combine a greater variety of them into your diet and you increase not only more eating pleasure but a wider range of vitamins, minerals, and other nutrients that contribute to better health. Some of these plant foods may actually guard against certain heart disease and cancer's. The choices you make about nutrition and diet are essential to you and your family's well-being.

Protein, the body's main source for growth and tissue repair, is made up of compounds called amino acids. There are 20 amino acids , 11 of them can be produced in the body, but the remaining 9...histidine, isoleucine, valine, phenylalanine, leucine, methionine, lysine, threonine, tryptophan, must be obtained from food; the body then uses them to create proteins, which are the essential building blocks of tissues and help to regulate many chemical processes of the body. The lack of even one can, over time, cause muscle and tissue loss and slow the ability of the immune system to fight disease. This is why nutritionists recommend a regular consumption of foods containing all the essential amino acids. From 10 to 20 percent of daily calories should come from protein.

The same amino acids that build muscle and tissue are also important to the production of neurotransmitters, the chemical messengers in the brain that send signals important to essential functions as memory, alertness, growth, and pleasure. Many amino acids can have an effect on the brains neurotransmitters. The amino acid tryptophan is necessary for production of the neurotransmitter serotonin, which effects mood and the ability to fall asleep. Milk and turkey are both high in tryptophan with also produce serotonin in the brain. This may be the explanation for some family members napping after Thanksgiving dinner. And why a glass of milk is a favorite bedtime snack. Animal products, such as dairy, meat, and eggs, provide all the essential amino acids that the body requires. Unfortunately these products are also high in saturated fat and cholesterol. Studies have shown a link between high levels of saturated fat in the diet and the development of heart disease and some types of cancer. Grains, vegetables, and legumes also contain proteins but lack or, are low in one or more of the essential amino acids.

Animal proteins, especially meat, are high in saturated fat and cholesterol. Long-term studies have shown a link between high levels of saturated fat in the diet and the development of heart disease and certain types of cancer. North Americans consume 75 grams of protein a day, much of it from high fat animal products, such as hot dogs, hamburgers, lunch meats and cheese. Because meat and dairy products are high in fat have been linked to a number of chronic degenerative diseases, many doctors have recommended that we consider more whole grains, legumes, vegetables and fruits in our diets and consume high-fat animal protein foods in moderation.

One way to get enough protein with less meat is to eat low-fat or nonfat dairy products such as yogurt and skim milk. Another is to substitute fish, shellfish, and skinned white meat of poultry. Contrary to popular belief , red meat does not necessarily contain the most protein. Fatty cuts of red meat have a lower percentage of protein than chicken without skin.

There are several ways of acquiring the most benefit from plant proteins. Combining them with small quanities of high protein, and combining two or more plant proteins to form a complete protein equal to that of an animal product. Plant proteins are lower in fat. Legumes, grains, and seeds combine to make proteins that are often also high in fiber, vitamins, and minerals. A diet high in soluble fiber can help lower serum cholesterol, and plant foods high in insoluble fiber can reduce risks of certain cancers. Also plant proteins cost less than animal proteins. The need for protein changes depending on age and condition of certain people. For instance, women who are pregnant or lactating, children and teenagers during those growth spurts. Older adults need as much protein as young adult. During recovery from surgery or illness, protein is broken down faster than it is replaced. Increasing one's intake of protein rich foods helps speed repair of tissues.

A person can get to much protein, some of the excess may be used for energy, if there's not enough carbohydrates present; the rest is converted into fat. Some health risk can happen, if protein is consumed without sufficient amounts of phosphorus, calcium is excreted in the urine; excess protein may contribute to osteoporosis. Also, processing the excess nitrogren waste from large quantities of protein puts stress on the kidneys.To much protein over a lifetime may be linked to reduced kidney function in old age.

Studies show that athletes should eat a diet rich in carbohydrates, to much protein is converted to fat, not muscle. Without a sufficient amount of carbohydrates, the body will convert muscle protein to glucose in order to fuel the body during exercise.
Carbohydrate converts into glucose, the body's main source of energy. There are two kinds of of carbohydrate, complex and simple. Complex carbohydrates,or starch, including pasta, whole wheat bread, vegetables, and legumes, convert more slowly into glucose. The result is that they provide the body with a continual flow of energy over a longer period of time. They also contain needed nutrients, so the calories are not empty or wasted. Over half of daily calories should come from complex carbohydrates. Simple carbohydrates, or simple sugars, are found principally in fruit and sweet processed foods, such as candy. These sugars are absorbed quickly and converted into glucose. The consequence is a burst of energy that typically burns off just as quickly as it came. Except for fruit and milk, which is composed partly of the sugar lactose, foods of simple carbohydrates also lack vitamins, minerals, and fiber. Not enough carbohydrate forces the body to make glucose out of protein and fat, a process that can be damaging to your health. When the body runs on protein and fat, waste products called ketones build up. High levels of ketones can cause fatigue, headache, and nausea. The kidneys must work harder to clean the toxic ketones from the blood.

Some dieters give up potatoes, pasta, and bread because they think these starchy foods are fattening. When really they are relatively low in calories if butter and rich sauces are not added. There are 4 calories in a gram of carbohyrates, compared to 9 calories in a gram of fat. Foods of complex carbohydrates are usually high in fiber, which makes them more filling this helps dieters fight off hunger pangs.

Whole grains and enriched grains products when refined,some part of their nutritional value is lost. In the process of refining wheat, the bran and germ are removed. This process increases the shelf life, but it also decreases their fiber content as well as the amount of vitamins and minerals. Stone ground whole wheat flour keeps as much as 90 percent of it's original nutrients plus the fiber. Niacin,thiamine,riboflavin, and iron are the only nutrients restored to enriched white flour.

White sugar, brown sugar, honey, or molasses. None of these except black strap molasses have any nutritional value. 1 tablespoon has 5 milligrams of iron, 137 milligrams of calcium, and 586 milligrams of potassium. Brown sugar is white sugar with molasses, so it has a small amount of iron. Sugar should be used sparingly in a balanced diet. Watch your intake of processed foods that have sweeteners as one of the top ingredients on the label, example sucrose, glucose, and corn syrup.

Fat stores extra energy in the body, helps in the absorbing the fat soluble vitamins, A, D, E, and K, helps sustain cell membranes, and is used in production of certain hormones. Fat is made up of three types of fatty acids: monounsaturated, polyunsaturated or unsaturated, and saturated. Most animal fats or saturated, and, vegetable fats or mainly unsaturated. Most people get up to 40 percent of daily calories from fat,about 1 tablespoon of polyunsaurated fat per day would be enough, but most of our food would be tasteless and bland without it. The recommended daily consumption is no more than 30 percent, preferably less, of daily calories come from fat, saturated fat should be limited to 10 percent. Fats that are saturated remain solid at room temperature, and unsaturated fats are liquid. In the body, saturated fats promote the buildup of cholesterol, or plaque, in the artery walls, which clogs them, causing stroke, heart attacks, and heart disease. Unsaturated fats do not activate this buildup, some actually help to unclog veins.
Hydrogenation, is a process in which hydrogen is added to oil under pressure, makes vegetable oil more saturated, or solid at room temperature. Hydrogenation also alters the chemical structure of unsaturated fat and turns it into a hybrid called trans-fat. Like saturated fat, trans fat can raise the LDL, or the bad cholesterol, level in the blood.

One gram of fat gives 9 calories, more than twice the amount in 1 gram of carbohydrate or protein, which gives only 4 calories. Body fat increases when more calories are consumed than can be burned in the body as fuel. The recommended amount of fat from calories is 30 percent, with less than 10 percent being from saturated fat. In a 2000 calorie diet, this works out to 66 grams of total fat. To calculate the maximum grams of fat you should have each day, divide your ideal body weight by 2. A great way to cut back on high fat foods is to substitute, yogurt for sour cream, plain popcorn for potato chips, ice milk for ice cream.
Instead of frying, to reduce fat intake, grill, broil, roast, steam, or poach. Buy well trimmed and leaner cuts of meat, such as top sirloin, sirloin tips, and round, and serve smaller portions. Serve chicken without skin.

Cholesterol is a fatty substance present in every cell of the human body and in the fat of animal products we eat,meat,cream,and egg yolks. It performs many funtions, such as building cell membranes, produce hormones and aids in digestion.
The liver is the main producer of cholesterol as well as lipoproteins, which takes cholesterol to the bloodstream. High-density lipoproteins (HDL's) provide the best progression, moving cholesterol safely between the liver and tissue cells. This is the "good" cholesterol. Low-density lipoproteins (LDL's "bad" cholesterol) are not as capable and lose cholesterol in the arteries, where it forms fatty deposits called plaque. A third carrier is a very-low density lipoprotein (VLDL's), convert to LDL's after depositing energy giving triglycerides in the muscles. Eventually cholesterol deposits slows the flow of blood to the heart and can lead to heart disease. The American Heart Association recommends that adults limit their intake of cholesterol to 300 milligrams or less a day. The body produces all the cholesterol it needs, about 1,000 milligrams a day. Eating high cholesterol foods can raise the level further. Especially in someone whose body can't shut off the internal production of cholesterol after a meal higher in cholesterol.
Anyone over 20 should have a cholesterol check regularly. A test once every 3 to 5 years is recommended if the reading is normal. If the test shows the levels are high they should be checked more often. The higher the HDL's the better, not only do they keep cholesterol moving, they also clean up deposits left by the LDL's "bad" cholesterol. Usually 200 milligrams per deciliter is the desired level. Borderline high is 200 to 240, above 240 is considered high.
To lower levels of high cholesterol, cut down on foods high in saturate fat, such as fatty meats, cream filled dairy products, tropical oils, egg yolks and organ meats. A high fiber diet is ideal to lower LDL's, and regular exercise is also effective in raising HDL's the "good" cholesterol.

Polyunsaturated fatty acids known as omega-3 exist in all fish but especially cold-water varieties as salmon and tuna, help reduce occurrence of stroke, heart disease, and even certain types of cancer. Omega-3 seems to thin the blood and slow its clotting time, a good
reason for eating fish. Fish oil supplements should be taken only under supervision of a doctor. Eating fish at least twice a week appears to be the best way of getting the benefits of fish oil.

Fiber is the part of a edible plant that cannot be digested in the gastrointestinal tract. Fiber is essential to good health, although it provides no nutrients. There are two types of fiber; soluble and insoluble. All fruits,vegetables, plants, legumes and grains have a mixture of both. Soluble fiber dissolves in water to form a gel in the intestines, which allows more absorption of glucose from the digestive tract, aiding in elimination, and may reduce cholesterol.
Insoluble fiber does not dissolve in water, but retains it increasing stool volume and elimination. Combined these two fibers are known as dietary fiber. Another advantage of high fiber foods is that they are filling and helps curb the appetite for fatty foods. 20 to 30 grams of fiber daily or recommended. Many studies have shown that a diet high in fiber can lower the risk of colon cancer. Soluble fiber when taken in large amounts can lower cholesterol levels.

Vitamins are organic compounds that perform funtions in the body that help to synthesize fats, maintain strong bones, convert carbohydrates and fat to energy, metabolize protein, and form hormones. The 13 known vitamins fall into two groups: fat soluble and water soluble. The fat soluble vitamins, A,D,E, and K, are stored in the body's fatty tissues. The water soluble vitamins, C and 8 B vitamins, pass out of the body normally in urine and sweat and must be refilled regularly.
Recommended Daily Allowances of vitamins are set by the National Academy of Sciences after investigating the nutritional needs of different groups, men, women, pregnant women, children and the elderly. People who follow the recommendations should be getting the desired nutrients. Megadoses or high doses of the fat soluble vitamins,A,D,E, and K they are especially harmful because they cannot be flushed out of the system but are stored in the liver. Over time they can become toxic.

Beta carotene is the natural coloring agent that gives carrots their orange color and spinach and collards greens their dark green color. In the body it converts to vitamin A. Vegetables and fruits rich in beta carotene may help reduce the risk of certain forms of cancer, by undermining the body's production of unstable molecules, or free radicals. Heat destroys a part of some vitamins, vitamin C is the most susceptible. The less time they are exposed to heat the better. Quick cooking such as stir frying and microwaving is the best for keeping more of the vitamins in the food.

Vitamin A:
Needed for good eyesight,healthy hair, skin and mucous membranes. Helps fight infections and may protect from certain cancers.

Sources:
Dairy products, green,orange, yellow vegetables,and yellow fruits,organ meats and enriched cereals.

Vitamin D:
Aids in production of healthy bones and teeth. Help in the absorption of calcium.

Sources: Fortified milk,egg yolks,fish,liver.

Vitamin E:
Helps make red blood cells and builds muscles and tissue. Preserves essential fatty acids.

Sources:
Poultry,seafood,margarine, dried beans,vegetable oils.

Vitamin K:
Combines substances necessary for blood clotting and bone metabolism.

Sources:
Potatoes, green leafy vegetables, oats, cabbage,organ meats.

B1-Thiamine:
Help turn carbohydrate into energy,
preserve healthy appetite, digestion, and nerve funtion.

Sources:
Seafood, pork, enriched cereals, whole grains,
wheat germ.

Vitamin-B2 Riboflavin:
Help metabolize carbohydrate,fat,and protein,helps keep mucous membranes healthy.

Sources:
Dairy foods,beef,poultry (dark meat only) lamb, enriched breads and cereals, and dark green leafy vegetables.

Vitamin- B3 Niacin:
Needed for enzymes that convert food into energy, helps promote healthy appetite,digestion,and nerve funtion.

Sources:
Seafood,poultry, potatoes,wholegrain bread,cereal,seeds and nuts.

Vitamin-B6:
Plays a vital part in the metabolism and absorption of protein. Builds red blood cells.

Sources:
Meat, poultry, fish, cereals and whole grains, sweet potatoes, spinach, and avocados.

Vitamin-Folacin Folic Acid:
Helps with the formation of genetic material(DNA and RNA),helps produce red blood cells.

Sources:
Dark green leafy vegetables,fruits,enriched cereals and breads, and organ meats,

Vitamins- B12:
Helps in making red blood cells and genectic material, keeps the nervous system working.

Sources:Found only in animal products, such as liver, eggs, and dairy products.

Vitamin-C:
Help promote the growth of collagen, helps keep gums, teeth, and bones healthy, helps prevent infections and aids in healing wounds and cuts.

Sources:
Citrus fruits,sweet peppers,broccoli,strawberries, and cantaloupe.

Minerals:
Are inorganic substances in foods fulfill such critical actions as regulating the contractions of the heart, keeping body cells energized,and maintaining strong bones and teeth. There are two groups of minerals: macro, needed in larger quanties, and micro, needed by the body in small, or trace amounts. A diet that includes a variety of vegetables, fruits, grains and animal products supply enough of all the minerals, with exceptions or iron and calcium.

Calcium:
Is the main building material of bones and teeth, helps control muscles, nourish cells, clots blood, and transmits nerve impulses.

Sources:
Dairy products, sardines with bones, dark green vegetables.

Phosphorus:
Joins with calcium to build bones and teeth, helps release energy from carbohydrates.

Sources:
Dairy products, fish, meats, poultry, grains
legumes, and nuts.

Magnesium:
Activates enzymes that release energy from glucose, part of bone structure, helps synthesize protein.

Sources:
Dairy products, dark green vegetables, nuts, whole grain cereals, meat,legumes.

Sodium:
Regulates the volume of body fluid, and passage of nutrients in and out of body cells.

Sources:
Almost all foods except fruits.

Potassium:
Works with sodium and chloride to keep body fluids in check, aids in carbohydrate and protein metabolism.

Sources:
Dairy products, meats, legumes, cereals, and many fruits.

Chloride:
Helps to keep body fluids in balance along with sodium, and potassium, combines in the stomach with water to form hydrochloric acid for digestion.

Sources:
Seafood, dairy products, eggs, and table salt.

Zinc:
Plays a big role in metabolism and protein synthesis.

Sources:
Dairy products, shellfish, liver, wheat bran.

Iodine:
Helps regulate the body's energy metabolism that is a part of the thyroid hormone.

Copper:
Is component of digestive enzymes also has a big role in the synthesis of hemoglobin.

Sources:
Shellfish, liver, poultry, whole grains , nuts, and oysters.

Manganese:
Helps in synthesis of fatty acids.

Sources:
Fruits, beet greens, whole grains, legumes.

Fluoride:
May help prevent tooth decay and cut down on the loss of bone density.

Sources:
Seafood, onions, dark green vegetables, and some drinking water.

Selenium:
Associated with fat metabolism, act as an antioxidant.

Sources:
Organ meats, fish, grains.

Iron:
Helps in the production of hemoglobin,
helps maintain the immune funtion.

Sources:
Shellfish, organmeats, lean meats, legumes, whole grains, dark green vegetables.

Water, makes up about two-thirds of the human body, and is so important to all bodily funtions that a person cannot survive more than 2-3 days without it. It often contains minerals that we need, such as fluoride and sodium. The body loses about 3 quarts of water a day, some will be replaced by the water in foods, but the rest should be taken as liquids, at least 6 to 8 ,8 ounce glasses. Alcoholic and caffeinated beverages don't count, because they act as a diuretics.

Variety, balance and moderation are the answers to a plan for a healthty long productive life.

Written by, Michael Toney

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