Health & Fitness Tools

Nutrition And Dietary Tips

19th September, 2009 - Posted by health news - No Comments

Wrapping one’s mind around diet nutrition can sometimes be confusing. For instance, a 120-pound fifteen-year-old girl will not need as many calories as a 220-pound twenty-five-year-old man.

To further confuse matters, that 120-pound fifteen-year-old girl’s 150-pound peer of the same age will need more calories. Healthy eating is at the center of our health and survival as a species.

Online, there are many resources and tools to help the average American figure out what his or her dietary needs are, depending on height, weight and level of physical activity.

weight loss
The “2005 Dietary Guidelines for Americans” are the most current recommendations for diet nutrition, at least until the 2010 edition comes out. According to the guidelines, a “healthy diet” is one that is full of fruits, vegetables, whole grains and low-fat dairy products, including lean protein like poultry and fish, beans, eggs and nuts, and is low in saturated fats, trans fats, cholesterol, sodium and sugar.

Consumers are encouraged to make smart choices and eat a wide variety of foods, while staying within the caloric needs for their height and weight. Each day, Americans should be consuming calories, amino acids, essential fatty acids, minerals and vitamins.

While requirements change for people depending upon their size and level of physical activity, the average person consumes around 50 grams of fat and 2,000 calories per day to remain at a stable weight.

For diabetics, their dietary rules are much more stringent. It’s important that they plan a routine of healthy, portion-controlled meals each day, including snacks, to remain healthy. Eating an even number of carbohydrates and calories everyday is the best way to keep blood sugar and weight stable.

healthy eating
If a diabetic eats more or less carbohydrates at a meal, blood sugar levels could fluctuate dramatically. Healthy carbohydrates include fruits, vegetables, whole grains, beans, peas, lentils and low-fat dairy products. The Diabetes Association also recommends eating 25 to 30 grams of fiber each day in items like vegetables, fruits, legumes, whole-wheat flour, wheat bran or nuts.

Trans-fats should be completely avoided and saturated fat should be no more than 7% of one’s daily calories. Heart-healthy fish should be eaten twice a week and cholesterol should be cut back. A splash of vinegar or lemon juice and some fresh garlic can really zip up a veggie serving and help you lose weight.

Some people wonder, “What about diet pills? Are they safe? Do they work?” The short answer, according to Redbook Magazine, is yes. In some instances, drugs like fen-phen and ephedra have helped people lose weight but with dangerous side effects, such as mood swings, nausea, anxiety, hypertension and even addiction.

Two new drugs on the market are Alli, which is a drug blocking fat absorption and Zimulti, which helps you slim down and lower cholesterol. Both offer safer alternatives that work. People who take Alli ($54 for the starter kit) are able to block about 100 to 200 calories per day and lose 50% more weight than those who aren’t on it.

diet and weight loss
What is the downside? Loose, oily stools and possibly a lack of Vitamin A and D. Zimulti reduces insulin and appetite and helped dieters lose two-and-a-half more times the weight than those who were not taking it. The downside is that many people taking it experienced anxiety and/or depression.

After six months, a person will likely lose twenty pounds or so if physical activity is also included with the diet nutrition.