Nutrition 101

Good Nutrition Starts With You!

Nutrition 101 is about the familiar saying "You are what you eat". Now more than ever, people are focusing on nutrition to help them live healthier, longer and happier lives. Growing evidence suggests that many individuals suffer from diseases that can be controlled or prevented through diet and lifestyle, and the last fifteen years has seen an explosion of research into the direct relationship between nutrition and overall health.

For most of us, as we age, we tend to gradually put on weight. But dangerous weight gain is not inevitable. Research shows that individuals who consume a diet rich in whole grains, fresh fruit, non-starchy vegetables and antioxidants live longer and healthier lives.

Nutrition 101

It’ a medical fact that by eating better you can reduce the risk of cancer, heart disease and other diet related illnesses. Making wise food choices for yourself and your family will give you a sense of satisfaction – a sense of personal control over your own health that you may never have had before. Good nutrition start with you!

Here are a few basic guidelines of Nutrition 101.

1. Eat Colorful Fruits and Vegetables
Cooking Tips
Fruits and vegetables should make up 80 percent of what you eat every day. The more colors, the wider variety of vitamins, flavenoids and antioxidants. A wide variety of fresh fruits and vegetables are important for optimal health because each color signifies a different health benefit.

Blue berries help maintain cognitive and motor functioning.
Red pomegranates reduce the risk of heart attack and stroke.
Green broccoli and brussel sprouts may help prevent breast cancer.

Evidence shows that people on plant based diets live healthier and longer lives. Vegetables contains phytonutrients which researchers believe may help protect the body from cancer, heart disease and obesity. Eating the recommended servings of fruits and vegetables every day is the best way to get all the nutrition you need to stay healthy.

We all know that healthy eating takes time, preparation and money. With today's busy lifestyles it is easy to take short cuts and miss out on many of the important nutrients your body needs. Many times, the vegetables that we do eat tend to be over processed or over cooked so that the nutrients are lost. Learn the best cooking tips for your favorite vegetables that lock in the nutrients and taste great.

2. Eat Whole Grains

Eating a serving of whole grains such as barley or rye for breakfast can help keep your blood sugar levels low for up to ten hours according to a study conducted at Lund University in Sweden. The grains contain dietary fiber and a resistant starch that work together to slow digestion and keep you feeling fuller longer.

3. Skip the Saturated Fat

Replace fattening salad dressings with a homemade dressing of vinegar and oil. Just two tablespoons of vinegar on a salad can help you lose up to one pound a week. Researchers at the University of Sidney in Australia discovered that the potassium in vinegar helps reduce the post meal rise in blood sugar by up to 50 percent. Lemon juice has been shown to have a similar effect.

Eat MUFAs - also known as monounsaturated fatty acids. Researchers found that people who ate more nuts had a lower body mass index. According to researchers at Purdue, the MUFAs found in nuts are are a satisfying treat which can suppress the appetite all day long.

Three Main Sources of Energy

Of the three main food sources, carbohydrates, protein and fat, how much of each should we be eating? All three macronutrients are essential to fuel the body - the key is to striking a harmonious balance that is right for you.

1. Carbohydrates

Carbohydrates are the main source of energy for the central nervous system, brain and red blood cells. They are the only nutrient the brain can use for fuel.
But not all carbs are created equal. The most important distinction among carbohydrates is whether they are simple or complex.
Most foods that contain simple carbohydrates taste good but they are not worth much from a nutritional standpoint and should be avoided as much as possible.
Complex carbohydrates are the mainstay of a low carb diet because they are digested slowly which means glucose is released into the blood gradually.

2. Protein

Life would be impossible without protein which is found in meat, eggs, poultry, seafood, dairy and legumes.
Protein ranks as the most important nutrient the body needs, ahead of carbs and fat.
Since the body does not store proteins for later use, as it does with carbs and fats, you have to continually replenish the body's stores. .
If you don't consume enough protein, the body will wither and become weak.
Proteins are the essential building blocks of the body.
Most muscles, organs and hormones are comprised of protein.
When consumed, protein is broken down into amino acids which can then be resused to make the proteins the body needs to maintain muscles, bones, blood and organs.
Protein does not cause the sharp increase in blood glucose levels that carbohydrates do.
Instead, protein produces a slower increase and so the pancreas releases less insulin.
Protein is the major component of muscles, tendons, ligaments and bone. Without protein, blood pressue forces fluid into cells and the body becomes bloated.

3. Fat

The body cannot survive on a diet completely void of fat. Diets must contain some fat, not only for survival but for optimal health and well being.
Fat provides a back up energy source for the body. If differs from carbohydrate in that it causes little or no rise in blood glucose levels so it does not result in insulin release into the blood after digestion.
Since insulin is the designated facilitator of fat storage, low carb diet proponents say a high fat diet that’s also low in carbohydrate actually prevents the body from storing glucose as fat
Fats are classified as either saturated or unsaturated.
Saturated fats tend to be solid at room temperature. They can be found in meat, cheese and cream contribute to clogged arteries and increase your risk for heart attack and stroke.
Unsaturated fats tend to be liquid at room temperature. They can be found in corn, safflower and other oil and are considered good for your heart because they lower the levels of harmful fats and cholesterol in the blood.
Achieving the right mix of good fats and bad fats is the key to maintaining balanced nutrition.

Healthy fat sources include the following:

Acai Berry - this fruit from the Amazon has gained notoriety as the most powerful antioxidant of all the fruits and vegetables we consume today, but it is also a source of healthy fats. The main fat in acai is Omega-9 or oleic acid which is also the primary fat in olive oil. The acai fruit is also a good source of Omega-6 fat and also contains Omega-3.
Olive Oil - the primary source of oleic acid or Omega-9 is extra virgin olive oil which contains powerful antioxidants that help to lower blood pressure, improve cholesterol levels, stop inflammation and protect again cancer and stomach ulcers. The lower the acidity of the olive oil, the higher its antioxidant content.
Chia and Flax - chia and flax help to reverse the imbalance between Omega-3 and Omega-6 fats because they contain higher levels of Omega-3. Flax is the most concentrated source of Omega-3 from plants.
Cocnonut Oil - if you must cook with fat, use a healthy saturated fat such as coconut oil. Sudies have found that people whose diets are high in coconut oil are healthy and trim. Because the oil withstands heat, it is a favorite among wellness oriented individuals. The best coconut oil must be unrefined. Look for virgin, organic products.
Fish Oil - naturally high in EPA and DHA, fish oil is the most concentated source of Omega-3 and fish oil supplements are usually free of mercury or toxins found in fish. Both EPA and DHA work together to reduce inflammation and protect against conditions such as heart disease, diabetes, inflammatory diseases and premature aging. They also help to control appetite, supporting weight loss.

Bonus Nutrition 101 Tip

Drink More Tea

Studies have shown that people who drink three or more cups of tea every day are biologically younger than their actual age by about five years. Not only is it relaxing to sit with a cup of tea, but it is also good for you. The tea plant, a native of Southern China, has been used for thousands of years as medicine. Women all over the world have turned to tea to help lose unwanted pounds.

Some tea contains caffeine which stimulates the brain and is an effective energizer. Other teas come naturally decaffeinated. Tea contains antioxidants called polyphenols, but green tea is believed to contain the most because it is the least processed. Polyphenols can help lower your cholesterol and blood pressure, protect against ulcers and strokes, improve digestion, and protect the body against bacteria and viruses.

Great Deals On Tea

Amazon.com Widgets

Delivered Right To Your Door

Drinking tea is good for the body in many ways....

Tea revs up metabolism - drinking tea every day helps the body burn up to ten percent more calories according to research conducted at Japan's University of Tokishima School of Medicine. The catechins in tea raise the body's metabolism through a process known as thermogensis.
Tea lowers sugar spikes - the powerful polyphenols found in tea help to balance blood glucose levels, especially after a high carb meal.
Tea blocks the absorption of fat - the polyphenols in tea also inhibit the activity of the enzyme lipase according to Japanese research. This blocks the absorption of dietary fat and cholesterol in the digestive.

Important Note About Nutrition 101:

Nutrient and calorie needs vary depending on age, body size, gender, and amount of physical activity. The information provided above Is not intended to diagnose, cure, treat or prevent any illness or disease. Consult your licensed physician before making any modifications to your current diet or exercise program.

Return from Nutrition 101 to Home Page.