Know What You're Eating - Carbohydrates, Protein, Oils and Fat |
To most people a diet is a means by which a person is denied the food they like most; it's a restriction in the type and quantity of food and drink they want to consume; it's a denial of their rights.
But for those people who recognize they have a weight problem, then a diet can help them lose weight. Together with a moderate exercise regime and a weight control management plan, an overweight person prepared to devote enough time and effort can very easily reduce their weight.
A healthy diet is one of the sure and safe ways to lose weight. A healthy diet consisting of plenty of fresh fruit and vegetables; no fatty food; almost no processed foods; an absence of sugary foods and drinks; a minimum quantity of salt; all eaten in moderate quantities, will provide your body with all the essential vitamins and minerals it needs to maintain good health. This will also lead to a gradual but noticeable decrease in body fat.
The exercise regime can be as simple or as complicated as a person wishes. At the very least it should consist of a brisk walk for about an hour. Others may want to play squash, tennis, go swimming, jogging or any one of several forms of physical activity. The important factor is to do it regularly, preferably every day. Not only will it lead to weight loss, but a person will also benefit from an improvement in their general health.
A nutritious and well balanced diet taking into account the above needs to contain all the necessary supplements for maintenance and enhancement of good health - carbohydrates, protein, the correct fats, and the necessary vitamins, minerals and trace elements. Lets consider these matters in greater detail:
Carbohydrates
Carbohydrates can be divided into two groups - those that are 'good' for health, and those that are 'bad.'
Between 40% and 60% of a person's calorie intake should come from 'good' carbohydrates from 4 major food groups: fresh fruit, fresh vegetables, grains, and legumes. Nutritionists suggest eating two pieces of fresh fruit each day, and five servings of vegetables. Grains come from such products as whole grain bread; whole grain breakfast cereals; whole grain pasta; brown rice; and any food made from whole wheat.
Legumes consist of dried peas and beans, lentils, and the range of raw nuts. All of these products should be included in a food plan as they contain the necessary supplements for a nutritious diet.
The 'bad' carbohydrates are in food that offers no nutritional benefits whatsoever. Foods such as sugary drinks; baked foods - pastries, cookies, etc; processed foods of any kind; snack foods and confectionary. These foods should be kept to an absolute minimum.
Proteins
Between 20% to 30% of a person's calorie intake should come a variety of animal products such as dairy foods - milk, cheese, yoghurt, etc; eggs; fresh fruits and vegetables; legumes and nuts; white meats such as fish and poultry; red meats - beef, lamb, pork. Red and white meats should be free from all fat and eaten in moderate quantities only.
Fats and Oils
Like carbohydrates, there are 'good' fats and 'bad' fats. 'Good' fats are necessary for good health and should be included in a nutritious diet.
Monounsaturated and polyunsaturated fats are examples of the 'good' fats. Monounsaturated fats are in olive, peanut and canola oils; margarines made from these oils; and peanuts and other nuts. Polyunsaturated fats are in safflower, sunflower and corn oils; margarines made from these oils; some varieties of nuts; fish and sea foods - Omega -3 is a polyunsaturated fat.
Both monounsaturated and polyunsaturated fats help in reducing cholesterol in the blood. This is beneficial in reducing heart disease.
The 'bad' fats should be avoided if at all possible. Saturated fats are found mainly in deep-fried foods, baked products, and fatty meats. Trans fats are in processed foods. By being aware of the features of these food types, both good and bad, then a person on a diet or wanting to improve his/her general health will have a better understanding of what constitutes a nutritious diet.
The author has a personal interest in a wide range of health and social issues and has contributed to web sites dealing with topics such as how to lose weight and weight loss tips. Article Source: http://EzineArticles.com/?expert=Gareth_Black |
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