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Archive for July, 2011

Skinny FatFat, once eschewed by health-conscious people everywhere, is coming back into fashion. It’s important to recognize, however, that just like carbohydrate and protein, fat has always been essential for good health. Each gram of fat provides about 9 calories, so it’s easy to see how foods rich in fat can bump up your total calorieintake quickly.

Fat improves the taste of many foods; helps prolong feelings of satiety; and is critical for proper nerve conduction, production of hormones and cell walls, and absorption of fat-soluble vitamins (A, D, E, and K). Balance is important! Some fat, but not too much, is the key. Fat should provide about 20% to 35% of your total calorie intake. This range reflects differences in cultural and personal preferences, health needs, and levels of physical activity among individuals. Read the rest of this entry »


grainsWhole grains and their related food products are nutrition powerhouses. Unfortunately, many of the grain foods we eat have been processed in a way that removes vital nutrients.

What’s the difference, and how can you tell whether you’re buying a whole grain? The original grain has three main components—the bran, endosperm, and germ. Food processors often remove the bran and the germ, so that the resulting product may be deficient in the nutrients concentrated in those parts of the grain. Read the rest of this entry »

Diet , Health

fitness girlFiber is an indigestible carbohydrate found only in plant foods that deserves special mention because of its health-promoting properties. Fruits, vegetables, whole-grain products, beans, peas, nuts, and seeds are all good sources of fiber. Adults need anywhere from 21 to 38 grams of fiber daily, depending on gender and calorie needs. Read the rest of this entry »


dietThe popularity of low carbohydrate diets is causing quite a stir among health professionals, government organizations, and ordinary people trying to figure out the best way to lose weight.

Unfortunately, these diets ignore some of the most fundamental issues regarding unhealthy body weight: an abundance of high-calorie, nutrient-sparse foods; lack of physical activity; unmanaged stress; and inadequate coping skills. Any diet that manipulates food choices to reduce total calorie intake has a good chance of producing weight loss, and cutting back on carbohydrate-rich foods is a pretty simple way of accomplishing just that. Read the rest of this entry »