General Nutrition Concepts
Before we get into the bulk of the nutrition information there are some definitions and guidelines I would like to introduce you to here. This may seem so basic, but these words and principles are really the foundation to understanding and practicing good nutrition and will make an impact on your ability to maintain a healthy diet.
Calorie
The scientific definition of a Calorie is a unit of energy, for heat in particular. One Calorie is the amount of heat that increases the temperature of one kilogram of water by 1 degree Celcius.
When talking about food, calories represent the amount of energy that a particular food provides our bodies once it is digested. Calories aren’t always burned immediately to provide our bodies with energy. Access calories that one digests are stored as fat unless this person burns an equal amount of calories through physical activity. Over time the storage of these extra calories will lead to one becoming overweight or, in extreme cases, obese.
Nutrient Density
Wikipedia defines nutrient density as, “a ratio of nutrient content (in grams) to the total energy content” of a food. In other words, how many nutrients is a food providing you, as compared with the amount of Calories it provides? The nutrient density of a food is a good indicator of how “healthy” it is for you. The higher the nutrient density of a food is the better.
Example: Spinach is a very nutrient dense food.
Calorie/Energy Density
Calorie density is the amount of energy that a food provides per volume measure. Calorically dense foods are often the opposite of nutrient dense, because they provide a lot of calories and few nutrients.
Example: Ice Cream is a Calorie dense food. Carrots are a low Calorie dense food.
Energy Balance
When thinking of energy balance, picture a weight balance. The left side represents all the food and drink consumed within one day. The right side represents the amount of energy burned in one day. In order to maintain your body weight the energy balance must be neutral, meaning you burn just as much energy as you are taking in. In order to lose weight there must be a negative energy balance, in which you are burning more energy than you are taking in through food and drink. If you have been gaining weight, this means you have been in a positive energy balance, where the amount of energy your body is getting through food and drink exceeds that of which you burn on a daily basis.
A couple of principles that are important to follow in your every day diet include variety, balance, and moderation. These three principles are important to establishing healthy eating habits and have been included in the design of the new food pyramid. If your diet contains these three things it will be easier to maintain a neutral energy balance, and you will also improve your body’s overall nutritional status.
Variety
Each food offers different nutrients, so in order to achieve optimal nutritional status you should rely on a variety of foods. Not only should you eat several types of foods, but several foods in each food group. Within the vegetable group, you shouldn’t just eat carrots, but a variety of leafy green vegetables, squash, peas, and so on. Within the grains group you should eat more than just bread; there’s pasta, rice, and cereal, and each comes in different grains, such as wheat, barley and oat. Mix it up. You might even find that it is fun. Try new foods and recipes and benefit your body at the same time!
Balance
In order to have a “balanced diet” one must eat foods from all the main food groups daily. Instead of just having chicken for dinner, for instance, have green beans and a baked potato with it. Balance the proteins, carbohydrates, and fats in each meal.
Moderation
Portion size is a major contributor to the overweight and obesity epidemic that our country now faces. Moderation is key to incorporating the foods that should be limited in our diets. Instead of eating that 20 oz steak while you’re out to eat, get a 6 oz. steak instead. Get a small soft serve ice cream cone instead of the monster candy ice cream mixer that you might crave. There are many ways to practice moderation and you’d be surprised at the number of calories that can be cut out of your diet if you keep portion size in mind.
Actual Daily Intake vs. Daily Requirements
Before determining your actual daily requirement it is a good idea to keep a food journal. Record everything you eat for three days. Record every meal, every lick, and every bite of food you take. Be honest! After recording your intake for three days, compare your actual intake to your recommended intake.
There are several formulas that one can use to determine their daily nutrition requirements but for our purposes I recommend that you utilize the resources at the food pyramid website, www.mypyramid.gov.
When you are at the website click on the “My Pyramid Menu Planner” on the left. After you enter your age, sex, weight, height, and physical activity information you will be given the approximate number of calories you require each day. It also gives target amounts of each food group for you to eat, and tips of how to achieve the goal amounts. To analyze your diet you can enter your intake on the left hand side of the same screen. Compare your actual intake to the recommended intake and make changes in your diet accordingly. This is a very valuable website and I strongly encourage you to explore it and utilize all the resources available on it.
Healthy Lifestyle
The last concept I will talk about here is making smart lifestyle choices when it comes to your diet. Each and every day we make choices; our lifestyle affects those choices. If one lives a healthy lifestyle they will be more likely to make wise decisions about the foods they eat and about the activities in which they partake. Your body will thank you if you are dedicated to living a healthy lifestyle and practicing healthy eating choices!
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