Welcome! My name is Tori. I'm a 16 year old high school student who has created this blog to learn, teach and inspire others to live a healthier lifestyle. Follow me and join the ultimate quest to becoming a happier, healthier you :) Disclaimer: I am neither a nutritionist nor personal trainer nor am I in contact with one of either. Everything I post is from what I have learned through experience and through research.
Get into the habit of keeping a reusable bottle with you at all times, even bring it to class if your teachers let you. Try to avoid plastic bottles, they can get expensive and are not as environmentally friendly as the reusable ones. If you prefer filtered water, filtering bottles now exist!
Flavor your water with lemon, lime or other fruits to make it more appealing to you.
Drink a bottle of water pre and post workout.
Start and end your day with a glass of water. If cold water in the morning is a turn off, try warm water with lemon.
Drink on a schedule if you keep forgetting hydrate. For example, drink a glass with every meal and snack.
Drink water when you go to a restaurant. Even if you take something else too, the water is free!
Opt for water before any other beverage.
Start and end your day with a glass of water. If cold water in the morning is a turn off, try warm water with lemon.
Drink on a schedule if you keep forgetting hydrate. For example, drink a glass with every meal and snack.
Drink water when you go to a restaurant. Even if you take something else too, the water is free!
Opt for water before any other beverage.
Intoxication
Although rare, water intoxication, or water overdose, is possible and commonly is the cause of hyponatraemia, a condition of too low sodium levels in the blood stream. Water dilutes the blood which also dilutes its mineral content. Endurance runners who drink exceptional amounts of water are the most at risk for this condition and should be conscious of it. Consequences include seizures, coma and even death. Symptoms of water intoxication include confusion, disorientation, nausea, vomiting and changes in mental state. They may also show other psychotic symptoms and if severe, can cause death.
Reference:
Pathol, J. Clin. "Fatal Water Intoxication." National Center for Biotechnology Information. National Center for Biotechnology Information, U.S. National Library of Medicine, National Institues of Health, Oct. 2003. Web. 18 Oct. 2014.
Engel, June, and Michael Evans. The Complete Canadian Health Guide. Toronto: Key Porter, 2005. Print
Water should be everyone’s first choice when it comes to hydration. Unlike fruit juices, coffees, sodas and sweetened teas it has no calories and no sugars. It will not impact your daily consumption needs in anyway. Those who are attempting to lose weight are encouraged to drink water instead of other beverages because of its zero-calorie characteristic and because it helps fill you up. Too frequently people mistake thirst for hunger which causes unnecessary eating. Drinking a glass or two before a meal or a snack can help you determine how hungry you actually are or if you’re just thirsty. It is also beneficial to drink half to a full litre 10 minutes before eating if you tend to eat fairly quickly. Why? It typically takes your brain 20 minutes to register if you are full and rapidly eating may cause you to over consume without realizing it. You’re then left with an unpleasant after meal feel. By drinking water, you begin to fill your stomach up making it easier to stop after 10 minutes of eating before you go overboard.
Caffeine
Caffeine is the bitter substance found in coffee, tea, soft drinks and other product like chocolate, and certain medicines. It has many effects on the body but it is mostly known for its ability to stimulate the central nervous system and increase alertness.
The benefits of moderate caffeine consumption include:
Increased metabolism
Increased alertness, attention span and energy boost
Improved memory and logical reasoning
Maintained heart health and the prevention of certain cancers due to its antioxidants
Useful for treating certain allergic reactions
Help people suffering from asthma by improving airway function
Some even say it also makes them more sociable! (Author can attest to that!)
There are many rumours and arguments on the pros and cons of caffeine. Recent studies show that in moderation, such as 2 cups of coffee a day, it is not harmful to the human body or your health in anyway. Although, there are exceptions since it depends on how caffeine sensitive you are. Some people, usually those who rarely consume caffeine, will find that one cup in the morning still keeps them awake at night. Generally, most people find that caffeine has no effect on them after six hours and that a coffee in the morning does not affect their sleeping patterns.
Recent studies have also proven that caffeine does not cause osteoporosis. This idea came to be because caffeine is a diuretic and increases the loss of calcium and magnesium in your urine. Although it may seem to lead to bone loss, if you generally get enough calcium and you add even two tablespoons of milk to your coffee, you can offset the calcium loss. Surprisingly, caffeinated beverages do not cause dehydration either. Yes, they cause you to urinate but the fluid consumed with the caffeine offsets the fluid loss from urination. Additionally there is also no evidence to link moderate amounts of caffeine with trouble conceiving, miscarriage, birth defects, premature birth or low birth rates!
Despite the benefits to caffeine, there is still a cut off point and a point where caffeine can do harm. Dr. John Higgins, a sports cardiologist at the University of Texas Health Science Center In Houston recommends that teenagers consume no more than 100mg a day, generally the amount it one cup of coffee.
Negative effects of too much caffeine include:
Insomnia
Nervousness
Restlessness
Irritability
Make you jittery and shaky
Headaches or dizziness
Stomach upset
Quickened heartbeat or have abnormal heart rhythms
Muscle tremors
Anxiety
Dependence
It is recommended that if you already have anxiety issues that you limit your consumption of caffeine. Increased adrenaline hormones and heightened senses can become overwhelming in those who are already on edge.
Sports Drinks
It’s common for vigorous exercisers to consume sports drinks during or after working out in order replace electrolytes lost during the activity. They contain carbohydrates that can prevent low blood sugar but are usually high in calories from the added sugars and may contain high levels of sodium which is why it is important to select your brands wisely. Gatorade and Powerade are two popular types which can be found in bottles and in powders. Generally there is no harm in consuming them unless you do it frequently and when you are not active. Excess unnecessary use could contribute to weight gain and tooth decay because of the sugar and sodium levels.
Energy Drinks
As many people know, energy drinks and sports drinks differ. Found in bottles, cans, shots and powders, energy drinks are made up of high amounts of caffeine, B vitamins, sugars and herbs. Although each of these ingredients are not harmful, together in the concentration they are in, they can have some concerning effects. A typical energy drink can contain between 80mg to 500mg of caffeine per serving! The herbs they are combined with, like guarana and yerba mate, also contain caffeine. If that doesn’t shock you, one serving typically contains as much as 14 teaspoons of sugar, more than double the recommended daily dosage! This much sugar raises the glucose levels in our bodies giving us that energy spike. Unfortunately, it doesn’t last long and when it falls, so do we. The CDC reports that 31% of 12-17 year olds regularly consume these drinks and a 2012 energy drink overdose report from The American Association of Poison Control Centers (AAPCC) shows that between the ages of 12 and 19, there were 260 overdoses. People have been consuming and failing to note that more often than not, the amount of servings in the container they buy is greater than one and if the entire thing is drunk in one shot, you are likely get 2 or 3 doses of already extensive caffeine levels.
Recent research has also highlighted a pattern between high dosages of caffeine in energy drinks and the use of other stimulants. Experts suggest that it could be because your brain gets sensitized to the large doses of caffeine, thus influencing you to search for other stimulants like the nicotine in cigarettes.
Soda
Soda is by far the most popular beverage across North America. It however, is the largest source of added sugar in the diet of both adults and teenagers making up, on average, 13% of a teenager’s caloric intake! One 12-oz can of soda typically covers your entire daily sugar requirement containing shocking 8 teaspoons. This makes it easier to believe that currently, Americans consume approximately 22 teaspoons a day, 77 pounds a year! Although, some may believe diet sodas are better for you due to their “0g of sugar” quality, they’re not. Heavy soft drink consumers have been seen to have a lower intake of necessary vitamins, minerals and dietary fiber which research suggests is because artificial sweeteners, like those found in diet soft-drinks, actually stimulate your appetite and cause you to crave junk foods. Both regular and diet soda are known contributors to obesity, kidney damage, diabetes, heart disease, high blood pressure and certain cancers. They rot your teeth and diet sodas boost your risk of having a stroke which is why most experts encourage limiting them in your diet.
Aside from the sugars and sweeteners, there are other harmful ingredients in soft drinks such as the artificial colouring. Yellow No. 5 has been known to promote attention-deficit hyperactivity disorder in some children and cause hives, asthma and other allergic reactions among certain people. Some artificial colourings are also said to be cancerous. In 2011, the Center for Science in the Public Interest petitioned the Food and Drug Administration (FDA) to ban the caramel colouring used to make Coke-Cola and Pepsi after it was proven that it causes cancer in animals. The two ingredients, 2-methylimidazole and 4-methylimidazole currently remain unbanned and are still said to be safe.
Despite all their negatives sodas have a positive which is that they do hydrate you. Generally, they contain caffeine but like with coffee, they provide enough fluid to offset the fluid loss. Still, if there is another option to how you can quench your thirst, you’re better off taking it! Soft drinks are one of those things that should definitely be consumed in moderation.
References:
Bara AI, and Barley EA. "Caffeine for Asthma." National Center for Biotechnology Information. U.S. National Library of Medicine, U.S. Department of Health and Human Services, National Institutes of Health,, 2001. Web. 18 Oct. 2014.
"Brain and Addiction." NIDA for Teens. National Institute on Drug Abuse, 2014. Web. 14 Oct. 2014.
"Caffeine and Alcohol." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 14 Mar. 2014. Web. 18 Oct. 2014.
Caffeine Informer Staff. "Energy Drink Overdose in Teens and Children." Caffeine Informer. Exis, 30 Sept. 2014. Web. 20 Oct. 2014.
"Caffeine." KidsHealth. Ed. Mary L. Gavin. The Nemours Foundation, 01 Sept. 2014. Web. 18 Oct. 2014.
"Caffeine" Medline Plus. U.S. National Library of Medicine, Food and Drug Administration, U.S. Department of Health and Human Services, National Institutes of Health, 6 May 2014. Web. 18 Oct. 2014.
Dotinga, Randy. "Caffeine Affects Teen Boys, Girls Differently, Study Says – WebMD." WebMD. WebMD, 16 June 2014. Web. 18 Sept. 2014.
"Energy Drinks." Brown University. Health Services at Brown University, n.d. Web. 18 Oct. 2014
Engel, June, and Michael Evans. The Complete Canadian Health Guide. Toronto: Key Porter, 2005. Print
"Georgia Teen Zyrees Oliver Dies from Drinking Too Much Water, Gatorade." CBSNews. CBS Interactive, 12 Aug. 2014. Web. 18 Oct. 2014.
Goodman, Brenda. "Could Energy Drinks Be Wrong Choice for Some Teens? – WebMD." WebMD. WebMD, 6 May 2014. Web. 18 Oct. 2014.
"How Softdrinks Are Harming America's Health." Liquid Candy. Centers for Science in the Public Interest, n.d. Web. 18 Oct. 2014.
Jeanine Beatty, Karla Shelnutt, and Gail Kauwell. "Choose MyPlate: Drink Water Instead of Sugary Drinks." EDIS New Publications RSS. The Institute of Food and Agricultural Sciences, U.S. Department of Agriculture, The University of Florida, n.d. Web. 18 Oct. 2014.
Kimmorley, Sarah. "19 Horrible Things That Can Happen If You Drink Too Much Caffeine." Inc. Mansue to Ventures, Business Insider Australia, 7 Mar. 2014. Web. 18 Oct. 2014.
Koelliker, Diana, MD. "Just How Bad Are Energy Drinks?" Telluride Medial Clinic. Telluride Medical Center, n.d. Web. 18 Oct. 2014.
Lloyd, Russ, and Evan Cook. "Your Favorite Drinks Can Wreck Your Body." Scope Vol. 63, NO 1. Sept. 2014: 17-21. Print.
Main, Emily. "9 Disturbing Side Effects of Soda." Rodale News. Rodale, n.d. Web. 18 Oct. 2014.
Mann, Denise. "Sugary Soda Habit May Harm Kidneys, Study Suggests – WebMD." WebMD. WebMD, LLC., n.d. Web. 18 Oct. 2014.
Mayo Clinic Staff. "Nutrition and Healthy Eating: Caffeine: How Much Is Too Much?" MayoClinic. Mayo Foundation for Medical Education and Research, 14 Apr. 2014. Web. 18 Oct. 2014.
Mercola, Joseph, Dr. "Drinking Diet Soda May Put Your Health at Risk." Mercola.com. Dr. Joseph Mercola, 24 July 2013. Web. 18 Oct. 2014.
"Myths and Facts about Caffeine." European Food Information Council. The European Food Information Council, Sept. 2002. Web. 18 Oct. 2014.
Peterson, Keri, MD Internal Medicine. "The Truth About Energy Drinks." The Dr. Oz Show. Harpo, Inc., 02 Dec. 2011. Web. 18 Oct. 2014.
Phon, Abby. "10 Reasons Why You Should Drink More Water." MindBodyGreen. MindBodyGreen, LLC., 20 Mar. 2012. Web. 18 Oct. 2014.
Psychetruth Nutrition. Perf. Corrina Rachel. Truth About Coke, Coffee & Caffeine Facts. YouTube, 15 June 2012. Web. Sept. 2014.
"Report: Soda May Seriously Harm Your Health." Fox News. FOX News Network, 29 May 2007. Web. 18 Oct. 2014.
Ubelacker, Sheryl. "Teen Energy Drink Consumption Linked to Depression, Substance Abuse: Study." The Canada Press. Post Media Network Inc, 6 Mar. 2014. Web. 18 Oct. 2014.
WebMD Feature, Jennifer Soong. "What Counts as Water? How to Stay Hydrated." WebMD. Ed. Laura J. Martin, MD. WebMD, LLC., 9 Sept. 2011. Web. 18 Oct. 2014.
WebMD Feature, Kathleen M. Zelman, MPH, RD, LD. "6 Reasons to Drink Water." WebMD. Ed. Louise Chang, MD. WebMD, 8 May 2008. Web. 18 Oct. 2014.
WebMD Feature, Kathleen M. Zelman, MPH, RD, LD. "What's the Buzz About Energy Drinks?" WebMD. Ed. Louise Chang, MD. WebMD, 20 Oct. 2006. Web. 18 Oct. 2014.
WebMD Feature, Salynn Boyles. "Does Diet Soda Really Cause Weight Gain? What Experts Say." WebMD. Ed. Laura J. Martin, MD. WebMD, LLC., 29 Nov. 2010. Web. 18 Oct. 2014.
WebMD Feature, Salynn Boyle. "Soda Health Facts: Are Soft Drinks Really Bad for You?" WebMD. Ed. Laura J. Martin, MD. WebMD, 9 Mar. 2011. Web. 18 Oct. 2014.
Hydrating oneself is an essential component to life. Our bodies use fluid to remove waste through urine, control and maintain proper body temperature, heart rate and blood pressure, lubricate joints and ensure proper metabolic function. Making up approximately three quarters of our body, the average human cannot survive for more than 3 to 5 days without it
Symptoms of being dehydrated include but are not limited to:
Little to no urine, or urine of a dark colour
Dry mouth
Sleepiness or fatigue
Extreme thirst
Headache
Confusion
Dizziness
Light-headedness
No tears when crying
Symptoms of being severely dehydrated include but are not limited to:
Altered behaviors
Severe anxiety
Inability to stand or walk
Weakness
Rapid pulse
Loss of consciousness
Heat stroke
Professor of physiology and kinesiology at Penn State University, Larry Kenney says that, “as little as a 2% decrease in body water can lead to dehydration and performance detriments in sports.” An athlete or anyone working out should be cautious of how much sweat they lose and ensure they replenish it. If you are trying to lose weight, are pregnant, breast feeding, ill with a fever, diarrhea or vomiting, exercising or taking certain diuretic medication, you will probably need to increase your water intake. Some health conditions like heart disease and diabetes also call for more water in the body. The best way to determine how hydrated you are, is by looking at your urine. If it is pale or clear, your well hydrated, if not, try to include more fluids in your diet.
Benefits to being hydrated include:
Relieved fatigue and increased energy
Stimulated brain, which is mostly water helping you focus and concentrate better
Normal bowl function
Maintenance of the healthy look of skin
Energized muscles
Life
References:
Mayo Clinic Staff. "Water: How Much Should You Drink Every Day?" MayoClinic. Mayo Foundation for Medical Education and Research., 5 Sept. 2014. Web. 18 Oct. 2014.
"Dehydration." Medline Plus. U.S. National Library of Medicine, National Institutes of Health, Department of Health and Human Services, 22 Aug. 2013. Web. 18 Oct. 2014.
Engel, June, and Michael Evans. The Complete Canadian Health Guide. Toronto: Key Porter, 2005. Print
Familydoctor.org Editorial Staff. "Hydration: Why It's So Important." Health Education. American Academy of Family Physicians, Jan. 2010. Web. 18 Oct. 2014.
"How Long Can You Live without Water?" The Water Page. Water Policy International Ltd, n.d. Web. 18 Oct. 2014.
Mayo Clinic Staff. "Dehydration." MayoClinic. Mayo Foundation for Medical Education and Research., 12 Feb. 2014. Web. 18 Oct. 2014
"Water and Nutrition." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 03 June 2014. Web. 18 Oct. 2014.
WebMD Feature, Heather Hatfield. "The Quest for Hydration." WebMD. Ed. Michael W. Smith Feature. WebMD, n.d. Web. 18 Oct. 2014.
Williams, Shemiah. "What Drinks Cause Dehydration?" Livestrong.com. Demand Media, Inc., 13 Mar. 2014. Web. 18 Oct. 2014.
Zelman, Kathleen M., MPH, RD, LD. "Sports and Hydration: What to Drink, How Much, How Often, and More Tips." WebMD. WebMD, 9 June 2005. Web. 18 Oct. 2014.
Be aware of your intake of sugary drinks like sodas, fruit juices and specialty coffees. They usually have hidden calories that add to your daily total without you realizing as well as provide your body with unnecessary large amounts of sugar.
Drink water and make sure you’re hydrated. Studies show that people sometimes mistake hunger for thirst.
Recognize that it takes 20 minutes for your brain to realize you’re full. If you have had a full serving, wait a bit to see if you’re still hungry before you help yourself to seconds.
If you have a tendency to mindlessly overeat, avoid eating while doing other activities like watching TV, reading or playing video games.
Before you look for something to eat, identify if it is because of hunger or because of emotions or boredom. If it is not hunger, drink some water, make a tea and find something else to occupy yourself.
Get enough sleep.
Swap creamy dressing for other not-so-creamy ones.
Limit how often you fry foods.
Change your workout routine every couple weeks and look for new healthy recipes to keep you interested.
Set many small goals oppose to one big one; it’ll keep you more motivated once you begin accomplishing them.
Take before and after photos. Sometimes we do not realize how far we have come until we see it.
Always reward yourself, with something non-edible, for good progress and for sticking to your plan. This can include shopping trips, a spa day, that new video game, a day playing paintball or laser tag, go-carting or anything else you enjoy. By picking something non edible you can teach yourself that eating food, although can be pleasurable, is not an activity we should do for fun or because of raging emotions.
If you do fall back into old habits do not beat yourself up about it, nobody is perfect and we learn best from our mistakes. Determine what the cause was and try again. The golden rule is to remember that weight loss is not a quick fix; it is the development of a healthier lifestyle.
References:
Personal experience
&
"How to Lose Weight As a Teenager." WikiHow. Mediawiki, Autumn 2014. Web. 18 Oct. 2014.
Simpson, Terry, Dr. "Famine and Then Feast : Bad for Weight Loss." Your Doctors Orders. Dr Terry Simpson - Phoenix & Scottsdale, 25 Nov. 2009. Web. 17 Oct. 2014.
"What Is Healthy Eating?" Health Canada and the Public Health Agency of Canada. Governement of Canada, 31 May 2013. Web. 28 Sept. 2014.
Obesity is health condition characterized by an extensive amount of fat on the body. The World Health Organization (WHO) reports that, although it used to only be seen in adults, it has become an increasing issue for children and adolescents since the beginning of the 21st century. A study done by the CDC in 2010 shows that 18.4% of adolescents, ages 12 to 19, are obese. Those who are obese early in life are highly at risk of developing diabetes and cardiovascular diseases at a young age and have a greater chance of death and disability. Despite popular belief, obesity is not restricted to industrialized societies, WHO statistics show that over 115 million people in developing countries are dealing with obesity-related issues. Because of its worldwide appearance, the WHO has now classified this used-to-be-epidemic as a pandemic.
Influences
There are multiple factors that cause weight gain and obesity but the major culprit is putting more energy in than what is being used. People of all activity levels are failing to stay at their caloric needs and recognize that as they age, their energy needs decrease. The body is programmed to store the excess energy as fat for a time when it could become useful, like during a famine, but the problem arises when there is always more energy in than out and the stores of fat just get larger and larger. Healthy weight then becomes over weight which then turns into obesity.
It’s been noted that genetics also play a role in weight. Some disorders directly influence obesity, like Baredet-Biedl syndrome and Prader-Willi syndrome, and they are known to play a role in how our body responds to the food we eat. Despite this, it usually does require another factor like insufficient physical activity or an excess consumption of food to create a problem like obesity. It should be remembered that genetics of a population do not change that rapidly and the sudden spike in the number of obese people shows that the leading cause of the crisis is related to external factors.
Food addiction, psychological problems, drugs, lack of sleep, stress, and daily environment are also potential influences of weight gain. Common reasons are because these factors increase appetite, cravings and/or influence a change of a component or process in the body. Children with obese parents/guardians are more likely to be overweight and obese themselves because people tend adopt the behaviors of the people they are surrounded with, which includes eating patterns.
Consequences
For both genders and all ages, obesity has many unfortunate impacts on one’s health. As reported by the WHO, it increases the risk for diseases like diabetes, cardiovascular disease, hypertension (high blood pressure), stroke and certain forms of cancer. It may lead to premature death and serious chronic conditions that reduce the overall quality of life. Respiratory problems, sleep apnea and infertility are not uncommon in those that are overweight. Usually there is the option of in vitro fertilisation for those that want children but cannot conceive which involves fertilizing the egg outside of the body. Unfortunately, an increasing number of Canadian clinics have begun to have a BMI (body mass index) cut off points. They reason that it gets too dangerous and difficult because the needle needs to go in further to reach the ovaries and if something goes wrong with medication, overweight and obese people are harder to resuscitate than those of a relatively healthy weight. Additionally, labor complications, emergency C-Section troubles and birth defects are common for obese pregnant women. Obesity also causes low self esteem in most individuals and decreases overall mobility, which only gets worse with age. The many complications that come with obesity are why so many look for a solution to lose weight.
Despite the many contributors to weight gain, a healthy weight can be achieved by everyone with a properly balanced diet and sufficient physical activity. Everyone’s body functions differently and by learning and respecting the nutrient and caloric needs of your individual body, given any constraints, you can escape and avoid obesity.
Diet pills, long-term juicing, restrictive diets and diets prohibiting the consumption of certain vital nutrients, like carbohydrates, are not the solutions to maintaining weight loss. Many popular diets fail because they are meant to take the weight off but once the weight is off and the person returns back to old habits the extra-pounds reappear. Dieting and losing weight for many is stressful because of the pressure from society, their peers, their family and themselves. Stress in the body naturally signals famine causing the body to hold onto weight, the more someone stresses about their weight, the more difficult getting it off will be. Stress also contributes to increase junk food cravings, difficulty sleeping and acne!
Fortunately, it does not have to be stressful or difficult for anyone. If you are failing constantly at a “diet”, it could be because you are not making healthy food and exercise choices that you also enjoy. With help from your doctor, a nutritionist and/or a dietician you can find a plan that works for you with exercises you can enjoy. Do not be shy to ask for advice, remember that it is their job to help and it will benefit you in the long run.
The best way to lose weight and keep the weight off is to evaluate yourself and look at the areas of your life where improvements can be made and slowly integrating new habits. With small changes you’re less likely to get overwhelmed by the new routine and you’re more likely to stick to your goals. Aim for more activity and a healthier diet consisting of less restaurant meals, less processed foods and empty calories and more natural foods like fruits, vegetables and whole grains with lots of fibre, vitamins and minerals.
A key component in losing weight is getting active, which no, does not necessarily mean getting your sweat on! Walking and yoga are two great examples of low-intensity activities that many people enjoy. Biking, hiking, swimming, jogging, surfing, skiing and joining sports teams are only a few of the many other ways to get moving. The many options make it possible for everyone to find something that they enjoy doing and that works for them. Grab a friend and try out for one of your schools sports team. If money is an issue, talk to the coaches and see what can be done. If that’s not an option, there are plenty of costless ways to keep moving.
Monitoring your caloric intake and creating a deficit, is a common method for losing weight since more energy out than in calls on fat stores. This does not mean that the more you lower it, the faster you’ll lose weight. Too low of a caloric intake can send your body into starvation mode and also cause your body to lose muscle than fat. All our bodies require a certain amount everyday to perform basic functions and additionally as teenagers, we require a larger amount to ensure our bodies development. The Canadian Health Guide recommends that deficits that create daily intakes of 1300 -1600 calories be minimums unless otherwise suggested by your doctor. If you notice any negative changes after you lower your caloric intake, like being unusually tired or cold, speak to your doctor.
References
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It is clear why fast food restaurant visits should be limited but they aren’t the only restaurants to look out for. When comparing sit-downs to fast food both are be better left for the occasions! Studies show that 40% of sit down restaurant menu items run over the daily recommendation intake of sodium and 13% surpass the upper limit. Additionally, the average visit to a sit-down restaurant packs up 1500 calories! At Baton Rouge, an order of the 10oz BBQ Pork Back Ribs racks up 1160 calories containing 77g of fat and 820g of sodium and that is not including any side dishes, desserts, appetizers or beverages! Even only eating half of everything you ordered surpasses what a person should consume in one sitting.
Despite the not-so-healthy content from these outside-the-home meals, you don’t have to completely avoid eating out, we all do it and all can do it! With a properly balanced diet and regular physical activity, occasional visits will do no harm!
References:
Auchiuncloss, Amy, Ph.D. "Drexel Study Finds an Entire Day Calories Saturated Fat and Sodium in an Average Restaurant Meal." Drexel University. Drexel University, 8 Jan. 2014. Web. 17 Oct. 2014.
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Johansen, Lisa Tillinger, MS, RD. "Fast Food vs. Sit-Down Restaurants." Fast Food Vindication. N.p., 12 Oct. 2012. Web. 17 Oct. 2014.
Levine, Beth. "Restaurants No Better Than Fast Food." Jon Barron. The Baseline of Health Foundation, 19 Aug. 2014. Web. 17 Oct. 2014.
Sifferlin, Alexandra. "Restaurant and Prepared Foods Are Not Much Healthier Than They Were in 2005." Time. Time Inc., 14 May 2013. Web. 17 Oct. 2014.
Lindsay, Sussner KM, Kim J., and Gortmaker S. "The Role of Parents in Preventing Childhood Obesity." National Center for Biotechnology Information. U.S. National Library of Medicine, National Center for Biotechnology Information, U.S. National Library of Medicine, Spring 2006. Web. 18 Oct. 2014.
Fast food joints have a reputation of being unhealthy due to their high fat, sodium, sugar and calorie food options which also contain little to no fiber or other nutrients. Recently, many of their menus have grown to include healthier options to appeal to all their consumers such as salads, fruit smoothies, Greek yogurt, whole grain & wheat breads and buns but despite this, most of their menu options are still anti-health. What some people who visit these restaurants do not realize is that one meal usually contains enough calories to meet the person’s caloric intake for an entire day! Eating a large sum of food at once, especially that which contains high levels of sugar and refined carbohydrates, like found in fast foods and many processed foods, leads to sudden spikes in blood sugar levels followed by a drop that causes you to feel tired and sluggish. Additionally, if you decide to only eat that one meal to avoid exceeding your limits for the day, you can send your body into starvation mode. By neglecting to eat, you tell your brain there is no food and to hold onto fat reserves because who knows when the next meal is. This is useful for famines but in today’s society, where food is constantly at our finger tips, it leads to unwanted stress in the body and weight gain. Mark Pereira, Ph.D., and assistant professor of epidemiology at the University of Minnesota, suggests that people evaluate how often they find themselves in these restaurants and consider cutting back for the sake of their health. Consequences of frequent consumption include cardiovascular disease, cancer, liver disease, high blood sugar and diabetes, obesity and high blood pressure. A study funded by the National Heart, Lung and Blood Institute (NHLBI)also found that teenagers and young adults who often frequent these restaurants gain more weight and have a greater insulin resistance once they reach middle age than those who don’t. This also puts them at greater risk for type II diabetes.
References:
Allversity. "What Is Health?" YouTube. YouTube, 5 Dec. 2013. Web. Aug. 2014.
"Countering Fast Food's Health Effects." Stop Corporate Abuse. Corporate Accountability International, n.d. Web. 17 Oct. 2014.
F., Jim. "Fast Food vs. Full-Service Restaurants: Which Is Better?" Diet Blog. Diet Blog V2, n.d. Web. 17 Oct. 2014.
"Fast Food." Doctors, Patient Care, Health Education, Medical Research. Palo Alto Medical Foundation, n.d. Web. 17 Oct. 2014.
"Fast Food FACTS — Press." Fast Food Marketing. Robert Wood Johnson Foundation and the Rudd Foundation., 5 Nov. 2013. Web. 17 Oct. 2014.
Fisk, Michelle. "Fast Food & Bad Health Side Effects." LIVESTRONG.COM. Demand Media, Inc., 18 Feb. 2014. Web. 17 Oct. 2014.
"Frequent Fast Food Meals Increase Weight, Diabetes Risk." National Institutes of Health. U.S. National Library of Medicine., U.S. Department of Health and Human Services., National Institutes of Health., 30 Dec. 2004. Web. 17 Oct. 2014.
Godman, Heidi. "Think Fast When Kids Want Fast Food." Harvard Health Blog RSS. Harvard University., 31 Jan. 2013. Web. 17 Oct. 2014.
Processed foods include all that has been bagged, canned, boxed, etc. Not all are bad as some are more heavily processed than others. They contain different amounts of additives and preservatives that range from harmless to potentially damaging. Many have been modified from their original state, like high-fructose corn syrup, which comes from corn, to better fit the needs of the food industry. Some additives, like aspartame have been linked to cancer, diabetes and obesity.
The first level includes foods like bagged spinach, cut vegetables and roasted nuts which are minimally processed and generally simply pre-prepared just for convenience.
Level two includes canned fruits, vegetables and fish like tuna which require more processing but the nutrients are still highly present in the food; some products however are healthier than others due to the amount of additives.
Level three contains the foods with added ingredients for flavor and texture (like spices, sweeteners, oils, colours, and preservatives) which includes sauces, salad dressings, yogurt, cake and cookie mix.
The next step up are the products that are fully prepared and ready to be eaten which includes cereals, crackers, granola bars, deli meat, etc. They normally all contain unnecessary additives.
The food that receives the most processing are frequently the foods that are frozen after being pre-made like frozen pizzas and microwaveable dinners. Although they are exceptionally popular for their convenience, regular consumers should watch their sodium levels. Often times these meals contain between 700mg and 1800mg making staying under the daily limit of 1500mg more challenging.
Try to identify the names added sugar on an ingredient label, some include: aspartame, which is known to cause neurological damage, sucrose, lactose, fructose, glucose, anything ending in “ose”, high-fructose corn syrup, fruit juices, dextrin, honey, molasses, MSG and any other type of syrup.
Did you know that MSG (Monosodium glutamate) is present in 80% of processed foods with the purpose of tricking your body into thinking the food is a source of protein? BUT this amino-acid is known to be injected into rats and mice to induce obesity for scientific research. It increases your appetite by 40% and a Chinese study proved it causes weight gain regardless of caloric intake and physical activity. Additionally it causes negative effects on many of our body systems including the digestive, endocrine and nervous system. It also contributes to high blood pressure and hearing loss but despite this, it is still added to some vaccines, certain cosmetics, soaps, shampoos, pet foods, pharmaceuticals, and to food!
References:
Denny, Sharon, MS, RDN. "Surprise! This Is Processed Too!" How to Spot Healthy and Unhealthy Processed Foods from the Academy of Nutrition and Dietetics. Academy of Nutrition and Dietetics, May 2014. Web. 14 Oct. 2014.
Editorial Staff, familydoctor.org. "Added Sugar: What You Need To Know." Health Education. American Academy of Family Physicians, Jan. 2010. Web. 28 Sept. 2014.
Engel, June, and Michael Evans. The Complete Canadian Health Guide. Toronto: Key Porter, 2005. Print
"FDA Urged to Prohibit Carcinogenic "Caramel Coloring"" Center for Science in the Public Interest. Center for Science in the Public Interest, 16 Feb. 2011. Web. 18 Oct. 2014.
Fisher, Roxanne. "All You Need to Know about Sugar." GoodFood. BBC Worldwide Ltd, n.d. Web. 28 Sept. 2014.
"Food For Thought." MSGTruth. MSGTruth, n.d. Web. 17 Oct. 2014.
GSFA Online Food Additive Details for Glutamic Acid." Codex Alimentarius - Food Standards. Food and Agriculture Organization, World Health Organization, n.d. Web. 17 Oct. 2014.
Gunnars, Kris. "How Sugar Hijacks Your Brain And Makes You Addicted." Authority Nutrition. AuthorityNutrition.com, n.d. Web. 14 Oct. 2014.
"Hidden Sources of MSG." Truth in Labeling. Truth in Labeling Campaign, Mar. 2014. Web. 17 Oct. 2014.
Nelson, Jennifer K., R.D., L.D. "High-fructose Corn Syrup: Any Health Concerns?" MayoClinic. Mayo Foundation for Medical Education and Research, 27 Sept. 2012. Web. 06 Nov. 2014.
Ornales, Joislyn. "Dr. Oz: How Junk Food Affects the Body." YouTube. YouTube, 1 Aug. 2013. Web. Sept. 2014.
Kelly Crowe. The Science of Addictive Food. The National, 6 Mar. 2013. Web. Vid. 17 Oct. 2014.
Psychetruth Nutrition. Perf. Corrina Rachel. Truth About High Fructose Corn Syrup vs. Sugar. YouTube, 20 Apr. 2012. Web. Sept. 2014.
"The Good the Bad and the Ugly of Food Additives." Schwartz Labs. Schwartz Laboratories, n.d. Web. 18 Oct. 2014.
WebMD Feature from "Marie Claire" Magazine. "Your Brain on Sugar." WebMD. WebMD, n.d. Web. 14 Oct. 2014.
WebMD Feature, Martin Downs, MPD. "The Truth about 7 Common Food Additives." WebMD. Ed. Kathleen M. Zelman MPH, RD, LD. WebMD, LLC., 17 Dec. 2008. Web. 19 Oct. 2014.
Aside from the benefits of greatly reducing your chances of cancer, heart disease, high blood pressure, high cholesterol levels and other diseases, running your body completely or primarily off plant-based foods is an effective way to maintain and lose weight, stand up for animal rights, help the environment and contribute to a solution that could theoretically end world hunger. Slowly the number of people going vegetarian is rising. A study conducted by the Vegetarian Research Group (VRG) in 2013 concluded that there are 7.3 million vegetarians in America, 41% male and 59% female.
Animal rights
A primary reason for switching to vegetarianism is to stand up for the animals abused. Animals on factory farms are crammed into sheds and barns, overfed, overmedicated, compressed together in their own waste and mistreated from the time they are born until their last breath. Many never even get to see the light of day. By eating meat, you support the companies that run the industries giving them the power to continue what they are doing and in the way they are doing it.
Environment
According to a recent study by the United Nations, a global change in terms of diet, from meat to vegan is vital step towards reversing the worst effects of climate change. A surprising 51% of greenhouse gas (GHG)emissions are caused by animal agriculture making the livestock industry a larger contributor to global warming than the entire transportation industry! The Worldwatch Institute and the University of Chicago are among many who support this analysis. In 2008, a German study concluded that a vegan diet produces seven times less GHG than a meat eating human’s diet and it’s been estimated that it takes ten times as much fossil fuel, 1/3 the amount of water and 1/3 the amount of land to produce an animal based diet rather than a plant based one. Effects on the environment do not just end with global warming, land degradation, water shortage and pollution, extinction of certain species and habitat destruction are all worsened by the livestock industry. A statistic from the PETA organization (People for the Ethical Treatment of Animals) shows that 90% of the Amazon rainforest cleared since 1970 is being used for global meat production. By abstaining from the consumption of meat, we can greatly reduce our ecological footprint and the amount of overall harm done to our planet
End World Hunger
The People for the Ethical Treatment of Animals state that if everyone were to become vegetarians we could produce enough food to nourish the entire planet. In the U.S., farm animals alone consume over 80% of the corn produced, more than 95% of the oats produced and the global population of cattle eat enough grain to feed 8.7 billion people, which is more than our current human population. Taking into account the renewability and supply of resources, consuming meat is far less efficient than eating plants because it statistically takes sixteen pounds of grain to produce only one pound of meat. Altering how we use our resources can ultimately save millions of lives, both human and non-human.
The Risk of Missing Essentials
Whether it’s for moral, ethical, environmental or personal reasons, adopting a more vegetarian lifestyle can be beneficial in more aspects than one and obtaining all nutrients are just as possible as with animal-based diets. However, if you do not consume a wide enough variety of plant-based foods it is easy to become nutrient deficient. Arguments against a complete plant-based diet are that certain vitamins and minerals are more difficult to obtain such as vitamin B12 which is found in animal products. Strict vegetarians usually need to take supplements each day to ensure their body gets enough of this vitamin. Protein, although a concern for many vegan Americans, can easily be consumed through nuts, legumes, whole grain products, soy products and even vegetables like broccoli!
It is important to note that although there are great benefits to becoming vegan, it does not prevent you from obtaining optimal health if you do chose to include meat, dairy or egg in your diet. Lifestyle habits, choices and mental state are also attributes to your overall health in the end.
References
"Dairy Alternatives: Lactose & Dairy-Free." PETA. People for the Ethical Treatment of Animals, n.d. Web. 28 Sept. 2014.
Casalena, Nina. "The Vegetarian Resource Group Blog." The VRG Blog RSS. The Vegetarian Resource Group,, 18 May 2012. Web. 11 Oct. 2014.
Engel, June, and Michael Evans. The Complete Canadian Health Guide. Toronto: Key Porter, 2005. Print
Food, Inc. Dir. Robert Kenner. Perf. Eric Schlosser, Michael Pollan and Joel Salatin. Movie One, 2008. Netflix.
Food Matters. Dir. James Colquhoun and Carlo Ledesma. Perf. Vicky Blewitt, Ian Brighthope, Jerome Burne. Aspect Film, 2008. Netflix.
Forks Over Knives. Dir. Lee Fulkerson. By Lee Fulkerson. Perf. Lee Fulkerson, Matthew Lederman, Alona Pulde. Virgil Films & Entertainment, 2011. Netflix.
Friedrich, Bruce. "Top Ten Reasons To Go Vegetarian." Alternet. Birocreative, 19 May 2008. Web. 11 Oct. 2014.
"If Everyone Switches to Vegetables and Grains, Will There Be Enough to Eat?" PETA. People for the Ethical Treatment of Animals, n.d. Web. 11 Oct. 2014.
"Meat and the Environment." PETA. People for the Ethical Treatment of Animals, n.d. Web. 11 Oct. 2014.
"Media Center." PETA. People for the Ethical Treatment of Animals, n.d. Web. 10 Oct. 2014.
Moore, Allein. "50 Good Reasons To Become A Vegetarian." 50 Good Reasons To Become A Vegetarian. Korea Animal Rights Advocat, n.d. Web. 11 Oct. 2014.
Palmer, Ashley. "2011 Vegetarian and Vegan Stats." PETA. People for the Ethical Treatment of Animals, 2011. Web. 11 Oct. 2014.
Tuttle, Will, Dr. "What Would Happen to All the Animals If Everyone Went Vegan?" One Green Planet. N.p., 20 Nov. 2013. Web. 11 Oct. 2014.
"Vegetarian Statistics." Statistic Brain RSS. Statistic Brain Research Institute, n.d. Web. 10 Oct. 2014.
"Vegetarianism In America." Vegetarian Times. Cruz Bay Publishing. Inc., an Active Interest Media Company., n.d. Web. 11 Oct. 2014.
"Why Animal Rights?" PETA. People for the Ethical Treatment of Animals, n.d. Web. 11 Oct. 2014.
"Why Go Veg?" Vegetarian Times. Cruz Bay Publishing. Inc., an Active Interest Media Company., n.d. Web. 10 Oct. 2014.
"Why Go Vegan?" The Vegan Society. The Vegan Society, n.d. Web. 12 Oct. 2014.
Many people, including cardiologist William C. Roberts, the North American Vegetarian Society, and Dr. Neal D. Barnard, founder of Physicians Committee for Responsible Medicine (PCRM), argue that despite how meats, poultry and animal products are largely incorporated in the human diet, especially in the American diet, humans are designed to live more like herbivores and less like the omnivores most of us are. An herbivore’s body is much more compatible to ours than a carnivore or omnivore, which supports this argument. See the following table for a brief(ish) comparison.
(Charts are still not my friends guys, bare with me!)
It could also be noted that carnivores pant, lap up water and have an instinct to kill and feed off dead carcasses, whereas herbivores and humans perspire, sip or suck up water and typically feel uninterested in killing and tearing flesh off a living or dead creature. Dean Ornish, medical doctor, founder and president of the non-profit Preventive Medicine Research Institute and Clinical Professor of Medicine at the University of California, San Francisco proved that eating meat is linked to various chronic health conditions like heart disease but that it can be reversed with a vegetarian diet. The question posed is, if humans were designed for meat, then why is it killing us? Just because we can eat it does not mean we should. Medical Doctor Milton R. Mills gave the example of house cats in his article “Comparative Anatomy of Eating”. They can and are frequently fed vegan and omnivore diets when they should be strictly carnivorous.
References:
"Are Humans Omnivores." Lavistachurchofchrist. La Vista Church of Christ, 21 Jan. 2014. Web. 09 Nov. 2014.
"Carnivore, Omnivore, or Herbivore." Powered By Produce. WordPress, 09 June 2010. Web. 11 Oct. 2014.
Vegetarianism is a practice where one refrains from consuming meat, fish and/or any animal-product. Although this seems pretty straight forward, there are three different levels of vegetarianism:
Lacto-ovo-vegetarianism
According the Vegetarian Society of the United Kingdom, this is the most common type of vegetarianism. It consists of a diet highly plant-based (i.e. nuts, seeds, grains, fruits and vegetables), excluding fish, meat, and poultry but allowing for the consumption of both egg and dairy.
Lacto-vegetarianism
This diet is nearly identical to that of lacto-ovo-vegetarians but instead of including both dairy and eggs, they exclude the consumption of eggs and anything made with eggs.
Vegan
Vegan is the strictest form of vegetarianism. This way of life excludes the consumption of all animal-products including any product that is produced with an ingredient that derives from animals.
Note: Pescatarians are commonly mistaken as vegetarians however they are not. Although this practice excludes the consumption of poultry and meat, in includes fish and various sea foods in the diet.
References:
Engel, June, and Michael Evans. The Complete Canadian Health Guide. Toronto: Key Porter, 2005. Print
Forks Over Knives. Dir. Lee Fulkerson. By Lee Fulkerson. Perf. Lee Fulkerson, Matthew Lederman, Alona Pulde. Virgil Films & Entertainment, 2011. Netflix.
There are 13 vitamins essential to human life, vitamin A, C, D, E, K, and the 8 B vitamins. These vitamins are absorbed by and transported through the body in one of two ways. Some are fat-soluble, meaning they are integrated into the general blood circulation of the body by the lymph. What is not used by the body is stored in the body tissues, where they stay until the body needs them. It is possible that because they do linger in the body’s tissues, too much of a vitamin could be accumulated resulting in a potentially dangerous condition in the body called hypervitaminosis. Despite it seeming more plausible to have an excess amount of these vitamins, it is possible to have a deficiency if your fat intake is too low or if fat absorption is hindered by things such as use of certain drugs or by a diseases like cystic fibrosis. Deficiency of any vitamin of course can cause issues in the body as each vitamin has specific characteristic and properties to ensure the body functions as it should.
(Charts are tricky things to make images - bare with me!)
Minerals are also essential components for the development and maintenance of the body. They are divided into two sub groups: macrominerals and trace minerals. Macrominerals are those of which that are present in greater quantities in the body and trace minerals are only present in small quantities. Despite the quantity variation, the amount needed of each mineral does not dictate their importance.
Macrominerals include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluorine, and selenium, molybdenum and chromium.
The following are the functions of some minerals whose presence in our body is most commonly emphasized.
Calcium is crucial for maintaining and building strong bones and teeth, maintaining nerve and muscle action, regulating blood pressure, transporting materials through the cell membranes. It is lost through urine, sweat and feces thus those who exercise frequently need a greater quantity of calcium then those who are sedentary. If you do not get enough calcium, your body takes from your bones which can contribute to osteoporosis. You can commonly find this mineral in dairy products, leafy green vegetables and soy products.
Phosphorus also contributes to the development and maintenance of healthy bones and teeth as well as helps the body produce energy. This mineral is vital to maintain proper cell function and is present in every cell membrane in our bodies. It is most commonly found in dairy, meat and fish.
Magnesium promotes proper muscle and nerve function, steadiness of heart rhythm and helps maintain bone strength. Additionally, it helps the body create energy and make proteins. You can find magnesium in whole grains, nuts, seeds, green leafy vegetables, potatoes, beans, avocados, bananas milk and chocolate!
Potassium like magnesium promotes proper muscle and nerve function. Rich amounts can found in bananas, tomatoes, potatoes, green vegetables, citrus fruits and legumes.
Chloride is an important electrolyte in the blood that helps regulate the amount of fluid inside and outside of your cells. It also helps the body maintain a proper blood volume, blood pressure and pH of body fluids and is most commonly ingested in the form of table salt (sodium-chloride). Excess chloride in the body is expelled through urination.
Sulfur is another important mineral in the body that is present in four amino acids - methionine, cystine, cysteine and taurine – and vitamins B1 and B3. It is an important component involved in protein synthesis and is known for its characteristic odor that can be smelled when something like hair is burned. Keratin is a protein that contains large amounts of the amino acid cystine, which is present in the skin, hair and nails. It is the sulfur that promotes the strength, health and growth of these areas. Some sulfur food sources are eggs, dairy, seafood, poultry, onions and garlic.
Zinc helps strengthen the immune system, the body’s system for fighting off illness and infection, promotes cell growth, fertility in both genders and assists the healing of cuts and other wounds. You can find sources of zinc in foods such as beef, pork, chicken meat, nuts like cashews, almonds and peanuts and legumes like beans, split peas and lentils.
Iron is needed by the body mainly because it is vital to the formation of hemoglobin, an aspect of red blood cells that allows for the transportation of oxygen throughout the body from the lung - a process essential to life. It also helps the muscles store and use oxygen. Having too little iron leads to a condition called anemia, which affects the proper functioning of multiple organ systems. According to the United States Center of Disease Control and Prevention (CDC), the most common nutritional deficiency is iron deficiency, which is a big problem. It can delay or prevent the development of normal mental function in infants and contribute to premature births in pregnant women. These babies are more likely to have health problems or die within their first year of life than those who are carried to full term. Anemia also affects memory and other mental functions as well as causes fatigue thus increasing the difficulty of physical work. Sources of iron are red meat, tuna, salmon, eggs, beans, leafy green vegetables and whole, enriched grains like oats.
To summarize, a deficiency of minerals and vitamins may cause and contribute to certain health issues such as anemia, irreversible nerve damage, visual impairment, weakened bones, spina bifida, brain development impairment, physical disabilities, infection, immune function impairment, neurological deterioration, heart failure, pellagra and more. Pregnant women should be exceptionally attentive to potential nutrient deficiencies because they are crucial to the development of their child. Insufficient amounts could lead to severe birth defects and infant mortality. Do not underestimate the importance of one nutrient; they are in our bodies for a reason!
How to Organize Your Day
Knowing all nutrients our bodies need and the consequences of insufficient amounts can sometimes be overwhelming. How will you know what foods to eat and how often to eat them? How will you know if you are lacking anything? If you are exceptionally concerned, or extremely curious, there are tests your doctor can perform to determine the amount of minerals and vitamins in your body. However, eating a balanced diet with plenty plant based foods and receiving enough sunlight should supply your body with these essentials. Recording the food you eat for one average week could also provide you with an overview if that is what you think you need, however it is not necessary to ensure good health. Read nutritional labels in the store and compare multiple of the same type of product to make the wisest choice for you.
The eatwell plate provided by the National Health Services (NHS – UK)
Schaeffer, Juliann. "Color Me Healthy — Eating for a Rainbow of Benefits." Today’s Dietitian Nov. 2008: 34. Color Me Healthy - Eating for a Rainbow of Benefits. Great Valley Publishing Company, Inc., Nov. 2008. Web. 13 Oct. 2014.
Ward, Elizabeth, MS, RD. "The Risks of Excess Vitamins and Other Nutrients." WebMD. WebMD, LLC., 28 Aug. 2011. Web. 13 Oct. 2014.
"How Do I Get the Vitamin D I Need?" Vitamin D Council. Vitamin D Council Organization, n.d. Web. 12 Oct. 2014.
Rubin, Julian. "Vitamin Chemical Properties, Physical Properties and General Information." Chemistry Quick Facts. Patent-Invent.com, Apr. 2011. Web. 12 Oct. 2014.
Porterfield, Veronica. "The Signs of Toxins in Your Body." LIVESTRONG.COM. LIVESTRONG.COM, 27 Dec. 2009. Web. 12 Oct. 2014.
Kovacs, Betty, MS, RD. "Fat- and Water-Soluble Vitamins." MedicineNet. Ed. William C. Shiel. MedicineNet, Inc., 17 Jan. 2007. Web. 12 Oct. 2014.
Evert, Alison, MS, RD, CDE, Nutritionist. "Pantothenic Acid and Biotin: MedlinePlus Medical Encyclopedia." Medline Plus. Ed. A.D.A.M. Health Solutions,, David Zieve, and Nissi Wang R. Eltz, Stephanie Slon., U.S. National Library of Medicine., U.S. Department of Health and Human Services., National Institutes of Health., A.D.A.M., Inc., 14 Sept. 2014. Web. 12 Oct. 2014.
Evert, Alison, MS, RD, CDE, Nutritionist. "Vitamins: MedlinePlus Medical Encyclopedia." Medline Plus. U.S. National Library of Medicine., U.S. Department of Health and Human Services., National Institutes of Health., A.D.A.M. Inc., 9 Oct. 2014. Web. 12 Oct. 2014.
Nutrition labels are one of the most efficient ways to determine what foods you want and which you don’t. By comparing multiple different ones of the same types of products, you can see which ones are better for your health and which ones can stay on the shelf! It is required that all prepared foods such as breads, cereals, canned and frozen foods, snacks, drinks, etc. have these labels, however labeling for raw produce is optional. But what should you be looking at? Everything – all for different purposes!
Calories are the amount of energy that is in the given serving size. They are a main ingredient in eating for weight loss, weight gain and weight maintenance. Every day our bodies exert the energy we provide for it to perform all bodily functions from making our hearts pump blood to making us run. If you consume more energy than you burn, it is stored as fat and retrospectively if you eat less than you burn your body uses the stored energy making you lose fat. According to the Food and Drug Administration (FDA), for a diet consisting of approximately 2000 calories, 40 calories in a food is low, 100 is moderate, 400 or more is high.
How many calories do you need? Consult the table below for an approximation.
*Table provided by WebMD
Note that the listed levels are based on the Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report of 2002. The results were taken from an average and are not necessarily exact to your caloric needs, they are estimations. Health conditions, height, current weight level and physical activity are all factors that determine what is needed by your body.
Sedentary individuals are those that get little to no physical activities other than the typical day requirements.
Moderately active are those who are slightly active, participating in activities like walking an extra 1.5-3 miles a day or any other light sport for at least 2 and a half hours each week.
Active individuals are those who participate in vigorous or moderate to high intensity leveled activities frequently, usually getting at least an hour of exercise each day.
Fats, trans fats, saturated fats are nutrients that people generally get enough of and frequently get too much of. The FDA recommends limiting these nutrients as too much of them can increase your risk of certain chronic diseases like heart disease and high blood pressure. Trans and saturated fats are usually solid at room temperature, have a tendency to raise LDL-cholesterol in your blood and can be found in margarines, salad dressings, chips, baked goods, animal fats and much more. Although there are bad fats, there are also good fats like polyunsaturated fats, which have a tendency to lower blood levels of the harmful LDL-cholesterol, and monounsaturated fats. These can be found in a variety of seeds like flax and sunflower as well as most nut-oils, olive oil and canola oil and oceanic fish. We need fat in our body as it enables it to transport, store and absorb the fat-soluble vitamins A, D, E and K which help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system. It also provides us with insulation and a protective cover for vital organs, as well as supplies us with the omega-3 and omega-6 fatty acids, which are not produced by our body but are needed. Dry skin and lifeless hair may be a sign you are not getting enough of omega.
Cholesterol is a white, waxy fat produced by the liver, essential to human life that can also be found in and consumed through any animal tissues. It is required in the body to produce vitamin D and certain hormones (e.g. testosterone, oestrogen, adrenal), build cell membranes, aid in proper metabolic processes and produce bile acids that help the body digest fat and absorb certain nutrients. It is not necessary that we make it a part of our diet since our liver produces sufficient amounts but most of us do. Studies suggest that half of North America over the age of 30 have blood cholesterol levels above the healthy limit. According to the Center of Disease Control and Prevention (CDC), high LDL-cholesterol is one of the major factors for heart disease along with smoking and high blood pressure. In order to reduce your LDL-cholesterol level it is recommended to get regular physical activity, avoid smoking and limit your diet of trans fats, saturated fats and cholesterol.
Sodium is another nutrient that nutritionists recommend you limit your intake of. This mineral increases your blood pressure thus your risk for heart disease. According to Health Canada, the average Canadian consumes 3400 mg of sodium a day which is more than double the recommended dose of 1500 mg. Sodium is highly found in processed food, a single bowl of cereal can have 300 mg of sodium, a hot dog can be 800 mg and a slice of pizza can range from 600 to 1500 mg! It is an easy mark to pass but if you’re looking to decrease your intake you should limit the amount of salt you add to foods and the amount of process foods you eat while increasing your intake of fruits and vegetables.
Carbohydrates (carbs) are transformed in your body to make glucose (sugar), the fuel that your body needs to keep everything running. You can find them in fruits, vegetables, breads, cereals and other grains, milk, and milk products and all foods containing added sugars (like cakes, cookies, beverages, etc.). They are either used immediately by the body or stored in your liver and muscles for another time. Despite it being stored, carbohydrates are less likely to be stored as fat than protein or fat. They are divided into two categories: complex and simple.
Simple carbs, also called simple sugars are are sugars found naturally in foods such as fruits and vegetables as well the sugars that are added into foods during food processing. They give food a sweet taste but they also quickly raise blood sugar levels.
Always check the ingredients list for added sugars. Some includes: High-fructose corn syrup, lactose, sucrose, fructose, dextrose, syrup, molasses and fruit juice concentrates
Complex carbs, also known as polysaccharides are starches usually composed of various linked sugar molecules that take a longer time to break down. They contain more fibre and can also be found in fruits and vegetables but whole grains, refined grains and beans. Of the two they are the healthier carbs.
Fibre is widely known for its ability to relieve constipation but it offers many other health benefits such its ability to help you to maintain a healthy weight. Fibre-rich foods keep you full longer because they take a longer time to digest and pass through your system, some do not even digest. Studies also suggest that they lower your risk of diabetes by preventing spikes in the blood sugar levels and heart disease. Like carbohydrates, there are two categories for fibre, soluble and insoluble.
Soluble fiber, which dissolves in water, helps lower blood cholesterol levels, by preventing its absorption in the blood stream, as well as glucose levels. Some examples include brown rice, oats, legumes and some seeds.
Insoluble fibre, which does not dissolve in water, promotes healthy bowel movements. Some examples include whole-wheat flour, wheat bran, nuts, beans and vegetables like cauliflower, green beans and potatoes.
Examples of other rich fibre foods are kidney beans, lima beans, Brussels sprouts and carrots.
The Canadian Health Guide recommends between 25g and 30g of fibre each day. Unfortunately eating large quantities of fiber can cause bloating, especially when you are not used to that level of consumption. It should subside within a week or two. If not, contact your doctor or lower your intake. If trying to increase your fibre intake, do it slowly to lessen your chance of bloating.
Protein is commonly found in meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds. It is the amino-acids in protein that are vital for our survival; they are building blocks of our body. Both animal and plant proteins are broken up into the constituent amino-acids during digestion, which our cells then change into human proteins like hemoglobin, insulin and keratin. When you exercise, your protein needs increase to provide the muscle mass, enzymes and red blood cells you need. Of course, when too much protein is ingested, it too is stored as fat. The United States Department of Agriculture (USDA) recommends both men and women consume 0.8g per kg of body weight or 37g per pound each day.
Sugars are simple carbohydrates that your body uses as fuel but that have no other nutritional value. Fructose and lactose are two natural sugars, which are those that occur in things like fruits, milk, vegetables and certain grains. Added sugars like high-fructose corn syrup are common in processed foods and beverages like sodas. They give the bulk to foods like ice cream and help maintain the freshness of baked goods. In addition, they make a products taste more appealing to consumers which is why they are so popular. Unfortunately, excessive sugar contributes to health problems such as tooth decay, obesity, difficulty controlling type II diabetes and heart disease. The American Heart Association (AHA)recommends only 6tsp/day for women (~100 calories) and 9tsp/day for men (~150 calories) however; the average American consumes 22 teaspoons of sugar each day!
Ways to decrease sugar intake:
Limit candy, baked goods and other sweets.
Make wise choices in terms of meals and snacks. Opt for fruits, veggies, lean proteins and whole grains.
Choose water over soda or other sugary beverages including most fruit juices, which generally have a lot of unnecessary added sugar.
When baking, cut back on the sugar by using sugar substitutes like unsweetened applesauce to reduce the overall quantity of sugar in the recipe.
Nutrient Requirements
1g of fat = 9 calories
1g of protein = 4 calories
1g of carbohydrates = 4 calories
~30% of calories should come from fat
Cholesterol: WHO recommends limiting cholesterol intake to 250mg a day with a maximum of 500mg.
Sodium: Health Canada recommends 1500 mg a day
Carbohydrates: Health Canada recommends that it should make up ¾ of your diet
Fibre: 20g to 30g per day
Protein: USDA recommends 0.8g/kg or 37g/lb of body weight
Sugar: AHA recommends between 100-150 calories worth per day.
References:
"How to Understand and Use the Nutrition Facts Label." U.S. Food and Drug Administration. U.S. Department of Health and Human Services, 18 June 2014. Web. 28 Sept. 2014.
"Guidance for the Food Industry on Reducing Sodium in Processed Foods." Guidance for the Food Industry on Reducing Sodium in Processed Foods [Health Canada, 2012]. Health Canada, 12 Sept. 2012. Web. 28 Sept. 2014.
"What Causes High Blood Cholesterol?" National Heart, Lung and Blood Institute. U.S. Department of Health and Human Services., National Institutes of Health., 19 Sept. 2012. Web. 28 Sept. 2014.
Division for Heart Disease and Stroke Prevention. "Heart Disease Facts." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 26 Sept. 2014. Web. 28 Sept. 2014.
"Why Do I Need to Eat Fat?" CalorieKing. CalorieKing Wellness Solutions, Inc., n.d. Web. 28 Sept. 2014.
Mcgee, Lemuel C. "Calories Still Count." Journal of Occupational and Environmental Medicine 7.3 (1965): 108-11. Dining. The Regents of the University of California. Web. 28 Sept. 2014.
"Know Your Fats." Heart. American Heart Association, Inc., 31 July 2014. Web. 28 Sept 2014.
"Labeling & Nutrition." U.S. Food and Drug Administration. U.S. Department of Health and Human Services., U.S. Food and Drug Administration, 13 June 2014. Web. 28 Sept. 2014.
"What Is Cholesterol?" KidsHealth. Ed. Mary L. Gavin. The Nemours Foundation, 01 July 2013. Web. 12
"Cholesterol." Better Health Channel. Ed. Baker Heart and Diabetes Institute. State Governement of Victoria, Oct. 2013. Web. 12 Oct. 2014.
"Protein Fact Sheet." The Dr. Oz Show. Harpo, Inc., 16 May 2013. Web. 11 Oct. 2014.
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