posted on Feb, 17 2011 @ 04:47 PM
Now that I have your attention, Recently it has come to my attention that there are not a whole lot of members on the boards that truly understand
nutrition.. So I would like to take this time to use my expertise in the field to inform, And maybe help guide some of the members to live a more
Lets start at the beginning.. How to read a Nutrition label, this photo will give you a basic idea on how to read the labels..
So moving on..lets talk for a minute, about diet food vs normal food.. just because it says diet or reduced fat, does not make it healthy. In fact in
most cases it is usually quite the opposite. Think about diet soda for a minute.. It contains a known poison (aspartame),As a sweetener in place of
sugar, to cut out the calories. I can't stress to you enough how much you should avoid diet soda.. You should avoid any aspartame containing product
like you want to avoid a heart attack. So that being said, back to the subject.. Lets use peanut butter as a example.. Lets compare Skippy regular
peanut butter to Skippy reduced fat peanut butter..
Now as you can see the Skippy regular has 16g of fat, 7g of carbs, and only 3g of sugar.. While the Skippy reduced fat has 12g of fat, 15g of carbs,
and 4g of sugar.. So whats bad about that you ask ?, They cut out some of the fat right.. This will make it better for you right ? Qrong!! The fat in
peanut butter is good fat, It is almost NEVER stored, and the body burns it for fuel. So you see we now have traded healthy fats, that can't be
stored.. For more unhealthy carbs and a extra gram of sugar.. not all fats are bad for you..In fact you need some fat in your diet. But you need to be
careful what kinds of fat you choose to include.. Witch brings me to my next point..
Fat is not the enemey
A lot of people are unaware of the fact that not all fat's are bad..In fact some fat's are essential for the body too
function properly.. So what are the essential ones ? And what are the bad ones..? Lets start with monounsaturated fats,
These fats can be found in nuts, canola, and olive oil.. Monounsaturated fat lowers total cholesterol..And they also
help with weight loss goals.
Next on the list is polyunsaturated fats..These fats are found in salmon, tuna fish, corn, soy, and pretty much all seafood..This fat is typically
referred to as omega-3, These fats also help lower cholesterol, And are considered
essential for heart health.
Now the bad fats. Saturated fat is first on this list. Saturated fats raise total blood cholesterol,And are almost always stored.
Next trans fats, trans fats were invented when scientists began to "hydrogenate" liquid oils, so that they could withstand better in food production
process, and the end result provided a better shelf life. this fat should always be avoided.. First of all it is not natural, second the body will
almost always store it.
So now you know a little about essential fatty acids, And of course fatty acids to avoid. moving on to Carbs,
Fast, and Slow burning carbs.
So what is the difference.. Fast carbs (bad carbs) break down into glucose very fast and stimulate insulin really fast into the bloodstream,
effectively spiking your blood sugar level. now when I say bad carbs I say it because these are the carbs people on a diet usually try to avoid..
However there not always bad the best time to spike your insulin levels is post workout (after a long jog,strength training, etc.) Basically after
physical activity. But you should do this in moderation and always combine with protein. These kinds of carbs are typically found in cookies,
chips,candy bars etc.
Now on to the slow burning carbs (good carbs). Slow burning carbs are usually found in whole grain products, oatmeal, rice, bread etc.., Now these
carbs burn slower.. In general since the body takes a little longer to break these down, they give you energy for a longer period of time.. Plus they
will keep you feeling full for longer periods of time..Further helping you lose weight if that is you goal.People often refer to these carbs as
Now to finish things off i would like to discuss the importance of protein..
This is the definition for protein, Any of a group of complex organic macromolecules that contain carbon, hydrogen, oxygen, nitrogen, and usually
sulfur and are composed of one or more chains of amino acids. proteins are fundamental components of all living cells and include many substances,
such as enzymes, hormones, and antibodies, that are necessary for the proper functioning of an organism. they are essential in the diet of animals for
the growth and repair of tissue and can be obtained from foods such as meat, fish, eggs, milk, and legumes.
Now I shouldn't have to tell you how important protein is to a diet.. A diet high in protein will give you more muscle definition, And the more
muscle you have means that, the more calories that you consume won't be stored.. they will go towards fueling and building muscle tissue. This will
lead to minimal fat gain as, most of what you consume (as long as you make healthy decisions) will not be stored by the body, it will burn it trying
to sustain muscle mass.
I would like to add I worked in the nutrition field for almost 4 years, and I was a personal trainer for 2 of those years. so any diet questions, or
fitness questions you may have I would be more then happy to answer for you.