Made with for a healthy lifestyle

Understanding Food Labels: Protein

/ comments by dreynolds

Getting enough protein in the American diet really isn’t as hard as you think.  The amount of protein needed by the body is not as much as some would have you believe.  Most Americans get enough protein PLUS SOME.  But let’s start at the beginning.

Proteins are part of every cell in the body.  They are called “building blocks” because they make up cell walls, bone, muscle, blood vessels (and the blood inside them), hormones and more.  The body is constantly breaking down body proteins and replacing them.  For that reason, you need to replenish protein on a daily basis by eating foods that contain protein.

Some people believe that protein is only found in animal foods.  That is just not true – remember that protein is a part of every cell, so even plant foods contain some.  When you eat animal meats such as beef, poultry and fish, you are actually eating the muscle of the animal.  For this reason, the protein content is higher and called a “complete protein”.  But in the same vein, you also can eat less and easily meet your body’s needs (which is what a lot of people tend to forget).

To be considered a complete protein, a food must contain each of the eight essential amino acids.

It may be more challenging to get enough protein as a vegetarian, but it can easily be accomplished by eating beans, tofu, eggs and milk (if you are lacto-ovo vegetarian), and grains.  Usually these foods are missing at least one amino acid and are called “incomplete protein”.  However, if you are missing one amino acid (say, corn is missing lysine) and you eat another source of that amino acid (beans), you complete the protein profile.

OK, so how do you know how much protein to get each day?  You can estimate your personal needs by using the following equation:

  • First, find your weight in kilograms by dividing your weight in pounds by 2.2.
  • Take that result and multiply by 0.8-1.0 to get an estimate on the number of grams of protein to consume in a day.  *Keep in mind that if you are overweight, this will overestimate protein needs – protein is only used by lean tissue.
  • Example:  for a 175 pound man (79.5 kg), it can be estimated that he needs 80 grams a day (rounding up).

If you have already calculated your calorie needs, you can estimate protein needs another way – by calculating 20% of your total calories for protein.  Then divide that number by 4.  Example:  2000 calories x .20 = 400 calories in protein divided by 4 calories per gram = 100 grams of protein per day.

With protein, keep in mind that unless you are a professional athlete or serious body builder (or are pregnant, underweight, or a growing child), more is not always better.  Getting 2.0 grams per kilogram versus 1.0 g/kg is not going to build muscle unless you have a situation where you need dietary sources to build or rebuild tissue.  Excess protein, like excess carbs or fat, will be converted and stored as fat.

Helpful? translations . .

Understanding Food Labels: Calories

/ comments by dreynolds

How many calories should you eat in a day?  One survey found only one out of every 8 adult Americans actually knows the answer to this question.  In addition, although most people are aware that to lose weight one must lower overall caloric intake, calculating the number of calories eaten in a day is confusing.  Enter the Nutrition Facts label – which actually can confuse the issue even more, unless you understand how to read between the lines.

The first order of business is to estimate the number of calories you need in a day for basic metabolism.  Remember, though, that this is just an estimate based on a clinical formula!  There are many factors that influence metabolism, but here is a good place to start.

You will first need an accurate weight and height – and you can’t lie about your age.

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years )

Just a note:  If you are significantly overweight, this equation may overestimate calorie needs because fat stores do not metabolize calories at the same rate that lean muscle tissue does.  We’ll deal with that in a minute.

Once you get BMR (which stands for basic metabolic rate), multiply the result by an activity factor.  This will increase total calorie needs based on how active you are:

  1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  3. If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

If you wish to lose weight, subtract 500 calories (which will potentially result in a 1 pound per week weight loss), and you have an estimation of how many calories you need in a day.

Now head for the Nutrition Facts label on that food you are about to eat.  The total number of calories in a food is derived by adding together fat, carbohydrate, and protein (the macronutrients).

Calories = (fat grams x 9) + (carbohydrate grams x 4) + (protein grams x 4)

Keep in mind that the calories derived from this equation may be slightly off because calories listed on the Nutrition Facts label are rounded up or down to the nearest 0 or 5 (usually down, so be aware you may be eating more calories than you think).

Keep a food diary of the calories you eat in a week.  At the end of the week, weigh yourself.  If you lost or maintained, the calorie calculation you did above may be right on point.  If you gained, first be sure you were truthful (a common problem!) then adjust your calorie estimation down by 100 calories.  Keep working in small increments like this to find your unique balance for calorie needs. ask questions Company formation . .

Understanding Food Labels: Where it all started

/ comments by dreynolds

The “Nutrition Facts” label is the go-to place on a food package for most of the nutritional information you need to plan a healthful diet.  But just like cell phones and GPS and other items we use every day, it hasn’t always been there.  So who created the Nutrition Facts label, what information does it provide, and what information does it lack?

The Nutrition Facts label was mandated for most food products under the Nutrition Labeling and Education Act (NLEA) of 1990.  The law gives the US Food and Drug Administration (FDA) the authority to require nutrition labeling of foods regulated by the agency.  It also requires that nutrition claims, such as high fiber and low fat, meets FDA regulations.

Almost every food must bear the Nutrition Facts label and the information presented must be consistent.  However, there are some exceptions to the rules.

  • Foods that contribute very few nutrients, such as plain coffee, tea, and spices are not required to provide nutritional information.
  • Foods produced by small businesses or foods produced and sold in the same establishment do not carry the label.
  • Very small packages (less than 12 square inches in total surface area) may instead provide contact information on where to find the Nutrition Facts.

Every food label must prominently display and express the following information in ordinary words:

  • The common or usual name of the product
  • The name and address of the manufacturer, packer, or distributor
  • The net contents in terms of weight, measure or count
  • The ingredients in descending order of predominance by weight
  • The serving size and number of servings per container
  • The quantities of these specific nutrients:  calories, calories from fat, total fat, saturated fat, trans fat (as of 2006), cholesterol, sodium, total carbohydrate, dietary fiber, sugars, protein, vitamin A, vitamin C, Calcium and iron.

Labels must also give information about how certain nutrients fit into an overall dietary plan, such as less than 300 milligrams of cholesterol is recommended for someone consuming a 2,000 calorie diet.

For more on the requirements of the Nutrition Facts label, visit www.fda.gov for an exhaustive list of rules and regulations.

Nutrition 101: All About the Energy Nutrients

/ comments by dreynolds

The word “energy” is splattered across food labels and dietary supplement products as an enticement to buy the product and instantly be transformed from a couch potato into a marathon runner.  But what does the word energy actually mean in terms of nutrition?

The true definition of energy is a force that moves an object.  In biology, energy is an attribute of all biological systems that keeps the organism functioning properly.   When we talk about energy as a general term, we are usually referring to the opposite of fatigue – as in “I have a lot of energy today!”   The source of our energy that creates our ability to do work – from the kind we are aware of like walking and running to the stuff that happens behind the scenes, like digestion and heart beating – is food kilocalories (often shortened to just “calories”), provided by carbohydrate, protein, and fat.

Over the course of a day, a body needs a specific number of kilocalories in order to survive.  Too few calories and our body will shut down some functions in order to conserve energy.  Too many calories and the body will store the excess for future use, such as during times when adequate calories are not available.  The number of calories a person needs is based on a variety of factors, including gender, age, and activity level.

Carbohydrates contribute 4 calories per gram.  In biochemistry, a carbohydrate is an organic compound that consists of carbon, hydrogen, and oxygen.   The basic form of a carbohydrate is a saccharide or sugar.  You will sometimes hear table sugar called a “disaccharide” or a starch called a “polysaccharide”.  This describes how they are chemically put together, but the basic molecule is the same.  That is why when someone says “carb” it means anything made with a basic sugar molecule – from simple sugars in candies and simple starches in potatoes to the more complex carbohydrates in whole grains and fiber.

Proteins also provide 4 calories per gram.  The most basic part of a protein is an amino acid, which are grouped together to form different types of “peptides.”  Proteins for the most part are building blocks for structures inside the body, including virtually every cell such as muscle, bone, and even blood cells.  Proteins are also used for cells that carry out chemical reactions in the body, called enzymes, that is part of our metabolism.  If protein is taken in based on needs, it will be used to repair the daily damage that occurs in a functioning being.  Too much protein is not stored in muscle, contrary to popular belief; it is converted and stored as fat.

Fats are essential components of the diet, but contribute more calories per gram (9) than either protein or carbohydrate, which is why they are often suggested to be avoided when trying to cut calories to lose weight.   Chemically, fats (or oils or lipids) are composed of smaller fatty acids that can be grouped in such a way that they are considered “saturated” or “unsaturated”.  Fat is used for important body functions, like protein, in the skin, hair, and body organs.  Fat can also be stored for energy when the body is in need of an extra fuel source.

Alcohol is a compound that also contributes energy, but it is not frequently referred to as a nutrient because it interferes with the growth, maintenance, and repair of the body.  However, it does contribute 7 calories per gram, and can be stored as fat just like the other energy nutrients.

Products such as dietary supplements or “energy” drinks usually do not actually contribute true fuel to the body, unless they contain calories.  Energy supplements usually contain B vitamins, which are used as assistants in the process of metabolism, but do not actually provide energy on their own.  Many energy drinks contain caffeine, which produce a feeling of stimulation, but also does not provide any actual energy for bodily functions.  That’s not to say that these products don’t have their place in an overall healthy diet – but hopefully this will help squash some of the confusion around the use of the term “energy”. web archive . Loilafinworkme

Why Do We Eat?

/ comments by dreynolds

Have you ever really thought about it before?  Why do we eat?  It is not always because our bodies send us a signal that it requires fuel for daily activity.  If it were, no one would be overweight, because we would know when to eat and when to stop.  If the need to eat were purely biological, we likely would eat healthful foods, knowing that the body needed certain nutrients to survive.

Each day, several times a day, we are presented with a variety of “food opportunities”.  People decide what to eat based on multiple factors.  As they say, knowledge is power, so knowing why you eat is the first step toward creating a better, healthier diet.

Personal Preference/Taste

Of course, when faced with two food choices, say rice cakes or chocolate cakes, most people will go with the one that tastes the best.  But for each person this is very individual.  Some people have a sweet tooth, and some prefer a salty snack.  Some people love hot and spicy foods, while some people can only tolerate mild.  Some research indicates that much of our food preferences are influenced by genetics, but obviously environment has an influence.  If you grew up in the South, for example, you probably choose grits over cream of wheat for breakfast in the morning.

Habit

Have you ever been faced with a bowl of fruit (for example) and always go for the apple?  Or perhaps you always have cereal for breakfast each morning, or you always eat certain foods together – like meat loaf and mashed potatoes (one of my favorite combinations).  Some foods are selected out of habit and not really given much thought.  Eating familiar foods can also be a source of comfort, but keep in mind that eating a variety of food is the best way to ensure you receive all (or most) of the essential vitamins and minerals.

Social Interactions

Social events almost always involve food.  When you call friends for a get-together, isn’t it almost always centered on food somehow?  Many people have a difficult time losing weight during the holidays, for example, because Thanksgiving and Christmas meals usually involve large family dinners.   Even sad events may involve food – a southern tradition when someone passes away is for people to provide the family with meals for several days.  The key for social situations is to have a strategy for how you will eat once you are there.

Availability, Convenience and Economy

Especially in today’s economy, people may make food choices based on cost.  (Brand name or generic?  Do I have a coupon?)  Buying foods in certain seasons may affect your food choices.  Strawberries in the spring cost about half as much as strawberries in the winter, for example, so budget-conscious shoppers may not get enough fresh vitamin C foods in the winter.  People also consider convenience when making purchases, especially busy families with working parents.  Fast food and packaged foods are common during chaotic days; however the health implications of these types of food can void the time and money savings.

Positive and Negative Associations

Have you noticed that when you experience an upset stomach after eating a food that it may be some time before you separate the negative feelings from that food?  For example, if you get food poisoning from a tuna sandwich (as I did), even just the smell of fish may bring back the memory of being sick.  Foods are also associated with positive emotions, like the smell of hot cocoa brings back fond winter memories of ski trips or coconut makes you think of the beach.

Emotional Comfort

One of the most common reasons people give for overeating is that the food brings them emotional comfort.  People eat out of stress, depression, to relieve boredom, or to fill a void.  Unfortunately, this reaction to food can lead to excess calorie intake and obesity.  It is best to disassociate food as your “friend” in these cases and deal with the actual issue at hand.

Values

Spiritual beliefs can lead to particular food choices, or the avoidance of certain foods.  Muslims, for example, do not eat pork, and some strict Jewish people follow Kosher dietary laws, including the separation of meat and milk.  Other belief systems can also lead to certain food choices, such as those who value the lives of animals may decide to become vegetarian, or those who are environmentally conscious will choose only organic or locally grown foods.  As long as the dietary practice isn’t dangerous, such as long fasting periods or eating foods that could be toxic, these choices can make you feel fulfilled and probably more likely to follow a healthier lifestyle overall.

Body Image

We often eat foods that we believe will lead us to a particular body shape, such as low calorie foods for weight loss or high protein foods for body-building.  When planned appropriately for optimal nutrition, dietary choices to reach a goal can be beneficial to health.  However, sometimes choices can be based on faddism, such as the latest weight loss trend (which hardly ever works, by the way), or could be a symptom of an eating disorder, such as anorexia.  These can be harmful and lead to malnutrition.

Nutrition and Health

Of course, food is also chosen based on its nutritional value, particularly for someone with a health condition such as choosing appropriate carbohydrates in diabetes or unsaturated fats in heart disease.  Planning a well-balanced meal is also important for children, who need a wide range of nutrients for optimal growth.