Nutrition
A common nightly scenario for a FitDay...
humm I have 300 calories left to eat, only 90% of my fiber intake, 98% vitamin A and 95% calcium...I guess I'm having a bowl of Kashi cereal with milk. doh.
I've been calculating my food intake with my FitDay program for about 2 months now, not everyday, but often enough that I know where my nutrition needs are lacking. On these days that I compute my intake I always struggle for fiber, next inline are Vitamin A and Calcium. And if I didn't include my daily vitamin in the program I would be struggling for a lot more! But thanks to the vitamin and FitDay and identify the shortfalls and act accordingly, it's a fun distraction from the main objective of calorie counting - yuck.
But I want to try something. See, I use FitDay to moderate what I want to eat, not what the United States Department of Agriculture wants me to eat. So for shits and giggles, I want to try it. I'll eat the food recommended in the food guide pyramid without going over 2000 calories and see how close I get my RDA allowances.
ahh..keeping it interesting.
What is Fiber?
Fiber refers to the parts of plant foods that humans cannot digest. It is generally classified into insoluble and soluble fiber. The American diet is generally very low in fiber because we have focused on refined grain products and eat very few vegetables and fruit. Insufficient fiber in the diet can contribute to constipation. Soluble fiber has been linked to lowering cholesterol levels. Good sources of fiber include bran cereals, beans, vegetables, fruit and whole grains. Flax seed and psyllium seed are excellent sources of fiber. Fiber supplements are available but food sources are generally recommended more often.
What is vitamin A?
"Vitamin A" is the blanket term for retinoids, biologically active compounds that occur naturally in both plant and animal tissues.
The vitamin A that comes from animal sources is fat soluble, and in the form of retinoic acid, retinal and retinol. Because these retinoids are very bioavailable and stored in our tissues, too much animal-derived vitamin A can build up in our systems and become toxic.
The vitamin A in fruits and vegetables is in the form of vitamin A precursors or carotenoids, which must be converted by the human body into usable retinoids. There are several distinct classes of carotenoids, and evidence suggests that carotenoids work together to provide their health benefits. Taken together in supplement form, these are commonly called "mixed carotenoids." The body can make all the vitamin A it needs from these plant-derived carotenoids. They are water-soluble and do not accumulate in the body, so toxicity is rare.
More than 500 carotenoids have been identified; fewer than 10 percent can be made into vitamin A in the body. Still, many that cannot be converted to vitamin A have healthful effects - lycopene, for example, has been shown to help prevent prostate cancer.
Knowing the facts about vitamin A is important, as it plays a vital role in bone growth, reproduction and immune system health. It also helps the skin and mucous membranes repel bacteria and viruses more effectively. It is essential to healthy vision, and may slow declining retinal function in people with retinitis pigmentosa.
What is calcium?
Calcium is the most abundant mineral in the body, present mainly in the bones and teeth. It is an essential dietary element required in optimal amounts for good bone health, efficient nerve and muscle function, and overall cardiovascular health. It makes up about 3 percent of the earth's crust and is a basic component of most animals and plants. Our bones serve as a storage site for the body's calcium, providing this mineral to the bloodstream for use by the heart and other organs. Eating a diet rich in calcium helps to restore it to the bones; supplements can help as well.
It is known mostly for its role in building and maintaining strong bones and teeth, but it is also required for proper functioning of the heart, muscles, and nervous system. It plays a role in maintaining normal blood pressure, regulating blood clotting, and preventing cancers of the digestive tract. It is also associated with relieving mood swings, food cravings, and decreasing the pain, tenderness and bloating associated with premenstrual syndrome.
Portion Sizes
Protein: one serving is no larger than the size of your palm, or 3 oz.
Starchy side dishes: the size of a tennis ball
Medium piece of fruit: tennis-ball size
One ounce of cheese: 4 dice
Cabbage family: 1 cup raw, 1/2 cup cooked
Dark leafy greens: 1 cup raw
Water: 6 to 8 8-oz. glasses per day
Beans and legumes: one-half cup cooked
Whole grains: 1 slice whole-wheat bread, 1/2 cup cooked grains, cereal or pasta, 1 oz. ready-to-eat cereal
Source: http://www.drweil.com
humm I have 300 calories left to eat, only 90% of my fiber intake, 98% vitamin A and 95% calcium...I guess I'm having a bowl of Kashi cereal with milk. doh.
I've been calculating my food intake with my FitDay program for about 2 months now, not everyday, but often enough that I know where my nutrition needs are lacking. On these days that I compute my intake I always struggle for fiber, next inline are Vitamin A and Calcium. And if I didn't include my daily vitamin in the program I would be struggling for a lot more! But thanks to the vitamin and FitDay and identify the shortfalls and act accordingly, it's a fun distraction from the main objective of calorie counting - yuck.
But I want to try something. See, I use FitDay to moderate what I want to eat, not what the United States Department of Agriculture wants me to eat. So for shits and giggles, I want to try it. I'll eat the food recommended in the food guide pyramid without going over 2000 calories and see how close I get my RDA allowances.
ahh..keeping it interesting.
What is Fiber?
Fiber refers to the parts of plant foods that humans cannot digest. It is generally classified into insoluble and soluble fiber. The American diet is generally very low in fiber because we have focused on refined grain products and eat very few vegetables and fruit. Insufficient fiber in the diet can contribute to constipation. Soluble fiber has been linked to lowering cholesterol levels. Good sources of fiber include bran cereals, beans, vegetables, fruit and whole grains. Flax seed and psyllium seed are excellent sources of fiber. Fiber supplements are available but food sources are generally recommended more often.
What is vitamin A?
"Vitamin A" is the blanket term for retinoids, biologically active compounds that occur naturally in both plant and animal tissues.
The vitamin A that comes from animal sources is fat soluble, and in the form of retinoic acid, retinal and retinol. Because these retinoids are very bioavailable and stored in our tissues, too much animal-derived vitamin A can build up in our systems and become toxic.
The vitamin A in fruits and vegetables is in the form of vitamin A precursors or carotenoids, which must be converted by the human body into usable retinoids. There are several distinct classes of carotenoids, and evidence suggests that carotenoids work together to provide their health benefits. Taken together in supplement form, these are commonly called "mixed carotenoids." The body can make all the vitamin A it needs from these plant-derived carotenoids. They are water-soluble and do not accumulate in the body, so toxicity is rare.
More than 500 carotenoids have been identified; fewer than 10 percent can be made into vitamin A in the body. Still, many that cannot be converted to vitamin A have healthful effects - lycopene, for example, has been shown to help prevent prostate cancer.
Knowing the facts about vitamin A is important, as it plays a vital role in bone growth, reproduction and immune system health. It also helps the skin and mucous membranes repel bacteria and viruses more effectively. It is essential to healthy vision, and may slow declining retinal function in people with retinitis pigmentosa.
What is calcium?
Calcium is the most abundant mineral in the body, present mainly in the bones and teeth. It is an essential dietary element required in optimal amounts for good bone health, efficient nerve and muscle function, and overall cardiovascular health. It makes up about 3 percent of the earth's crust and is a basic component of most animals and plants. Our bones serve as a storage site for the body's calcium, providing this mineral to the bloodstream for use by the heart and other organs. Eating a diet rich in calcium helps to restore it to the bones; supplements can help as well.
It is known mostly for its role in building and maintaining strong bones and teeth, but it is also required for proper functioning of the heart, muscles, and nervous system. It plays a role in maintaining normal blood pressure, regulating blood clotting, and preventing cancers of the digestive tract. It is also associated with relieving mood swings, food cravings, and decreasing the pain, tenderness and bloating associated with premenstrual syndrome.
Portion Sizes
Protein: one serving is no larger than the size of your palm, or 3 oz.
Starchy side dishes: the size of a tennis ball
Medium piece of fruit: tennis-ball size
One ounce of cheese: 4 dice
Cabbage family: 1 cup raw, 1/2 cup cooked
Dark leafy greens: 1 cup raw
Water: 6 to 8 8-oz. glasses per day
Beans and legumes: one-half cup cooked
Whole grains: 1 slice whole-wheat bread, 1/2 cup cooked grains, cereal or pasta, 1 oz. ready-to-eat cereal
Source: http://www.drweil.com