Weightloss Nutrition

Weight Loss And Nutrition

It's not just items from the four basic food groups that make up a healthy diet. It's taking those items in the proper proportion that's equally important. The average person will need about 2000-2500 calories (sometimes more for larger men, less for women and those looking for rapid weight loss). About 50% of those calories should usually come in the form of carbohydrates, 20% from protein, and 30% from fat. That's right! Fat Has A Purpose.

Meat is a valid and healthy source of protein for almost everyone. About 3 ounces per meal is about right for the average sized person. Three ounces of meat is about the size of the palm of an average sized person's hand. Compare that to the 12 oz steak offered in your local restaurant.

A cup of pasta is a good source of carbohydrates. Two cups of leafy green vegetables supply fiber, minerals and vitamins.

A balanced meal can be made up of a serving of meat or other protein source, starchy carbohydrates such as pasta, rice, corn or potatoes, and fruit. Take it easy on the butter or margarine, go light on cheese, sauces and anything high in sugar or fat.

Though you could get the nutritional basics from a variety of sources, when considering weight management, in addition to getting the proper balance, it's important to know which sources are high in what.

Fat contains nine calories per gram, which is double other energy sources. Thus, you need to keep those foods high in fat down to modest levels. That also helps control cholesterol levels.

All sources of carbohydrates have four calories per gram, but healthy sources also can contain needed minerals, vitamins and fiber. Some examples are fruits (apples, pears, peaches), nuts (walnuts are lower in fat than peanuts or cashews, for example) and grains (for fiber and minerals).

Why is candy bad, unless consumed in very modest portions? Because candy is, by its nature, high in fat, high in sugar with much lower amounts of helpful nutrients. Neither fat nor sugar are harmful in moderation. Indeed, they're essential to good health, but when consumed in a form that contains an excessive proportion, they provide enormous calories and fewer other nutrients.

A single Snickers candy bar, for example, is 63g, with 53g of sugar, but only 2g of fiber. A cup of broccoli, by contrast, has only 6g total, of which 2.5g are fiber, 1.5g are sugars. A cup of sweet corn has 31g total, 21g are starch (complex carbohydrates), 3g of fiber.