Best Bodyweight Leg Exercises For Mass
Strategies like these are helpful, but small changes cannot change a fundamentally high-fat, high-calorie meal into a moderate, healthful one. Often, the best advice is to bypass a large steak with potatoes au gratin for a flavorful but low-fat entree. Many of the selections offered in ethnic restaurants are healthy choices (refer to the “Ethnic Foods” box for suggestions).
TIPS FOR TODAY AND THE FUTURE
Opportunities to improve your diet present themselves every day, and small changes add up.
RIGHT NOW YOU CAN
Substitute a healthy snack for an unhealthy one.
Drink a glass of water and put a bottle of water in your backpack for tomorrow.
Plan to make healthy selections when you eat out, such as steamed vegetables instead of french fries or salmon instead of steak.
IN THE FUTURE YOU CAN
Visit the MyPlate website at http://www.choosemyplate.gov and use the online tools to create a personalized nutrition plan and begin tracking your eating habits.
Learn to cook healthier meals. There are hundreds of free websites and low-cost cookbooks that provide recipes for healthy dishes.
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• The six classes of nutrients are proteins, fats, carbohydrates, vitamins, minerals, and water.
• The nutrients essential to humans are released into the body through digestion. Nutrients in foods provide energy, measured in kilocalories (commonly called calories), build and maintain body tissues, and regulate body functions.
• Protein, an important component of body tissue, is composed of amino acids; nine are essential to good health. Foods from animal sources provide complete proteins. Plants provide incomplete proteins.
• Fats, a major source of energy, also insulate the body and cushion the organs. Just 3-4 teaspoons of vegetable oil per day supply the essential fats. For most people, dietary fat intake should be 20-35% of total calories, and unsaturated fats should be favored over saturated and trans fats.
• Carbohydrates provide energy to the brain, nervous system, and blood and to muscles during high-intensity exercise. Naturally occurring simple carbohydrates and unrefined complex carbohydrates should be favored over added sugars and refined carbohydrates.
• Fiber includes plant substances that are impossible for the human body to digest. It helps reduce cholesterol levels and promotes the passage of wastes through the intestines.
• The 13 essential vitamins are organic substances that promote specific chemical and cell processes and act as antioxidants. The 17 known essential minerals are inorganic substances that regulate body functions, aid in growth and tissue maintenance, and help in the release of energy from food. Deficiencies in vitamins and minerals can cause severe symptoms over time, but excess doses are also dangerous.
• Water aids in digestion and food absorption, allows chemical reactions to take place, serves as a lubricant or cushion, and helps regulate body temperature.
• Foods contain other substances, such as phytochemicals, that may not be essential nutrients but that may protect against chronic diseases.
• The Dietary Reference Intakes, Dietary Guidelines for Americans, and MyPlate food guidance system provide standards and recommendations for getting all essential nutrients from a varied, balanced diet and for eating in ways that protect against chronic disease.
• The Dietary Guidelines for Americans advise us to manage weight and decrease overweight and obesity by reducing calorie intake and increasing physical activity; reduce consumption of sodium, solid fats, added sugars, and refined grains; increase consumption of fruits, vegetables, and whole grains; and follow a healthy eating pattern.
• Choosing the right amount of foods from each group in MyPlate every day helps ensure the appropriate amounts of calories and necessary nutrients.
• A vegetarian diet requires special planning but can meet all human nutritional needs.
• Different population groups, such as college students and athletes, face special dietary challenges and should plan their diets to meet their particular needs.
• Consumers can get help applying nutritional principles by reading the standardized labels that appear on all packaged foods and on dietary supplements.
• Although nutritional basics are well established, no single diet provides wellness for everyone. Individuals should focus on their particular needs and adapt general dietary principles to meet them.