Eating Wise in 2005 By: Phyllis Frost
Welcome to 2005. I hope that everyone had a nice Holiday surrounded by loved ones. New Years brings about new beginnings and resolutions for changes that we have been incubating. Of course along with quitting smoking and getting fit, eating healthier always tips the list. Most gyms see an influx of new members in January all keen to make a new start.
In my last article I talked about nutrition, now I want to talk about what and how much we need in our diets to have a healthy body. The average male requires approximately 2,500 calories per day and the average woman 1,800 calories. This number would change depending on the individual’s activity level. If weight loss is the goal then a 250 cal/day deficient would be required to lose one pound over 14 days. If you factor in an exercise regime then you create a greater caloric deficit and the weight loss would be greater.
It all comes down to “calorie input vs. calorie expenditure” if you take in more calories than you burn you will gain weight, if you expend more calories than you ingest you will create a caloric deficit and lose weight. Active individuals need to be sure they are getting enough calories and nutrients to maintain a strong healthy body to ensure optimum performance.
Normal, healthy adults of average size who engage in moderate physical activity should consume the following amounts of nutrients daily to remain in optimal health:
-Protein: 0.8 to 1.0 gram of protein per kilogram of body weight. Your weight in lbs_______ divided by 2.2 = ___ your weight in kilograms. Your weight in kilograms ______ x 0.8 (1.0) = your protein requirement per day.
-Carbohydrates: approximately 55 - 65% of your total caloric intake.
-Fat: approximately 25-30% of your total caloric intake.
-Vitamins: specific amounts can be found in the U.S.R.D.A. (United States Recommended Daily Allowances as published by the U.S. Food and Nutrition Board.
-Minerals: specific amounts are listed in the R.D.A.
-Water: 2 to 3 quarts per day.
If you use the Food Guide Pyramid, it can be a very graphic display of dietary guidelines. It is a practical way to turn the R.D.A’s and the Dietary Guidelines into food choices. It gives you all the essential nutrients by offering a balance from all food groups.
The minimum number of servings, from each food group, provides about 1,600 - 1,800 calories per day. It can help you make wise choices, control your portions and still enjoy a variety of foods. Be advised that the guide does not apply to infants or children under the age of two.
Below is a link to the Food Pyramid. If you scroll down there is a lot of useful information on how to use it to help you eat a healthy, balanced diet.
http://www.pueblo.gsa.gov/cic_text/food/food-pyramid/main.htm
Individuals who exercise regularly will require higher amounts of protein, 0.8-1 gram of protein per pound of lean body mass. Lean body mass can be measured by a qualified fitness professional.
Until next time, I wish you health in body, mind & spirit.
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