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Basic Nutrition

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Basic Nutrition

Postby alibiner » Tue Jan 22, 2008 7:58 pm

BASIC Nutrition – A Quick, Common-Sense Guide To What You Should
Be Eating to Stay Healthy and Get Results Right Now

Think proper nutrition is complicated? It doesn’t have to be.
Follow these simple principles and you’ll never go wrong.


I would bet that without even thinking, you could name 4 or 5
diets or eating plans that are in the popular media...Weight
Watchers, Nutrisystem, Atkins, South Beach, etc. Every time you
turn around, there’s a fantastic “new” approach to eating. It’s
enough to make your head spin!

But it doesn’t have to be that complicated. I’ve got some
easy-to-follow nutritional principles that will help keep you
on the right track. Beginner or advanced, these will work for you!


1. Focus your eating on natural, unprocessed foods as much
as possible.

While I know it’s not always possible to get fresh fruit and
veggies and other unprocessed foods everywhere you go, your body
will always respond best when you feed it foods that are not
altered through processing. Your body has evolved over thousands
and thousands of years to process foods in their natural state –
it’s only relatively recently that processed foods have appeared
on the scene.

Your body has the digestive mechanisms for efficiently processing
foods in their natural state. When you add in the fats, salt,
sugar, additives, etc., your body starts having a hard time
digesting and coping. Think of it like trying to put regular
gas into a vehicle that runs on diesel. It may run, but it’s
not going to be very efficient with the fuel and it could cause
problems down the road (no pun intended!)

Bottom Line: Eating foods that are not processed allows your
body to function more efficiently. You’ll lose fat without
even trying.


2. Get plenty of good quality, lean protein sources in your diet

When you’re training, your body has a much greater need for
protein. During weight training and endurance training
especially, your body is constantly breaking down muscle tissue.
Protein is required to rebuild it. By regularly feeding your
body good protein sources, you’ll be able to hold onto and build
muscle mass easier.

Good sources of lean protein include meats (look for leaner
cuts like sirloin), poultry, eggs (while not lean, eggs will
not shoot up your cholesterol as many worry), fish, low-fat
dairy, soybeans, and various legumes (beans).

As far as how much protein your body needs, this will vary
according to how much you weigh and your activity level. A
level of around 1 gram per pound of lean bodyweight is a good
guideline (we don’t count total bodyweight because fat is not
metabolically active and doesn’t require protein to sustain it).


3. Don’t be afraid of “good” fats

Fats can be extremely beneficial, even when you’re trying to
lose weight! Fats are important in a tremendous variety of
bodily processes including hormone production, immunity, joint
and organ protection, and even burning bodyfat. Without the
“good” fats, your body will not function as well as it could.

“Good” fats include sources such as fish, nuts, flax oil, borage
oil, and olive oil (there are many other good sources as well).
Increasing your intake of these good fats can help keep you
feeling good and burning your own bodyfat more efficiently.

Your total fat intake should be around 30% of your daily
calories. A good way to go about getting this is to try and
keep your focus primarily on low-fat foods while purposefully
adding the “good” fats into your diet (like eating a few
almonds every day or taking fish oil or flax oil capsules).


4. Carbs are fine

Despite all the talk about carbs being the enemy, it’s important
to note that carbs and foods that contain carbs can actually be
quite good for you! It’s generally the refined sugar added to
foods that is the problem, not the carbohydrate as a nutrient
on its own.


5. Non-nutritious foods should be minimized

This is an easy one. More than likely, you already know that
you shouldn’t be eating Cheesy-Poofs or chocolate bars 3 meals
a day. The calories you get from these foods don’t come with
any actual nutrients. When your body is missing nutrients, it
craves more food (not to mention the insulin response to the
sugar in many of these foods) and you tend to eat more of the
poor food that doesn’t have nutrients in it.

It’s ironic to think that many overweight people are actually
malnourished! When you eat nutrient-dense foods, your body
gets the nutrients it needs and functions much better.


5. Salads, fruits and vegetables will give you lots of fiber,
roughage and nutrition

Eat plenty of salds, fruits and veggies every day. This is
usually one that everybody already knows yet doesn’t normally
focus on. The fiber in the foods helps keep you from getting
too hungry and helps keep your digestive system clean.


6. Just do the best you can

It’s not always easy or convenient to follow good eating
principles. There are plenty of tasty temptations to be
found every time you turn around.

The REAL key to proper nutrition is to focus on trying to do
well MOST of the time, not all of the time. It’s what you do
most of the time that will give you the long-term results
you’re looking for. Determining that you MUST be perfect all
of the time is a sure way to set yourself up for disappointment
when the time comes that you don’t eat a perfectly healthy
food choice.

Sometimes, you just have to eat those Cheesy Poofs and not
worry about it.
[url=http://healthylife.wsnw.net/index.php/watching-tv-snacking-gallstones.php]Watching TV + snacking = gallstones
[/url]
alibiner
 
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Postby alibiner » Tue Jan 22, 2008 8:00 pm

Sticky this post . PLZ !!
[url=http://healthylife.wsnw.net/index.php/watching-tv-snacking-gallstones.php]Watching TV + snacking = gallstones
[/url]
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Postby Mandie » Wed Jan 23, 2008 10:43 am

I don't see why this should be a sticky.
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Postby loveat116 » Wed Jan 23, 2008 10:44 am

I think everyone would know this already?
Starting Weight: 62kg Current Weight: 55.0kg Goal Weight: 54kg

Goal Reached 22 February 2008, Must get down to 54kg again!
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Postby electrongirl » Wed Jan 23, 2008 10:54 am

this poster is starting to irk me a little bit...
Nikki - Aussie girl living in the USA with her soul mate. My blog: http://aus2usa.blogspot.com/

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Postby Tummygirl » Wed Jan 23, 2008 11:19 am

All i can say is HMMMM to that Most of the stuff in that I already know and dont need reminding!!! :? do you ?
Cassie xox

Starting Weight 140 kg
Loss To Date 5 kg
Current Weight 135 KG
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Postby Gal Friday » Wed Jan 23, 2008 2:08 pm

OMG it is like when you sit at the lunch table and people tell you how to lose weight! and they are skinny. And they say just that (everything in moderation, eat balanced diet and move)! and you want to poke them in the eye with your carrot.

I think it is funny that they point out the diets like you shouldnt do them. When WW is all about eating healthy balanced food. Most definitely.
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Postby Juddy » Wed Jan 23, 2008 3:54 pm

Gal Friday wrote:OMG it is like when you sit at the lunch table and people tell you how to lose weight! and they are skinny. And they say just that (everything in moderation, eat balanced diet and move)! and you want to poke them in the eye with your carrot. .


(This is a moment where Em would suggest I bite my tongue, but I just can't)

Sometimes... just sometimes 'those skinny people' have successfully lost weight... so maybe you should listen to them rather than point the finger at them as if they're trying to sabotage your weight-loss attempts.

Just like pointing the finger at me and saying I'm a fool for eating a schnitzel on my treat days... in a forum topic about HEALTHY CHIPS... you would do better to scrap it out of your diet all together... just like I should scrape off the bread crumbs off my schnitzel and just eat the chicken!

http://bes.lumpkin.k12.ga.us/~bfulgham/ ... _USDAj.jpg

Sorry for getting fired-up, but if it hadn't been from people telling me these things I wouldn't have made some of the progress I have today.
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Postby Tummygirl » Wed Jan 23, 2008 4:14 pm

Juddy wrote:
Gal Friday wrote:OMG it is like when you sit at the lunch table and people tell you how to lose weight! and they are skinny. And they say just that (everything in moderation, eat balanced diet and move)! and you want to poke them in the eye with your carrot. .


(This is a moment where Em would suggest I bite my tongue, but I just can't)

Sometimes... just sometimes 'those skinny people' have successfully lost weight... so maybe you should listen to them rather than point the finger at them as if they're trying to sabotage your weight-loss attempts.

Just like pointing the finger at me and saying I'm a fool for eating a schnitzel on my treat days... in a forum topic about HEALTHY CHIPS... you would do better to scrap it out of your diet all together... just like I should scrape off the bread crumbs off my schnitzel and just eat the chicken!

http://bes.lumpkin.k12.ga.us/~bfulgham/ ... _USDAj.jpg

Sorry for getting fired-up, but if it hadn't been from people telling me these things I wouldn't have made some of the progress I have today.


Jud I agree that yes they may have lost weight themselves but i have been overweight for a long time. And yes sometimes i need a kick in the rear for the stuff i eat, but at the end of the day the person that you should be listening to rather than other people at the table is yourself. Only you can choose weather or not you have that choc cake or not, no one else. Or sorry the Alternative crisps as this is what this thread is about.

And i too would eat a chichken snitzel too if i could but my body cant handle it, and with all your hard work you have done your right you cant have a treat, and if thats your treat then enjoy :lol:

No way was this post intended to be hurtful or anything like that just thought I would vent lol sorry :?
Cassie xox

Starting Weight 140 kg
Loss To Date 5 kg
Current Weight 135 KG
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Postby Tummygirl » Wed Jan 23, 2008 4:20 pm

P.S sorry thought this post was in the chips one so sorry but still all applies lol
Cassie xox

Starting Weight 140 kg
Loss To Date 5 kg
Current Weight 135 KG
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Postby Juddy » Wed Jan 23, 2008 4:22 pm

Yeah you're right, of course it is up to you to lose weight. But you can't just lose weight by hoping for it, or rushing off and doing whatever the TV or the magazine or whatever tells you to.

You have to listen to all these different tips, tricks and work out what is beinig said and work out who is telling you the truth... because a lot of stuff out there is bullshit (no better word for it).

Nutritionists look into the science behind what our bodies need, and when you start thinking of your body as an engine you start to work out how it works, and the best way to lose weight...

The original post in this thread talks about a lot of really good and true stuff.

Although I'm focusing on low-carbs, I'm not on a NO-CARB diet... you need carbs to keep your metabolism going, but the less you have the better.

Schnitzels have carbs in them... they have saturated fats... but mostly they have protein in them - and I'll treat myself with one after a hard weight session. But not all the time, because I know it's not healthy.
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Postby Tummygirl » Wed Jan 23, 2008 4:30 pm

No saying at all that anyhting you said or have said is bull I was just expressing my opinion.
Cassie xox

Starting Weight 140 kg
Loss To Date 5 kg
Current Weight 135 KG
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Postby big_love » Wed Jan 23, 2008 4:36 pm

not fueling any fires here, but being really uneducated about healthy eating, exercise etc. I do find these (sometimes basic and mundane) tips to be really helpful. Sometimes I need to print them out and put them in my diary to help me understand. Growing up on a farm, my parents hard work was farming...we never went for jogs, or long walks...i didnt even know what a cross trainer was!!! Still dont actually...so yeah, my point is it might be blah for some people, but health 101 for dummies is exactly what i need! :D
140/117/85
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Postby lng86 » Wed Jan 23, 2008 4:43 pm

I'm glad that post helped you. I'm sure that was the poster's intention!

I think the girls are concerned that this person may be a spammer -that's all.

This forum is a fantastic place for your to learn more about weight loss and healthy living in general.

Best wishes for your journey,
Lauren.

P.S. Congratulations on your loss already!
To succeed you need to find something to hold on to, something to motivate you, something to inspire you - Myself (Lauren)
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Postby loveat116 » Wed Jan 23, 2008 4:48 pm

i just like it when people provide a link when they copy and paste... some good info i guess

Homemade chicken snitzel using lean meat and minimium butter in bread crumbs can be quite healthy! You can do way worse than chicken snitzel!
Starting Weight: 62kg Current Weight: 55.0kg Goal Weight: 54kg

Goal Reached 22 February 2008, Must get down to 54kg again!
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