레이블이 Diet Nutrition Information인 게시물을 표시합니다. 모든 게시물 표시
레이블이 Diet Nutrition Information인 게시물을 표시합니다. 모든 게시물 표시

2013년 11월 30일 토요일

About 'diet & nutrition'|The Proper Diet for a Freelance Writer







About 'diet & nutrition'|The Proper Diet for a Freelance Writer








               Avoid               fat!

Avoid               carbohydrates!

Avoid               everything               that's               not               a               grapefruit!

As               people               ask               for               a               quick,               easy               way               to               lose               weight,               one               fad               diet               after               another               emerges               to               answer               their               request.

But               although               some               of               these               fad               diets               do               work               for               some               people,               many               of               them               fail               to               provide               long               lasting,               healthy               weight               loss.

Additionally,               eliminating               whole               food               groups,               as               many               fad               diets               do,               can               result               in               undesired               side               effects.

Low               carb               diets,               for               example,               can               cause               headaches,               constipation,               weakness,               and               bad               breath;               people               on               low               fat               diets               often               feel               hungry               and               unsatisfied.

In               the               end,               healthy               weight               loss               is               not               as               simple               as               many               people               would               like               it               to               be.

Instead               of               labeling               whole               food               groups               as               healthy               or               unhealthy,               you               need               to               know               which               specific               food               items               are               healthy               or               unhealthy.

Luckily,               new               food               regulations,               as               well               as               this               handy               guide               to               fat,               will               make               healthy               eating               a               little               easier.
               Of               the               three               main               types               of               calories               (fat,               carbohydrate,               and               protein),               all               three               are               necessary.

Yes,               even               fat,               which               has               been               vilified               as               a               major               cause               of               obesity               and               poor               health,               is               necessary.

Fat               is               the               source               of               essential               fatty               acids,               which               are               necessary               for               life.

Essential               fat               deficiency               has               also               been               linked               to               various               skin               problems,               including               dry               skin               and               acne.

Without               fat,               your               body               is               unable               to               absorb               vitamins               A,               D,               E,               and               K,               so               even               if               you               take               a               multivitamin               and               eat               lots               of               fruits               and               vegetables,               you               can               still               suffer               from               vitamin               deficiency               if               you               are               not               eating               any               fat.

Fat               is               also               a               very               good               source               of               energy;               the               body               stores               energy               as               fat.

Finally,               fat               is               largely               responsible               for               making               food               taste               good               and               be               filling;               people               on               low               fat               diets               are               often               continuously               hungry               and               may               overeat               as               a               result.
               But               even               though               fat               is               necessary,               it               can               also               be               harmful.

Diets               high               in               fat               have               been               linked               to               high               cholesterol               and               heart               problems.

Fat               is               also               the               most               calorie               concentrated               food               source;               therefore,               diets               that               are               high               in               fat               are               likely               to               be               high               in               calories               and               may               cause               excess               weight               gain.

These               facts               have               led               many               people               to               think               that               fat               is               the               enemy,               but               this               reasoning               is               too               simplistic.

Too               much               fat               is               bad,               and               certain               types               of               fat               are               bad,               but               fat               itself               is               not               bad.
               The               United               States               Food               and               Drug               Administration               currently               recommends               that               people               get               about               30               percent               of               their               calories               from               fat.

This               means               that               a               person               eating               1,800               calories               a               day               should               get               540               calories               from               fat.

Since               one               gram               of               fat               contains               nine               calories,               this               would               be               about               60               grams               of               fat.

Saturated               fat               should               be               kept               under               10               percent               of               daily               calories;               a               person               on               a               1,800               calorie               diet               should               have               no               more               than               20               grams               of               saturated               fat               per               day.

Many               diets               will               suggest               other               ratios               of               fat               to               protein               and               carbohydrates,               but               people               should               generally               not               go               above               or               too               far               below               the               FDA's               recommended               amounts.
               The               FDA's               guidelines               differentiate               between               saturated               and               unsaturated               fat;               this               is               very               important.

When               people               talk               about               the               dangers               of               fat,               they               are               really               talking               about               the               dangers               of               saturated               fat.

Saturated               fats               can               raise               cholesterol               levels               and               cause               cardiovascular               disease.

Saturated               fat               is               solid               at               room               temperature,               and               animal               products,               such               as               milk,               eggs,               and               meat,               contain               saturated               fat.

Unsaturated               fats,               which               include               most               plant-based               oils,               are               liquid               at               room               temperature.

Unsaturated               fats               are               the               healthy               fats               that               you               want               to               include               in               your               diet.
               Understanding               the               difference               between               saturated               and               unsaturated               fat               is               important,               but               there               are               critical               subcategories               as               well.

Hydrogenated               fat,               which               is               an               unsaturated               fat               that               has               been               chemically               modified               to               become               more               like               a               saturated               fat,               is               extremely               unhealthy.

Hydrogenated               fats,               commonly               called               trans               fats,               are               very               inexpensive               and               therefore               extremely               common               in               mass               produced               food.

However,               the               danger               of               hydrogenated               fats               has               become               a               hot               topic               in               the               media,               and               many               food               companies               have               eliminated               trans               fat               from               their               recipes;               this               is               a               selling               point,               so               it               will               usually               be               announced               in               large               letters               on               food               packages.

Additionally,               new               FDA               regulations               now               require               food               companies               to               list               the               amount               of               hydrogenated               fat               (labeled               trans               fat)               as               part               of               the               nutritional               information.

However,               if               the               amount               of               hydrogenated               fat               is               less               than               .5               grams               per               serving,               it               will               not               be               listed.

To               determine               whether               a               food               product               contains               any               hydrogenated               fats,               simply               search               the               ingredients               list.
               You               should               also               distinguish               between               polyunsaturated               fats               and               monounsaturated               fats.

As               previously               stated,               both               types               of               fat               can               be               part               of               a               healthy               diet;               they               both               decrease               cholesterol               levels               by               lowering               amounts               of               low               density               lipoprotein               (better               known               as               LDL               or               "bad"               cholesterol).

However,               polyunsaturated               fat               also               lowers               high               density               lipoprotein               (better               known               as               HDL               or               "good"               cholesterol)               levels.

Therefore,               monounsaturated               fat               is               healthier               than               polyunsaturated               fat.

Olive,               peanut,               and               rapeseed               oil               contain               monounsaturated               fat;               soybean,               corn,               sunflower,               and               safflower               oil               contain               polyunsaturated               fat.

Pumpkin               seeds               and               sesame               seeds               contain               both               polyunsaturated               and               monounsaturated               fats.
               There               is               one               last               type               of               fat               that               you               should               be               aware               of:               omega               3               fatty               acids.

Diets               rich               in               omega               3               fatty               acids               have               been               linked               to               decreased               risks               of               diabetes,               cancer,               heart               attack,               stroke,               and               even               obesity.

Oily               fish               such               as               eels,               herring,               kippers,               mackerel,               rainbow               trout,               salmon,               and               sardines               are               great               sources               of               omega-3               fatty               acids.

Flax               seeds               also               contain               significant               amounts               of               omega-3               fatty               acid.

If               you               do               not               eat               fish               or               flax               seeds               regularly,               consider               taking               a               supplement.
               Your               goal               should               not               be               to               create               a               perfect               diet               -               do               you               really               want               to               live               without               ice               cream?

-               but               rather               to               create               a               healthy               diet.

And               maintaining               a               healthy               diet               is               all               about               balance;               you               need               to               balance               large               amounts               of               various               healthy               foods               with               small               amounts               of               unhealthy               foods.

Now               that               you               know               which               fats               to               seek               out               and               which               to               limit,               healthy               eating               should               be               that               much               easier.






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