Kate's Cuisine

Jun 12 2009

Protein

Protein shakes, protein supplements, protein bars, and labels shouting at you from every grocery aisle that this particular product has all the protein you need! Yes indeed, everybody wants protein and no one can seem to get enough. What is it about this vital micronutrient that bodybuilders, athletes, and other fitness freaks are raving about?

Protein is very important as it’s responsible for much of what our bodies do. Muscles, organs, skin, and blood cells are all constructed from protein plus it boosts our immune systems to help defend against sickness. Not only that but it can really kick your metabolism into gear, which is one reason why those who are looking to lose weight love it!

Males over the age of 19 should get at least 56g/day of protein while females over the age of 19 should get at least 46g/day. Because we also need protein for energy, it should constitute between 10% – 35% of our energy source for one day.

Think healthy foods and you’ll most likely soon have a long list of foods that contain protein. Meat, fish, milk products, nuts, seeds, grains, tofu, and legumes are all great sources of protein.

Jun 12 2009

Fat

Ask any dieter what their biggest enemy is and they’re likely to tell you fat. True, fat can be a big problem, if there’s an excess of it and if it’s the wrong kind of fat. But fat is just another one of those macronutrients that no matter how badly you want to, you just can’t get rid of it once and for all.

Like its other disliked macronutrient, the carbohydrate, fat is an essential source of energy for us and can help us feel sustained in between meals and when we must go long periods of time without food. Fat also of course protects our bones and absorbs shock as well as insulates our bodies to keep us warm. But one of fat’s most surprising attributes is that although saturated fat can promote heart disease, unsaturated fats can decrease your chance of heart problems.

At least 20% of our energy each day should come from fat, and that number can go as high as 35%. It’s important to keep in mind though that only 10% of our intake should come from saturated fats such as potato chips, beef, pork, and butter. The remaining percentage should come from unsaturated fats only and these foods include vegetable oils, avocados, salmon, nuts, and flaxseed.

Jun 12 2009

Carbohydrates

Carbohydrates, also called carbs and sugars, have gotten a really bad name in the press. Those who are trying to maintain a slim weight, or lose weight, are often known to swear off carbs completely. But these breads, rices, and starches aren’t all bad.

Both males and females over the age of 19 should get about 130g/day of carbohydrates. They are the main energy source of the body and because the body stores it as glycogen, carbs also provide an energy reserve.

You can find carbohydrates in just about anything you eat which is why swearing them off completely is difficult. Breads and other starchy foods are usually to blame for sources of carbs but carbohydrates are also found in all plants, such as fruits and vegetables.

Jun 11 2009

Nutrition Index

Macronutrients

Carbohydrates

Fat

Protein

Fibre

Vitamins Continue Reading »

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