programs – GoodnewsHealthandFitness

Government Perspective

MyPlate Nutrition Guide

MyPlate/MiPlato cnpp.usda.gov
“..MyPlate replaced MyPyramid in June 2011. MyPlate is part of a larger communication initiative based on the Dietary Guidelines for Americans to help consumers make better food choices. MyPlate is designed to remind Americans to eat healthfully, and is not intended to change consumer behavior alone. MyPlate illustrates the five food groups using a familiar mealtime visual — a place setting…”

Reading Nutrition Food Labels

Food Labels – Nutrition Labels – How To Read Food Labels

Published on Feb 15, 2017

In this video I discuss how to read food labels and what all of the sections of the label are telling you.

Food labels can be tricky, so it is important to understand what these labels are actually telling you.

The Nutrition Facts Label can be broken into 5 parts; 1) serving size, 2) calories, 3) amount of nutrients, 4) Percent daily value and 5) the footnote portion.

Serving Size
The serving size section tells what 1 serving size actually is, and the total amount of servings in the container. Serving sizes are usually standardized to make it easy to compare similar foods. For instance here are 2 food labels for organic soups, black bean vegetable on the left, chunky vegetable on the right. You can see both list a serving size as 1 cup or 245 grams.

Calories
Next is the calories section. Calories are a measurement of energy from food for your body. Here we have the nutrition label for Lucky Charms cereal. Most people grab a bowl, and fill it up near the top, then add in milk paying no attention to serving size.

But, 1 serving size is actually ¾ of a cup of the cereal and ½ cup of non fat milk. According to the serving size section, this would provide 150 total calories, 110 calories from the cereal and 40 calories from the milk. The full bowl of cereal and milk totaled 448 calories. So, 150 calories vs 448 calories, quite a difference.

Amount of nutrients
The next section lists the amount of nutrients in a serving size. Here you will see the macronutrients, Fats, carbohydrates and protein. Macronutrients are what provide calories, or energy for your body. Other items listed usually include cholesterol and sodium, and typically under the carbohydrates section the amount of fiber and sugar are listed.

Cholesterol, sodium and sugar are listed because many people over consume these items, and fiber is listed because most people are deficient in it. The percentages on the right tell you the percentage of the recommended amount of each item, in a serving size. These percentages are based on a person consuming a 2000 calorie diet per day. For instance, the black bean vegetable soup provides 5g of fiber, at 20%.

This means that 1 serving of the soup provides 20% of the recommended amount of fiber most people need per day. Keep in mind that every persons nutrient needs are different.

Percent daily value of micronutrients
Percent of daily value is the next section. This section tells you the percentage of micronutrients, vitamins and minerals, in a serving size of the food item. Again, These percentages are based on a person consuming a 2000 calorie diet per day.

If we look at the lucky charms label, we see the cereal provides 10% of the recommend daily value of calcium, with the milk that increases to 25%. So, one serving size of the cereal with the milk will provide 25% of the recommended amount of calcium most people need per day. Again, Keep in mind that every persons nutrient needs are different.

Footnote
The last part of a food label is the footnote section. Percent daily values are based on 2000 calorie diet. This statement appears on all food labels, as you can see on this cracker label and on this yogurt label. The remaining portion you see on the yogurt label will appear if the size of the label is large enough.

The recommended daily values are listed for several nutrients, and are based on public health experts’ advice. They are listed for 2000 and 2500 calorie diets. The recommended daily values change for the energy nutrients, but stay the same for cholesterol, sodium and potassium.

You can also see that the recommendations for total fat, saturated fat, cholesterol and sodium are listed as less than, meaning that these are maximum intake recommendations.

I will say this for a 3rd time, only because it is extremely important, every persons nutrient needs are different, an athlete, a runner, or someone that leads a very sedentary lifestyle. All of these people will have different nutrient needs.

And that be the basics on food labels.

How to Read Nutrition Facts | Food Labels Made Easy

Published on May 3, 2016

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Today I am going to teach you guys how to read nutrition facts labels. One of the best ways to improve your health quickly is by learning how to read nutrition labels.

The first thing you’ll notice at the top of nutrition facts are the serving size and servings per container.

This is simply the “amount” in the package or container.

Pretty self explanatory…

Next you have the ingredients.

Everything inside these black lines is representative of ONE serving.

This is important to understand because, next you will see the calories and the calories from fat.

This is pretty much the only thing most people ever look at and this is a common mistake…

If the package says 200 calories on the bag of chips, but the serving per container says 2.5, that means there is actually 500 calories in the bag…

This is a clever little marketing trick that you should pay attention to.

Pressing on, you will see the total fat on the package along with a number and a percentage on the right hand side.

The number represents the total fat in one serving and percentage represents the percentage based on a 2000 calorie diet.

So 8 gram is 12% of a 2000 calorie diet.

I should also remind you that fat is not bad for you and there are plenty of healthy foods that are high in fat.

What you really want to watch out for is any trans fat.

Trans fat is the kind linked to heart disease and all sorts of bad stuff. Avoid this at all costs.

Saturated fat should be much less of a concern.

This may surprise some of you, so I will link a few studies below that have conclusively proven that saturated fat is fine to eat and not the cause of the many diseases it was wrongly accused for.

Think of saturated fat as the middle child of the fat family, he’s got a good heart but is just a little misunderstood.

Now, you may be thinking, wait a minute…

Why does the total number of saturated fat and trans fat not add up to the total fat at the top…

Where’s the other 7 grams?

Well this is because not all fats will be listed on the nutrition label.

Only the nutrients deemed most important ever make it to the nutrition labels.

Don’t worry though.

The other fats not listed are generally healthy and should be much less of a concern.

Pressing on you will see cholesterol and sodium.

Remember, these numbers are based on ONE serving.

If the sodium was 25% of your daily intake and the package had 2.5 servings in it. That means the entire package contains 63% of you daily sodium intake.

Quite a bit considering this is one snack.

Onward, you’ll sees the carbohydrate section.

Carbohydrates are the breads, grains, fiber and SUGARS in the food.

The first section you’ll see is for dietary fiber.

Having a good amount of dietary fiber is a good thing as it helps with digestion and satisfaction from meals.

Now the next section is what you need to pay attention to.

The total sugars in the food you’re eating are important to watch out for as, like the trans fats, these have been linked to a whole host of diseases and health problems.

Also you should be aware of not only the sugar in the food, but what kind of carbohydrates you’re eating.

If the food is very high in carbohydrates, but low in dietary fiber, even though the carbs are not labeled as “sugar,” they will operate very similarly in the blood stream.

These are called “simple carbs.”

This is why you need to watch out for unrefined carbohydrates like white bread and pastas.

Next up, you’ll see the label for protein.

Knowing that foods high in protein lead to better satisfaction from meals, and promote lean muscle tissue, you will want most of the foods you eat to have a good amount of protein.

Finally, we have a few key vitamins at the bottom.

It may sound strange, but ignore these.

The numbers will be notoriously low and you should be focusing instead on getting in lots of fruits and vegetables every day to meet your vitamin requirements.

Leafy greens contain calcium and iron, and fruits contain vitamin c and a.

The rest of the nutrition labels facts contain recommendations about how much of each category to get in.

They do not change on nutrition labels and are not that important.

Finally, on some labels you will see the calories per gram for each macronutrient.

Fat contains 9 grams per serving and Carbohydrates and Proteins contain 4.

So for every 10 grams of fat, you will have 90 calories. For every 10 grams of protein or carbs you will get 40 calories.

Safe to say, you should now have a general understanding of how nutrition labels work.

Most importantly, you can stop assuming something is healthy for you based on tricky packaging and start KNOWING the difference.

Health Experts Perspective

Nutrition 101 with Dr. Mike

How to Develop Healthy Eating Habits

Protein Bars

Nutrition Lifestyle

Best Time?

The Best Time of Day to: Exercise, Cheat On A Diet, and More! Health
|July 20, 2011|
By SELF Staffers .self.com/
‘..According to Dr. Oz, the big rule of thumb is that you need to have dinner more than three hours before you go to bed, so that you aren’t going to bed with a full stomach…

When you exercise in the morning — cardio and strength training is key — you kick-start your metabolism, which will help you burn more calories throughout your day…

The best time to eat fats is at 10 a.m because fat acts as a source of energy, so have your fats in the morning so you can burn them off all day. For carbs, 1 p.m is the best time to indulge since they increase your level of serotonin and will prevent snacking throughout the rest of the day — yay for pizza for lunch. Sugar intake is 2 p.m since this will give you instant energy during your midafternoon slump, and 5 p.m is the best time for an alcoholic beverage since in small doses it can act as a stimulant, but in high doses it’s a depressant, so at 5, this will give your body lots of time to metabolize it by bedtime. Three cheers for happy hour!..”

-Fruits

7 Tips The Right Time To Eat Fruits In A Day

Will Fruit Make you Fat? How to Monitor Fructose- Thomas DeLauer

*before a workout (30 minutes prior)
*see Health & Fitness: Ergogenic Aids & Energy Enhancing Supplements & Health: Alternatives to “processed” sugar for your “sweet tooth”? goodnewshealthandfitness.wordpress.com

Fats
*see Health: Nutrition-Macronutrients goodnewshealthandfitness.wordpress.com

Dietary Fats: What’s Good and What’s Bad familydoctor.org
“..“Bad” fats

Saturated and trans fats are bad for you. Less than 7% of your total daily calories should come from saturated fats. Less than 1% should come from trans fats. In a 2,000-calorie daily diet, that’s less than 15 grams of saturated fat and less than 2 grams of trans fat.

Saturated fats occur naturally in some animal products. This includes meat, poultry, eggs, and dairy items, such as cheese, cream and whole milk. Palm, coconut, and other tropical oils, as well as cocoa butter, contain saturated fat.

Trans fats are made when liquid oils get turned into solid fats. This process is called hydrogenation. Trans fats are found in a lot of processed foods. All food companies have to list trans fat on nutrition fact labels. However, foods can have up to .5 grams of trans fat per serving and still show 0 grams. Check the ingredients list and look for the words “hydrogenated oil.”

You should limit saturated fats and avoid trans fats. They often are found in fast food, fried foods, and snack foods. They also can be in desserts and commercial baked goods. These bad fats increase your LDL (bad) cholesterol levels. They decrease your HDL (good) cholesterol levels….
*see Medical: Is your blood pressure too “low” or “high”? goodnewshealthandfitness.wordpress.com

“…

“Good” fats

Replace bad fats with good fats. Studies show that good fats can help lower your total cholesterol level. Omega-3 fatty acids have good health benefits. They can decrease your risk of heart attack and inflammation.

Monounsaturated fats are found in canola, olive, and peanut oils. They are in a variety of nut oils and butters. Avocados, legumes (beans and peas), and seeds also contain these fats.

Polyunsaturated fats are found in vegetable oils like corn, sunflower, and safflower oil. They are in soybeans, legumes, grains, and nuts. Several seeds, like sesame and sunflower, also contain these fats.

Omega-3 fatty acids are usually found in seafood. This includes salmon, herring, sardines, and mackerel. Flaxseeds, flaxseed oil, and walnuts also contain omega-3s…”

The Critical Differences Between Omega-3 Fats From Plants and Marine Animals 2.3K September 11, 2016 • 267,067 views articles.mercola.com
“.. Both plant- and animal-based omega-3 have their first double-bond in the third position — hence the name “omega-3.” However, the length of the carbon chain of each omega-3 fat makes a significant difference when it comes to bioavailability and biological effect.

Marine animal-based omega-3 (fatty fish, fish oil and krill oil) primarily contain docosahexaenoic acid (DHA), a long-chained PUFA consisting of 22 carbons and eicosapentaenoic acid (EPA), which has 20 carbons.
Plant-based omega-3 (found in flaxseed, flaxseed oil, chia seeds, walnuts and leafy greens, for example) contain alpha-linolenic acid (ALA), a shorter-chained PUFA consisting of 18 carbons. They are completely devoid of DHA and EPA.
..”
* (video) ALA (more of a source of energy is not as important to supplement, absorbs fast;, DHA is mostly in your brain already
*carbs are “dirty fuel”, while “fats” are “clean fuel”; don’t need high protein diet; we don’t need that many grains (food pyramid is false), interminent fasting is important (benefits : increase human growth hormone-longevity)…

*see Health: Benefits of “Fasting”? goodnewshealthandfitness.wordpress.com

, spread 8 hours eating; curcumin (Tumeric) great brain food (increase serotonin), etc…

<bSugars
*see Health: Alternatives to “processed” sugar for your “sweet tooth”? goodnewshealthandfitness.wordpress.com

How Much Sugar Should I Eat Per Day?

Health: Alternatives to “processed” sugar for your “sweet tooth”? healthyeating.sfgate.com
“…Sugars and other carbohydrates can play a role in a healthy, balanced diet, but not all sugars have an equal impact. The difference in good and bad sugar lies less in the sugars themselves than in how they’re consumed, and how quickly they cause your blood glucose levels to rise. As a rule “good” sugars come in healthy whole foods, while “bad” sugars come in highly refined, processed foods…”

A Diabetic Trip to the Grocery Store

*see Health: How to “fight” Diabetes? goodnewshealthandfitness.wordpress.com

Foods to build “Stronger” Bones
*see Health: How to deal with arthritis as one ages? goodnewshealthandfitness.wordpress.com

*see Health: Nutrition-Micronutrients Pt. 2~Vitamins=Fat Soluble : D & K!

Special Diets for Particular Populations

Mental Health
*see Mental Health: Natural Alternative Treatments? goodnewshealthandfitness.wordpress.com

Nutrition for Mental Health (Depression, Anxiety, OCD, Etc.)

3,952 views
•Aug 27, 2016
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Holly Higgins, NTP
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Holly Higgins, NTP, discusses the critical role of nutrition for mental health and mood disorders. In this video, she shares the “Big 5” ways your diet could be sabotaging your mood, as well as the steps you can take to reclaim health and happiness — most notably, paleo and ketogenic nutrition approaches. (Unfortunately, the last part of this presentation is cut off, but the bulk of it is here.) This discussion took place on August 27, 2016 at the University of Michigan in Ann Arbor. For more info, visit http://www.hollyfisherhiggins.com

Obesity
*see Health & Fitness: Trying to lose weight? goodnewshealthandfitness.wordpress.com

Here’s The Best Way To Start A Daily Food Log For Weight Loss self.com
“..In order to make sure you’re getting the most out of creating a food diary you want to make sure you’re keeping tabs on the right things. Here are the six things registered dietitians tell their clients about food logging.

Related: How Bad Is It To Eat Carbs At Night If You’re Trying To Lose Weight?
1. Set up a method that works for you.

Take your lifestyle into consideration, explains registered dietitian Jenny Beth Kroplin. “There are many online tools, apps, and handwritten versions of food journals and trackers that can be quite helpful.” If an app like MyFitnessPal is your jam, go for it. If you’d rather not see the calories, try jotting your food down in a note on your phone or using a good old-fashioned notebook.

If you’re ..”

Eating Disorders
*see Health: How to “fight” Eating Disorders? goodnewshealthandfitness.wordpress.com

Pregnant Women
*see Health & Fitness: Tips for Pregnant Women goodnewshealthandfitness.wordpress.com

Liquid Only Diet

-Meal Replacements

Ranking the best meal replacement shakes of 2019 bodynutrition.org Last Updated: November 8, 2018
“..Our research team ranked the best meal replacement shakes below:..

Evidence Based
Benefits of Meal Replacement Shakes + Best Options By Rachael Link, MS, RD October 30, 2018 draxe.com
“..When shopping for shakes, take a look at the ingredients label and read carefully. The best protein shakes should:

be free of high-fructose corn syrup, hydrogenated vegetable oil and added sugars
contain a good amount of protein and fiber — with around 15–20 grams of protein and 3–5 grams of fiber per serving — plus at least 33 percent of the daily value for most vitamins and minerals
not contain over 10 grams of sugar or a long list of chemicals and synthetic additives listed on the label
be ..”
The Best Nutrition Drinks and Shakes For Seniors to Keep Them Healthy By Caregiver Connection – July 19, 2018 caregiverconnection.org
“…Nutrisystem Shakes….150 calories, 5 grams of fiber, 13 grams of protein

Chocolate and ..”
*see Premier Protein 30g Protein Shakes, Bananas and Cream, 11 Fluid Ounces, (Pack of 4) amazon.com

10 Meal Replacement Shakes That Actually Taste Good By Kasandra Brabaw
Sep 13, 2018
berry smoothie
These store-bought and homemade smoothies will help fill you up on the go.
“..Make it a meal: If you’re grabbing this for breakfast and know you need to keep hunger at bay until lunch, drink this shake after you nosh on a slice of multi-grain bread topped with 1/4 of an avocado. You’ll boost your meal by 160 calories, 6 g filling fiber, and about 8 g of healthy fats. ..”
Raw Organic Meal Shake & Meal Replacement gardenoflife.com
“..Raw Organic Meal is a delicious organic MEAL-ON-THE-GO packed with incredible nutrition to help you satisfy hunger, manage weight and feel great! Raw Organic Meal uniquely combines the goodness of multiple Garden of Life products in one complete raw organic meal replacement. Basically, it has the nutrition of seven products in one container! Raw Organic Meal delivers 20 grams of clean protein per scoop from 13 raw sprouted ingredients, along with greens, healthy fat, 7g of Organic Fiber, probiotics, enzymes, plus 21 vitamins and minerals. ..”
Organifishop green foods

Vegetarians & Vegan

*see Health: Vegetarian-Vegan Diet Needs? goodnewshealthandfitness.wordpress.com/

Health: Nutrition-Micronutrients Pt. 3~Vitamins=Major Minerals & Health: Nutrition-Micronutrients Pt. 4~Vitamins=Trace Minerals goodnewshealthandfitness.wordpress.com

Children
*see Health & Fitness: How Can Children Have An “Active” Lifestyle? goodnewshealthandfitness.wordpress.com

Elderly
*see Health & Fitness: How to get more “energy” for the Elderly? goodnewshealthandfitness.wordpress.com

Fitness

9 Nutrition Rules for Building Muscle | Jim Stoppani’s Shortcut to Strength

*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

Athletes

Nutrition for Athletes familydoctor.org
“..Most people need between 1,500 and 2,000 calories a day. For athletes, this number can increase by 500 to 1,000 more calories…

Fat is another important source of calories. In small amounts, fat is a key fuel source. It serves other functions, such as supporting good skin and hair. Do not replace carbs in your diet with fats. This can slow you down, because your body has to work harder to burn fat for energy. Fats should make up no more than 30% of your daily calories. When you can, choose unsaturated fats, like olive oil and nuts. These are better for your health than saturated and trans fats. Too much fat or the wrong kinds can cause health problems. It can raise your bad (LDL) cholesterol level and increase your risk of heart disease and type 2 diabetes.

Protein should make up the remaining 10% to 15% of your daily calories. Protein is found in foods like meat, eggs, milk, b…”

What Is the AMDR Recommendation for Carbohydrates?
healthyeating.sfgate.com
“…Recommendations for Athletes

Getting 45 percent of your food intake from carbs may be too low for athletes and people who exercise regularly, because carbs are the body’s main fuel source during physical activity. Brown University suggests that athletes should get about 65 percent of their daily intake from carbohydrates. The American Academy of Orthopaedic Surgeons recommends that athletes get 60 to 70 percent of their calories from carbs..”

Other: Diet Programs

DASH Diet Plan Explained – Is The DASH Diet For You? – YouTube

Foods to Aid Body Healing Itself

The Science of How the Body Heals Itself with William Li, M.D.

Angiogenesis

5 Doctor-Recommended Foods That Help Fight Disease

Microbes

Rye is healthy, thanks to an interplay of microbes sciencedaily.com
“…Rye sourdough used for the baking of rye bread is rich in lactic acid bacteria. In addition to fermenting the dough, these bacteria also modify bioactive compounds found in rye. They produce branched-chain amino acids and amino acid-containing small peptides, which are known to have an impact on insulin metabolism, among other things…”

Gut Food – 15 Foods For Good Gut Health benenden.co.uk
10 Ways to Improve Your Gut Bacteria, Based on Science benenden.co.uk
“…3. Eat Fermented Foods

Fermented foods are foods altered by microbes.

The process of fermenting usually involves bacteria or yeasts converting the sugars in food to organic acids or alcohol. Examples of fermented foods include:

Yogurt
Kimchi
Sauerkraut
Kefir
Kombucha
Tempeh

Many of these foods are rich in lactobacilli, a type of bacteria that can benefit your health.

People who eat a lot of yogurt appear to have more lactobacilli in their intestines. These people also have fewer Enterobacteriaceae, a bacteria associated with inflammation and a number of chronic diseases (16Trusted Source).

Similarly, a number of studies have shown that yogurt consumption can beneficially modify intestinal bacteria and improve symptoms of lactose intolerance in both infants and adults (17Trusted Source, 18Trusted Source, 19Trusted Source).

….

However, it is important to note that many yogurts, especially flavored yogurts, contain high levels of sugar.

Therefore, the best yogurt to consume is plain, natural yogurt. This kind of yogurt is made only of milk and bacteria mixtures, which are sometimes referred to as “starter cultures.”
…..

Bottom Line:
Fermented foods, particularly plain, natural yogurt, can benefit the microbiota by enhancing its function and reducing the abundance of disease-causing bacteria in the intestines…”

Calculations

-Calorie Calculator

MyPlate Calorie Tracker and Fitness Program | LIVESTRONG.COM

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