What you eat is what you are!
More about Eating Right
Warning 50 to 55% of your success in bodybuilding is in what you eat!
Several recent studies show that a low fat diet can stop or reverse coronary heart disease, but keeping in mind that 'cholesterol-free' is not the same as 'fat-free' and that, teaspoon for teaspoon all fats contain about the same number of calories. Of course, there is no such thing as 'low-fat' fat.
Coconut and palm oil contain no cholesterol but are high in saturated fat, which is to be avoided and though salt is the major contributor of sodium to our diets; sodium and salt are not the same. A teaspoon of table salt contains 2,300 milligrams of sodium.
You need enough calories in your diet to provide energy, but you don't want your body to take in more calories than it can burn off. This is called balancing your energy. If you take in more calories than your burns off, you will get fat, but if you take in fewer calories, you lose weight. If you balance your intake of calories with the amount you burn off, you maintain your weight. Even when dieting you shouldn't cut back on your caloric intake to the degree that you lose energy and the number of calories your body needs primarily depends on your age, sex and level of physical activity.
Dietary cholesterol is a fatty substance found in all non-vegetable foods: egg yolks, meat, poultry, fish, milk and dairy products such as cheese and yogurt. Because our bodies manufacture its own cholesterol, cholesterol is not a requirement in our diet. However, because most people eat foods that do contain cholesterol it is important to avoid excessive amounts. The amount of cholesterol you consume obviously affects the level of cholesterol in your blood.
Fat is the most concentrated source of calories, supplying more than twice as many calories per gram as either carbs or proteins. Americans tend to eat far too much fat, which contributes significantly to health problems such as obesity, high blood pressure and heart disease. Fatty acids are the basic chemical units in fat. They may be saturated, polyunsaturated, mono-unsaturated, or trans-fats. These particular fatty acids differ in their chemical compositions and structures and in the way in which they affect a person's blood cholesterol level. Your total fat consumption should not be more than thirty percent of your daily caloric intake. Some foods which contain the most far are: meats, butter, cocoa butter, coconut and palm oils.
The liver uses saturated fat to manufacture cholesterol and saturated fat is considered the most dangerous kind of fat because it has been shown to raise blood cholesterol levels. Saturated fat should comprise no more than 10 percent of your daily caloric intake. Polyunsaturated fats, such as vegetable oils and margarines, don't appear to raise blood cholesterol levels. Foods containing Polyunsaturated fats include: safflower, sunflower, corn, and soybean oils. Monounsaturated fats, such as olive oil, don't seem to have any affect on blood cholesterol. Examples include olive and canola oils.
Trans-fat is a by-product of hydrogenation, a chemical process used to change liquid unsaturated fat to a more solid fat. Structurally similar to saturated fat, trans fatty acids may have a great impact on raising total cholesterol levels. Examples include stick margarine and fats found in commercially prepared cakes, cookies, and snack foods.
Fiber is the indigestible portion of any food. There are two types of fiber: soluble and insoluble. Soluble fiber, found in such foods as oat bran and dried beans, can lower blood cholesterol in some people. Insoluble fiber, found in foods such as wheat bran, has many benefits. While it hasn't been found to lower cholesterol, fiber is useful in weight control because it creates a feeling of fullness.
Sodium is a mineral needed to maintain body fluids and proper nerve functioning. It occurs naturally in some foods but most of the sodium in one's diet comes from the seasonings added to food. Although sodium is essential, most people consume more than they need. In some people, too much sodium in the diet can cause their blood pressure to rise and put them at risk of heart disease or strokes.
Vitamin A is fat-soluble. Major sources of which include liver, egg yolk, fortified milk, cream and cheese. Major sources of betacarotene include dark green leafy vegetables, deep orange or yellow fruits and vegetables, and fortified cereals. Vitamin A is composed of compounds called retinoids and carotenoids. Retinoids and carotenoids, such as beta-carotene, are precursors of Vitamin A. Vitamin A is measured in Retinol Equivalents (RE's). Retinol Equivalents measure the vitamin A activity of a food.
Vitamin A helps in the formation and maintenance of healthy skin and hair and promotes proper bone growth and tooth development.It is also needed to maintain good vision and fortifies the immune system while maintaining the protective lining of lungs, intestine, urinary tract and other organs.
The symptoms of Vitamin A deficiency are night blindness, Xerophthalmia (abnormal dryness and thickening of the cornea), Hyperkeratosis (plugging of hair follicles with keratin, forming white clumps), and depression of immune reactions.
Vitamin D is also fat soluble. Major sources of Vitamin D include fortified milk, liver, fatty saltwater fish, butter and eggs. The body is able to synthesize Vitamin D when the skin is exposed to sunlight or artificial ultraviolet light.
Vitamin D is essential for normal growth and development and required for the formation of healthy bones and teeth. It also helps with calcium absorption from food Helps maintain proper blood levels of calcium and phosphorus.
Symptoms of Vitamin D deficiency are rickets (softening of bones) in infants and children and Osteomalacia (softening of bones) in adults.
Vitamin E is also a fat-soluble vitamin. It is composed of compounds called tocopherols. The most active form of Vitamin E, alpha-tocopherol, is also the most widely distributed in nature. Major sources include vegetable oils, wheat germ, whole-grain cereals, legumes, nuts, seeds, green leafy vegetables and eggs.
Vitamin E Functions is important for cell health and proper functioning of the immune system. It also prevents the oxidation of fat.
Lack of Vitamin E causes hemolytic anemia or the death of red blood cells.
Vitamin K is a fat-soluble vitamin. Major sources include green leafy vegetables, liver, tomatoes, egg yolks, and vegetable oils. Vitamin K can be formed naturally by bacteria in the intestines. However, bacterial synthesis alone does not provide enough Vitamin K, dietary sources are needed.
Vitamin K is essential for the formation of prothrombin, a blood-clotting compound. However, Vitamin K deficiency leads to the decrease of the ability for the blood to clot.
Thiamin is a water-soluble vitamin. Its principle sources include pork, legumes (dried beans), peanuts, sunflower seeds, whole grains and enriched breads and cereals. Like most water-soluble vitamins, excess intake of thiamin is excreted and not stored in the body. Thiamin is sensitive to heat and, like other water soluble vitamins, leaches into cooking water.
The primary body functions of Thiamin are that it aids in energy (carbohydrate) metabolism and enables normal functioning of the nervous system. Thiamin is also necessary for the proper functioning of the heart.
Symptoms of Thiamin deficiency are Beriberi, which results in damage to the nervous and cardiovascular systems and muscle wasting and Wernicke-Korsakoff syndrome, which results in mental confusion, amnesia and muscular incoordination.
Riboflavin is a water-soluble vitamin. Major sources of Riboflavin include milk, yogurt, cheese, organ meats, meat, poultry, dark green leafy vegetables, whole grain and enriched breads and cereals. Like most water-soluble vitamins, excess intake of Riboflavin is excreted and not stored in the body. Riboflavin is sensitive to ultraviolet light and, like other water soluble vitamins, leaches into cooking water.
Riboflavin functions in the body to aid carbohydrate, fat and protein metabolism and is also involved with the action of some other B-vitamins (folate and pyridoxine). Riboflavin is essential for overall growth and promotes healthy skin and normal functioning of the eyes.
A Riboflavin deficiency will cause burning and itching eyes, which become sensitive to light, cracks at the corners of the mouth, a sore, red tongue, skin rashes, and emotional changes such as depression and hypochondria.
Niacin is a water-soluble vitamin whose major sources of niacin include meat, poultry, fish, organ meats, milk, eggs, whole grain and enriched breads and cereals. Niacin can be made in the body from the amino acid tryptophan and like most water-soluble vitamins, an excess intake of niacin is excreted, not stored in the body. Like other water-soluble vitamins, niacin leaches into cooking water.
Niacin aids the body in energy metabolism and maintains the normal functioning of the nervous and digestive tract. Niacin may also lower blood cholesterol.
Symptoms of Niacin deficiency are pellagra, characterized by dermatitis (inflammation of the skin), diarrhea, dementia, irritability, loss of appetite, weakness and dizziness.
Pyridoxine, also known as vitamin B6, is also a water-soluble vitamin. Pyridoxine's major nutritive sources include organ meats, meat, poultry, fish, whole grain and enriched breads and cereals, legumes (dried beans), potatoes and bananas. Like most water-soluble vitamins, excess intake of pyridoxine is excreted and not stored in the body. Pyridoxine is sensitive to heat and ultraviolet light.
Pyridoxine functions in the body to aids in protein metabolism. Dietary requirements increase with increased protein intake and Pyridoxine helps in the conversion of tryptophan (an amino acid) to niacin (vitamin B3). Pyridoxine also helps with normal brain functioning and aids in the formation of red blood cells and the synthesizing of antibodies.
Symptoms of Pyridoxine deficiency are Anemia, Epileptiform convulsions and Dermatitis (inflammation of the skin).
Vitamin B12 or cobalamin, is a water-soluble vitamin some of whose major sources include meat, poultry, fish, milk, eggs, and cheese. Vitamin B12 is found almost exclusively in animal products. Unlike other water-soluble vitamins, vitamin B12 is stored in the liver. Vitamin B12 is sensitive to ultraviolet light.
Vitamin B12 aids in energy metabolism and red blood cell formation. It also helps maintain the central nervous system and is necessary for folate activity.
Deficiency symptoms of Vitamin B12 are Pernicious anemia (large cell type), degeneration of peripheral nerves leading to paralysis, sore tongue and weakness.
Biotin is a water-soluble B vitamin. Major sources of biotin include yeast, organ meats, milk, egg yolks, nuts, legumes (dried beans), and whole grains. Like most water-soluble vitamins, excess intake of biotin is excreted and not stored in the body.
Biotin's principle functions are to aid in carbohydrate, protein and fat metabolism.
Biotin's deficiency symptoms include Anorexia (lack or loss of appetite), nausea and vomiting, Glossitis (inflammation of the tongue), Dermatitis (dryness and inflammation of the skin) and depression.
Folate (folic acid or folacin) is a water-soluble B vitamin. Nutritive sources of folate include green leafy vegetables, organ meats, meat, poultry, seafood, legumes (dried beans), seeds, and whole grain breads and cereals. Folate requirements are increased during pregnancy. Like most water-soluble vitamins, excess folate is excreted from the body and not stored. Folate is sensitive to heat, oxygen and ultraviolet light. Like other water-soluble vitamins, folate leaches into cooking water.
Folate functions to synthesize DNA and acts with vitamin B12 in the formation of red blood cells.
Folate deficiency can lead to Pernicious anemia (large cell type) and Depression.
Pantothenic acid is a water-soluble B vitamin. Nutritive sources of pantothenic acid include liver, yeast, eggs, and legumes (dried beans), milk and whole grain breads and cereals. Like most water-soluble vitamins, excess intake of pantothenic acid is excreted and not stored in the body. Pantothenic acid is sensitive to heat.
Pantothenic aids in carbohydrate, protein and fat metabolism Synthesizes hormones and cholesterol.
Lack of Pantothenic acid can retard growth and lead to infertility, fatigue, and irritability.
Vitamin C (ascorbic acid) is a water-soluble vitamin. Nutritive sources of vitamin C include citrus fruits, berries, tomatoes, potatoes, broccoli, green peppers and other green and yellow vegetables. Like most water-soluble vitamins, excess intake of Vitamin C is excreted and not stored in the body. Vitamin C is sensitive to heat and oxygen. Like other water-soluble vitamins, Vitamin C leaches into cooking water.
Vitamin C aids in the formation of collagen and the absorption of iron into the body. It prevents oxidation (antioxidant) and helps in the healing of wounds.
Vitamin C deficiency can result in scurvy, leading to the loss of appetite, irritability, depression, bleeding gums and loss of teeth, wounds failing to heal, bruises and petechiae which are spots of blood under the skin's surface.
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