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Nutrition Articles, Tips and Information

Nutritional information

Nutritional information seems to be everywhere these days. The secret to feeding your family (and yourself) a healthful diet of healthy food is to read the labels. The United States Food & Drug Administration has laid out strict guidelines for nutritional labeling of all food products.

Yogurt: This can be either very good or very bad for you, depending on several factors.

The nutrition label will tell you all you need to know to choose real health foods. But with new FDA guidelines mandating more detailed info on the labels of every product you buy, it could quickly become a case of overload very quickly.

To get you started, here are a few facts (and myths) about some of the more common, “healthy” snack foods you see nearly every day:

However, much of the yogurt at the grocery store is loaded with various kinds of hidden sugars. Flavors like key lime pie, kiwi-raspberry, strawberry-banana, etc., usually means that heavy doses of sugar were added to generate that particular flavor. Many times, the actual "fruit" is of poor quality fruit and was too damaged or over-ripe to sell for raw produce.

The solution? Buy plain, fat-free, sugarless yogurt, and add your own nuts, berries or fresh fruits to it. In this manner you have complete control over how healthy you wish your yogurt to be.

Granola bars: The first granola bars were identical to normal granola except for shape. Instead of a loose, breakfast cereal consistency, granola bars were pressed into a bar shape and baked into that shape. These granola bars often contain dried fruit, as normal granola.

Granola bars have now evolved into expensive candy bars containing chocolate chips and gooey caramel. Whole wheat flour is bleached and denuded of its flavorful kernels.

Finally, here are some things to keep in mind when reading nutrition labels for health foods:

* In the ingredient's portion of the nutrition label, ingredients are listed in order by amount. The ingredient that's listed first is the main ingredient, followed by the next largest amount, etc.

* The nutrition facts label must list each of the required nutrients even if the food provides 0% of the recommended daily value.
 
* The nutrition facts label must list what portion of the food's calories is derived from fat, from sugar, from protein and from carbohydrates. It will also break down the fat into saturated and unsaturated fat.

 

Health needs to be earned!

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As always, before you attempt to self medicate or try a new health regimen or program we suggest you retain the services of a qualified health care professional.

 

Nutritional supplements

Nutritional supplements are increasingly popular as our aging population strives to slow the clock. What too many don’t know is that they are not merely harmless nutrients. High concentrations can cause dangerous imbalances, and some can react harmfully with common prescription drugs. Knowing that such risks exist and informing your doctor about every one you take or are considering taking is crucial to your health.

 

Because something is sold as a "health food product," however, does not mean it's safe.

Many people equate vitamins, minerals, and other nutritional supplements with only positive effects.

When these supplements are taken in amounts greater than the Recommended Dietary Allowances, they no longer serve a nutrient function; they are considered drugs. Taken in excessive doses these supplements can interfere with the intended action of a medication, as well as negatively affect a person's health status.

Some examples of what can happen when a person takes excessive doses of the following supplements are:
 
Vitamin A: fatigue, lethargy

Vitamin D: possible kidney failure

Vitamin C: gas and diarrhea; dehydration as a result of diarrhea

Vitamins A, D, and K: reaction to toxicity

Niacin: flushed skin; impaired liver function

Iodine: enlargement of the thyroid gland resembling goiter
 
Magnesium: diarrhea

Tryptophan: a rare blood disease with an abnormal increase in certain white cells; symptoms include severe muscle pain, fever, joint pain

(The FDA has declared tryptophan unsafe. DO NOT TAKE IT! If you have any tryptophan in your home, throw it out!)

Be careful! If you feel you need to take nutritional supplements, first discuss your concerns with your doctor, pharmacist, or other qualified health care professional, for example, a registered nurse or dietician. DO NOT self-medicate with large doses of vitamins, minerals, or other nutritional supplements without seeking medical advice.
 

Nutritional vitamin supplements

Nutritional vitamin supplements are big business. Many say they’re unnecessary, while others contend that they’re more necessary than ever. They’ve been a source of controversy and debate for many years. Why?

They’ve been around a good long time in one form or another.

Cod liver oil was widely given to children daily only 100 years ago. Those same children would never have dreamed that one day people would pay lots of money to not only take fish oil, but take it more than once a day. You’ve probably seen the daily vitamins sold in most stores that even many doctors are now grudgingly stating are fine to take regularly.

The heart of the controversy is both the types and potencies of many supplements. Often a single dose contains a nutrient or nutrients in such high concentration as to be completely impossible to consume in a proportionate amount of foods that contain that nutrient or nutrients. Many in the medical establishment insist that this is at best a foolish and at worst a potentially dangerous practice. They state that some nutrients, being water soluble, are simply passed through the system and others that are fat soluble can be absorbed into fat reserves in hazardous levels if ingested without caution.

Those who support the use of supplements counter that passing part of a dose of a water soluble nutrient is worthwhile because it ensures saturation of that nutrient at a cellular level, maxing out the body’s available supply. The supplement industry itself has added precautionary statements to their labeling to warn of the potential hazard of ingesting a high level of fat soluble nutrients.

Even so, for vitamins and minerals, there is some monitoring by the Food and Drug Administration. For others that are not recognized as essential nutrients, the truth becomes less clear. Benefits may only be implied at best, with statements denying solid evidence of any now a requirement of law. How much garlic do you need each day? How much feverfew? There still remains no way to know other than the assertions of alternative health care proponents.

If you truly desire to take nutritional supplements, start with small doses under the advice and supervision of qualified professionals such as a registered dietician. After all, they’re not called supplements for nothing.

 

Sports nutrition

Athletes who want a winning edge should get the right nutrition. When you drink enough water and eat a balanced diet, your body can make energy efficiently and fuel top performance. You can make the most of your athletic talents and gain more strength, power and endurance when you train. Base your diet on a variety of factors including your age, size and physical condition; and the type of exercise you are doing. See your doctor for individualized nutrition advice.

Hydration

Water is the most important factor in sports nutrition. It makes up about 60 percent of body weight and is involved in almost every bodily process. Your body cannot make or store water, so you must replace what you eliminate (i.e., urine, sweat). Everyone should drink at least two quarts (eight cups) of water each day, and athletes need more. Drink plenty of fluids before, during and after sports events to stay hydrated and avoid overheating. When you workout or compete, especially in hot weather, try to closely match the amount of fluid you drink with the amount you lose to sweat.
 
Fuel sources

Eating a balanced diet is another key to sports nutrition. The right combination of fuel (calories) from carbohydrates, proteins and fats gives you energy for top performance.
 
Carbohydrates. The most important fuel source, carbohydrates come in fruits, vegetables, pastas, breads, cereals, rice and other foods, and should provide about 60-70 percent of daily calories. Your body converts sugars and starches in carbohydrates to energy (glucose) or stores it in the liver and muscle tissues (glycogen), giving you endurance and power for high-intensity, short-duration activities.

If your body runs out of carbohydrate fuel during exercise, it will burn fat and protein for energy, causing your performance level to drop. This can happen if you start exercising without much muscle glycogen, exercise heavily for more than an hour without eating more carbohydrates, do repeated high-intensity, short-duration exercises or participate in multiple events or training sessions in a single day. Use a carbohydrate strategy to stay energized and perform at your best:

Pre-competition nutrition

What you eat several days before endurance activities affects performance. Your food the morning of a sports competition can ward off hunger, keep blood sugar levels adequate and aid hydration. Avoid high protein or high fat foods on the day of an event, as these can stress the kidneys and take a long time to digest. Empty your upper bowel by competition time.

Carbohydrate loading

To avoid running out of carbohydrates for energy, some endurance athletes like long-distance runners, swimmers and bicyclists load their muscles with glycogen by eating extra carbohydrates in combination with doing depletion exercises several days before an event.

 

Sports nutritionist

Who is an Applied Sports Nutritionist?

An applied sports nutritionist is typically Licensed Medical Nutritional Therapist (LMNT) or Registered Dietitians (RD) who have at least 3 years of experience working in an applied nutrition setting with athletes and capable of:

• Organizing meals, snacks and hydration at home and on the road and truly be involved with keeping a team fueled throughout the entire year. They have to really be able to look into the future and see where and how a team is moving and have a bit of an instinct on what is the best intervention to implement for a winning outcome.

• Know about the annual training cycle (periodization) of every sport/position or event so they can target appropriate windows for exposures that will safely help athletes reach realistic body composition outcomes. And be capable of accurately assessing body composition & nutrient based lesions in physical exams of athletes.

• Be capable of communicating the plan of action to coaches and athletes in a simple to execute-systematic manner that is always put into circumstantial perspective (off-inseason, pre-post workout, active-inactive days, etc.).

 

Real yogurt has two ingredients: milk (whole, skim or low fat) and live yogurt cultures. That's healthy food - calcium, vitamin D, vitamin A, protein.

As you can see the applied sports nutritionist has a real "role up your sleeves" type job in the trenches with the athletes year round compared to a clinical setting.

It becomes a tactical experience in management, education and teamwork that brings the nutritionist to the table for meetings with a coaching staff and team to building the most appropriate fueling tactics.

 

More Cure Help Articles Related to Nutrition:

 

Anti Aging Treatments - Life, these days, is at such a fast pace, many people do not take the time to eat properly, thereby shortening their lives. When people do not eat right, their body cells cannot repair themselves. It is increasingly difficult to supply the family with the proper nutrition, because of the depletion of minerals and nutrients in farmland.

Calcium Magnesium Iron - Below are listed some foods that are containing ingredients of healthy nutrition. Berries are incredible antioxidants Ah, the sweet taste of fresh berries! Berries are actually good for you and contain plant nutrients called anthocyanidins. Some of these have high levels of resveratrol, which helps fight heart disease and cancer.

Calories Don't Matter - Nutritional needs change as a dog ages. Many breeds of dogs enter their senior years at 5-7. Like humans, as dogs' age, their metabolism slows down. Obesity is one of the most common afflictions facing senior dogs. Stiff joints and muscles leave them wanting to run around less.

Well Balanced Meal - A good nutritious diet is a basic requirement for every individual in order to live a healthy life. Today, health is everyone's top priority, which can be ensured only by good nutrition. Here are the ten important reasons as well as steps to prove that you must ensure good nutrition if you are willing to lead a healthy life.

Certified Nutritional Therapist - As you learn more about nutrition you also learn the importance of elimination. What goes in, must come out. Your body is a well oiled machine that takes what it needs from what you feed and eliminates the rest through urine and the bowels.

Chinese Green Tea - Health, energy, and nutrition have become the primary focus in today's society. Everywhere you look there are ads for nutritious foods, energy drinks, buys for the health-conscious shopper. But unfortunately, today's fast paced world leaves very little time for you to devote to yourself, even enough time to exercise.

Chocolate Chip Cookies - Most soccer athletes do not have a clear guide of what to eat to prepare for a soccer match, what to eat after a soccer match and how to maintain a rich high carbohydrate diet. There are nutritional guides that soccer players of all level must and should follow in order to put themselves in a beneficial position before matches.

Cat Food Fact - They are beautiful, energetic, entertaining and they continually teach us as they grow and learn. Who are they? Your children, and second to the gift of life, the next greatest gift you can give them is good health through nutrition. As they grow you will realise that, try as you might, you won't be able to protect them from every bad influence in this world.

Digital Nutrition Scales - (NC)-Recent research has shown a benefit of certain nutrients in reducing the risk of degenerative diseases of the brain. Antioxidants, such as vitamins E, C, B12 and folic acid have been shown to play an important role in healthy brain functioning.

Essential Amino Acids - A man's health is a very important aspect of his life. To say that "health is wealth" is not only to utter an old, used up mantra, but to mean that for most human beings, staying fit and healthy is parallel to being wealthy, for a person's everyday life is influenced mainly by the state of his mind and body, especially by the presence and absence of certain diseases.

Healthy Nutrition Plans - Are you wondering about how to optimize your protein intake? There are many factors that come into play when choosing sources for protein. Certain proteins are not absorbed well by the body, while other types of protein bring a high fat content with them into the body.

Healthy Saturated Fats - If you went to AA (Alcoholics Anonymous) meetings to get sober, you remember the overabundance of coffee and cookies available (not to mention smoke). At OA (Overeaters Anonymous) meetings you find a number of people who are coming from other 12-step meetings, people who originally treated their alcohol or drug addiction and now find that their eating has become compulsive.

Healthy Weight Pyramid - There are many nutrition supplements at your local health food store. So many to choose from so confusing which ones are the right ones. How many should you take? Here you will learn what you need to take for the best health benefits.

Commercial Dog Foods - When we think about our health ONE vital nutrient often fails to come to mind, and it's one so important that we cannot exist without it. How can this be? So what is it? Is it Calcium, Vitamin C, Vitamin E, or what? Is it something new that we don't really know about yet? Not at all. It is one vital nutrient that is so overlooked that often we cannot tell when we need it.

Herbal Diet Pill - Real stories are windows into the practical application of orthomolecular nutrition We live in an age where we are constantly being bombarded with conflicting information by people selling us products or services to earn a profit -most of which turn out to be of no value or benefit. In this case, however, you are being made aware of your body's most elemental requirements for health and healing.

Herbal Nutrition Supplement - A new study published in the American Journal of Psychiatry shows that children who experience malnutrition exhibit strikingly increased behavioral disorders and aggressive behavior as they grow older. The study looked at children between the ages of eight and 17 years, and found some rather shocking statistics about their behaviors.

Herbal Nutrition Supplement - A new study published in the American Journal of Psychiatry shows that children who experience malnutrition exhibit strikingly increased behavioral disorders and aggressive behavior as they grow older. The study looked at children between the ages of eight and 17 years, and found some rather shocking statistics about their behaviors.

Herbal Nutrition Supplements - We are born inherently with the best doctor in the world - our immune system. When the immune system is funtioning proberly, it should serve as a strong defense from most illness. Nutrition and proper care of the body can do wonders for the immune system. Regardless of the condition of our health, our bodies constantly require nutrition.

Herbal Nutrition Supplements - A lot of research today is showing that having a good nutritional diet has a direct impact on a person's ability to manage stress. A body that is well nourished and healthy is far more resilient to stressful conditions than a poorly nourished body.In order to function properly, you body requires a certain amount of energy from carbohydrates, protein and fats.

High Glycemic Carbohydrates - Once a child reaches their toddler years, ages 1 to 3, feeding can become a challenge. Developmental changes are occurring at this age. Toddlers are trying to gain independence and control and meals are part of that pattern. Keep in mind that good sense as well as planning will make this transition a smooth one.

High Quality Vitamins - Hair loss is a genetic/hormonal process that can affect both men and women. Hormones that bind to hair follicles can cause an imbalance in the biological processes that cause hair growth. Eventually, excess hormonal action on the follicle causes hair to stop growing and the follicle dies.

Increased Nutrient Needs - Legendary bodybuilding trainer Vince, "The Iron Guru" Gironda was famous for saying, "Bodybuilding is 80% nutrition!" But is this really true or is it just another fitness and bodybuilding myth passed down like gospel without ever being questioned? Which is really more important, nutrition or training? This IS an interesting question and I believe there is a definite answer.

Well Balanced Meal - A good nutritious diet is a basic requirement for every individual in order to live a healthy life. Today, health is everyone's top priority, which can be ensured only by good nutrition. Here are the ten important reasons as well as steps to prove that you must ensure good nutrition if you are willing to lead a healthy life.

Industry Influences Nutrition - You may publish this article in your newsletter, on your web site, or other publications, so long as the article's content is not altered and the resource box is included. Add byline and active link. Notification of the use of this article is appreciated, but not required. Total word count included resource box is 1340.

Breast Cancer Infiltrating - It is advisable to compile a list of questions to put to the medical staff prior to any appointments or consultations and to get a relative or close friend to go along with the patient.

Breast Cancer Screening - It is generally accepted that by the time a cancer is found by mammography or palpated during a clinical breast exam, the cancer has been growing for 8-10 years.

 

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