Posts Tagged ‘Carbohydrates’

Protein & Carbs – How Much Should I Be Eating?

March 16, 2010

There is a lot of confusion about how much protein and carbohydrates to eat.

According to the Harvard School of Public Health adults should get a minimum of .8 grams of protein for every kilogram of body weight per day. That’s about 64 grams for a 160 pound adult.

In the U.S. adults get an average of 15 percent of their calories from protein. Replacing the sugar in our diets that we get from refined carbohydrates such as white bread or drinks filled with sugar by increasing our protein intake to 20 to 25 percent could actually reduce the risk of heart disease.

And if your taking that amount of sugar out of your diet. Can you imagine what it will do for your waistline?

Good sources of protein include chicken, fish, eggs and lean meat.

Carbohydrates. Wow! What a bad rap this food group has gotten.

Man cannot not live a healthy lifestyle without carbs! So how much?

The AMDR (Acceptable Micronutrient Distribution Range- amount that the FDA considers healthful) is 45 to 65 percent of total calories.

Before you get all excited about this know that we are not talking about foods that have added sugars.

The carbohydrates you should be eating are fiber-rich fruits, vegetables and whole grains.

For more Health and Fitness information please visit our ongoing blog at

www.longevitypt.com

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Soggy Vegetables…..Should I??

August 27, 2009

A couple of days ago I picked up lunch for my partner (Marcia) and I. We try to eat right so I brought home some steamed vegetables over chicken and rice. Normally this is a very tasty meal. This time the veggies were soggy from being overcooked. We discussed what affect this might have on their nutritional value. So I began digging.

As it turns out, just like with exercise, a little is better than none at all. Vegetables benefit you no matter how they are prepared. Don’t get me wrong, the best situation is that you steam them and eat them crisp.

It is true that some nutrients are lost due to being overexposed to heat or water. This includes loss of minerals such as potassium and sodium. Also water soluble vitamins such as folic acid and vitamin C are reduced.

But it’s not all bad news. According to David Haytowitz of the U.S. Department of Agriculture’s Nutrient Data Laboratory vegetables also contain protein, fiber and carbohydrates that are not harmed by overcooking.

So do as your Mother told you and EAT YOUR VEGETABLES, no matter how crisp or soggy they may be.