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Written by Brian Grasky
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Friday, 02 March 2007 |
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for athletes and those trying to lose weight on a time budget
These meal choices are simple, quick, and easy. They’re also healthy. The bottom line is limit the sugar and saturated fats, increase the amount of whole grains, cut the trans fats, and balance the high and low glycemic carbohydrates.
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Written by Jill
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Friday, 02 March 2007 |
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There are thousands if nutritional tips, diets, and fads out there to help you in eating right, but many of them are only for the short term and are misleading. While we are all a bit different, there are some universal truths to losing weight and still having the energy to train. First, let’s look at what not to eat for dieting and overall good health. When shopping, read the labels. Not only the nutritional label, but the ingredients list as well. Most labels these days have fat grams broken down into saturated fat, monounsaturated fat, and polyunsaturated fat. A healthy diet consists of a maximum of 20 grams (for a 2,000 calorie diet) of saturated fat (<10%). Saturated fat, as you may already know, raises cholesterol levels. Monounsaturated and polyunsaturated fat, the healthy fats, help to raise HDL Cholesterol (good cholesterol) levels and lower LDL Cholesterol (bad cholesterol) levels. Therefore 60-80% of total fat intake should be polyunsaturated or monounsaturated fat—monounsaturated fat being the best. The FDA requires companies to list the amount of in a product. Trans fats (also listed as partially hydrogenated oils in the ingredients list) are just as harmful as saturated fats, if not worse. These chemically altered fats (which started out as the healthy polyunsaturated fats) also raise the LDL (bad) cholesterol levels and lower the HDL (good) cholesterol. Avoid these. Read the nutritional value and ingredients list.
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Nutrition 
