Before getting too specialized, we, as individuals, have to ask ourselves what our perceptions and beliefs are about nutrition.
The truth is that everyone knows, at a basic level, which foods are healthy and which are not. In fact, most individuals have these principles engrained in them at quite an early age (ex. “An apple a day will keep the doctor away.” etc.)
The purpose of this article is to smooth out all the edges of what we “know” about the basics of nutrition: fats, carbohydrates and protein.To begin, the idea that one has to get out of their head is that fat is bad. Fat is essential and necessary, excess fat is dangerous and adds to almost all health complications.
That is where the majority of confusion lies. Unfortunately, another misconception is that the fat you eat translates into the fat on your belly (or wherever you are naturally inhibited.) This is an outright lie, the only way a person gains or loses weight is by consuming more or less calories, respectively, than one burns.
In reality, fats are responsible for protecting the body’s internal organs, conserving body height, making up the membranes surrounding our cells, and primarily providing the body with an alternate source of energy.
Ultimately, my focus for one to know is to choose unsaturated fats rather than saturated fats in one’s daily intake. Unsaturated fats serve all the purposes listed above while also controlling and lowering the body’s “bad” cholesterol.
These fats can be found in oils, nuts, and fish. In the end, one gram of fat equals nine calories and they should account for twenty percent of the individual’s daily intake.Secondly, carbohydrates are the principle source of energy for the human body. Again, please ignore the idea about low carbohydrate diets and their superficial promises–they are dangerously unhealthy. The truth is not as much about the amount of carbs but rather more of an issue of the type of carbs you consume.
Carbohydrates separate into two forms, simple and complex. The primary difference is in their entrance into the bloodstream. Simple carbohydrates enter the body’s blood stream quickly, while complex carbs digest slowly.For individuals dealing with hypo/hyperglycemia and diabetes, one probably understands the importance of complex carbohydrates and requires this slow release for the balance of one’s blood sugar.
For those who are unaware of this reaction, one should become aware of how simple carbohydrates effect the body’s insulin level due to the surging increase of diabetes in this country.
Be careful, what is not a present problem may turn into a future one through simple ignorance.Another factor to know is that complex carbohydrates are less likely to prevent the burning of fat while also providing longer supplies of regulated energy.
On the other hand, simple carbohydrates can actually prevent the fat burning process from taking place and tend to surge the body with short boosts of energy followed by hunger.
The key to note here is that a healthy person should focus on consuming mainly complex carbohydrates (whole grains, vegetables, etc.) and moderate one’s intake of simple carbohydrates with whole fruits.
On a caloric standpoint, carbohydrates translate into four grams per serving and should account for sixty percent of one’s daily intake.Lastly, protein is responsible for being the body’s major building material of all its parts. From fingernails to antibodies, protein is the main component.
Generally, the confusion about this subject comes in the order of the amount recommended and types recommended.As far as the amount of protein recommended for the average individual, I will not make a specific judgment due to the nature of varied research and personal needs.
What I will say is that on average, a healthy person does not need an enormous amount of protein unlike some myths portray (1 gram or more per body weight) to sustain normal processes.
My true suggestion is to aim for 20 percent of consumed calories to be from protein, which are four calories per gram.
Secondly, several people question the types of proteins. Again, this is more of a personal preference than it is a health topic. If anything, one should focus on the fat content in certain meats, primarily red, in comparison to one’s daily allowance and any high levels of bad cholesterol in determinacy by your health history and your family’s history. If one is unsure, I suggest sticking to white meats and various nuts and beans.
In conclusion, one must understand the principles of moderation and balance throughout this process.
A normal individual can become obese by eating healthy food in excess to their burning capacity. While, on the other hand, an individual can eat a diversity of nutritional foods but not enough to sustain normal body processes and force them into survival mode.
One must understand that individual caloric intakes vary depending on numerous factors and cannot be forced into a one-size-fits-all model. Your best detector is your body, so use it wisely and logically.
Lastly, I warn all readers not to force a strict and “healthy diet” in order to lose weight or achieve some other short-term goal. In my past experiences and readings, I have found that slow and persistent changes are the only true possibility for altering ones long-term diet. If anything, just be smart and persistent.
If you have any questions or comments, please e-mail them to jivory00@hotmail.com entitled newspaper.

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