Meal Planning Nurtition Fitness
What Your Body Needs

FIRST THINGS FIRST, NUTRIENTS
PROTEINS | FATS | CARBOHYDRATES | VITAMINS AND MINERALS
The human body requires certain substance to maintain or restore health. Nutritions are the substances necessary for growth, normal body functioning, and the maintance of life. Among the nutrients are proteins, fats, carbohydrates vitamins and minerals. Water is also generally considered a nutrient.

WHAT YOUR BODY NEEDS
PROTEIN
Protein is the primary building block for cells and tissue. Therefore, a growing child needs a larger proportion of protein than a healthy adult, who requires protein only for repair or maintance.

  • CARBOHYDRATES
    Carbohydrates (sugars and starches) are the energy foods.
  • FATS
    Fats provide certain essentials acids for the body, as well as calories and flavor. They are concentrated forms of energy and they are stored in the body to provide energy after the body muscles have been depleted of glycogen. Fats also transport certain vitamins.
  • VITAMINS
    The body can not manufacture vitamins which are required as catalysts for the utilization of other nutrients in the diet. They are needed in very small quanties and can and are generally readily obtained from a well balanced, varied diet.
    IMPORTANT: Note that vitamin A and vitamin D can cause toxicity when ingested in large amount).
  • MINERALS
    Trace amounts of certain minerals and larger amounts of others (calcium and iron) are required by the body for the passage of nerve impulses, building bones, teeth, blood cells and other metabolic functions.

    WHERE YOU GET IT?

  • FRUITS AND VEGETABLES
    They provide minerals, vitamins, carbohydrates and lot of water. They are high in bulk, low in calories and are relatively in-expensive.
  • CEREALS AND GRAINS
    Breads and other baked good, pastas, rice and cereal provide carbohydrates, protein, minerals and vitamins. Try to choose products that are whole grained or enriched.
  • HIGH PROTEIN GROUP
    High protein is found in meat, poultry, eggs, fish,legumes and nuts. Red meat contains the highest amont of saturated fat and therefore we should decrease our consumption of red meat in favor of other meats and protein sources.
  • DAIRY PRODUCTS
    Milk, cheese, and ice cream provide protein, calcium and riboflavin (a B vitamin). Children, teenagers, pregnant and nursing women
  • VITAMIN TOXICITY
    Those who ingest large amounts of vitamin A and D should be aware that those vitamins are stored in the body (primarily in the kidneys) and large massive doses can lead to toxicity which can lead to serious medical problems. Generally people on a well balanced nutritional diet do not need to take extra vitamins. Discuss this with your DOCTOR.

    CALORIE INFORMATION

  • Everyone should buy a calorie counter. One of the best books on the subject is "Eat Right, Live Better", a Reader's Digest Publication. It is a common sense guide to nutrition and good health. It not only has calorie content of foods but also tells you all the nutrients in a given food. So you will know how protein, carbohydrates, fat, energy, what vitamins and minerals are in the food. It also covers special diets for special needs. I am sure your local book store has books that cover similar subjects.
  • A meal of Steak (porterhouse, t-bone, average 3 -4 oz serving) 530 calories, a large baked potato (250) or med (125) with sour cream
    (1 tsp )30 and large salad(minimal depending on content) with dressing (another 50-100) and you have had around a 1000 calories in that one meal.
  • A breakfast of 3 strips of bacon (100) 2 egg cheese omelet (260) 1 cup of grits with butter (120) and 2 slices toast (130) makes a 610 calorie breakfast.
  • A lunch consisting of a loaded sandwich, 2 slices bread, boiled ham, cheese, lettuce, tomatoes and a 8 oz bag of chips is going to add another 500-600 calories.
  • Now all of this is not counting and desserts, drinks or snacks, during the day. But you have eaten a 2300-2400 calories for the day. Not only have you ingesting lots of calories but you have not fullfilled your daily nutrition needs. You have gotten too much fat, and not enough fruits, vegetables. milk, fiber, vitamins or minerals.

    MEAL PLANNING TIPS

  • You are better off sticking with cooked cerals like rice, cream of wheat, and oatmeal for breakfast instead of those boxed cereals. Add a fuit and one slice of toast.
  • Make your own vegetable and other soups and casserole dishes. Instead of putting left overs in the fridge to be thrown out later. Freeze the left over soup individual size servings. You can add a salad and some fruit for a better nutritious lunch instead of grabbing a sandwich. Another sandwich alternative is a pasta salad.
  • Stick to fish, chicken or turkey instead of a staple of red meat. Pork is another white meat choice that is better for you than red meat. Try a pork roast with those carrots, potatoes and onions instead of your usual chuck roast.

    WARNING: *Content herein is intended for general information only and is in no way intended to replace your Doctor, Pharmacist, Nutritionist or any other Health Care Provider.*

    EXERCISE AND FITNESS
    WAYS TO BURN CALORIES BURN BABY BURN
  • Moving furniture | Shoveling snow | Raking leaves | Mowing the lawn | Painting wall |Washing car |
  • Windex the Storm Doors and Mirrors | Lawn and Garden Activity |
    Planting seeds and flowers | Raking leaves | Sweeping the sidewalks and drive, porch and patio |
  • Sports Activities | Bowling | Golf | Hunting | Fishing | Walking | Skating |
  • Grocery shopping and visiting the mall | House Cleaning (oops)
    (hint: getting off the couch, get up, get out, burn baby burn and have fun doing it.)
    TUSH TONING TO GO
  • Bicycling | Skating | Stair climbing | Walking
  • STRONG ARMS
    Open stubborn jars |Stock high kitchen shelves |Get up from low couch or chair
    Carry grocery bags | Lift and hold children or grandchildren
    There are many books and materials on exercise. If you are serious purchase one and get busy toning your body.
  • Too old for the more serious work-out? Try these while lying in bed.

    * Lie on your left side and do right leg lifts. 1. Raise leg up, bring it back down then forward to hand, go back to straight up and back down and then move it backward as far as you can. (Repeat this 10 times then switch to right side using left leg. 2. Next lie flat and raise * 3. Sit on bed and do arm exercises by pushing straight out, alternating arms for a count of 10, then 4. lie flat and hold a light 2 lb weight (or object such as book) and push up and down 10 times making sure to work both arms.

  • *5. While sitting, place arms on the other rims and do 20 mini push ups.
  • *6. Join the Mall Walking Program. Go to an indoor mall sometime between 7-9 a.m. start by going around the designated walker space once, which in my mall is 1/2 mile, and work up to 2 trips around for a mile. This provides walking in a controlled enviroment and you will find many friends, neighbors or just friendly people joining you for these early morning walks and is a lot of fun. Invite a friend or neighbor to go with you. When you cannot go, walk up and down steps, from one corner of house to another, to mail box and back and try to walk 20 minutes.

    IMPORTANT: You can start by adapting a few of these tips, even just one! and keep it up and then move on to the next one. The big point is lifesty;e change is a slow process but that you can do it and reap the benefits. Remember, "nothing feels as good as healthy and thin".

    WARNING: Content herein for general information only and not intended to replace your Doctor, Pharmacist, Nutritionist or any other Health Care Provider.**

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