Developing a simple nutrient management plan may be the safest, healthiest route to balanced eating, good health and successful weight
Delicious Nutrient Management
management. The “gold standard” for nutrient management programs is the Pyramid Program, developed by The United States Department of Agriculture (USDA). This plan is based on decades of empirical, duplicated research.
Numerous other nutrition and diet programs flood the market. Many of those plans, are developed by experts and offer sound guidelines. Others may include hypothesis or information derived from limited or unduplicated research.
History of Nutrient Management
During World War II foods were rationed, and Americans no longer had access to the volume or array of foods to which they were accustomed. Military personnel and civilians needed a set of guidelines to ensure optimal nutrition during these restrictive times. The United.States National Academy of Sciences was formed to investigate how nutrition might “affect national defense.” This committee produced the Recommended Daily Allowances (RDA) of Essential Nutrients, published in 1941. The RDA has since been reviewed and revised every five to ten years. In 1997 the RDA expanded to Canada and were renamed the Dietary Reference Intake (DRI).
Basal Metabolic Rate (BMR)
A calorie is the unit of energy contained in food. Calories are the fuels that allow the human body to function. Without calories breathing would cease, hearts would no longer beat and body temperature would plummet.
The Basal Metabolic Rate (BMR) is the basic caloric level needed to maintain current body weight.
For women the formula is 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years ).
For men the formula is 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year ).
Physical Activity
Moving your body is essential to optimal health. According to Mehmet Oz, M.D., thirty to sixty minutes of physical activity is required daily for optimal health. That activity might we taking a walk, hitting a bucket of golf balls, taking a bike ride or going for a swim. The important thing is to move your body every day. The number of calories expended in these activities should be added to the number of calories consumed.
The Pyramid
The Pyramid is a nutrient management plan, developed by the United States Department of Agriculture (USDA) and based on the RDA. The Pyramid’s recommendations include the basic food groups, grains, vegetables, fruits, oils, dairy products and proteins.
There are two types of grains, whole and refined. Whole grains include the entire grain kernel, while refined grains have had the bran and germ removed. At least 50 percent of grains should be whole.Vegetables are divided into five groups based on their nutrient content. They include dark green leafy, orange, starchy, dried peas and beans. Most Americans do not eat enough dried peas and beans, dark leafy or yellow vegetables.
A variety of fruits, whether fresh, frozen or dried, is encouraged. Fruit juice is also a good source, but should be drunk in moderation because of its high glycemic levels.
Healthy sources of oils include olive oil, canola oil, nuts, avocados and some fish. Trans-fats should be avoided almost entirely.
Recommended dairy products are those which retain their calcium, including milk, cheese and yogurt. Low-fat or non-fat varieties of these foods are preferable.
Lean meats and fish are excellent sources of protein, as are dried beans and peas, nuts and seeds. The recommended number of servings within each food group varies, based on sex, age and activity level.
Another way to think about RDA is category ratios. All foods fall into at least one of three primary categories, fat, carbohydrate or protein. The recommended ranges for fat calories are 20 to 35 percent of total calories, carbohydrate calories, 45 to 65 percent, and protein calories, 10 to 35 percent.
The USDA revises the Dietary Guidelines for Americans every five years, and a new edition is expected in 2010.
Food Journals
The simple act of writing down what we eat is a powerful tool in staying on track with a nutrient management plan. There are several ways to keep a food journal. The most simple is to write everything eaten in a notebook. Many publish their food journals in an on-line blog, in an attempt to remain accountable. Others prefer nutrition software programs. Not only do they keep a record of foods eaten, but assess the nutrient values of foods, letting the user know where he is in relation to the RDAs. They also track calories expended through various physical activities and progress toward caloric and weight goals.
References
The ultimate food plan, as far as I'm concerned.
No comments:
Post a Comment