Getting Enough Calories and Nutrition

Sufficient daily calorie intake is crucial whether you are on a diet or not. Dieting and skipping meals mean restrictive calorie intake which can ultimately decrease the body’s metabolic rate (the rate at which energy is used by the body). As you give the body less calories to work with it responds by trying to conserve energy to make sure that it is able to support its daily tasks. But the result of all of this is usually fatigue and lethargy. Furthermore, if one were to increase calories significantly, it is likely that they would gain weight because those calories would be burned at a much slower rate. This is why once someone has stopped dieting and begins eating normally they may regain the weight.

The bottom line is that the body needs ample energy and the ability to function at its best. It is able to do this by utilizing Carbohydrates, Protein, Fats and many minerals and vitamins. Carbohydrates' role is primarily to provide a direct source of energy and fuel. Fat also provides energy although the process of extracting energy from fat is more complicated.

There is an interchange of mostly carbs and some fat for energy as needed, but it is ideal to have enough carbs in the diet so that the body isn’t forced to resort to both Fat and Protein in the absence of sufficient Carbohydrates. Protein has many other major functions (e.g. for tissue building and repair) and when the body is forced to use it for energy then this usually means that the body is greatly deprived and starved. So be wary of extreme carb. restriction.

Carbohydrates, Protein and Fats are all essential and need to be consumed in proportion to each other to make sure that they are being utilized in the most efficient way in the body. Although there are variants to the proportions, daily requirements are generally 55% Carbohydrates, 15% Protein, and 30% Fat of total calories consumed for the day. They are each used by the body in very specific ways to complete tasks and maintain an optimal state of health.

A simple way to ensure that you are getting enough energy and nutrition is to consume nutrient-dense foods. This means less processed foods,and foods which have been minimally altered. This would also ensure that you are consuming enough vitamins and minerals which are also needed for generating energy and serving the many other functions of the body. For e.g. at breakfast time, a nutrient dense food like whole grain hot or cold cereal with nuts or whole grain bread with nut butter would provide high quality Carbohydrate, Protein as well as Fat calories, and essential vitamins and minerals.


To Your Enjoyable and Guilt-Free Food Experiences,

Experiencing The Many Faces of Protein

We are generally true carnivores with a varied and long list of meat preferences. Some of our choices are as 'Plain Jane' as chicken to as eclectic as bugs in some parts of the world. The general consensus is that protein isn't protein unless it's a nice hunk of meat--Bones, connective tissue and all. It's not so uncommon that a protein packed meal like four-cheese mac and cheese and milk could be before us . Yet still, like the three little ladies from that famous 80's Wendy's commercial we would probably be wondering where the beef went or perhaps the chicken or pork! And there's nothing wrong with that.

But being more open to the many protein choices in our diet could be a good thing to consider. For those for whom weight management is a priority, giving yourself permission to use alternate leaner protein sources, could also be helpful.
Protein can be found in a variety of foods.

• Beans are a great source. One cup contains anywhere from 14-20 g of protein depending on the type of bean. Beans are also a great source of fiber.

• Nuts are a good alternative too although they do contain increased fat, but this is the good mono & polyunsaturated fats vs. saturated fats. An ounce at a time is sufficient.This is approximately the size of a golf ball. Consuming 1oz snack-size quantities of nuts is important in curbing the fat and calorie content which can quickly add up.

• Meatless soy-based protein alternatives which not only contain comparable protein quantities as their meat counterparts, but have considerably less fat. These include tofu, ‘meatless’ burgers, sausages, hot dogs etc.

• Reduced fat milk and dairy products are also great sources of protein. Milk contains 8 g of protein per cup and yogurt about the same and more if milk solids are added. Egg whites are also a protein rich option.

• Fish is a often overlooked in the diet. However it is not only a superior protein source, but also contains heart healthy Omega 3 fatty acids.

• Did anyone say PB & J sandwich? Well if you did then you are getting a valuable source of protein, 8 g per 2 tablespoon peanut butter to be exact.

• There's more to meat than chicken, beef or pork. Mix it up a bit. Lamb, Goat, and even Buffalo are some of the other wonderful choices out there.

Where protein is concerned, there are many options in general, and multiple ways to incorporate leaner sources in the diet. Living a more healthful life starts at looking at food differently. Great selection and variety are at the core of this greater outlook; not deprivation or the same boring, 1 or 2 protein selections at each meal.