The Atkins Diet is a very popular diet. Dr. Robert Atkins' concept, somewhat exaggerated by the media, that a person can lose weight while eating significant quantities of fat and protein but strictly reducing carbohydrates, has captured the public's imagination. The success of those who tried the diet varied depending on the degree they adhered to the long term stages of the diet structure. The Atkins diet was originally designed for diabetes patients who wanted to manage their insulin levels more effectively. The diet was also embraced by those seeking a diet that allows eating to satiation.
Atkins discourages refined carbohydrate intake and encourages protein intake, especially in the form of meat. The diet encourages the consumption of fruits and non-starchy vegetables for the provision of fiber and nutrients; it takes a somewhat neutral stand on fat intake.
Many people experience rapid initial weight loss on Atkins, some of which is due to depletion of glycogen stores in the liver. Loss of glycogen is associated with loss of water weight, since the body stores up to four pounds of water for each pound of glycogen.
Low carbohydrate diets have been shown to reduce the fasting levels of triglycerides. Elevated triglycerides are a demonstrated risk factor for heart disease. (Low-fat diets also reduce fasting levels of triglycerides.)
A low-carbohydrate diet may not be suitable as a weight-maintenance diet (long-term). The products of fat metabolism (lipolysis) and protein metabolism (gluconeogenesis) include ketones which can be harmful.
Note: Any successful weight-loss diet will cause some acidosis; symptoms range from mild fatigue to severe joint pain. Acidosis can be controlled by drinking water (in large amounts) and taking antacid supplements (or eating vegetables grown in alkaline soil).
Monday, January 8, 2007
Low-fat Diets
Low-fat diets were popular during the 1980s and 1990s, encouraging people to eat foods low in fat (or without fat altogether) and instead eat foods high in carbohydrates. For instance, these diets told people to eat less fat junk food or sweet snacks, instead, you can choose low-calorie, and high-fiber foods like fruits and vegetables. These will help people feel full longer, and make any diet plan more effective. Also, plan your meals and buy the food you need so that you will not be tempted to turn to fast food when you are hungry.
The general public came to believe, partly due to information from low-fat diet proponents, that carbohydrates were "energy food" and that only fat made people fat. This led to high consumption of low-fat foods rich in refined carbohydrates (notably corn syrup), which led some people to gain more weight.
Some low-fat diets were healthier, focusing on consumption of whole grains, vegetables and lean meats. (See Pritikin diet.) But even these diets did not recognize the importance of essential fatty acids. Some low-fat foods were actually more harmful than the non-low-fat foods, since all fat was removed, both "good" and "bad."
The general public came to believe, partly due to information from low-fat diet proponents, that carbohydrates were "energy food" and that only fat made people fat. This led to high consumption of low-fat foods rich in refined carbohydrates (notably corn syrup), which led some people to gain more weight.
Some low-fat diets were healthier, focusing on consumption of whole grains, vegetables and lean meats. (See Pritikin diet.) But even these diets did not recognize the importance of essential fatty acids. Some low-fat foods were actually more harmful than the non-low-fat foods, since all fat was removed, both "good" and "bad."
Low-fat Diets
Low-fat diets were popular during the 1980s and 1990s, encouraging people to eat foods low in fat (or without fat altogether) and instead eat foods high in carbohydrates. For instance, these diets told people to eat less fat junk food or sweet snacks, instead, you can choose low-calorie, and high-fiber foods like fruits and vegetables. These will help people feel full longer, and make any diet plan more effective. Also, plan your meals and buy the food you need so that you will not be tempted to turn to fast food when you are hungry.
The general public came to believe, partly due to information from low-fat diet proponents, that carbohydrates were "energy food" and that only fat made people fat. This led to high consumption of low-fat foods rich in refined carbohydrates (notably corn syrup), which led some people to gain more weight.
Some low-fat diets were healthier, focusing on consumption of whole grains, vegetables and lean meats. (See Pritikin diet.) But even these diets did not recognize the importance of essential fatty acids. Some low-fat foods were actually more harmful than the non-low-fat foods, since all fat was removed, both "good" and "bad."
The general public came to believe, partly due to information from low-fat diet proponents, that carbohydrates were "energy food" and that only fat made people fat. This led to high consumption of low-fat foods rich in refined carbohydrates (notably corn syrup), which led some people to gain more weight.
Some low-fat diets were healthier, focusing on consumption of whole grains, vegetables and lean meats. (See Pritikin diet.) But even these diets did not recognize the importance of essential fatty acids. Some low-fat foods were actually more harmful than the non-low-fat foods, since all fat was removed, both "good" and "bad."
Psychological Aspects of Weight-Loss Dieting
Diets affect the "energy in" component of the energy balance by limiting or altering the distribution of foods. Techniques that affect the appetite can limit energy intake by affecting the desire to overeat.
Consumption of low-energy, fiber-rich foods, such as non-starchy vegetables, is effective in obtaining satiation (the feeling of "fullness"). Exercise is also useful in controlling appetite. (Extreme physical fatigue, such as experienced by soldiers and mountain climbers, can make eating a difficult chore.)
The use of drugs to control appetite is (potentially) dangerous. Stimulants are often taken as a means to ignore (normal, healthy) hunger by people who are not actually overweight. Even those who are overweight to the point that it will impact their long-term health are unlikely to benefit from complete fasting or radical changes.
Habitual or emotional eating is a common problem. Sufferers often turn to self-help books, hypnosis and group therapy. While these sources can sometimes be of assistance, dieters must beware. Some "diet gurus" are charlatans, others are well-meaning but focus on psychology or philosophy at the expense of practical solutions. Diets designed to appeal to people emotionally are often either very difficult to follow (i.e., too strict) or useless (i.e., too lenient).
Consumption of low-energy, fiber-rich foods, such as non-starchy vegetables, is effective in obtaining satiation (the feeling of "fullness"). Exercise is also useful in controlling appetite. (Extreme physical fatigue, such as experienced by soldiers and mountain climbers, can make eating a difficult chore.)
The use of drugs to control appetite is (potentially) dangerous. Stimulants are often taken as a means to ignore (normal, healthy) hunger by people who are not actually overweight. Even those who are overweight to the point that it will impact their long-term health are unlikely to benefit from complete fasting or radical changes.
Habitual or emotional eating is a common problem. Sufferers often turn to self-help books, hypnosis and group therapy. While these sources can sometimes be of assistance, dieters must beware. Some "diet gurus" are charlatans, others are well-meaning but focus on psychology or philosophy at the expense of practical solutions. Diets designed to appeal to people emotionally are often either very difficult to follow (i.e., too strict) or useless (i.e., too lenient).
Proper Nutrition
It is important to understand the difference between weight loss and fat loss. Weight loss typically involves the loss of fat, water and muscle. A dieter can lose weight without losing much fat. Ideally, overweight people should seek to lose fat and preserve muscle, since muscle burns more calories than fat. Generally, the more muscle mass one has, the higher one's metabolism is, resulting in more calories being burned, even at rest. Since muscles are more dense than fat, muscle loss results in little loss of physical bulk compared with fat loss. To determine whether weight loss is due to fat, various methods of measuring body fat percentage have been developed.
Muscle loss during weight loss can be restricted by regularly lifting weights (or doing push-ups and other strength-oriented calisthenics) and by maintaining sufficient protein intake. According to the National Academy of Sciences, the Dietary Reference Intake for protein is "0.8 grams per kilogram of body weight for adults."
Those on low-carbohydrate diets, and those doing particularly strenuous exercise, may wish to increase their protein intake which is necessary. However, there may be risks involved. According to the American Heart Association, excessive protein intake may cause liver and kidney problems and may be a risk factor for heart disease. There is no conclusive evidence that moderately high protein diets in healthy individuals are dangerous, however. It has only been shown that these diets are dangerous in individuals who already have kidney and liver problems.
Muscle loss during weight loss can be restricted by regularly lifting weights (or doing push-ups and other strength-oriented calisthenics) and by maintaining sufficient protein intake. According to the National Academy of Sciences, the Dietary Reference Intake for protein is "0.8 grams per kilogram of body weight for adults."
Those on low-carbohydrate diets, and those doing particularly strenuous exercise, may wish to increase their protein intake which is necessary. However, there may be risks involved. According to the American Heart Association, excessive protein intake may cause liver and kidney problems and may be a risk factor for heart disease. There is no conclusive evidence that moderately high protein diets in healthy individuals are dangerous, however. It has only been shown that these diets are dangerous in individuals who already have kidney and liver problems.
Fat Loss versus Muscle Loss
It is important to understand the difference between weight loss and fat loss. Weight loss typically involves the loss of fat, water and muscle. A dieter can lose weight without losing much fat. Ideally, overweight people should seek to lose fat and preserve muscle, since muscle burns more calories than fat. Generally, the more muscle mass one has, the higher one's metabolism is, resulting in more calories being burned, even at rest. Since muscles are more dense than fat, muscle loss results in little loss of physical bulk compared with fat loss. To determine whether weight loss is due to fat, various methods of measuring body fat percentage have been developed.
Muscle loss during weight loss can be restricted by regularly lifting weights (or doing push-ups and other strength-oriented calisthenics) and by maintaining sufficient protein intake. According to the National Academy of Sciences, the Dietary Reference Intake for protein is "0.8 grams per kilogram of body weight for adults."
Those on low-carbohydrate diets, and those doing particularly strenuous exercise, may wish to increase their protein intake which is necessary. However, there may be risks involved.
According to the American Heart Association, excessive protein intake may cause liver and kidney problems and may be a risk factor for heart disease. There is no conclusive evidence that moderately high protein diets in healthy individuals are dangerous, however. It has only been shown that these diets are dangerous in individuals who already have kidney and liver problems.
Muscle loss during weight loss can be restricted by regularly lifting weights (or doing push-ups and other strength-oriented calisthenics) and by maintaining sufficient protein intake. According to the National Academy of Sciences, the Dietary Reference Intake for protein is "0.8 grams per kilogram of body weight for adults."
Those on low-carbohydrate diets, and those doing particularly strenuous exercise, may wish to increase their protein intake which is necessary. However, there may be risks involved.
According to the American Heart Association, excessive protein intake may cause liver and kidney problems and may be a risk factor for heart disease. There is no conclusive evidence that moderately high protein diets in healthy individuals are dangerous, however. It has only been shown that these diets are dangerous in individuals who already have kidney and liver problems.
Physical Exercise
Physical exercise is an important complement to dieting in securing weight loss. Aerobic exercise is also an important part of maintaining normal good health, especially the muscular strength of the heart. To be useful, aerobic exercise requires maintaining a target heart rate of above 50 percent of one's maximum heart rate for 30 minutes, at least 3 times a week. Brisk walking can accomplish this.
The ability of a few hours a week of exercise to contribute to weight loss can be overestimated. To illustrate, consider a 100-kilogram man who wants to lose 10 kilograms and assume that he eats just enough to maintain his weight (at rest), so that weight loss can only come from exercise. Those 10 kilograms converted to work are equivalent to about 350 megajoules. (We use an approximation of the standard 37 kilojoules or 9 Calories per gram of fat.) Now assume that his chosen exercise is stairclimbing and that he is 20 percent efficient at converting chemical energy into mechanical work (this is within measured ranges). To lose the weight, he must ascend 70 kilometers. A man of normal fitness (like him) will be tired after 500 meters of climbing (about 150 flights of stairs), so he needs to exercise every day for 140 days (to reach his target).
The minimum safe dietary energy intake (without medical supervision) is 75 percent of that needed to maintain basal metabolism. For our hypothetical 100-kilogram man, that minimum is about 5,700 kilojoules (1,300 calories) per day. By combining daily aerobic exercise with a weight-loss diet, he would be able to lose 10 kilograms in half the time (70 days). Of course, the described regime is more rigorous than would be desirable or advisable for many persons. Therefore, under an effective but more manageable weight-loss program, losing 10 kilograms (about 20 pounds) may take as long as 6 months.
There are also some easy ways for people to exercise, such as walking rather than driving, climbing stairs instead of taking elevators, doing more housework with fewer power tools, or parking their cars farther and walking to school or the office.
The ability of a few hours a week of exercise to contribute to weight loss can be overestimated. To illustrate, consider a 100-kilogram man who wants to lose 10 kilograms and assume that he eats just enough to maintain his weight (at rest), so that weight loss can only come from exercise. Those 10 kilograms converted to work are equivalent to about 350 megajoules. (We use an approximation of the standard 37 kilojoules or 9 Calories per gram of fat.) Now assume that his chosen exercise is stairclimbing and that he is 20 percent efficient at converting chemical energy into mechanical work (this is within measured ranges). To lose the weight, he must ascend 70 kilometers. A man of normal fitness (like him) will be tired after 500 meters of climbing (about 150 flights of stairs), so he needs to exercise every day for 140 days (to reach his target).
The minimum safe dietary energy intake (without medical supervision) is 75 percent of that needed to maintain basal metabolism. For our hypothetical 100-kilogram man, that minimum is about 5,700 kilojoules (1,300 calories) per day. By combining daily aerobic exercise with a weight-loss diet, he would be able to lose 10 kilograms in half the time (70 days). Of course, the described regime is more rigorous than would be desirable or advisable for many persons. Therefore, under an effective but more manageable weight-loss program, losing 10 kilograms (about 20 pounds) may take as long as 6 months.
There are also some easy ways for people to exercise, such as walking rather than driving, climbing stairs instead of taking elevators, doing more housework with fewer power tools, or parking their cars farther and walking to school or the office.
Types of Diets
There are several kinds of diets:
Weight-loss diets restrict the intake of specific foods, or food in general, to reduce body weight. What works to reduce body weight for one person will not necessarily work for another, due to metabolic differences and lifestyle factors. Also, it's important to note that short-term dieting does not necessarily lead to weight loss in the long term. Reducing the body's food supply causes it to stockpile excess fat as a starvation response once normal eating is resumed - meaning crash dieting leads to small short-term weight loss, then an increase in weight shortly afterwards.
Many professional athletes impose weight-gain diets on themselves. For example, wrestlers may overeat in order to achieve a higher weight class. American football players may try to "bulk up" through weight-gain diets in order to gain an advantage on the field with a higher mass.
Medical conditions often require the following of special diets. Each of these diets will specifically include or exclude or regulate certain chemicals (and the foods that contain them). For example, a person who has diabetes is often on a diet designed to carefully manage his or her blood sugar level. Epileptics are often put on the Ketogenic Diet. Sufferers of celiac disease must follow a gluten-free diet, the lactose-intolerant are advised to omit milk products, and people with kidney disease must follow a strict low-sodium diet to ease the strain on their kidneys. Treatment of mild hypertension includes adhering to a diet rich in fruits and vegetables and low in fat and sodium. This diet may be tailored to focus on weight loss if that is necessary to control blood pressure. Some people show allergic reactions to different types of food. They may include but are not limited to wheat flour, nuts, various types of fruit, egg white etc. These foods are to be avoided in such cases. A special diet may be necessary to prevent health problems.
Weight-loss diets restrict the intake of specific foods, or food in general, to reduce body weight. What works to reduce body weight for one person will not necessarily work for another, due to metabolic differences and lifestyle factors. Also, it's important to note that short-term dieting does not necessarily lead to weight loss in the long term. Reducing the body's food supply causes it to stockpile excess fat as a starvation response once normal eating is resumed - meaning crash dieting leads to small short-term weight loss, then an increase in weight shortly afterwards.
Many professional athletes impose weight-gain diets on themselves. For example, wrestlers may overeat in order to achieve a higher weight class. American football players may try to "bulk up" through weight-gain diets in order to gain an advantage on the field with a higher mass.
Medical conditions often require the following of special diets. Each of these diets will specifically include or exclude or regulate certain chemicals (and the foods that contain them). For example, a person who has diabetes is often on a diet designed to carefully manage his or her blood sugar level. Epileptics are often put on the Ketogenic Diet. Sufferers of celiac disease must follow a gluten-free diet, the lactose-intolerant are advised to omit milk products, and people with kidney disease must follow a strict low-sodium diet to ease the strain on their kidneys. Treatment of mild hypertension includes adhering to a diet rich in fruits and vegetables and low in fat and sodium. This diet may be tailored to focus on weight loss if that is necessary to control blood pressure. Some people show allergic reactions to different types of food. They may include but are not limited to wheat flour, nuts, various types of fruit, egg white etc. These foods are to be avoided in such cases. A special diet may be necessary to prevent health problems.
Dieting
Dieting is the practice of eating (and drinking) in a regulated fashion to achieve a particular, short-term objective. This is distinct from the more basic concept of "diet," which addresses the longer-term and more generic habit of nutritional consumption. For example, a vegan eats a diet completely without animal products, including milk; while this is a diet, it is not "dieting."
The most common objective of dieting is loss of excess body fat. Some dieting is prescribed to achieve particular medical objectives, such as sodium-free diets, bland diets and soft food diets, while some dieting is actually designed to increase body fat and/or muscle weight gain.
The most common objective of dieting is loss of excess body fat. Some dieting is prescribed to achieve particular medical objectives, such as sodium-free diets, bland diets and soft food diets, while some dieting is actually designed to increase body fat and/or muscle weight gain.
Saturday, January 6, 2007
Toxins
Virtually all food contains an appreciable level of toxicity, which does not pose a substantial threat to a robust individual, either because of low concentration, or because the individual can readily eliminate it. See excretion. At increasingly high toxin concentrations, otherwise-edible material can no longer be called "food". See poison, contamination.
Food additives
Some people claim that food additives, such as artificial sweeteners, colorants, preserving agents, and flavourants may cause health problems even though they were extensively tested before being allowed into the market. For example, artificial colorants are claimed to cause hyperactivity in susceptible children. As another example, people on calorie restricted diets often choose to buy products advertised as "reduced calorie" or "no sugar added". These products contain artificial sweeteners. These are safe to consume in small quantities, and are of low toxicity. Safety studies may well show some advantage in substitutions, product by product. Over a period of time, many different products are approved for sale, each one relying on a study done in isolation, and each one suggesting the artificially sweetened product has fewer associated health problems than equivalent all-natural products. When dieters buy reduced-calorie soft drinks, biscuits, cakes, flavoured water, yogurt, and so on, all may contain combinations of the leading artificial sweeteners aspartame, acesulfame potassium or sucralose. Cumulative doses are at higher levels than those on which the safety studies were based.
The issue of sweetening is just one example. Other taste-enhancing additives (e.g. salt substitutes) or flavourants are also hidden in processed foods and drink, as are colourants. Mandatory food labelling is one attempt to overcome the problem. This invites the consumer to check the ingredients of their foods before consumption. However, the average person has no training in organic chemistry and its nutritional effects. Neither is it practical for individuals to manage score cards recording all the nutrients they consume.
Some would assert that research into the toxicity of many varied artificial ingredients has been inconclusive. The USA's Food and Drug Administration has very stringent requirements for the introduction of new food ingredients, and this includes rigorous testing on animals, where the animals are given exorbitant amounts of these chemicals - far more than humans ever would be likely to consume.
Studies often attempt to determine whether an artificially-produced food additive is potentially carcinogenic, conduicive to heart disease, or possessing of other malicious properties.
A good rule of thumb to remember when reading the results of these studies is that the more widespead a food additive is in existing packaged food, the more likely the studies will conclude said additive to be benign.
Food additives
Some people claim that food additives, such as artificial sweeteners, colorants, preserving agents, and flavourants may cause health problems even though they were extensively tested before being allowed into the market. For example, artificial colorants are claimed to cause hyperactivity in susceptible children. As another example, people on calorie restricted diets often choose to buy products advertised as "reduced calorie" or "no sugar added". These products contain artificial sweeteners. These are safe to consume in small quantities, and are of low toxicity. Safety studies may well show some advantage in substitutions, product by product. Over a period of time, many different products are approved for sale, each one relying on a study done in isolation, and each one suggesting the artificially sweetened product has fewer associated health problems than equivalent all-natural products. When dieters buy reduced-calorie soft drinks, biscuits, cakes, flavoured water, yogurt, and so on, all may contain combinations of the leading artificial sweeteners aspartame, acesulfame potassium or sucralose. Cumulative doses are at higher levels than those on which the safety studies were based.
The issue of sweetening is just one example. Other taste-enhancing additives (e.g. salt substitutes) or flavourants are also hidden in processed foods and drink, as are colourants. Mandatory food labelling is one attempt to overcome the problem. This invites the consumer to check the ingredients of their foods before consumption. However, the average person has no training in organic chemistry and its nutritional effects. Neither is it practical for individuals to manage score cards recording all the nutrients they consume.
Some would assert that research into the toxicity of many varied artificial ingredients has been inconclusive. The USA's Food and Drug Administration has very stringent requirements for the introduction of new food ingredients, and this includes rigorous testing on animals, where the animals are given exorbitant amounts of these chemicals - far more than humans ever would be likely to consume.
Studies often attempt to determine whether an artificially-produced food additive is potentially carcinogenic, conduicive to heart disease, or possessing of other malicious properties.
A good rule of thumb to remember when reading the results of these studies is that the more widespead a food additive is in existing packaged food, the more likely the studies will conclude said additive to be benign.
Benefits of Eating Routines for Young Children
Children thrive on routines and love to know what and when something is expected of them. Even though every child and family is different, it is important to recognize the benefits consistent routines provide for children. Daily routines help children learn a sense of independence, stability and value.
Eating
Set times for breakfast, lunch and dinner, along with healthy snacks throughout the day to make meal times more relaxed. Most children are happier on a schedule and will become hungry at regular times.
Tips for helping make mealtime a positive experience for children:
Allow your child to eat at his/her own pace.
Mealtimes are opportunities for children to learn independence by making choices about food.
Encourage your child to taste everything, but do not force him/her to eat. Because children are picky eaters by nature, it may be necessary to present them with a new food several times before they actually eat it on their own.
Serve a variety of healthy foods (perhaps different foods on different days) so your child can get all the essential nutrients even if he/she doesn't eat some of the foods.
If you don't have junk food in the house or don't put it on the table, your child will get hungry and eat the healthy food.
According to JR Harris in her book "The Nurture Assumption", the best way to encourage a child to eat a food is to serve it when other children who like it are present so your child can see the other children enjoying it; seeing an adult enjoy the food has little impact.
Eating
Set times for breakfast, lunch and dinner, along with healthy snacks throughout the day to make meal times more relaxed. Most children are happier on a schedule and will become hungry at regular times.
Tips for helping make mealtime a positive experience for children:
Allow your child to eat at his/her own pace.
Mealtimes are opportunities for children to learn independence by making choices about food.
Encourage your child to taste everything, but do not force him/her to eat. Because children are picky eaters by nature, it may be necessary to present them with a new food several times before they actually eat it on their own.
Serve a variety of healthy foods (perhaps different foods on different days) so your child can get all the essential nutrients even if he/she doesn't eat some of the foods.
If you don't have junk food in the house or don't put it on the table, your child will get hungry and eat the healthy food.
According to JR Harris in her book "The Nurture Assumption", the best way to encourage a child to eat a food is to serve it when other children who like it are present so your child can see the other children enjoying it; seeing an adult enjoy the food has little impact.
Eating More or Less of Particular Nutrients
In terms of nutrients, it is known from several surveys from the MAFF, and from various studies by the NHS, that the foods which people usually eat on average tend to be closer towards fast food, or ready meals, most of which do not provide a balanced meal, and contribute to major nutrient deficiencies.
From this, people should be able, from governmental guidelines, to decide what amounts of nutrients they have in their diets and increase or decline intakes accordingly. However, people don't eat foods and not nutrients, and few people know which foods stock which nutrients, so allowing people to self-regulate their diets means that they run the obvious risk of deficiency.
However, even with pamphlets and other media, the values of which nutrients come from which foods, and the effect of foods on a diet is a difficult decision. For instance, milk, cheese, and other dairy products are known to have a relatively high fat content, and it would be thought that those things with high fat content should be removed from a healthy diet. However, when looking at the food, the more important factor is whether the food has an overall good effect on the diet. For instance, removing such dairy products from a healthy diet may lower fat intake, but will also have implication on the intakes of calcium and riboflavin that such foods possess.
Fears of high cholesterol were frequently voiced up until the mid-1990s. However, more recent research has shown that the distinction between high- and low-density lipoprotein ('good' and 'bad' cholesterol, respectively) must be addressed when speaking of the potential ill effects of cholesterol. Low density lipoprotein is often prevalent in animal products, such as bacon and egg yolks, whereas high density lipoprotein is more common in plant and fish tissues, such as olive oil and salmon.
Due to the difficulties of educating people about nutrient intake in the past, governments have opted to move towards instructions for what foods to eat rather than what nutrients to ingest.
From this, people should be able, from governmental guidelines, to decide what amounts of nutrients they have in their diets and increase or decline intakes accordingly. However, people don't eat foods and not nutrients, and few people know which foods stock which nutrients, so allowing people to self-regulate their diets means that they run the obvious risk of deficiency.
However, even with pamphlets and other media, the values of which nutrients come from which foods, and the effect of foods on a diet is a difficult decision. For instance, milk, cheese, and other dairy products are known to have a relatively high fat content, and it would be thought that those things with high fat content should be removed from a healthy diet. However, when looking at the food, the more important factor is whether the food has an overall good effect on the diet. For instance, removing such dairy products from a healthy diet may lower fat intake, but will also have implication on the intakes of calcium and riboflavin that such foods possess.
Fears of high cholesterol were frequently voiced up until the mid-1990s. However, more recent research has shown that the distinction between high- and low-density lipoprotein ('good' and 'bad' cholesterol, respectively) must be addressed when speaking of the potential ill effects of cholesterol. Low density lipoprotein is often prevalent in animal products, such as bacon and egg yolks, whereas high density lipoprotein is more common in plant and fish tissues, such as olive oil and salmon.
Due to the difficulties of educating people about nutrient intake in the past, governments have opted to move towards instructions for what foods to eat rather than what nutrients to ingest.
Regulation of Intake
The regulation of food and nutrients means decreasing or increasing the amount of nutrients or calories within the diet. Most of the responses to foods within a diet come from people's innate belief that there are 'good' and 'bad' foods. It is from that belief that people most often develop bad diets, because they believe that eating foods which they consider healthy in abundance will create a healthy diet. However, this could not be further from the truth.
From this response, an individual must learn that there are no bad foods, and learn to follow the guidelines their state sets for a healthy diet. These usually range slightly from country to country based on demographics, but usually the same guidelines of eating less fried or fatty foods to reduce cholesterol, and even replacing certain foods with healthier alternative, "healthy" indicating foods which contain both the same or more energy as the original food, but have an abundance of nutrients, for instance: foods such as legumes or beans, within a salad or pasta.
The ingredient usually cited as being most crucial to good health, water, has even been known to result in death when consumed in extraordinary quantities. Deaths from excessive water drinking have generally occurred in persons who are or who have recently been under the influence of hard drugs; for example, MDMA (ecstasy); and in non-elite athletes, according to a 2005 paper in the New England Journal of Medicine over-hydration resulting in "Hyponatremia has emerged as an important cause of race-related death and life-threatening illness among marathon runners".
From this response, an individual must learn that there are no bad foods, and learn to follow the guidelines their state sets for a healthy diet. These usually range slightly from country to country based on demographics, but usually the same guidelines of eating less fried or fatty foods to reduce cholesterol, and even replacing certain foods with healthier alternative, "healthy" indicating foods which contain both the same or more energy as the original food, but have an abundance of nutrients, for instance: foods such as legumes or beans, within a salad or pasta.
The ingredient usually cited as being most crucial to good health, water, has even been known to result in death when consumed in extraordinary quantities. Deaths from excessive water drinking have generally occurred in persons who are or who have recently been under the influence of hard drugs; for example, MDMA (ecstasy); and in non-elite athletes, according to a 2005 paper in the New England Journal of Medicine over-hydration resulting in "Hyponatremia has emerged as an important cause of race-related death and life-threatening illness among marathon runners".
How Much to Eat
As BMI and weight changes from person to person, the general RNI set by governmental institutions may be somewhat lacking for some people, despite the fact that the RNI is generally calculated as higher than the average nutrient intake. It is even thought that some people may have needs above that of the RNI, meaning even if a person achieved nutrient intake, they would still not be fulfilling the RNI. The only real way to know the RNI for a person is to implicitly monitor the intake of nutrients and amount of exercise.
It is known that the experiences we have in childhood relating to consumption of food affect our perspective on food consumption in later life. From this, we are able to determine ourselves our limits of how much we will eat, as well as foods we will not eat - which can develop into eating disorders, such as anorexia or bulimia nervosa. This is also true with how we perceive the sizes of the meals or amounts of food we consume daily; people have different interpretations of small and large meals based on upbringing, but "replica foods" (which represent the average serving size) can establish the difference in portion size for the individual.
It is known that the experiences we have in childhood relating to consumption of food affect our perspective on food consumption in later life. From this, we are able to determine ourselves our limits of how much we will eat, as well as foods we will not eat - which can develop into eating disorders, such as anorexia or bulimia nervosa. This is also true with how we perceive the sizes of the meals or amounts of food we consume daily; people have different interpretations of small and large meals based on upbringing, but "replica foods" (which represent the average serving size) can establish the difference in portion size for the individual.
Foods
There are no foods which are intrinsically linked on a singular-consumption basis to illness, disease or decline of body function. Yet, there are foods, such as fugu, which when improperly
cut or prepared can result in death. In essence, "there are no bad foods".
Nevertheless, there are foods which have low nutritional value, and if consumed on a regular basis will contribute to the decline of human health. This has been demonstrated in the documentary film, Supersize Me, as well as by various epidemilogical studies which have determined that foods such as processed and fast foods, are linked to diabetes and various heart problems.
The popular perception of achieving a healthy diet through the eating of "healthy" foods may be misunderstood. Indeed, ideas of what counts as "healthy" have varied in different times and places, according to scientific advances in the field of nutrition, cultural fashions, religious proscriptions, or personal considerations. The consumption of nothing but substances which are deemed healthy, such as an "all-grain diet" or a diet consisting only of pasta or other health-foods, would most likely result in nutritional deficiencies because important staples of the meal were missing, like protein-based foods. Foods such as grains, fish, corn, etc. are healthy when consumed with a balanced diet, because they supply us with the correct balance of required nutrients. With any diet, the most important aspect is maintaining a healthy intake and balance of foods.
Foods which are considered to be rich in one or more nutrients are seen to be healthy because they are nutrient rich, and if eaten sensibly, will easily regenerate nutrients used naturally throughout the day. But, eating one or more foods which are considered healthy does not mean that a diet that was lacking will immediately be made healthy. The balance of micronutrients gained from both meat, vegetables, and other foods is the feature which makes diets healthy, not only "healthy" foods.
From a psychological perspective, a new healthy diet may be difficult to achieve for a person used to eating "bad foods". This may be due to habits acquired in early adolescence and preferences for fatty foods. It may be easier for such a person to transition to a healthy diet if treats such as chocolate are allowed; sweets may act as mood stabilisers, which could help achieve reinforce correct nutrient intake.
Some foods within a diet provide a source of many nutrients in varying amounts, while others provide nutrients in large amounts as a singularity; still others have very low nutrient ratings, such as fried, deep-fried and fast foods which are high in calories, but low in nutrients; e.g a "USA" Big-Mac contains 560 calories, and has over 17% fat, way above the remit of 15% containing sugar, salt and fat.
cut or prepared can result in death. In essence, "there are no bad foods".
Nevertheless, there are foods which have low nutritional value, and if consumed on a regular basis will contribute to the decline of human health. This has been demonstrated in the documentary film, Supersize Me, as well as by various epidemilogical studies which have determined that foods such as processed and fast foods, are linked to diabetes and various heart problems.
The popular perception of achieving a healthy diet through the eating of "healthy" foods may be misunderstood. Indeed, ideas of what counts as "healthy" have varied in different times and places, according to scientific advances in the field of nutrition, cultural fashions, religious proscriptions, or personal considerations. The consumption of nothing but substances which are deemed healthy, such as an "all-grain diet" or a diet consisting only of pasta or other health-foods, would most likely result in nutritional deficiencies because important staples of the meal were missing, like protein-based foods. Foods such as grains, fish, corn, etc. are healthy when consumed with a balanced diet, because they supply us with the correct balance of required nutrients. With any diet, the most important aspect is maintaining a healthy intake and balance of foods.
Foods which are considered to be rich in one or more nutrients are seen to be healthy because they are nutrient rich, and if eaten sensibly, will easily regenerate nutrients used naturally throughout the day. But, eating one or more foods which are considered healthy does not mean that a diet that was lacking will immediately be made healthy. The balance of micronutrients gained from both meat, vegetables, and other foods is the feature which makes diets healthy, not only "healthy" foods.
From a psychological perspective, a new healthy diet may be difficult to achieve for a person used to eating "bad foods". This may be due to habits acquired in early adolescence and preferences for fatty foods. It may be easier for such a person to transition to a healthy diet if treats such as chocolate are allowed; sweets may act as mood stabilisers, which could help achieve reinforce correct nutrient intake.
Some foods within a diet provide a source of many nutrients in varying amounts, while others provide nutrients in large amounts as a singularity; still others have very low nutrient ratings, such as fried, deep-fried and fast foods which are high in calories, but low in nutrients; e.g a "USA" Big-Mac contains 560 calories, and has over 17% fat, way above the remit of 15% containing sugar, salt and fat.
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