Nutrition

FACTS on Vitamins

This entry was posted in FACTS on Vitamins Nutrition and tagged Myths on by (updated on )

Vitamins yield no energy nor provide unusual level of well being.

Its rare for anyone to need higher level of vitamins behind the RDA  to maintain health.

Crop can’t grow in depleted soil,  if a nutriment will be low the yield will be low but  the vitamin content will be normal.

Synthetic vitamins are identical to natural.

Vitamin C does not protect  from cold.

The more Vitamins not the better.

You can get enough vitamins from the food you eat.

Vitamin supplements are not needed to protect against harmfull chemicals/ pollution.

Guidelines for Healthy Adults

This entry was posted in Guidelines for Healthy American Adults MAVIDANO P.T. Nutrition and tagged AHA on by (updated on )

American Heart Association

The following guidelines are consistent with those promoted the  organization:

• Eat a nutritionally adequate diet consisting of a variety of foods.

• Reduce consumption of fat, especially saturated fat, and cholesterol.

• Achieve and maintain an appropriate body weight.

• Increase consumption of complex carbohydrates and dietary fiber.

• Reduce intake of sodium.

• Consume alcohol in moderation, if at all. Children, adolescents, and pregnant women should abstain.

• Elimination of cigarette smoking

• Appropriate levels of caloric intake and physical activity to prevent obesity and reduce weight in those who are overweight

• Consumption of 30% or less of the day’s total calories from fat

• Consumption of 8% to 10% of total calories from saturated fatty acids

• Consumption of up to 10% of total calories from polyunsaturated fatty acids

• Consumption of up to 15% of total calories from monounsaturated fatty acids

• Consumption of less than 300 mg/d of cholesterol

• Consumption of no more than 2.4 g/d of sodium

• Consumption of 55% to 60% of calories as complex carbohydrates

• For those who drink and those for whom alcohol (ethanol) is not contraindicated, consumption should not exceed 2 drinks (1 to 2 oz of ethanol) per day

 

Tip for Reducing Saturated Fat

This entry was posted in MAVIDANO P.T. Nutrition Tip for Reducing Too Much Fat and tagged Tip for Reducing Fat on by (updated on )
  1. Steam, boil, or bake vegetables; or for a change, stir-fry in a small amount of vegetable oil.
  2. Season vegetables with herbs and spices rather than with sauces, butter, or margarine.
  3. Try lemon juice on salads or use limited amounts of oil-based salad dressing.
  4. To reduce saturated fat, use margarine instead of butter in baked products and, when possible, use oil instead of shortening.
  5. Try whole-grain flours to enhance flavors of baked goods made with less fat and cholesterol-containing ingredients.
  6. Replace whole milk with skim or lowfat milk in puddings, soups, and baked products.
  7. Substitute plain lowfat yogurt, blender-whipped lowfat cottage cheese, or buttermilk in recipes that call for sour cream or mayonnaise.
  8. Choose lean cuts of meat.
  9. Trim fat from meat prior to eating (either before or after cooking).
  10. Roast, bake, broil, or simmer meat, poultry, or fish.
  11. Remove skin from poultry prior to eating (either before cooking or after cooking).
  12. Cook meat or poultry on a rack so the fat will drain off. Use a nonstick pan for cooking so added fat will be unnecessary.
  13. Chill meat or poultry broth until the fat becomes solid. Spoon off the fat before using the broth.
  14. Limit egg yolks to one per serving when making scrambled eggs. Use additional egg whites for larger servings.
  15. Try substituting egg whites in recipes calling for whole eggs. For example, use two egg whites in place of each whole egg in muffins, cookies, and puddings.

How You the Buyer Can Evaluate a Claim?

This entry was posted in False Claims MAVIDANO P.T. Nutrition and tagged Buyer BEware on by (updated on )

Do you notice inconsistency?

Do reliable references support the  claims?

Beware of: 

Testimonials about personal experiences.

Disreputable publications.

Lack of evidence or supporting studies made by other scientists.

Examine the background philosophy of of the individual organizations or publications making the claims.

Usually a reputable author is one who educational background or affiliation  is with a reputable  national university or medical center that offer courses in the field of nutrition, medicine or closely allied specialty.

Avoid practitioners that  prescribe vitamins supplement for everyone or who sell them in connection with they practice.

Examine, product label carefully, and be skeptical of any product promotions  not clearly stated on the label.

Scientist normally  report they studies in reputable scientific journals.

 

Recognizing The Quack

This entry was posted in MAVIDANO P.T. Nutrition Quack and tagged Quackery on by (updated on )

Beware of promoters who profess the following without scientific evidence:

  1. Particular food can cure specific diseases.
  2. Many harmful food should be eliminated from your diet.
  3. Only natural food should be eaten.
  4. Modern processing methods strip the nutritional value from food.
  5. Sugar is a deadly poison.
  6. Stress greatly increases your need for nutriments.

Food Fads are irresistible to many… let the buyer beware!

 

When are Supplements Warranted?

This entry was posted in Are Supplements Warranted? MAVIDANO P.T. Nutrition and tagged Supplements Warranted on by (updated on )

In same specific cases, use of vitamins and minerals supplements  should be considered, however medical doctor recommendation should be sought in most cases.  The following condition may merit supplementation:

  • Women who bleed excessively during menstrual period  may need more iron.
  • Pregnant or lactating women may need extra iron, calcium,  and the vitamin folate.
  • People with low energy intake(1200 kcalories or less) need a range of vitamin or minerals. This include elderly people  who perform little physical activity.
  • Same vegetarian  may need extra calcium, iron, zinc,  and vitamin B12 (B12 is found in appreciable amount  only in animal products).
  • Newborns  under the directions of a physician, need a single dose of vitamin K to last until diet  and synthesis of bacteria suffice.
  • People of specific illnesses or diseases and those on certain medications may need supplementation of specific vitamins and minerals under direction of a physician.

Touting nutriments as a cure for many diseases is quackery.

Are natural vitamins superior to the synthetic vitamins superior? NO. The body cannot tell the difference, the only difference is PRICE.

The process of science applied nutrition. Only after careful and thorough analysis does a research finding deserve to influence  our food choices.

Pharmacy  typically carry hundreds of supplements, many are  completely useless, they seems to profit from public confusion.

What is Organic?

This entry was posted in MAVIDANO P.T. Nutrition Organic and tagged Organic Foods on by (updated on )

Organic is a labeling term that indicates that the food or other agricultural product has been produced through approved methods. These methods integrate cultural, biological, and mechanical practices that foster cycling of resources, promote ecological balance, and conserve biodiversity. Synthetic fertilizers, sewage sludge, irradiation, and genetic engineering may not be used.

You’re in the supermarket eyeing a basket of sweet, juicy plums. You reach for the conventionally grown stone fruit, then decide to spring the extra $1/pound for its organic cousin. You figure you’ve just made the healthier decision by choosing the organic product — but new findings from Stanford University cast some doubt on your thinking.

They did not find strong evidence that organic foods are more nutritious or carry fewer health risks than conventional alternatives, though consumption of organic foods can reduce the risk of pesticide exposure.

“There isn’t much difference between organic and conventional foods, if you’re an adult and making a decision based solely on your health,”

http://med.stanford.edu/news/all-news/2012/09/little-evidence-of-health-benefits-from-organic-foods-study-finds.html

http://www.health.harvard.edu/blog/organic-food-no-more-nutritious-than-conventionally-grown-food-201209055264

 

Can You Spot A Quack?

This entry was posted in MAVIDANO P.T. Nutrition To Spot A Quack and tagged Quackery on by (updated on )

Quacks are people who exaggerate health claims. By following  quack advice you can lose considerable money and damage your health.

They use testimonials and anecdotes to support they claims.

They promise quick , dramatic, miraculous cure.

They say that most diseases is caused by faulty diets and can be treated with nutritional methods.

In the literature they use or write they cite few  scientific  studies to support the product or claims.

Claim that natural vitamins are better than synthetic ones.

They tell you not to trust the medical community.

They claim that  modern food processing methods and storages  remove all nutriment value from foods.

They recommend that everyone take vitamins and health foods becouse diet alone does not supply the nutriments.

Unsounds nutritions claims enter your world daily through radio, television, newspaper  books and magazine.

Organically grown produce?

Natural Food?

Are there true health foods?

http://med.stanford.edu/news/all-news/2012/09/little-evidence-of-health-benefits-from-organic-foods-study-finds.html

http://www.health.harvard.edu/blog/organic-food-no-more-nutritious-than-conventionally-grown-food-201209055264

 

 

Whats on the Label?

This entry was posted in Labels MAVIDANO P.T. Nutrition and tagged Labels on by
  • Serving Size
  • Servings per Container
  • Total kcalories and kcalories from fat per serving
  • Total fat, Saturated fat, cholesterol, sodium, protein, and total carbohydrates in sugars and dietary fiber
  • Amounts of Vit. A and C, Calcium, and Iron

Sugar free: less than 0.5g per serving

Calories free: fewer than 5 kcalories per serving

Low Calories: 40 kcalories or less per serving

High Fiber: 5g or more per serving (the definition of low fat must appear next to the high fiber claim)

Fat Free:Less than 0.5 g per serving / Saturated  fat free: Less than 0.5 g per serving / Low Saturated fat: 1g or less / Low Fat: 3 g or less

Cholesterol Free: Less than 2 milligrams

Low Cholesterol: 20 mg or less

Sodium Free: Less than 5 mg per serving / Low sodium 140 mg or less  /  Very low sodium 35 mg or less

Vegetarian High Protein Combinations

This entry was posted in MAVIDANO P.T. Nutrition Vegetarian High Protein Combinations and tagged Vegetarian High Protein on by (updated on )

 

  • Corn and beans
  • Brown rice and beans
  • Oat bran and soy milk
  • Buckwheat and millet
  • Brown rice and green peas
  • Tofu or Tempeh on whole wheat bread
  • Whole grain bread and peanut butter
  • Yogurt with walnuts
  • Tofu with tahini (sesame seed paste)
  • Brown rice with almonds, cashews or pecans
  • Avocado, sprouts & almond butter on whole wheat bread
  • Chickpea hummus (made with sesame seed paste) on pita

 

What Foods to Buy at The Store?

This entry was posted in Foods to Buy MAVIDANO P.T. Nutrition and tagged Foods to Buy on by (updated on )

 

  • Dairys 
    • Milk: Select nonfat, 1% or 2% milk
    • Cheese: Choose cheese with less than 5 grams of fat per ounce. If no nutritional information is available, buy cheese made from part skim milk. Try nonfat cottage cheese. Here are some good brands: Alpine Lace, Borden’s Lite Line, Kraft Light, Laughing Cow, Lifetime, and Weight Watchers.
    • Yogurt: Choose nonfat or low fat yogurts.
    • Margarine: Use the lowest fat versions and buy the tub version.
  • Deli 
    • Luncheon Meats: Choose meats that have 2 grams of fat or less per serving.
    • Hot Dogs: Pass on all of them. Even the turkey and chicken versions are loaded with fat.
    • Fresh Pasta: This is a quick cooking alternative. But limit filled pasta, such as tortellini or ravioli. They may be high in fat.
  • Meats 
    • Beef: The three leanest cuts are top round, eye of round, and round tip.
    • Chicken: Buy skinless or remove the skin.
    • Fish: Avoid breaded or pre-fried.
    • Pork: Select tenderloin or Canadian bacon rather than regular bacon.
    • Turkey: Beware of processed cuts such as turkey bologna.
  • Breads and Cereals
    • Bread: A whole grain should be the first ingredient, and 2 grams of fat per slice is the maximum. Include bagels, pita bread, and English muffins.
    • Bread Products: Beware of high fat breads such as croissants, pastries, doughnuts, biscuits, and scones.
    • Cereals: Choose cereals with at least 4 grams of fiber and less than 5 grams of sugar per serving.
    • Crackers: Buy low fat crackers.
  • Canned Foods
    • Beans: Stock up on beans. Even canned pork and beans are low in fat. Vegetarian refried beans are also low in fat.
    • Fruit: Select only those labeled “packed in own juice” or “no sugar added”. Beware of “light syrup” because of the added sugar.
    • Juice: Tomato or vegetable juice is a quick way to meet your vegetable quota. But these juices are also high in salt, so don’t become overly reliant on “liquid vegetables”. Make sure fruit juice is 100% juice rather than a sugar beverage with a hint of juice.
    • Soups: Steer clear of cream soups. Instead, choose broth-based varieties such as minestrone, chicken noodle, and vegetable soup. Look for lower salt varieties if you are watching your sodium intake.
  • Produce
    • You can not go wrong here. Load up! Try the convenient packed, fresh vegetables that are washed and ready to go.
  • Miscellaneous
    • Peanut Butter: By the natural style brand and pour off the oil.
    • Tuna: Buy water packed.
    • Frozen Deserts: Stick with 100% juice bars, sorbet, frozen yogurt, and light ice cream that have 5 grams of fat or less per serving which is 1 scoop or ½ cup.

Food Labels

This entry was posted in Food Labels MAVIDANO P.T. Nutrition and tagged Food Labels on by (updated on )

Reading Food Labels

  • Ignore the front of food labels. Instead, turn to the nutritional information.
  • Always check the fat content in foods. There should not be more than 3 grams of fat for every 100 calories.
  • A food is considered low in sodium if it has 140 milligrams or less of sodium per serving. Aim for no more than 2400 milligrams of sodium per day.
  • Cereals will usually provide information on sugar content. Less than 5 grams, a 1 teaspoon of sugar, per serving is acceptable.
  • Foods that contain 3 grams or more of dietary fiber can be considered good fiber sources.

Fat?

This entry was posted in Fats MAVIDANO P.T. Nutrition and tagged Fat in food on by (updated on )

One of the most powerful ways to win the war against excess body fat is eating five or six small meals a day. This guards against producing new fat cells by eliminating large intakes of food at one time. By spacing smaller meals throughout the day this reduces the hormonal signal that causes fat cells to divide and multiply. When eating these smaller more frequent meals it is best to choose foods high in protein and complex carbohydrates but low in fat. Examples would be fish, skinless chicken and skinless turkey and lean well trimmed red meat. Vegetables oils, such as olive oil sunflower seeds oil low fat dairy products, all fresh fruits and vegetables, unrefined grains and cereals, legumes such as lima beans, lentils, green, peas, kidney beans and raw unsalted nuts are other excellent examples. The good fats are polyunsaturated fats . Coming from plants and fish. Olive oil and salmon are good examples of unsaturated fats. Polyunsaturated fats can help lower the levels of bad LDL cholesterol while maintaining high levels of beneficial high-density lipo-protein HDL cholesterol.
It is good to remember that the secret to success in most everything is moderation. This is certainly true when it come to sound nutritional practice.

Suggested Behavior For Weight Loss

This entry was posted in MAVIDANO P.T. Nutrition Suggestions For Weight Loss and tagged Behavioral Suggestions on by (updated on )

Shopping

Shop for food after eating

Shop from a list; do not buy irresistible “problem” foods

Avoid ready to eat foods

Put off shopping till absolutely necessary

Plans

Plan to limit food intake as needed

Substitute exercise for snacking

Eat meals and snacks at scheduled times; don’t skip meals

Activities

Store food out of sight, preferably in the freezer, so that impulse eating is discouraged

Eat all food in the same place (for example in the kitchen not in front of the tv)

Keep serving dishes off the table, especially sauces and gravies

Use smaller dishes and utensils

Holiday and parties

Drink fewer alcoholic beverages

Plan eating behavior before parties

Eat a low calorie snack before parties

Practice polite ways to decline food

Don’t get discourage by an occasional set back

Eating Behavior

Put fork down between mouthfuls

Chew thoroughly before taking the next bite

Leave same food on the plate

Pause in the middle of the meal

Do nothing else while eating (e.g.,reading, watching television)

Reward

Solicit help from family and friends and suggest how they may help you

Help family and friends provide this help in the form of praise and material rewards

Use self monitoring records as basis for rewards

Plan specific rewards for specific behaviour (behavioral contract)

Self monitoring

Diet Diary ( very important…)

Note time and place of eating

List type and amount of food eaten

Record who is present and how you feel

Use diet diary to identify problem areas

Cognitive restructuring

Avoid setting unreasonable goals

Think about progress, not shortcomings

Avoid imperatives like  ‘always” and ‘never”

Counter negative thoughts with positive restatements

Read this list again, and again not negotiable...