Information For Good Health: 59 Nutrition Tips!

Health Information: Nutrition Tips

* ‘Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.’  (World Health Organization, 1948)

* Health is not valued until sickness comes. ~Thomas Fuller

* By maintaining good physical health, we become more self-reliant and are better prepared to progress personally, strengthen the family, and serve in the Church and community.

* Protein recommendations are 0.84 g/kg body weight for males and 0.75g/ kg body weight for females. Most Australians exceed this. The small increase in protein requirements for athletes or those who exercise frequently will be met by simply eating more food which happens naturally through an increase in energy needs. It does not need to be met through buying expensive protein supplements and powders etc.

* 1 gram of carbohydrate stored in the body holds 3 grams of water. Therefore, any weight loss that might occur for those on a high protein, low carbohydrate diet is actually water loss, not fat loss, especially in that first week. This is because the body is losing its carbohydrate stores and the water along with it. As soon as the individual starts having carbohydrates again they'll just gain the weight (water) back.

* Those who consume high amounts of protein have worse body odour and their urine smells more. Nitrogen is what makes it smell and protein contains a high level of nitrogen. When there is more protein than the body needs, the body excretes the excess nitrogen through the urine and sweat.

* People who go on high protein, low carbohydrate diets to lose weight are actually shooting themselves in the foot, as when the body breaks down energy, it requires carbohydrate to burn fat.

* The only energy source that the brain, nervous system and red blood cells can use is glucose (from carbohydrate). This is important to know for those who choose to go on low carbohydrate diets.

* Protein recommendations is 0.84 g/kg body weight for males and 0.75g/ kg body weight for females. Most Australians exceed this. The small increase in protein requirements for athletes or those who exercise frequently will be met by simply eating more food which happens naturally through an increase in energy needs. It does not need to be met through buying expensive protein supplements and powders etc

* 1 g of carb stored in the body holds 3 g of water. Therefore, any weight loss that might occur for those on a high protein, low carbohydrate diet is actually water loss, not fat loss, especially in that first week. This is because the body is losing its carbohydrate stores and the water along with it. As soon as the individual starts having carbohydrates again they'll just gain the weight (water) back.

* Those who consume high amounts of protein, have worse body odour and their urine smells more. Nitrogen is what makes it smell and protein contains a high level of nitrogen. When there is more protein than the body needs, the body excretes the excess nitrogen through the urine and sweat.

* While there are limits to how much carbohydrate and protein that can be stored in the body, there is no limit to the amount of fat that can be stored in the body.

* Those who suffer from lactose intolerance can generally handle small amounts of lactose in the diet. While you may be deficient in the lactase enzyme which breaks down the lactose, your digestive system still has bacteria that helps to break a little of it down. The trick is to determine how much you can have, maybe only half a cup of milk per day.

*If you were to measure your blood pressure after exercising, it would be significantly lower than before you started exercising. The blood vessels dilate to increase blood flow to where it’s needed while exercising. This reduction in blood pressure can last for up to 24 hours post- exercise. Therefore daily exercise will help to keep blood pressure down, which is important for those suffering with high blood pressure.

* Recommendations for dietary fibre intake are 30g/day for men and 25g/day for women. Most Australians are consuming significantly lower than this.

*Recommendation for sodium intake is 460-920 mg/day for adults. To compare 1 tsp of salt contains 2000 mg sodium. Many Australians have well in excess of this, and it can raise blood pressure and increase risk of osteoporosis. Sodium is found in all foods, with processed foods containing very high levels.

*A diet high in potassium may also help to reduce risk of high blood pressure. Eat potassium-packed picks such as bananas, cantaloupe, and oranges.

*For a healthy food substitution, in most recipes you can substitute cream and sour cream for plain natural yoghurt without loss of flavour or texture.

*When an individual increases their fat storage, they first increase the size of their fat cell. Once the fat cell reaches its full capacity the fat cell splits, resulting in more fat cells. When an individual loses weight, they can decrease the size of the fat cell but they cannot remove the extra fat cells that have been created. This means their overall capacity to gain weight is increased.

*Carbohydrate can be burned without oxygen, while fat requires oxygen to be burned. Therefore aerobic (defined as with oxygen) exercise is one of the best exercises that you can do to burn fat.

*Saturated fat is solid at room temperature. Unsaturated fat is liquid at room temperature.

*Vitamin B12 can only come from animal foods. Therefore vegans and vegetarians who don’t have much diary in their diets are at high risk of deficiency. Vegans are also at risk of zinc deficiency.

*Cholesterol is only found in animal foods.

*Some cholesterol is important in the diet. It is a component of cell membranes, it forms important hormones like estrogen, testosterone and Vitamin D, and it helps to form bile which allows us to absorb fat.

*Soluble fibre can help to decrease cholesterol levels

*85 % of dietary fats are stored.

*Smoking, alcohol, caffeine, salt, low hormones (e.g. after menopause), low exercise levels (especially weight bearing exercise), low Vitamin D levels all work to decrease bone mass and increase risk of osteoporosis.

*Sources of calcium other than dairy products include dark leafy greens (e.g., kale, watercress, spinach, Chinese cabbage, and broccoli), dried fruit, tofu, okra, almonds and fish.

*Vegetables like pumpkin and carrots have beta carotene in it. High levels of beta-carotene can cause the skin to go orange. 

*The same pigment in vegetables like carrots and pumpkin that cause it to be orange, is also put in fake tans. This is why fake tans have an orange tinge to it.

*There is an increased risk of vitamin toxicity when taking vitamin supplements compared to eating whole foods. This is especially the case with the fat soluble vitamins A, D E and K.

* Avoid processed or pre-packaged foods as much as you can. If you do choose pre-packaged foods, read the ingredients on the label carefully and avoid foods that have harmful preservatives.

* Choose foods that contain natural preservatives such as ascorbic acid, vinegar, salt and sugar. However, do watch and limit your overall intake of salt and sugar as overconsumption is detrimental to your health.

* Avoid processed or cured meat as much as possible.

* Ask for preservative-free bread and bread products at your local bakery.

* Eat whole foods. Eating a balanced diet of fresh produce and whole grains will go a long way towards keeping additives and preservatives out of you and your family’s system.

* Read Labels. According to pediatrician, Dr. Alan Greene, be especially attentive to the top five risky additives: 1. Artificial Colors – anything that begins with FD&C (e.g. FD&C Blue No. 1). 2. Chemical Preservatives – Butylated Hydroxyanisole (BHA), Sodium Nitrate, Sodium Benzoate 3. Artificial Sweeteners – Aspartame, Acesulfame-K, Saccharin 4. Added Sugar – High Fructose Corn Syrup (HFCS), Corn Syrup, Dextrose, etc 5. Added Salt – Look at the sodium content and choose foods with the lowest amounts.

* Raw, powdered cacao is full of flavonoids that act as natural antioxidants, which protect the body from ageing and disease caused by free radicals. It also contains up to four times the antioxidants of traditional cacao powder, and has the highest antioxidant value of all the natural foods in the world.

* Hot cacao is a great way to consume something nutritious while feeling decadent. But you should buy cacao in its raw form, rather than the highly processed, low-grade hot chocolates that contain nothing but empty kilojoules and little in the way of true cacao.

* Iron is available in two different forms: heme and non-heme. Heme iron comes from animal-based foods, while non-heme iron is plant-based (e.g. fortified cereals, beans, spinach and lentils). Consuming foods with Vitamin C at the same time as non-heme iron will also enhance absorption. 

*Only 18 % of iron is absorbed by the body in a non vegetarian diet. In a vegetarian diet it is only 10 % of iron. Therefore vegetarians need 1.8 times the recommended intake of iron to allow for this.

*Recommendation for iron intake is 8 mg/day for adult males and post menopausal women, 18 mg/day for premenopausal women, and 27 mg/day in pregnancy. Symptoms of iron deficiency anemia include paleness, brittle nails, fatigue, difficulty breathing, poor growth, impaired cognition and decreased immune function.

*When it comes to selecting meat, look for the words “hormone free” and “antibiotic free,” (or “organic”) since both substances are stored in the animals fat and flesh and then passed onto you.

*When it comes to beef, the ultimate label is grass fed and finished since the meat of grass-fed animals is higher in omega-3 fatty acids and beta carotene.

*Eggs from free-range hens show 4 to 6 times as much vitamin D as typical supermarket eggs. Studies in the US have also found that eggs from free range hens may contain 1⁄3 less cholesterol, 1⁄4 less saturated fat, 2⁄3 more vitamin A, 2 times more omega-3 fatty acids, 3 times more vitamin E and 7 times more beta carotene. Always buy free range!

*A recent study by the Garvan Institute of Medical Research found that coconut oil protects against insulin resistance, reducing the risk of type 2 diabetes.

*Because coconut oil is a medium-chain saturated fatty acid, it gives it a higher smoking temperature than most polyunsaturated or monounsaturated oils. If you're preparing recipes that require high temperatures you should consider coconut oil for this type of cooking. This is unlike olive oil which will oxidize at high temperatures, creating free radicals.

*Coconut oil is made up of healthy fats, which contain antifungal, antibacterial, and antiviral prosperities to boost the immune system. If you suffer from poor digestion or tummy bloating try adding coconut oil to your diet. Coconut oil has been found to benefit digestive disorders including irritable bowel syndrome and microbial related tummy bugs.

*Two kinds of fats can help to keep your body healthy, omega-3 fats (a polyunsaturated fat), and mono-unsaturated fats. Omega-3 fats reduce inflammation. The result is clearer arteries, lower blood pressure, and less pain from arthritis and headaches. You can get omega-3 from fish such as mackerel, salmon, tuna, and herring, or from walnuts, flaxseed, wheat germ, and some green leafy vegetables. Mono-unsaturated fats have been shown to lower cholesterol and blood pressure. Olive oil, avocados, and nuts are good sources.

*Is your energy lagging? Though it may be the last thing you feel like doing when you're tired, exercise -- even a brisk walk -- can be more effective than a nap or caffeine at fighting fatigue.

*For dry skin, incorporate more avocados into your diet. They're rich in monounsaturated fat and vitamin E, both of which promote healthy skin. Try them on salads and sandwiches, and even in smoothies.

*Eat broccoli for healthy gums. It's an excellent source of vitamin C and provides calcium as well, both of which have been linked to lower rates of periodontal disease.

*Experiencing frequent headaches? Have intense cravings for sweet or salty foods, inability to focus, or irritability? Artificial sweeteners, particularly aspartame (found in NutraSweet and Equal), can trigger headaches, even migraines. Stay away from diet soft drinks.

*Have a craving for soft drink or sweets? Try drinking sparkling water flavored with a splash of 100 percent fruit juice and a squeeze of lime, or eat a handful of berries or other fruits.

*Do you have chapped lips, headaches, infrequent urination, dark yellow or smelly urine and/or dry skin? You may not be drinking enough water. Try to drink 8 glasses of water a day.

*Feeling constipated, have frequent hunger pangs, energy slumps, digestive trouble, skin problems and/or inflammatory conditions? You may not be getting enough fiber, eat more legumes, vegetables, fruits and whole grains.

*Cracks at the corners of the mouth? Anemia, low energy, fatigue, skin problems, dark circles under the eyes? You may have a vitamin B deficiency.

*Do you experience eczema, gas, bloating, fatigue, sinus congestion or foggy thinking after a meal? You may have eaten something that doesn’t agree with you (allergy or intolerance).

*1 cup of Quinoa (‘Keen-wah’) contains 8.14g of Protein and is naturally low in fat. Quinoa has the perfect balance of all nine essential amino acids (the building blocks of protein). This type of complete protein is rarely found in plant foods, though common in meats. Quinoa also offers a good dose of fiber and iron.

* “Physical signs and symptoms are ways your body tries to alert you to deeper imbalances. Taking the time to decipher the body’s codes is always better than simply popping a pill and hoping the symptoms just go away. Ideally, we want to get to the causes of problems, not just suppress the end result of ill health.”

By Esther Rea and Alexandra Ware