Fiber and Water are Essential to Dietary Intake

Fiber is found in all fruits and vegetables. It supports the work of the digestive system. Water replaces the fluids that are lost from sweat and urine. Fiber and water are essential to dietary intake.

Fiber plays an important role in the digestive process by adding bulk into the feces, and binding water during the digestion process, that encourages the passage of waste products through the bowel. Therefore, it plays a vital role in proper bowel functioning. It is also, believed to aid in the protection of some diseases of the digestive tract.

Good Sources of Fiber:
Fiber comes from the tough skin and flesh of fruits, and the husks of grains. Some good sources of fiber are whole grain bread; pasta, brown rice, apples, bananas, grape fruits, oranges, strawberries, broccoli, brussels sprouts, dried beans, spinach, peas, raisins, almonds, prunes, and dried apricots.

__ Ellen J. Barrier

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Carbohydrates and their benefits

Carbohydrates are a basic source of energy.

They are stored in the body as glycogen in virtually all tissues;

principally in the liver and muscles. Also, they are absorbed in the form of glucose, galactose, or fructose. 

Carbohydrates are present in food in digestible and indigestible forms.

Those which can be utilized are an important source of energy.

Those which can be utilized are an important source of energy.

Those which can’t be utilized (usually some form of cellulose)

are beneficial in adding bulk to the diet.

 Carbohydrate Food Sources

Whole grains

fruits

vegetables

legumes (peas and beans)

potatoes

honey

refined sugars

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Our purpose is to bring to our clients the best information on health and wellness that is available.  And to provide them with the help they need through the services we offer with our associates companies. We are made up of international health professionals who have the medical experience to provide the information, and skills needed to help in nutrition, health and fitness skills to help those who want to feel fit and in good health, physically and mentally.

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Tips For A Successful Diet

Written by: Marlon              
       


                                                
Diet Tip No. 1: Drink plenty of water
The body needs water to keep our cells and body systems running efficiently. Most importantly, water is needed to maintain the bodies blood volume, which is necessary for regulating body temperature and delivering nutrients and oxygen to the rest of the body. Lack of water can lead to dehydration, which occurs when you don't have enough water in your body to carry on normal functions. A mild case of dehydration can drain the body of energy and make you feel sluggish.

Diet Tip No. 2: Fruits and Vegetables
You should eat at least 2 servings of fruit and 5 servings of vegetables every day. Pregnant and breastfeeding women need a minmum of 4 servings of fruit and 6 servings of vegetables.

Diet Tip No. 3: Eat Small Meals
Eat 4 to 5 meals or snacks daily will help you control your appetite and manage your weight.

Diet Tip No. 4: Protein And Calorie Intake
Taking protein with every meal will help maintain muscle mass while burning fat. It has been estimated that we need about 0.75 grams of protein per pound/kilogram of body weight. Find your own protein requirement, then first, find out your weight in pounds/kilograms and multiply that figure by 0.75. Most people will find they regularly consume more than they require. Which is why so many people gain weight in the first place!

A useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much strain on their body. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.

Diet tip No. 5: Healthy Food
Keep healthy food in your house for meals and snacks will help you achieve your goal. You'll be less likely to cheat on your diet while reaching your goal quicker.

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