Diet & Nutrition

The Importance of Good Nutrition:

I can’t stress enough the value of good nutrition and weight loss. The amount of food you are going to be eating will be limited. It is very important to choose foods carefully, to maximize your nutritional intake. Changes in diet and exercise help you lose weight.  There are many nutrients, including water, that are needed for good health. No single food or food group can supply all the nutrients your body needs, so it is important to choose from a variety of foods.

The three basic nutrients your body needs are carbohydrates, proteins, and fats. You will need to focus on meeting your protein needs, but the other nutrients are equally important.

Carbohydrates Carbohydrates, also called “carbs,” are the main energy source for your body. Your brain and muscles rely on carbohydrates for fuel. Complex carbohydrates such as fruits, vegetables, and whole grains and cereals provide the most vitamins and minerals, as well as fiber to help keep intestines in working order. Other carbohydrates such as refined grains and sugary foods or drinks do not supply as many nutrients, and therefore should be eaten less often.

Protein Protein is an essential nutrient to build and maintain muscles, help your body heal, and keep your blood strong. Protein also supplies energy. 60 grams of protein per day is quite sufficient.  It will be important for most of your calories to come from protein. Lean protein sources include chicken, turkey, fish, extra lean ground beef, yogurt, and beans. See the table on the next page for a more complete list of protein foods and serving sizes.

Fat Fat is also a source of energy for your body. It adds flavor to food, helps you
feel full longer by taking more time to digest, and helps in the absorption of
some vitamins and minerals. However, fat has twice as many calories per gram
as either protein or carbohydrates, and so should be used sparingly. Most fats
such as butter or margarine, salad dressings, sour cream, and oil have about 50
calories per teaspoon. When you do want a little fat for flavor or texture,
choose small amounts of heart-friendly fats like nuts, olive oil, or avocado.