Understanding Fats and carbohydrates and their role in a healthy diet

In recent times it would give the impression that fats and carbohydrates have both gotten a bad rap. First it was fat that was the culprit in all dietary ills, and low fat diets were all the rage. Then the two switched places, with carbohydrates being the bad guys and fat reigning supreme.
Both fats and carbohydrates play an important role in nutrition, and both are vital to a healthy diet. It would be impossible and unwise to remove all fat from the diet, since fat is important for the production of energy, and for carrying valuable fat soluble vitamins like vitamin D, vitamin E and vitamin K, throughout the body. In addition, fat plays a very important role in regulating various bodily functions. Even though some fat is essential to a healthy body, too much fat can be harmful. Excessive levels of dietary fats have been implicated in heart disease, stroke, high cholesterol levels and even some cancers. Most nutritionists suggest limiting daily fat intake to less than 20% of calories, although taking that level lower than 10% is not recommended.

The type and amount of fat in the diet makes all the difference. A diet high in saturated fats, trans fats and cholesterol has been associated with a variety of ills, including heart disease, stroke and other related diseases. In addition, many long-term chronic problems, such as obesity, are associated with high levels of dietary fats. Food labels do make the complex process of choosing the right fats somewhat easier. For instance, trans fats will be listed on the ingredient list of foods that include them. In general, trans fats are found mainly in processed foods. When limiting your daily intake of fat and cholesterol, it is good to have an understanding of nutritional labels. This government mandated labels could be a huge help to those who take the time to read and be aware of them.

Carbohydrates are an important part of a healthy diet as well, and carbs are necessary for providing energy and many vital nutrients. Carbohydrates are found in fruits and vegetables, in grains and in milk and dairy products. It is important to choose carbohydrates carefully, however, since not all are equallyhealthy. Keeping saturated fats and trans fats to a minimum is important to a healthy diet. Trans fats, which are solid at room temperature, are most often found in highly processed foods like cookies, cakes and other baked goods. In addition, trans fats are often found in fried foods and in salty snacks like potato chips. While these foods are fine in moderation, it is best to avoid large quantities of such snacks.

As with many products, less is often more when it comes to choosing foods rich in carbohydrates. For example, less refined whole grain bread is generally more nutritious than white bread, which has gone through a greater amount of refining. That is because the refining process tends to decrease nutrient content over time. Of course, there are some elements in the diet that should be limited. Two of these elements are sugar and salt. Most Americans consume too much salt and sugar, and this has led to epidemics of obesity, diabetes, heart disease and other ills. Limiting sugar and salt, while choosing good fats and unrefined carbohydrates, is a great way to make the most of the nutritional value of the foods you eat.
There's a lot to understand about Fats and carbohydrates. We were able to provide you with some of the facts above, but there is still plenty more to write about in subsequent articles.
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Tips - Do's and Dont's while Zone Dieting

Let Zone Diet Info give you a "hand" with the Eyeball Method.
PROTEIN

Tip: To determine the amount of protein in your meal, look at your hand. The amount of protein you should consume at each meal should be equal to the size and thickness of your palm. This category includes chicken, fish, beef, turkey, egg whites, low-fat cheeses, tofu, veal or low-fat pork.

CARBOHYDRATES

Tip: When choosing more favorable carbohydrates, such as fruits or vegetables, your portion size can be determined by curling your hands into 2 loose fists. When choosing less favorable carbohydrates, such as those with higher levels of sugar or starch, allow yourself only one fistful.

FATS

Tip: Give fats a “thumbs up!" Additional fat added to your meal equals the size of the tip of your thumb. This category includes butter and olive oil.

FOODS THAT GET THE THUMBS DOWN

Tip: Sugar in all forms, Breads, Pastas, Potatoes, Rice, Bagels, Cereals, Juices, Sodas, Alcohol and Foods or Beverages containing caffeine. Although these foods get the thumbs down Remember you can have them in moderation from time to time.

FRUITS THAT GET THE THUMBS DOWN

Tip: Although no foods are forbidden in the Zone, some fruits that are high in sugar and should be consumed only in limited quantity are: Bananas, Figs, Prunes, Raisins and Grapes.

VEGETABLES THAT GET THE THUMBS DOWN

Tip: Some vegetables should be eaten in moderation for they contain higher sugar content than most other veggies. These vegetables are: Potatoes, Peas, Carrots and Corn.

TYPICAL LUNCH TIPS

Turkey, Fish, Beef, Chicken or Tofu over a bed of lettuce with mixed vegetables and salad dressing (oil & vinegar). Side of fresh fruit. Use the eyeball method.

GOING OUT TO DINNER

Tip: Eat as much salad as you would like with a moderate amount of dressing. Next, always choose your protein (chicken, fish, beef, veal, Iamb or low fat tofu). If you are offered a breadbasket, you can always politely decline. Steamed vegetables are best. Order fresh fruit for dessert.

ALCOHOL

Tip: If you choose to drink alcohol, it is best to have some food in your stomach before you drink because the food will slow down the absorption rate of the sugar into your bloodstream and will help to keep your insulin levels in check. Remember that you will need to eat fewer carbohydrates at that meal if you choose to drink alcohol.

source : http://www.zonedietinfo.com/tips.htm

5 Suggestions for What to Eat When Dieting -Diet Foods

After you read this short article, you will feel a little more focused on how exactly to go about making a healthy and attractive lifestyle change.

Okay, so let's assume you've made the wise choice of keeping your hard earned money in your purse and you're going to begin your healthy and attractive lifestyle the traditional way. First of all, eating should be viewed as one of life's necessities in order to live. This may not be unconventional and exciting, but experts agree that it will provide you with the best long term results.

Now, you're going to need to develop an exercise regimen, but that's an article for another day. What we want to focus on here is what you should eat. A balanced diet is the key to optimal, healthy and attractive living. It will also help you fight cravings and the urge to cheat by making sure you're never hungry.

One of the main ingredients to losing weight and being attractive is to lower your daily caloric intake. The general rule of thumb is that in order to lose one pound a week you need to lower your caloric intake by 500 calories, i.e. if you normally eat 2,000 calories a day you need to start eating only 1,500 per day.

You can do this by taking the following steps:

Suggestion for What to Eat When Dieting #1 Follow these guidelines

Eat foods that are low in calories Eat less high fat foods Eat smaller portions Avoid second helpings

In order to do this, you're going to have to learn how to read the packaging on foods. All come with a label that lists the caloric, fat, carbohydrate, protein, and nutrient content. It may take time to better understand what exactly the label means. To help you get started, you should consider focusing on the following foods.

Suggestion for What to Eat When Dieting #2 Eat more vegetables and fruits

Make sure they are fresh and not canned. Canned often comes with fattening preservatives that defeat the whole purpose of weight loss.

Suggestion for What to Eat When Dieting #3 Eat pasta, rice, breads, and cereals

Make sure you buy the kinds that have little or no sugars or fats added, i.e. avoid buying white bread, which is chocked full of sugar, and buy wheat. In fact, whole grain is the best way to go with all four of these food types.

Suggestion for What to Eat When Dieting #4 Eat some fatty foods

Not much, though. Fat is not completely unhealthy for you. You do need it in order to get energy and help absorb some nutrients. However, too much of a good thing can completely throw off your healthy and attractive lifestyle. Eating too much high fat foods can lead to high cholesterol and heart disease in the long run. No more than 15% of your diet should consist of fatty foods.

Suggestion for What to Eat When Dieting #5 Avoid sugar and salt

A little is okay, but just as is the case with fatty foods, too much of a good thing can lead your healthy lifestyle astray. You only need about one teaspoon of salt per day. As far as sugar goes, you should try avoiding it as much as possible. You may want to consider using sugar substitutes, such as Equal or Splenda instead. You should avoid alcohol as well. There is enough sugar and carbohydrates in a six pack of beer to equal an entire loaf of bread. If you insist on drinking, then stick to light or low carb beer.

These guidelines will help you get started. Remember, there are hundreds of ways to mix and match food to help keep it interesting. If you start doing this from the beginning, then you can better avoid those unhealthy late night cravings. By changing your eating habits, you can better ensure that once you begin living a healthy and attractive lifestyle, you will continue to do so for good.

Yuki Shoji