Fiber is derived from plant material and is composed of complex, non- starch carbohydrates and lignin, all of which are indigestible to humans. However, once the intact fiber compounds reach the human colon, the residing bacteria can digest them. Upon bacterial break down, the molecules are free to be absorbed into the human bloodstream. Thus, one of the most notable facts about fiber is that it is not considered to contribute any calories to the diet!
Excellent sources of dietary fiber include fruits and veggies, whole grains, and nuts and seeds. Fiber supplements are also available; however, the best source of fiber is obtainable through the diet, as foods that are high in fiber also contain many other nutrients that are highly beneficial to human health. A diet that is deficient in fiber most often leads to constipation but it also increases the risk for more serious ailments, such as coronary heart disease.
Concerned you are not getting enough through your diet?
Males: recommended consumption is 38 grams/day (ages 19-50) and 30 grams/day (ages >51).
Females: recommended consumption is 25 grams/day (ages 19-50) and 21 grams/day (ages >51). However, please note that the recommended consumption of fiber increases to 28 grams/day and 29 grams/day for females that are pregnant and lactating, respectively.
To put the recommended amounts in perspective, I have put together a list of common fiber-containing-foods as well as their fiber content.
One cup of whole wheat pasta: 6 grams
One medium-sized apple: 4 grams
Three (dried) figs: 10.5 grams
Half a cup of rasberries: 4.8 grams
One mango: 4.5 grams
Half a cup of cooked kidney beans: 19.4 grams
Two slices of whole-wheat bread: 6 grams
Half a cup of All-Bran cereal: 10.4 grams
One cup of cooked chickpea: 12 grams
Quarter cup of sliced almonds: 2.4 grams
Tuesday, 29 March 2011
Monday, 28 March 2011
Maintaining a Healthy and Well-Balanced Diet is not Nearly as Difficult as Mastering a Rubik's Cube
Photography by Ryan Joyce/Juan Carlos Gaona
The photos above are of a healthy diet that is well balanced between the four food groups below (and, incidentally, most are some of my favourite snacks!):
Grain Products: Bread, rice
Meat and Alternatives: Herbed tofu, egg, tuna
Milk and Alternatives: Herbed havarti, almonds
Fruits and Veggies: Pineapple, watermelon, zucchini, asparagus, apples, banana chips, cucumber, seaweed, mango (you don't see it but it's there!)
To stay healthy, I always try to keep these images in the back of my mind when I am cooking and enjoying a meal out!
Friday, 25 March 2011
Gluten-Free: Healthier or Marketing Ploy?
I’ve been fooled (and probably so have you)! Assuming it was a healthy alternative, I recently picked up Becel’s new vegan margarine, which is marketed as being gluten-free. Then I began reading a wealth of information to find out the facts on gluten and whether or not gluten-free products are indeed healthier.
Unfortunately, health-conscious consumers like myself are not immune to clever marketing ploys. I once read this article about a Mexican bread company cleverly beginning to market their bread as “cholesterol free” and consumers assumed that this bread was a healthy and affordable alternative (and of course, bread sales soared!). But this was not the case: their bread was always cholesterol-free, but it just began to be marketed as such!
Anyway, as it turns out, there is no scientific literature that states gluten-free is a healthy dietary option except for those that have celiac disease (consuming gluten-free products is a way of life for these individuals to avoid the risks of its consumption). However, healthier grains like quinoa (which is gluten-free) are healthier because of the amount of and type of carbohydrates they contain. Thus, the gluten-free margarine I purchased and other gluten-free products are equally as healthy (or unhealthy) as their non-gluten-free counterparts.
Thanks to Becel, individuals with celiac disease now can consume a tasty margarine, so leave this product for their consumption. As a healthy consumer, make sure that you are in fact buying foods that will actually confer health benefits on you. As always, be sure to read the nutrition label and pay most attention to the fat, carbohydrate, and sodium contents and don't be afraid to make comparisons. Oh, and I won’t be buying faux-healthy products that are marketed as gluten-free in the future and neither should you!
Unfortunately, health-conscious consumers like myself are not immune to clever marketing ploys. I once read this article about a Mexican bread company cleverly beginning to market their bread as “cholesterol free” and consumers assumed that this bread was a healthy and affordable alternative (and of course, bread sales soared!). But this was not the case: their bread was always cholesterol-free, but it just began to be marketed as such!
Anyway, as it turns out, there is no scientific literature that states gluten-free is a healthy dietary option except for those that have celiac disease (consuming gluten-free products is a way of life for these individuals to avoid the risks of its consumption). However, healthier grains like quinoa (which is gluten-free) are healthier because of the amount of and type of carbohydrates they contain. Thus, the gluten-free margarine I purchased and other gluten-free products are equally as healthy (or unhealthy) as their non-gluten-free counterparts.
Thanks to Becel, individuals with celiac disease now can consume a tasty margarine, so leave this product for their consumption. As a healthy consumer, make sure that you are in fact buying foods that will actually confer health benefits on you. As always, be sure to read the nutrition label and pay most attention to the fat, carbohydrate, and sodium contents and don't be afraid to make comparisons. Oh, and I won’t be buying faux-healthy products that are marketed as gluten-free in the future and neither should you!
You Want to be a Vitamin Guru? B 1
The information labels on multivitamins can be a tad cumbersome to understand. Can you read Greek? I certainly cannot and I am sure most cannot either. In an attempt to make my readers more informed, I will provide you with a brief description of the heath benefits conferred from each of the contents on a very standard multivitamin. Not a fan of multivitamins? In brackets, I have also included common dietary sources for each of these important vitamins:
Vitamin A (retinol): This vitamin is required for vision and acts as a growth factor for specific human cells (e.g., epithelial cells). (liver, carrots, broccoli, sweet potatoes)
Beta carotene (provitamin A): a different form of Vitamin A (the human body converts provitamin A into retinol (vitamin a). This is a more popular source as Vitamin A is toxic at high doses while beta carotene is not; the body can form Vitamin A from beta carotene as needed. (same sources as Vitamin A)
Vitamin D3: Taking this vitamin leads to a decreased risk for cancer and cardiovascular diseases; it is also essential in developing healthy bones and immune systems. (mushrooms, cod liver oils, milk, cereal, egg yolks)
Vitamin C: In addition to being an antioxidant, vitamin C is a required factor in the synthesis of collagen, an important protein maintaining skin, tendons, and ligaments. Deficiency leads to scurvy. (oranges, blackcurrant, green chili pepper, parsley)
Vitamin E: This class of vitamins is known to be powerful antioxidants, as well we being known for decreasing the risk of cardiovascular disease. Deficiency is rare. (avocadoes, mangoes, nuts and nut oils)
Vitamin B1: Helping the body convert carbohydrates into glucose during metabolism, it is well accepted that vitamin B1 reduces the risk of alzheimers, cataracts, and heart failure. (sunflower seeds, tuna, and black beans)
Vitamin B2 (Riboflavin): It is important for body growth and red blood cell production and helps in releasing energy from carbohydrates. (asparagus, milk, eggs, cheese, yoghurt)
Vitamin B3 (Nicatinamide): Helps lower cholesterol and stabilize blood sugar levels; it has also been used in the treatment and prevention of diabetes. (chicken breast, tuna, salmon)
Vitamin B5 (Panthothenic Acid): Required for the synthesis and break down (in the body) of carbohydrates, proteins, and fats. Deficiency of this vitamin is very rare. (cremini mushrooms, yoghurt, corn)
Vitamin B6: Intake of this vitamin is associated with a decreased risk of Parkinson’s disease, carpal tunnel syndrome, and colorectal cancer. (Tuna, bananas, turkey)
Vitamin B12: Required for the normal functioning of the brain and nervous system as well as the formation of blood. Deficiency of this vitamin can lead to fatigue, depression, and poor memory. (Shellfish, eggs, dairy products)
Vitamin B7 (Biotin): Deficiency of this vitamin is rare; however, it can lead to hair loss. Diabetics can benefit from biotin supplement, as it helps with control of sugar levels in the blood. (whole grains, peanut butter, cauliflower, oysters)
Vitamin B9 (Folic Acid): In addition to the prevention of anemia, the health benefits from folic acid include reduced risk for heart disease, stroke, cancer, and type-2 diabetes. (spinach, lentils, brown rice, turnip, milk)
Whether obtaining these crucial vitamins through a multivitamin or through dietary sources, the vitamins listed above are extremely important the healthy adult (when taken in moderation). If going the multivitamin route, selecting one that is most beneficial for you should not be taken lightly. I suggest working as a team with your GP to select one that is most suitable for you and your unique health requirements.
Vitamin A (retinol): This vitamin is required for vision and acts as a growth factor for specific human cells (e.g., epithelial cells). (liver, carrots, broccoli, sweet potatoes)
Beta carotene (provitamin A): a different form of Vitamin A (the human body converts provitamin A into retinol (vitamin a). This is a more popular source as Vitamin A is toxic at high doses while beta carotene is not; the body can form Vitamin A from beta carotene as needed. (same sources as Vitamin A)
Vitamin D3: Taking this vitamin leads to a decreased risk for cancer and cardiovascular diseases; it is also essential in developing healthy bones and immune systems. (mushrooms, cod liver oils, milk, cereal, egg yolks)
Vitamin C: In addition to being an antioxidant, vitamin C is a required factor in the synthesis of collagen, an important protein maintaining skin, tendons, and ligaments. Deficiency leads to scurvy. (oranges, blackcurrant, green chili pepper, parsley)
Vitamin E: This class of vitamins is known to be powerful antioxidants, as well we being known for decreasing the risk of cardiovascular disease. Deficiency is rare. (avocadoes, mangoes, nuts and nut oils)
Vitamin B1: Helping the body convert carbohydrates into glucose during metabolism, it is well accepted that vitamin B1 reduces the risk of alzheimers, cataracts, and heart failure. (sunflower seeds, tuna, and black beans)
Vitamin B2 (Riboflavin): It is important for body growth and red blood cell production and helps in releasing energy from carbohydrates. (asparagus, milk, eggs, cheese, yoghurt)
Vitamin B3 (Nicatinamide): Helps lower cholesterol and stabilize blood sugar levels; it has also been used in the treatment and prevention of diabetes. (chicken breast, tuna, salmon)
Vitamin B5 (Panthothenic Acid): Required for the synthesis and break down (in the body) of carbohydrates, proteins, and fats. Deficiency of this vitamin is very rare. (cremini mushrooms, yoghurt, corn)
Vitamin B6: Intake of this vitamin is associated with a decreased risk of Parkinson’s disease, carpal tunnel syndrome, and colorectal cancer. (Tuna, bananas, turkey)
Vitamin B12: Required for the normal functioning of the brain and nervous system as well as the formation of blood. Deficiency of this vitamin can lead to fatigue, depression, and poor memory. (Shellfish, eggs, dairy products)
Vitamin B7 (Biotin): Deficiency of this vitamin is rare; however, it can lead to hair loss. Diabetics can benefit from biotin supplement, as it helps with control of sugar levels in the blood. (whole grains, peanut butter, cauliflower, oysters)
Vitamin B9 (Folic Acid): In addition to the prevention of anemia, the health benefits from folic acid include reduced risk for heart disease, stroke, cancer, and type-2 diabetes. (spinach, lentils, brown rice, turnip, milk)
Whether obtaining these crucial vitamins through a multivitamin or through dietary sources, the vitamins listed above are extremely important the healthy adult (when taken in moderation). If going the multivitamin route, selecting one that is most beneficial for you should not be taken lightly. I suggest working as a team with your GP to select one that is most suitable for you and your unique health requirements.
Wednesday, 23 March 2011
What do You Define as Being Healthy?
I used to work in healthcare as an executive assistant. During orientation to the hospital, I was asked what health means to me. While in a room full of healthcare professionals, I said “looking and feeling great within myself!” Needless to say, I had some skeptics; these professionals are trained to believe that to be healthy is to be in a state that is disease-free. However, as an aspiring nutritionist, my interests lie in health promotion rather than treatment. Thus, despite having been exposed to countless situations during my three years in the industry that should have altered my definition of health to a more technical one, I still believe that these are the two most important components in describing my own health as well as the health of others.
It goes without saying that looking and feeling great are words of vanity but let’s dig a tad further. In fact, looking and feeling great are physical manifestations of eating well and living and active lifestyle, which are the two most often cited protective factors for the two main chronic diseases: cardiovascular diseases and cancers (among others).
In short, abiding by some simple tips below will not not only leave you looking and feeling great, but will also decrease your risk of acquiring preventable diseases:
1. Eat a well-balanced diet that is rich in fruits, vegetables, protein, and complex carbohydrates. A ‘foodie’ will have a diet rich in SUPERFRUITS, which are delicious fruits that are packed with compounds that will fight against cardiovascular diseases and cancers in addition to other notable ailments.
2. Engage in an appropriate amount of fitness (by “appropriate” I mean you should listen to your body – don’t overdo it!) Find a workout regimen that you enjoy, whether it be a typical gym workout, ballet, or pilates, etc. What I enjoy doing to stay fit: yoga.
3. Drink water! Although this one is obvious, it is somehow constantly overlooked.
4. Be fresh obsessed: attempt to (whenever possible) choose fresh over frozen or preserved food.
5. Eat out in moderation! I know cooking can be difficult in the busy modern lifestyle, but you will be able to best manage what you are ingesting. Fact: there is a ton of hidden salts and fats within foods at restaurants.
6. Eat slowly! Eating too quickly will lead to the inadvertent consumption of astronomical amounts of calories (stop and think of how many times you’ve been “stuffed”!)
Keeping true to my mandate on this site, part of feeling great is treating oneself (but be sure to do so in moderation!), as a treat here and there will aid in sustaining an otherwise healthy diet.
Above is a definition of health that works for my purposes. Take a pause and think what yours is and what you can do to attain and sustain it!
It goes without saying that looking and feeling great are words of vanity but let’s dig a tad further. In fact, looking and feeling great are physical manifestations of eating well and living and active lifestyle, which are the two most often cited protective factors for the two main chronic diseases: cardiovascular diseases and cancers (among others).
In short, abiding by some simple tips below will not not only leave you looking and feeling great, but will also decrease your risk of acquiring preventable diseases:
1. Eat a well-balanced diet that is rich in fruits, vegetables, protein, and complex carbohydrates. A ‘foodie’ will have a diet rich in SUPERFRUITS, which are delicious fruits that are packed with compounds that will fight against cardiovascular diseases and cancers in addition to other notable ailments.
2. Engage in an appropriate amount of fitness (by “appropriate” I mean you should listen to your body – don’t overdo it!) Find a workout regimen that you enjoy, whether it be a typical gym workout, ballet, or pilates, etc. What I enjoy doing to stay fit: yoga.
3. Drink water! Although this one is obvious, it is somehow constantly overlooked.
4. Be fresh obsessed: attempt to (whenever possible) choose fresh over frozen or preserved food.
5. Eat out in moderation! I know cooking can be difficult in the busy modern lifestyle, but you will be able to best manage what you are ingesting. Fact: there is a ton of hidden salts and fats within foods at restaurants.
6. Eat slowly! Eating too quickly will lead to the inadvertent consumption of astronomical amounts of calories (stop and think of how many times you’ve been “stuffed”!)
Keeping true to my mandate on this site, part of feeling great is treating oneself (but be sure to do so in moderation!), as a treat here and there will aid in sustaining an otherwise healthy diet.
Above is a definition of health that works for my purposes. Take a pause and think what yours is and what you can do to attain and sustain it!
Tuesday, 22 March 2011
Just a Pinch of Salt May be Too Much
March 21st marked the beginning of World Salt Awareness Week 2011, coordinated by World Action on Salt and Health (WASH). In order to take a stand against the over-consumption of sodium and the detrimental effects caused by it, WASH's mission is to decrease the dietary intake of sodium worldwide. This year's prevention efforts are aimed at men's health and salt, while previous years have improved awareness in the following areas: salt and overall health, salt and eating out, and salt and children's health. Although I believe that salt awareness should not be confined to one week out of the year, this week a very appropriate time to think twice about personal salt habits and attempt to make some sustainable changes in your diet.
Why is salt so bad?
Sodium is a naturally occurring element, existing in water and milk. In these dosages, it is helpful not harmful as sodium is required to maintain equilibria in your body's fluids. However, it is the over-consumption of sodium through salt (sodium chloride) that is a major contributor to high blood pressure which is in turn a major risk factor for cardiovascular diseases such as heart disease, stroke, and heart failure as well as kidney disease.
Some simple ways to minimize your sodium intake:
1. Instead of adding salt in "for flavour," try using spices and herbs while cooking as well as at the table. Pepper, vinegar, lemon, hot pepper sauce can make for tasty alternatives. My favourite herb: cilantro. (For the foodie, just throw out your salt shaker. I have!)
2. Avoid processed foods! Fresh foods are generally more expensive, but choosing fresh over processed foods will significantly reduce your dietary sodium intake.
3. When reading nutrition labels, make sure you are not only looking at calories and fat information. Fact: Canadian and American dietary restrictions suggest that healthy adults should not consume more than 2300 mg of sodium per day.
4. Buy low-sodium or sodium-free products whenever possible.
5. Make informed choices: ask for or look online for nutrition information when eating out. Have an iPhone, iPad, or an iPod touch? Download the "fast food" application for quick access.
6. Feeling peckish? Enjoy fruits and vegetables over other snacks. In addition to containing less sodium, they also contain more potassium (which is a protective factor for high blood pressure).
Now, I ask you to think of how many times you have added just a pinch of salt to food and felt okay about it. I won't even begin to hypothesize a number. With this number in mind and all of the information above, I hope you feel the pinch next time you are about to add just a pinch of salt!
Why is salt so bad?
Sodium is a naturally occurring element, existing in water and milk. In these dosages, it is helpful not harmful as sodium is required to maintain equilibria in your body's fluids. However, it is the over-consumption of sodium through salt (sodium chloride) that is a major contributor to high blood pressure which is in turn a major risk factor for cardiovascular diseases such as heart disease, stroke, and heart failure as well as kidney disease.
Some simple ways to minimize your sodium intake:
1. Instead of adding salt in "for flavour," try using spices and herbs while cooking as well as at the table. Pepper, vinegar, lemon, hot pepper sauce can make for tasty alternatives. My favourite herb: cilantro. (For the foodie, just throw out your salt shaker. I have!)
2. Avoid processed foods! Fresh foods are generally more expensive, but choosing fresh over processed foods will significantly reduce your dietary sodium intake.
3. When reading nutrition labels, make sure you are not only looking at calories and fat information. Fact: Canadian and American dietary restrictions suggest that healthy adults should not consume more than 2300 mg of sodium per day.
4. Buy low-sodium or sodium-free products whenever possible.
5. Make informed choices: ask for or look online for nutrition information when eating out. Have an iPhone, iPad, or an iPod touch? Download the "fast food" application for quick access.
6. Feeling peckish? Enjoy fruits and vegetables over other snacks. In addition to containing less sodium, they also contain more potassium (which is a protective factor for high blood pressure).
Now, I ask you to think of how many times you have added just a pinch of salt to food and felt okay about it. I won't even begin to hypothesize a number. With this number in mind and all of the information above, I hope you feel the pinch next time you are about to add just a pinch of salt!
Sunday, 20 March 2011
So, What is No Nonsense Nutrition all About?
In addition to translating the latest research in the fields of nutrition and fitness into a colloquial yet informative dialogue for real people and lifestyles, this site aims to challenge common views on foods that are falsely considered healthy and nutritious. Al though I promise not to preach any nonsense and unattainable diet plans, I will introduce two levels of dieting (‘novice’ and ‘foodie') based on the various fitness levels of the readers. More specifically, this site will teach readers a thing or two about reaching and sustaining their health and fitness goals and most importantly, feeling great!
Subscribe to:
Posts (Atom)