Weight Loss and Nutrition 

A healthy diet requires not just items from the four basic food groups, but in the proper proportion. The average person will need about 2000-2500 calories (sometimes more for larger men, less for women and those looking for rapid weight loss). About 50% of those calories should come in the form of carbohydrates, with 30% from fats (yes, fat is good!) and 20% from protein.

Carbohydrates are the main source of compounds needed for energy. Simple sugars, such as glucose and fructose, are rapidly broken down in the intestine and absorbed. Some processing starts the minute they hit your tongue. Complex carbohydrates - starches, such as those found in potatoes - take longer, but are also healthy in moderation.

Proteins are lysed (split) to make amino acids, that are then recombined to form proteins used in muscles and other structures.Fats are chemically similar to carbohydrates, and contain fatty acids essential to health.

Meat is a valid and healthy source of protein for almost everyone. About 3 ounces per meal is about right for the average sized person. A cup of pasta is a good source of carbohydrates. Two cups of leafy green vegetables supply fiber, minerals and vitamins.

A balanced meal can be made up of a serving of meat or other protein source, starchy carbohydrates such as pasta, rice, corn or potatoes, and fruit. Easy on the butter or margarine, go light on cheese, sauces and anything high in sugar or fat.

Fat contains nine calories per gram, which is double than other energy sources. Thus, you need to keep those foods high in fat down to modest levels. That also helps control cholesterol levels.

Carbohydrates, on the other hand have just four calories per gram. Some of our favorites are fruits (strawberries, apples, pears), nuts (pistachios, macadamia, walnuts. Try to avoid fatty peanuts or cashews) and grains (they supply fiber and minerals).

The fat and sugar content in candy is why it is bad for you, if you are on a diet. If you want to consume then you must only eat very modest portions. I have a bag of individually wrapped snickers in my drawer and eat one, at the most two per day. Since candy is designed as high in fat and sugar, its biggest drawback is that it also is lower in helpful nutrients. So they provide enormous calories and fewer other nutrients.

By simply creating a list of what you consume each day, it can help to show you the break down, both good and bad of the nutrients you are receiving. A little bit of math added to your diet plan will go a long way in assisting you to reduce the number you obsess over - your weight.

If you are considering health and life change options, visit Rebecca Vitali’s site to gather more information about topics such as Weight Loss and other Nutritional Facts

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