Fat is most definitely the most efficient of the three fuels. One tablespoon of butter delivers 102 calories and one tablespoon of olive oil delivers 120 calories. There are two urban myths regarding fat:m First - fat helps fill you up, Second - fat makes food taste better.To put these ideas in true perspective, answer this question:
Will downing a few table spoons of pure butter or oil actually fill you up? Of course not. (It might clean you out, though.)
Fats, in and of themselves, will not make food taste better either. Our taste buds only register sweet, salt, sour, and bitter taste sensations. Check out the information on the tongue on page 86 for more information.Taste and smell are interconnected senses, and smell comes strictly from aroma. So what does fat contribute? Although many healthy fats (olive oil) contain natural aromas and less healthy fats (butter) contain artificial flavoring or additives such as salt, the fat chemical itself contributes only to the consistency of foods and how ingredients blend together. It does not directly stimulate any of your taste buds. Pure fats and oils produce a sensation referred to as “mouth feel” – the richer, smoother, moister feeling that it adds to certain dishes. Herbs and spices are really the only thing that can give your meals more taste, so un- less that slippery feeling in your mouth is a high priority, reach for the spice rack instead of that stick of butter.My advice is to select and use fats cautiously. A little butter or margarine on your toast is actually not a bad thing.
Fat Facts
For the benefit of a healthy heart and maintaining low cholesterol levels, the federal government suggests that we get no more than 10 percent of daily fat calories from saturated fat and 10 percent from polyunsaturated fat (visit the website fora complete list of daily requirements).
The rest should come from monounsaturated fat. I consider this an excellent rule of thumb, but I suggest that you make every effort to concentrate on the monos and polys and keep saturated fat as low as possible. Then on those rare occasions you can afford your favorite meals and restaurant dishes that contain saturated fats. I also recommend limiting daily total fat intake to 20to 25 percent of total calories if you are working to lose a few pounds.
When choosing a fat, lean to the left column and try to avoid the right. Cholesterol amount in some foods will help slow the absorption of carbohydrates into the bloodstream, thus decreasing the insulin response. For health purposes, how- ever, you should always go for the unsaturated fats – for example, mono-unsaturates, found in olive oil and almonds, and polyunsaturates, found in safflower oil and walnuts.As for fast and hard rules about fat choice and daily amounts, they do not have to be as strict as you may think. Just remember that at the end of the day your heart, arteries, or waistline will know (and eventually show) the difference.Vitamins and MineralsThe popularity and product variety of vitamin and mineral supplements has exploded in the past 20 years. Some researchers, such as Linus Pauling, devoted most of their lives to the study of these chemical structures. There are several new discoveries, but most of the actions of vitamins and minerals are for sustaining life, reproduction and tissue repair.Many products add vitamins and minerals, while others include distilled forms that claim to prolong life or provide immediate energy.
The truth to these claims resides in the biochemistry of these important chemicals, and it’s simpler than you would think. These micronutrients (vitamins and minerals) are essential for life and exist in all unprocessed foods. Although we are more familiar with vitamins and minerals in a pill, shake, or powder form, these micronutrients naturally come conveniently packaged within our unprocessed protein, carb, and fat macronutrients (if we eat the proper ones).
Many foods we see in grocery stores today are supplemented with ‘300 %’ of this particular vitamin, or ‘50 %’ of that kind of mineral. Products such as break- fast cereals and bars, waffles, juices, milk, and even some fresh produce now have added micronutrients and thus are labeled “fortified”. Unfortunately, many people consume these fortified fruit drinks, veggie chips, milk-like beverages, colorful cereals, and the like; and pat themselves on the back thinking that they are getting all of their necessary micronutrients and more. And although one might argue that a vitamin-enriched sugary soft drink is better than an unfortified one, some foods are low quality no matter how much you supplement them.
Vitamins and Minerals
The popularity and product variety of vitamin and mineral supplements has exploded in the past 20 years.
Some researchers, such as Linus Pauling, devoted most of their lives to the study of these chemical structures. There are several new discoveries, but most of the actions of vitamins and minerals are for sustaining life, reproduction and tissue repair.
Many products add vitamins and minerals, while others include distilled forms that claim to prolong life or provide immediate energy. The truth to these claims resides in the biochemistry of these important chemicals, and it’s simpler than you would think. These micronutrients (vitamins and minerals) are essential for life and exist in all unprocessed foods. Although we are more familiar with vitamins and minerals in a pill, shake, or powder form, these micronutrients naturally come conveniently packaged within our unprocessed protein, carb, and fat macronutrients (if we eat the proper ones).Many foods we see in grocery stores today are supplemented with ‘300 %’ of this particular vitamin, or ‘50 %’ of that kind of mineral.
Products such as breakfast cereals and bars, waffles, juices, milk, and even some fresh produce now have added micronutrients and thus are labeled “fortified”. Unfortunately, many people consume these fortified fruit drinks, veggie chips, milk-like beverages, colorful cereals, and the like; and pat themselves on the back thinking that they are getting all of their necessary micronutrients and more. And although one might argue that a vitamin-enriched sugary soft drink is better than an unfortified one, some foods are low quality no matter how much you supplement them.
Consider vitamin and mineral supplements.
A lack of any micronutrient is unhealthy andI do think that supplementation is a good idea in most situations. But some supplements can actually cause problems if taken in high quantities. In general, though, most of the vitamin and mineral products on the market are quite safe and serve as a dietary safeguard when your daily diet falls short of your Dietary ReferenceIntakes (DRI).
If you stick with a product that has close to 100percent of the DRI for most micronutrients, you can be confident that you aren’t “mega dosing” yourself. – a link to these government standards is also on the website.To help you make more informed decisions, let’s take a closer look at what micronutrients really are. These tiny nutrients are actually parts of our metabolic machinery. In biochemistry terms, they are referred to as co-enzymes and catalysts.
These terms simply describe their function. When acting as catalysts, they help initiate or speedup vital bodily processes; when acting as coenzymes, they act as a part of other important enzymes to turn them on or make them function better. Enzymes (especially those that produce vital chemical reactions in your body) require particular vitamins or minerals in order to function properly. Think of one of your enzymes as an automobile. A vitamin or coenzyme is like the car key or the carburetor and certain catalysts act like high-octane gasoline. You don’t have to be a mechanic to know that a shortage of these items might turn your perfectly tunedFerrari into a sputtering Pinto.Because we cannot synthesize most micro- nutrients, an absence of certain key vitamins and minerals can slow and even stop certain chemical reactions, causing fatigue, serious health problems or even death.So what should you take, how should you take it, and why?
These questions can be answered with one word—bioavailability. Bioavailability refers to the amount of a substance that your body will recognize, absorb, and utilize. Remember, our body will not utilize a food or drug well if it is not first recognized or manufactured by your body. And like most drugs and “enhancers,” the effects from micronutrients are directly proportional to their ability to work with the normal processes in our bodies.
Whether it’s vitamin C from fruits and vegetables, calcium from milk products, or selenium from nuts and seeds, Mother Nature always provides the best brand of vitamins and minerals.
If you make the effort to consume good fuels for your machine, you can receive all of the necessary micronutrients from your diet. As changes in your life style occur, you can adjust your eating habits and meal planning.I eat more vegetables high in calcium and really watch my sodium intake now that I eat more protein. If my eating habits temporarily get off-track, depending Iron Bio-availability Iron is a vital part of red blood cell function and its ability to deliver oxygen to our cells. A low intake of this mineral can develop into the medical condition anemia.
Taking supplements high in iron is a good way to treat this condition, but most of the iron you get from supplements is excreted or lost with a visit to the restroom.The body can absorb iron in supplement form, but it recognizes and readily accepts a more complex natural form of iron completely—hemoglobin. Hemoglobin is a protein molecule that has four specialized “heme” groups that contain iron. Its vital function is to hold on to and re- lease oxygen within our red blood cells and it is entirely dependent upon iron to do its job. Iron in its hemoglob in form has the highest level of bioavailability.That means beef, poultry, seafood, and eggs deliver 100 percent of their iron to your body in its hemoglobin form, but don’t discount other natural sources such as fruits, nuts, legumes, and vegetables. They might not have the high levels of iron offered in animal products, but they offer a form of iron in their unprocessed state that is also recognized quite easily by our cells and have a better bioavailability than synthetic supplements.
Vitamin and Mineral Supplements.
Just keep in mind that taking supplements involves a bit of trial and error. Start with smaller doses (for example, cut a multivitamin in half) or take your supplements two to three times a week at first.Try to begin with vitamin and mineral brands with amounts closer to the DRIs and avoid “megadosing.” Also, remember to take supplements with meals. These co-enzymes and catalysts need fuel and parts to work on. Once you’ve tried this for a few weeks, take the time to evaluate how you feel. Give your body a chance to tell you what it likes, dislikes, and needs. And, as always, any possible health concerns should be directed to your doctor, dietitian, or nutritionist.Thankfully, the benign nature of most common vitamins and minerals in today’s market allows a certain experimental freedom if applied in moderation.
Now that you have a solid understanding of the various components of the foods you eat, you’re ready to start using the Three Principles of Eating.
