Women's Nutrition Counter

Women's Nutrition Counter

NUTRITION COUNTER

How Much is too much?.....

As you get older there is some things that you just have to give up eating and drinking. Caffeine will deteriorate your bones fast! Exercise is a MUST! As you start to watch what you are eating and the calories, fat, sodium, cholesterol and carbohydrates that you are eating, you will need someplace to look up each food until you get used to what you are putting in your mouth. I am hoping that this will be a big help and that you will book mark this site to use again and again. I know that I use this chart alot. I have broken it down into categories fruit | vegetables | meats | misc for faster navigation.

FAT

Fat insulates and protects you from extreme heat and cold. It also cushions vital organs and is a source of energy.

HOW MUCH FAT DO YOU NEED?
30-35% of your average daily caloric intake should be derived from fat sources. To find out how much fat you are eating daily; Check the chart. Multiply total fat gram count by 9 (there are 9 calories in each gram of fat).

Example: Total fat count = 50 gms; 50 x 9 = 450
Ideal calorie intake = 1500 calories; 450/1500 = 30%

WHAT ARE THE THREE TYPES OF FATS?

  • Polyunsaturated - are vegetable in origin and characterized by being liquid at room temperature.
  • Mono saturates - are also vegetable in origin and found in liquid form in peanut oil and olive oil.
  • Saturates - are usually animal in origin - except coconut and palm oils - and are solid at room temperature.

CARBOHYDRATES

The body's major energy source. Once digested, some produce glucose, one of the brain's essential foods.

  • Processed carbohydrates - are refined simple carbohydrates, the most typical being refined sugar.

HOW MANY CARBOHYDRATES DO YOU NEED?
Like proteins, they provide 4 calories per gram of nutrient. 48% of your calories for the day should come from natural carbohydrates and 10% from processed carbohydrates. To check your total consumption in each area, multiply your daily gram count for each by 4. Example: Total natural carbohydrate count = 180 gms;
  • 180 x 4 = 720; Total processed carbohydrate count = 37 gms; 37 x 4 = 148
  • Ideal caloric intake = 1500 calories;
    • 720/1500 = 48%
    • 148/1500 = approx. 10%
WHAT ARE THE DIFFERENT CARBOHYDRATES?
  • Simple Carbohydrates are the sugars found naturally in fruits and vegetables
  • Complex Carbohydrates are the starches. They're found in unrefined grains, rice, cereals and root plant.

SODIUM

While research shows high sodium intake is linked with serious health problems like edema and hypertension, sodium is vital to your body. It helps regulate the balance of water and other liquids outside your cells--which is essential to normal metabolic functions. Also, it helps blood vessels function efficiently and maintain a proper volume of blood, But be careful! Too little can trigger low blood pressure and adversely affect the proper balance of liquids in your body.

HOW MUCH SODIUM DO YOU NEED?
While the generally accepted recommended daily level of sodium is about 1100-3300 milligrams, staying within a 2000-3000 milligram range is a good basic guideline. However, to be sure of your sodium needs, check with your doctor.


CHOLESTEROL

Cholesterol is a waxy, fat-like natural substance found in animal foods and used in our bodies to form cell membranes, Vitamin D, some hormones and bile acids. However, while some cholesterol is essential, too much can clog arteries, and may lead to arteriosclerosis.

HOW MUCH IS TO MUCH?
Most doctors recommend a limited cholesterol intake of 300milligrams per day. It is important that you watch your consumption of saturated and polyunsaturated fats. This has to do with the lipoproteins that transport cholesterol within the body. The HDL's (low-density lipoproteins), triggered by consumption of saturated fats,tend to dump excess cholesterol onto arterial walls. Help prevent this by substituting polyunsaturated fats. However, you should check with your doctor for the best level of intake for you.


CALORIE CHART
If you can't find it here check out this web site

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