Below is a list of all the very important topics we'll discuss throughout the weight management content section. Members receive full access to the weight management content (and all of the WF website). In addition, sample topics are provided FREE for non-members. Please refer to the chart below.

The nutrition contents is your on-line "how to" manual. Everything you need to know about nutrition and exactly how to achieve the results you desire is taught in this manual.


The nutrition contents is 40 pages long and can be viewed on your computer or printed out.


Below is a list of all the very important topics we'll discuss throughout the nutrition content. Members receive full access to the nutrition contents (and all of the WF website). In addition, sample topics are provided FREE for non-members. Please refer to the chart below.

Our life styles and eating habits have changed drastically over the last ten to twenty years, some for betters but more for worse. More and more women are overweight, suffering from cancer, depression or constipation or living in an eating disorder 'jail'.

Women Fitness (WF) under this section will inform you about the food guide pyramid developed by the US Department of Agriculture (USDA)

Besides women due to lack of knowledge are unable to make healthy choices for themselves and their families under this section you will be informed about the guidelines to make healthy choices of food while shopping and cooking. Once you know the ingredients and principles around which you should base your food intake, you will enjoy choosing foods and shopping.

Women fail to understand what a healthy diet should look like and thus and unable to decide as to what to eat and what to avoid. Women Fitness (WF) under this section will help you decide as to what a healthy diet looks like? A good diet is a varied and interesting one but not an expensive or difficult one. It is based on generous amounts of fillings, energy rich food such as bread, rice, pasta and potatoes and also plenty of fresh fruits and vegetables. Download Printable Version of Nutrition of the cancer patient

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Introduction


In the nutrition content, you will find information on:

  • Importance of Adequate Nutrition.
  • Nutrition during pregnancy and Lactation.
  • An introduction to the six basic nutrients
  • The role of fat in nutrition
  • The three different kinds of fat cells
  • The role of LDL cholesterol and recommended levels
  • The role of HDL cholesterol and recommended levels
  • Why some women store body fat more easily than others
  • Why having too much body fat is harmful
  • The four kinds of dietary fat, those that are better for you, and food sources and healthy recommendations for each
  • Why saturated and hydrogenated fats can be harmful to the body
  • Why monounsaturated and polyunsaturated fats can be good for you
  • How to determine if a particular food is high in saturated fat
  • Foods high in fat and cholesterol
  • Fat and cholesterol guidelines
  • The role of protein in nutrition
  • The 22 amino acids, their relationship to protein, their roles in nutrition
  • The importance of getting the nine essential amino acids in your diet
  • The difference between a complete and an incomplete protein
  • Foods that are complete sources of protein
  • Why proteins should be consumed with complex carbohydrates
  • Recommendations for the percentage of total calories from protein and the number of grams of protein you should consume relative to your exercise program and body weight
  • The risk of consuming too much protein
  • The role of carbohydrates in nutrition
  • The role of glucose and its relation to carbohydrates
  • The role of insulin, its relation to glucose, and its importance in a weight-management program
  • The roles of simple carbohydrates, their food sources, and recommendations for daily intake
  • The roles of fiber, food sources, and recommendations for daily intake
  • The two kinds of fibers and how they differ
  • Why fiber helps fight disease and is important to a successful weight-management program
  • The importance of combining protein with high complex carbohydrate meals and how they interact with each other
  • The role, food sources, RDAs, and deficiencies and toxicities of each vitamin
  • The role, food sources, RDAs, and deficiencies and toxicities of each mineral
  • The role and importance of antioxidants and how they help fight infections and diseases
  • The role of water in nutrition.
  • Recommendations and guidelines for how much you should consume daily and during exercise
  • How to know if you are consuming enough water
  • How to best combine strength training, cardiovascular exercise, and flexibility training into your nutrition program.
  • Caloric and protein intake during pregnancy.
  • Nutrition during Lactation.

Importance of Adequate Nutrition


Developing a healthy relationship with food is very important to derive maximum benefit from a fitness program, at the same time it is important that you enjoy what you are eat, Bad eating habits don't just mean bad food, they also mean being out of harmony with the way you eat : excess weight, indigestion and many other problems which occur when women do not listen to their bodies and eat properly, A healthy eating lifestyle provides all the necessary nutrients to create and repair tissues, to sustain a healthy immune system and to enable the body to execute daily tasks with ease.

Carbohydrates, protein and fats constitute the basic structure of a healthy eating lifestyle supported by vitamins and minerals.

Carbohydrate constitute the base of a healthy eating plan and provide the body energy at a slower, and steadier rate, Carbohydrates consumed may be in form of simple or complex state, All carbohydrates taken in by the body first have to be digested and converted into a type of sugar that the body can use, Women you have diets rich in carbohydrates accompanied with fiber are much less likely to suffer from variety of problems, including constipation, diabetes, mood swings and infertility.

Protein is needed by the body to build strong muscles, repair tissues and maintain an effective immune and hormonal system, Proteins in the diet are broken down by digestive enzymes and absorbed into the blood as amino-acids, often called the building blocks of protein.Under, WF nutritional program you will learn as to the amount of protein that is required by your body to fulfill its goal, Excess of protein in diet may be used for energy or stored as fat, 1 gram of protein provides 4 calories.

Fat provides our body a very concentrated source of energy, Women with very low body fat levels, such as anorexics or serious athletes, can have problem keeping warm, Fat is required by the body to prevent excessive loss of body heat, Fat is also needed to carry the sex hormones, estrogen and progesterone around the body.Too much of body fat can cause you to develop high blood pressure and heat disease, and aggravate joint problems such as osteoarthritis, Some fat is essential in every women's diet, Foods that contain fats not only provide energy but also contain the fat-soluble vitamins A, D, E and K, which are vital in the development and maintenance of a healthy body and mind, There are different kinds of fat -saturated and unsaturated, You will be informed about their sources, role in diet and hazard or benefits once you become a WF member.

Water is an essential component of good health as it is needed to keep the body flushed of waste products, to keep the skin, hair and the body organs healthy, to produce digestive enzymes and to enable the body to glean all the beneficial nutrients from the foods and drinks we consume, Most women should try to drink two to three liters of water every day, Besides women who regularly exercise need to pay a special attention to water consumption.

Vitamins and Minerals play an important role in a women's diet providing her with all the nutrients essential for repair and maintenance, Vitamins play a key role in energy production, growth, maintenance and repair, They are only needed in small amounts, but must be obtained from diet as the body cannot manufacture them, There are 13 vitamins needed by humans, of which 4 are fat soluble vitamins and 9 are water soluble.

WF nutritional program will teach you about the various vitamins their sources, function, deficiencies and RDA requirement by the body,

Minerals at the same time are inorganic substances that must be included in adequate amounts in a women's diet to maintain a number of vital functions and body processes, such as regulation of heart-beat, transportation of oxygen to every cells, formation of hemoglobin, the building and maintenance of strong bones and teeth and muscle contraction.

Thus, we can say that to become healthy and maintain a healthy weight, it is essential that we provide our body with good nutrition, WF aims to help you understand and develop a healthy eating lifestyle by making the right choices of food, you need to eat,

Nutrition During Pregnancy and Lactation

Women should be recognized as the creators of progeny and accorded special status and attention is society. Healthy mothers produce healthy babies while high-risk and sick mother produce low birth weight and at-risk babies. The growth and well being of the fetus is dependent upon the health and nutrition of the mother (not the father!) because she is both the seed as well as the soil where the baby is nurtured for 9 months. Moreover, healthy mothers are in a better position to look after the healthy needs of their children. WF has a special fitness program for all mothers who want to return to leading a normal and healthy life after pregnancy and childbirth.


Importance of Pre-Pregnancy and Adolescent Nutrition


It is generally not realized that adequate nutrition of girls and women during the adolescence and before marriage is as important (actually more important !) as nutrition during pregnancy and lactation. Adequate nutrition and health care during the crucial and vulnerable period of childhood is associated with flowering of their full genetic potential in the areas of physical health, mental development and emotional maturity.


Premarital Health Check-Up

According to National Nutrition Monitoring Bureau, 95% of adolescent girls are anemic. One-third of 18 year old women have a body weight of <40 kg and height, 145 cm and they are vulnerable to produce low birth weight (<2500 g) babies. Adolescent girls should be provided with supplements of iron and folic acid to maintain hemoglobin above 12g/dl. All girls should preferably be immunized against rubella and tetanus before marriage. Premarital genetic counseling and recognition of metabolic carrier states would be of help to the couple to help reduce the incidence of genetic disorders. A girl should undergo a complete medical check up before getting married so that she is fully equipped to meet the needs to her baby when she gets pregnant. Teenage pregnancy should be avoided due to serious health risks to the mother and her offspring. The idea age of 20-35 years for bearing children needs to be emphasized to discourage too early and late marriages. The adverse effects of smoking, chewing tobacco and taking alcohol on the growing fetus should be highlighted to motivate the addicted women to wean off the habit.

The Roles of Fat and the Three Kinds of Fat Cells

Fat is the most concentrated source of calorie. It provides energy and supplies body with more than half of the body's energy needed during rest. 1 gram of fat brings 9 calories-more than twice the amount contained in a gram of carbohydrate or proteins.

Fat is needed by body for growth and repair, to carry vitamins A, D, E and K, It when stored insulates the body thereby helping to maintain a regular temperature. It also provides cushion to vital organs.

The most important feature of dietary fat is their degree of saturation, a term that refers to their molecular structure. All fats you eat are composed of fatty acids, long molecules of carbon, hydrogen and oxygen. There are three kinds of fats in your body, namely triglycerides, phospholipids and cholesterol, each with a role in nutrition, While all kinds of fat yield 9 calories per gram and can cause an increase in body fat storage if you eat them, in excess, some are better for you than others.

Guidelines and Recommendations for Saturated Fat

These fats are the worst kind for you. These fats are found in all foods that come from animal sources such as meat, eggs, butter, milk cheese and creams. Saturated fat is also found in oils such as coconut and palm kernel. Saturated fats are the words kind of fat because they increase LDL cholesterol and pose a higher risk for heart disease and cancer. The contain large amount of cholesterol and are responsible for depositing cholesterol in the artery walls, potentially leading to deadly diseases such as heart disease and strokes. For this reason they are called bad cholesterol.

Recognizing that completely eliminating saturated fat and cholesterol from the typical diet in the United States or Canada would make it very difficult to meet other nutritional guidelines, the DRI (Dietary Reference Intakes) panel recommended keeping consumption as low as possible while maintaining a nutritionally adequate diet (published by National Academy of Science on Oct 4/2002).Meats, baked goods, and full-fat dairy products are the main sources of saturated fat in most diets.The DRIs include not only recommended intakes, intended to help individuals meet their daily nutritional requirements, but also tolerable upper intake levels (ULs) that help them avoid harm from consuming too much of a nutrient.

Guidelines and Recommendations for Monounsaturated Fat

The second type of fat is monounsaturated. They are found primarily in nuts and vegetable oils, such as olive and cannel oil. These are often referred to as good (better) fats because studies have shown that they help reduce blood cholesterol level and protect against heart attack, These are responsible for removing cholesterol from the cells in the arteries and transporting it back to the liver for removal from the body.

An example is omega three fatty acids. Omega three fatty acids have been shown to reduce blood cholesterol and triglyceride levels for improved cardiovascular health and decreased risk of heart disease, particularly Atherosclerosis. These omega three fatty acids are found in fish and other marine animals. Exactly how much we need to eat to receive benefits is still unknown, but the American Heart Association suggests two to three fish meals a week. In addition to being an excellent source of omega three fatty acids, fish contains many valuable nutrients and is much leaner than most other animal protein sources and rich in many vitamins and minerals.

Guidelines and Recommendations for Polyunsaturated Fat

This type of fat contains the essential nutrient Mollie acid comes from plants, such as sunflower and corn oils. They also tend to reduce the blood cholesterol levels. You must consume two types of polyunsaturated fatty acids, known as alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid), from the foods they consume since neither is synthesized in the body. A lack of either one will result in symptoms of deficiency, including scaly skin and dermatitis.

The recent report published by NAS sets recommended intakes for linoleic acid, present in high levels in vegetable oils such as safflower oil or corn oil, at 12 grams per day for women based on average intakes in the United States. For alpha-linolenic acid, found in milk and some vegetable oils such as soybean and flaxseed oils, the recommendations are 1.1 grams per day for women, To know more click here.


Guidelines and Recommendations for Hydrogenated Fat

The last type of fat is hydrogenated, which is liquid oils that have been chemically altered to a semi-solid state. Margarine and vegetable shortening are prime examples. They tend to clog the arteries, which also makes them ‘bad' fats, like the saturated fat.

Partially hydrogenated vegetable oils, such as those used in many margarines and shortenings, contain a particular form of unsaturated fat known as trans fatty acids. Trans fatty acids have physical properties generally resembling saturated fatty acids, and their presence tends to harden oils. The report's findings and recommendations on trans fatty acids were released in early July(2002) at the request of the Food and Drug Administration as an important step in its process to determine whether trans fat should be listed on nutrition labels. Often found in cookies, crackers, dairy products, meats, and fast food, trans fatty acids increase the risk of heart disease by boosting levels of bad cholesterol. Because they are not essential and provide no known health benefit, there is no safe level of trans fatty acids and people should eat as little of them as possible while consuming a nutritionally adequate diet.

A factor in determining whether fat is more saturated than another is its hardness at room temperature. Generally speaking vegetable and fish oils are rich in polyunsaturated, where, as the harder fat such as animal fats is more saturated, whereas the harder fat, such as animal fats, are more saturated. Remember palm kernel, coconut and palm oils are saturated even though they are of vegetable origin.


Fat and Cholesterol Guidelines and Recommendations

Of all the nutrients, fat is most often implicated as a contributing factor in various diseases such as diabetes, cancer, and hypertension, Again one of the most important change you could make to your diet is to limit your intake of total fat, saturated fat and cholesterol.

We recommended that your total fat intake should not exceed 25 percent. Saturated and hydrogenated fats should contribute less than 10% of the total day's total energy intake. Fats are in meat, dairy products, oils and foods that oils come from such as olives and a few fruits and vegetables. The WF weight management content is loaded with great ideas of reducing the amount of fat when buying and cooking foods rich in fat content.

Dairy products are almost all high in fat unless you purchase low fat or low fat products, Try replacing whole milk dairy products with the low fat and/or nonfat varieties. Try these changes in smaller steps at a time so that you do not find it difficult to adjust. A recent study found that dairy products could be killers if you don't take preventive measures to cut down the fat.

Almost everyone knows that butter, cream and oils are high in fat, but many women are surprised to discover that some fruits and vegetables and all the nuts are high in fat. Fruits and vegetables high in fat include avocados and olives, which is almost pure fat. Anything fried such as French fries, fried fish, samosas, kachories, contain abundance of fat. In addition many baked goods are high in fat: Pastries, muffins, doughnuts, cooking and cakes. You should try to choose low fat baked goods made with oils low in saturated fat or reduced amounts of fat.

Cholesterol is found in foods from animals.Even foods without that much of total fat can contain cholesterol. WF health & fitness experts recommend that your daily cholesterol intake not exceed 300 mg The following is a list of common foods that contain cholesterol. The largest amount of cholesterol comes from organ meat. Meats contain 1700-150mg of cholesterol depending on their type. Some seafood also contains a considerableamount of cholesterol. One large egg yolk contains 210 mg while egg white contains zero. Milk products are next highest in cholesterol. Whole milk products, including yogurt and cheese, contain 30-35 mg Cholesterol. One teaspoon of butter contains 11mg whereas margarine contains zero. Low fat milk products contain only 14-22 mg of cholesterol and non-fat only 4mg.

As a general rule anyone wanting to reduce both saturated fat and cholesterol could accomplish this by selecting fish, poultry, without skin and extra lean varieties of beef and pork and by choosing fruits, cereals and legumes and limiting oils, egg yolks and fried foods. Women using milk, eggs and cheese could shift to low/nonfat varieties while limiting butter and margarine.

Reducing the amount of fat in your diet does not require starvation or even deprivation. It requires eating fat in moderation and making smart day to day choices. There is nothing wrong with a high-fat meal once in a while. You just have to balance it with low fat meals. Refer to our weight management content for easy to follow recommendations for reducing total fat, saturated fat and cholesterol in your diet, without sacrificing flavors and feeling of satisfaction.


The Roles and Recommendations for Protein



The human body is made of proteins, their primary role is to build and repair tissues, hormones and enzymes. Every protein consists of a string of building blocks called amino acid. The human body needs about 22 amino acids to make all its proteins. The protein is the material of muscle tissue. The role of protein in food is not to provide our bodies with proteins, directly, bit to supply the amino acids from which the body can make its own proteins. When we eat a diet that supplies each of the amino acids especially the essential amino acids in adequate amounts, our body supports protein synthesis. Nine out of the 22 amino acids are essential need to be obtained from the food eaten as the body cannot manufacture them.

Each gram of protein brings in 4 calories. Protein can be obtained from animal sources e.g. meat, egg and milk as well as from vegetarian sources e.g. dry beans, peas, pulses, nuts and seeds. If you derive most of all of a day's food energy from rice and/or potatoes you will obtain all of the needed essential amino acids. In addition when two proteins, each containing the amino acids the other lacks are eaten at the same meal, they can make up an acceptably complete protein.

A complete protein is one that contains all of the essential amino acids in about the same amount the human body requires--and it may or may not contain all of the other amino acids the body can make. Women generally associate complete protein with such foods as meats and eggs, but not with plant foods. Generally, proteins derived from animal foods such as meat, fish, poultry, eggs, and milk are a complete source of protein. Those derived from plant foods such as vegetables, grains, and beans vary more than meat and dairy.

However, completeness is not the only issue with respect to protein quality, For the highest quality, proteins must be digestible. protein tends to be retained in the body and is utilized with little waste. The vitamins must also accompany them and minerals needed to facilitate their use, and must be received by a healthy body able to use them.

To summarize, for the body to use proteins with maximum efficiency, they must contain the essential amino acids, must be digestible, and must be consumed with sufficient energy from other sources, such as complex carbohydrates, so that amino acids will not be used for energy, but rather to help build and repair muscle tissue. They must also be accompanied by the vitamins and minerals needed to facilitate their use, and must be received by a healthy body able to use them.




Figuring out Your Protein RDA

The Recommended Dietary Allowances (ein in a women varies with their weight. Take your weight in kilograms (Kg) and then multiply it with 0.8 to 1.0 in case of adolescents, 1.5 in case of adults involved in intense weight lifting program and with 1.0 to 1.3 in case of those involved in moderate activity. To calculate the protein intake one should multiply grams of protein with that of body weight in kg. If you have an adequate food intake, you will more than likely have an adequate protein intake. This recommended intake of protein is increased during pregnancy.

Many women wonder if they get enough protein in their diet. Consider: A single ounce of meat delivers about 7-10 grams of protein, and the RDA for an average sized person is only about 50-80 grams a day. To illustrate this point, suppose your recommended or estimated protein intake is 70 grams a day. This would divide into three meals (although WF recommends four to six smaller meals--refer to the WF Weight Management contents) 20 grams at breakfast, 25 grams at lunch, and 30 grams at dinner. Three eggs (1 whole egg and 2 egg whites), hash browns (only 1 tbs. of olive oil added), and one glass of milk (nonfat) would meet the recommended amount for breakfast. A large salad with only three ounces of cut up chicken or cheese would be more than enough for lunch. Burritos with black beans, and rice with steamed vegetables would suffice for dinner.

If you have an adequate food intake, you will more than likely have an adequate protein intake. The only way to decide if you are getting enough protein in your diet is to first decide at what intensity you are weightlifting. Then use the formula given to approximate your protein RDA. Then try adding up the total grams of protein you consume in a typical day. If your estimated protein intake falls short, you may want to make an effort to consume more protein-rich foods or consider supplementing with a high quality protein supplement

If you consume too much protein, more than the body needs you will either convert it to fat or it will be excreted from the body. In addition, other problems can occur from taking an excessive amounts of protein, such as dehydration, damage to both the liver and kidneys, and the promotion of calcium excretion, which depletes the bones of their chief mineral. Although those involved in an intense weightlifting program require more protein, they can meet these requirements by eating a well-balanced diet.


The Roles and Recommendations for Carbohydrates

Carbohydrates are said to be the body's primary fuel because they are so rapidly burned for use. They provide the body with energy, help to control the breakdown of protein and protect the body against toxins.

In addition, they burn fastest of all the body's energy sources and aren't easily converted to fat. Carbohydrates are important not only for physical activities, but also for those who want to maintain high level of energy. Carbohydrates are the best choice for fueling your system and promoting a healthy heart.

There are two kinds of carbohydrates, simple and complex and are found in a wide variety of foods, including, fruits, vegetables, grains, dairy products, etc. Regardless of their sources, all carbohydrates get broken down to simple molecule of glucose, which is the form energy most preferred by the body. There are three types of carbohydrates that are converted to glucose: monosacharides, disaccharides, and polysaccharides. The monosacharides and disaccharides are known as the simple carbohydrates, and the polysaccharides are known as the complex carbohydrates

The carbohydrates from sugar brings in only calories and little or no other nutrients. The sugar is not just table sugar (known as sucrose), but also the sugars found in the fruits (called fructose), in honey (chiefly glucose and fructose) in milk (lactose) and in variety of processed foods. All these sugars are said to bring in ‘simple carbohydrates and should comprise no more than 25 percent of total calories consumed. The simple carbohydrates, monosacharides and disaccharides, make up sugars and other sweet tasting substances. Each have three forms of sugars. The monosacharides consist of glucose, fructose, and galactose, while the disaccharides consist of maltose, sucrose and lactose. These sugars add sweetness to food, which makes it appetizing. They are neutral to health unless they are consumed in excess. Major sources include candy, soft drinks, fruit drinks, pastries, and other sweets. Moderate consumption of sugar, about 5-10 percent of total food intake, is not in any way dangerous to healthy human beings. However, it can be associated with many other factors that are harmful: obesity, the displacement of needed nutrients, and tooth decay. Most simple carbohydrates contain little amounts of vitamins, minerals and fiber. This is why candy, soda, cakes, and cookies are often called "empty calories," calories with little or no nutritional value.

In contrast, the carbohydrates from starches are called ‘complex carbohydrates'. They are found in grains and grain products (such as breads, tappets, popcorn and macaroni) some vegetables such as potatoes and beans and peas. Such food contains several essential vitamins and minerals in addition to their carbohydrates. They release their loads of calories gradually and over a longer period of lime than simple carbohydrates do.

Most all fruits and vegetables are rich in complex carbohydrates. For example, carrots, dates, beets, turnips, corn, squash, peas, apples, raisins are all great sources of complex carbohydrates. Grains are also loaded with complex carbohydrates. Grains include cereals, breads, oatmeal, rice, crackers, and bagels. Another important source of complex carbohydrates is the legume family, which consists of a variety of beans, peas, and lentils. These legumes are not only rich in complex carbohydrates but also fiber and protein. Other great sources of complex carbohydrates include, potatoes, pasta, nuts, and yams. Milk, yogurt, and meats also contribute carbohydrates.

But sugar or starch, every gram of carbohydrates brings in 4 calories. Glucose after being released enters the blood stream where it is made available to all cells of the body. When the glucose level rise, the body responds by releasing a hormone called insulin in the blood. Without the help of insulin it is impossible to open the cell doors, the glucose molecule is just big enough to enter the various cells of the body. Inadequate amounts of insulin cause improper metabolism of both glucose fats, leading to decrease in energy production, and too often, diabetes.

An individual's 55-65% of total daily calorie should come from carbohydrates and at least 50% should be the complex kind. Most women should consume between 350-450 grams of carbohydrates per day. Most of this should come from foods rich in complex carbohydrates with accompanying fiber; some would be the naturally occurring sugars of fruits, vegetables and milk and only 10% or less should come from other sugars.


Roles and Recommendations for Fiber

Fiber generally refereed to as ‘roughage' is essential for the healthy functioning of your body. It plays a very important role in nutrition and is very beneficial to many aspect of health. The first is weight management. A diet rich in fiber can help to promote fat loss if fiber food replaces fats and sweets. This is possible because fibrous foods offer fewer calories per gram (4 calories/gram ) than fats (9 calories/gram) they are not easily converted to fat and also have the ability to expand to up to 10 times their weight and size in the stomach, Fiber gives you an edge on weight management, not only by satisfying your appetite but also by slowing down calorie absorption and keeping energy levels up.

Not all fibers have similar effects. There are two different kinds of fiber and both are important. The difference is their food sources and how they affect the body. Foods containing water-insoluble fiber such as wheat bran, wheat germ, whole grains, cracked wheat bran, brown rice, are not digested and add bulk to the diet. They are stool-softening fibers and improve bowel regularity because they tend to accelerate food through the intestines. Soluble fibers such as foods in the legumes family, seeds, raw and dried fruits, and raw and cooked vegetables become gel-like substances during digestion and delay the time food goes through the intestines and thus help to keep glucose levels regulated and help to lower blood cholesterol levels

Health and medical experts have suggested the Recommended daily intake of total fiber for adults 50 years and younger is set at 25 grams for women, while for women over 50 it is 21 grams per day, due to decreased consumption of food.. Its easy to make up your daily quote if you eat:

  • Three servings of vegetables a day and
  • Two serving of fruits a day and
  • Two serving of pulses a day and
  • One serving of whole grain product a day.

It is best to get in those amounts in daily basis, rather than having too many fibers on one day, and virtually none for the next three days.

If your diet has so far been poor in fiber, add it in gradually, or you'll risk ending up with gas or abdominal cramps.

And don't forget to drink enough water or other fluids: fiber cannot get down to working at its best without the liquid accompaniment.

The following are suggestions for increasing your daily fiber and complex carbohydrate intake.

  • Select cold cereals with at least 4 grams of fiber per serving. For example, Kellogg's Complete Bran Flakes® (5 grams), Kellogg's All Bran with Extra Fiber® (14 grams), General Mills Fiber One® (13 grams), and Nabisco Shredded Wheat with Bran® (4 grams).
  • Whole grain oat-meals are also great sources of fiber and complex carbohydrates.
  • Choose whole grain or buckwheat pancakes and waffles.
  • Get in the habit of eating whole grain breads, bagels and muffins with at least 3 grams of fiber.
  • Try mixing fruits with your favorite foods. For example, add a banana or chopped dates to yogurt or cereal.
  • Whole grain bagels, rolls, crackers, and muffins are also excellent snacks.
  • Always keep fruits and vegetables in convenient places for snacks.
  • Chili (vegetarian or turkey), baked beans, and lentil soup are excellent sources of fiber.
  • Incorporate dried beans, such as kidney beans, into main dishes. They are great in soups and casseroles.
  • Try whole grain pasta instead of regular noodles.
  • Use brown rice, millet, or kashi instead of white rice.
  • Replace meat with vegetable dishes two to three nights a week.
  • Add vegetables and high-fiber cereals to burgers, meatloaf, etc.
  • Experiment with whole wheat flour instead of white flour in recipes.
  • Try adding oat bran and wheat germ to breads, cakes, cookies, muffins, etc.
  • Top desserts with high fiber cereal for added fiber, flavor, and crunch

The Roles and Recommendations for Water

Water is a crucial part of all the human body, yet we seldom think of its vital importance. Our bodies can only survive a few days without it. Body fluids, made up mostly of water, bring to each system all the ingredients and carry away the body's waste in form of urine. Water is also necessary for many chemical reactions in the body. It can act as a lubricant around joints and protect sensitive tissues and organs, including the spinal cord, eyes, and the amniotic sac in pregnancy from shock. Water also aids the body's temperature regulation and serves as a solvent for vitamins, minerals, and amino acids, glucose and many other small molecules. It is absolutely essential to stay well hydrated throughout the day. You should drink at least eight glasses of water a day. This will not only prevent dehydration and keep energy levels high, it will curb you appetite. When we have an energy slump or a food craving we generally reach for food when it's really water we need.

Guidelines for Water and Exercise

For optimal performance, water must be replaced before, during, and after exercise. Most women rely on thirst as an indicator for their level of hydration. However, thirst is not an accurate indicator of how hydrated someone is. Water loss during exercise can be monitored by one of two methods. Weigh yourself before and after the exercise session. For each pound of body weight lost, drink two cups (16 ounces) of water, The second way is to check the colour of your urine. A dark color means you're dehydrated. You should drink at least one to three cups of water. A pale yellow or no color means that you are at a steady state of hydration.

There are three important guidelines for fluid replacement when exercising. The first and perhaps most important guideline is to consume 4-7 ounces of water, which is about a 1/3-3/4 cup every 10-15 minutes during exercise session. Second, is to consume cold water because they empty from the stomach most quickly. If the exercise session is less than 90 minutes then water is the best choice for fluid replacement. If the exercise session lasts longer than 90 minutes and is continuous, they you may ant to drink a sports beverage because muscle glycogen has probably depleted and the body need a source of carbohydrates for energy. However, sports drinks should not exceed a sugar concentration of more than 9 percent. Those drinks that do have a sugar concentration of more than 9 percent lengthen the time it takes water to empty form the stomach, which causes dehydration. The body's water cannot be considered separately from the minerals dissolved in it. You can drink pure water but in the body, the water mixes with minerals to become fluids in which all essential life processes take place.


Vitamins and their Roles, Food Sources, and RDA's

Vitamins are organic substances found in all living things. Vitamins differ from the energy nutrients: carbohydrates, fats, and proteins. They don't provide energy for the body, but they do assist enzymes with energy production, growth and healing.

They are divided into two types :

The Water-Soluble Vitamins: These cannot generally be stored in the body and daily amounts must be included in the diet (vitamin B-complex and vitamin C ), Excess of these vitamins is excreted from the body.

The Fat-Soluble Vitamins. They can be stored in the body fat (vitamin A, D, E and K )
 

Water- Soluble Vitamins

The water-soluble vitamins are carried in the blood stream, excreted in the urine, needed in frequent, small doses, and unlikely to be toxic, unless taken in unusually large quantities. The water-soluble vitamins include C and the eight B vitamins, each having an important role in nutrition. It is true, however, that without B vitamins you would lack energy. Moreover, B vitamins serve to help enzymes release energy from carbohydrates, protein and fats.
 

Thiamin (B1)

Thiamin or B1 occupies a special site on the nerve cell membrane and plays a pivotal role in the energy metabolism of cells. Thus it is essential for keeping energy levels high and stress low. The RDA for thiamin is.5mg/1,000 kcal/day. This means if you consume an average of 3,000 calories (kcal) daily, the RDA for thiamin would be 1.5 milligrams (mg), Foods rich in thiamin are pork, sunflower seeds, green peas, black beans, and wheat germ. You can meet your RDA by eating single serving of these foods,. Thiamin can be toxic but only if taken by injection.
 

Riboflavin (B2)

Riboflavin, like thiamin helps enzymes release energy from nutrients needed in every cell of the body. Riboflavin, therefore, assists in metabolizing proteins and fatty acids. Like the Thiamin RDA, Riboflavin is stated in the terms of milligrams per 1,000 calories of food and the RDA is 1.2 to 1.7mg/day. Infants, children, and pregnant women's needs rise rapidly because the body is undergoing a time of active growth. Riboflavin is commonly found in meats, vegetables such as mushrooms, and milk products. Since riboflavin is water soluble, low/nonfat dairy products contain more riboflavin. Vegetarians who don't consume milk products can get enough riboflavin in dark vegetables or brewers yeast.

 

Niacin (B3)

Niacin participates in many metabolic activities and has great cholesterol-lowering abilities. The RDA for Niacin is stated in equivalents, reflecting the body's ability to the amino acid tryptophan to niacin. Niacin vitamin in that the body can make it from this amino acid. The RDA is 20 mg daily. Meat, poultry, and fish contribute much of the niacin consumed by most women. Mushrooms, asparagus, and green leafy vegetables are among the riches vegetable sources, and they can provide an abundant amount of niacin to those who eat generous amounts. The Niacin deficiency disease pelligra can lead to dermatitis, diarrhea, and dementia, but is very unusual because it occurs in diets lacking either niacin or the amino acid tryptophan. Niacin in large doses (more than 100 mg) dilates the capillaries and causes a tingling effect known as the Niacin Rush.
 

Pantothenic Acid (B5)

B5 is part of coenzyme 4,m that is used in energy metabolism and seems to help with stress and alleviate symptoms of allergies and stress-related exhaustion. B5 is widespread in foods. Meat, fish, poultry, whole grain cereals, and legumes are particularly good sources. Most diets provide an adequate intake of B5, The RDA for B5 is 10 mg. Many experts advise as much as 100-200 mg daily.

 

Pyridoxine (B6)

Vitamin B6 is essential for a healthy nervous system and is a part of more than 60 enzyme reactions. B6 also battles PMS. Don't skip this supplement if you're on the pill because the pill depletes B6, Vitamin B6 assists coenzyme. Also that the body can synthesize non-essential amino acids when amino groups are available. Vitamin B6 can be found in meats, fish, poultry, potatoes, and a few other green vegetables such as spinach and broccoli and fruits such as watermelon and bananas. The RDA is 1.6 mg for women. many experts recommended as much as 50-mg daily.
 

Cobalamine (B12)

B12 works with folic acid to assist cell division in protein synthesis. Too little of B12 may lead to fatigue, anemia, and even depression. Vitamin B12 maintains the sheath that surrounds and protects nerve fibers and promotes their normal growth. In addition to these two primary roles of vitamin B12, bone cell activity and metabolism seem to depend on its presence. Vitamin B12 is found almost exclusively in meat and other products from animals. Anyone who eats a reasonable amount of meat or dairy products is guaranteed and adequate intake. The RDA for B12 is about 2 to 6 micrograms/day. But to achieve the benefits mentioned above, 10-50 micrograms daily is often recommended. B12 deficiencies can also lead to anemia and can cause paralysis of nerves and muscles. B12 does not seem to be toxic.
 

BIOTIN

Biotin plays an important role in carbohydrate, fat, and protein metabolism. As conductor for several key enzymes, it participates in many reactions, including fatty acid breakdown. Biotin is widespread in foods. Those who consume a wide variety of foods are not at risk for deficiencies. The RDA for biotin is.3 mg (300 micrograms). Biotin deficiencies and toxicity's are rate in humans.
 

Folate

Folate, also known as folic acid or folacin, is vital to healthy cell division and tissue regeneration. Studies have shown it to shield cells from viruses that trigger cancer.

Folate is especially abundant in green vegetable such as spinach, asparagus, and turnip greens. Meats and milk products are notable for their folate contents. Folate deficiencies are due to inadequate intakes of these foods and is probably the most common of all vitamin deficiencies. The most common folate deficiency is anemia, which impairs cell division and protein synthesis, the process critical to growing tissues. Anemia is especially common among pregnant women. The RDA for Folate is 0.4 mg (400micrograms). The need for folate rises considerably during pregnancy. The recommendations for pregnant women are considerably higher than for other adults.

In summary, the meat and meat alternative group provides Thiamin, Niacin, pyridoxine, and Cobalamine. The milk and milk products group stands out for riboflavin and Cobalamine. The fruits and vegetable groups excel for folate. The cereal and bread group provides thiamin, riboflavin, and niacin. A diet that offers a variety of foods from each of the food groups will provide the minimum RDAs. But please remember, the RDA is only set at a level to help prevent nutritional deficiencies. Vitamin and mineral supplements may be necessary to meet the higher levels mentioned Of heart disease, high blood pressure, and cancers of the mouth, esophagus, stomach, cervix, endometrum, rectum, breast, lung, and cataracts. This powerhouse helps to fight disease.
 

Vitamin C

Vitamin C plays many roles in nutrition. The first, and perhaps most important role is that it is an antioxidant. Vitamin C is shown to be the most effective antioxidant in water-based solutions. When they concentrate in the blood, they can greatly decrease the incidence of free radicals before they can attack and cause oxidative damage to cells. Not only does vitamin C fight free radicals, it also helps to regenerate and work synergistically with vitamin E. Vitamin C has also been shown to reduce the risk of heart disease, high blood pressure, and cancers of the mouth, tomach, cervix, endometrum, rectum, breast, lung, and cataracts. This powerhouse not only helps fight disease but also fights viruses, boosts the immune system, and protects against pollution. Researchers at UCLA recently concluded that just 300 to 400 milligrams each day might lengthen life by six years. And because vitamin C aids in metabolizing excess alcohol, it can be the perfect hangover remedy. Manufactures often add vitamin C to their food products not just for nutritional value but also to protect important nutrients in their foods. Vitamin C also helps operate the metabolism of several amino acids.

The RDA for vitamin C is 60 mg/day. High doses are often recommended for antioxidant protection. Many experts recommend as much as 500 to 1,000 mg daily. Signs of vitamin C deficiency are scurvy, bleeding gums, and bruising. Most women who eat a diet rich in fruit and vegetables are not at risk for deficiency.

Fruits and vegetables in the diet guarantee a good dose of vitamin C. When women think of vitamin C, they think of oranges. But there are many other great sources such as other citrus fruits, dark green vegetables, cantaloupes, strawberries, peppers, tomatoes, papayas, and mangos. A single serving of any of these provides more than 30 milligrams of vitamin C.
 

Fat-Soluble Vitamins

The four fat-soluble vitamins we will discuss play many specific roles in the growth and maintenance of the body, affecting the health and function of eyes, skin, digestive system, lungs, bones, teeth, nervous system, and blood. The fat-soluble vitamins, A, D, E, and K differ from the water-soluble vitamins in several ways. They are found in the fat and only parts of foods. Because they are insoluble in water, they require bile for digestion and specific proteins for transport. Fat-soluble vitamins tend to move into the liver and adipose tissue and remain there, rather than being regularly excreted like water-soluble vitamins. Fat-soluble vitamin storage in the body makes it possible to survive for days, weeks, or even months without eating foods containing them; thus the risk of toxicity is greater than it is for water- soluble vitamins.
 

Vitamin A and Beta Carotene

Vitamin A is the most versatile vitamin because of the many roles it serves in the body. It promotes good night vision, healthy skin and growth of the body tissues. It may also help protect the lungs against pollution. Vitamin A helps to maintain the stability of cell membranes and helps to manufacture red blood cells.

Beta-Carotene is another antioxidant that helps fight infections and disease. This vitamin precursor helps convert to vitamin A in the body. It has important functions that cannot be supplied by vitamin A. Food rich in vitamin A are meats, primarily liver and dairy products such as milk, cheese, butter, and creams. Foods rich in Beta Carotene are dark green leafy vegetables such as spinach, broccoli, and asparagus and yellow and orange fruits such as carrots, cantaloupe, and sweet potatoes.


The RDA for vitamin A is 5,000 International Units ( IU ) although many health and medical professionals recommend taking about 7,500 IU a day for antioxidant protein. There is currently no RDA established for Beta Carotene, but most experts recommend taking 10,000 to 12,500 IU daily. Taking more than 10,000 IU of vitamin. A more than 15,000 IU of beta carotene could be toxic.

 

Vitamin D

Vitamin- D is different from all other nutrients in that the body can synthesize it with the help of sunlight, Given enough sun, it's possible that you don't' need vitamin D at all in the foods you eat. Vitamin D promotes normal bone mineral composition and is a member of large bone-making and bone-maintenance team made up of nutrients including vitamins A and C and minerals including calcium and magnesium. Foods containing vitamin D are primarily foods from animals such as fish, liver, eggs, and milk. But unless they are fortified, they are not likely to meet the so–one way to meet your vitamin D needs is to synthesize it yourself with the help of sunlight. The RDA for vitamin D is 200 to 400 IU, and if you live in a sunny climate you probably won't need the higher recommended level of 300-400 IU. Women living in northern areas and those who don't eat animal products should probably take a supplement. Just as vitamin D deficiencies depress calcium absorption, result in low blood calcium levels and abnormal mineral composition of bone, an excess can cause abnormally high concentrations of calcium, which can form stones in the body.
 

Vitamin E

Vitamin E is an antioxidant like vitamin C, but is fat-soluble. This vitamin may reduce the risk of heart disease and stroke because it helps prevent the oxidation of polyunsaturated fats. One of the most important places in the body in which vitamin E exerts its antioxidant effect is the lungs, where the exposure of cells to oxygen is the highest. Remember, antioxidants such as vitamin E help to combat free radicals that are trying to oxidize and damage healthy cells. About 60 percent of the vitamin E comes directly from grains and other wheat and grain products such as wheat germ. Vitamin E deficiencies and toxicities are not as common or serious as others such as vitamin A and D deficiencies. The RDA for vitamin E is 8 to 10 IU a day.


Vitamin K
Vitamin K seems to act primarily in leading off blood clotting and working with vitamin D for bones and thus may help to prevent osteoporosis. Foods containing vitamin K are green leafyvegetables, milk and meats, eggs, cereals, and fruits. The RDA for vitamin K is one microgram per kg of body weight or about 60-80 micrograms daily. Vitamin K is seldom seen but in some extreme cases can cause hemorrhage.

Mineral and their Roles, Food Sources, and RDA's

Minerals are inorganic atoms or molecules, even smaller than vitamins. Minerals are in the fluids of the body, and help with many essential roles in nutrition, but they are not metabolized nor do they provide energy. Minerals are elements, whereas the other five nutrients are all compounds. This means the minerals cannot be rearranged or loss their identity when they are cooked. Like vitamins can. Minerals, although small, play very important roles in nutrition that cannot be compromised. Minerals fall into two categories; major minerals and trace minerals. Listed below is an overview of the major and trace minerals.
 

Major Minerals

The major minerals, also known as macro-minerals, influence the body's fluid and acid-base balance, contribute to the structure of tissues and bones, and play a variety of other specific roles in the body. When you consider the functions minerals perform, you can appreciate their importance to humans.

Sodium

Sodium is an electrolyte that maintains normal fluid and acid-base balance while assisting in nerve impulse transmission. Diets rarely lack sodium and therefore no ‘official' RDA has been set, To restrict sodium intake cook with only small amounts of added salt and add little or no salt to foot at the table. Cut down on salty foods such as smoked meats, potato chips, pretzels and popcorn, processed cheese, other processed foods, canned and instant soups, and condiments such as catsup and mustard. The American Heart Association recommends limiting sodium intake to 2 to 3 grams daily (2,000 to 2,500 mg daily) and people with hypertension should limit intake to two grams per day.
 

Chloride

Chloride is also an electrolyte that maintains normal fluid balance and proper acid-base balance. Hydrochloric acid, found in the stomach, is necessary for proper digestion. Chloride is never naturally lacking in the diet. It is found in food as part of sodium chloride and other salts. Food sources are salt, soy sauces, and processed foods. The RDA for chloride is approximately 750 mg.
 

Potassium

Potassium is another electrolyte that maintains normal fluid-and acid-base balance and facilitates many reactions, including the making of protein. Potassium supports cell integrity and assists in the transmission of nerve impulses and the contraction of muscles, including the heart.

All whole foods serve as good sources of potassium like fruits and vegetables, peaches, pears, and spinach and also members of the legume family such as lima and pinto beans. The RDA for potassium is 1,600 to 2,000 mg/day.
 

Calcium

Ninety-nine percent of the body's calcium is stored in the bones. The other 1 percent is in the blood and body fluids. Calcium is the primary mineral of bones and teeth and is also involved in normal muscle contraction. Calcium is also essential in proper nerve functioning, blood clotting, blood pressure, and immune defense system. Along with magnesium, calcium to calm the nervous system, combat PMS, relax muscles and prevent osteoporosis. The RDA for calcium is 700 to 1,000 mg/day; more for pregnant or lactating women and for the elderly. Significant food sources are milk and milk products, small fish like sardines, tofu, greens, and legumes.
 

Phosphorus

Phosphorus is a principal mineral in bones and teeth and is found in every cell. It is also important in energy transfer and serve as a buffer system that maintains the acid base balance. Animal protein, such as meats and dairy products, is the best source of phosphorus. The RDA for Phosphorus is about 800 to 1,200 mg/day.
 

Magnesium

Magnesium is also involved in bone mineralization, the maintenance of teeth, and the building of proteins. Magnesium is involved in normal muscle contraction, bone mineralization, the building of protein, and transmission of nerve impulses. Food sources are legumes, grains, dark green vegetables, and nuts. The men is 350 mg/day and 280 mg/day for women.
 

Sulphur

The body does not use sulfur by itself as a nutrient but assists with other nutrients such as thiamin and certain amino acids. Sulphur helps with the body's detoxification process. There is no RDA for sulphur, and no deficiencies are known. Only when people are deficient in protein will they lack sulphur, which is uncommon. Sources of sulfur are protein-rich foods such as meats and dairy products.
 

Trace Minerals

Our body requires trace minerals in very small quantities a well-balanced diet usually provides the required amounts. Minerals function in very similar ways assisting the many enzymes with various functions. Although they are small in quantity, they perform some vital roles which no other nutrients do. A deficiency in any of these can be fatal and an excess can be deadly.
 

Iron
Iron is vital to cellular respiration, the process by which cells generate energy. Iron is a part of the protein hemoglobin, which carries oxygen in the body. It also makes oxygen available for muscle contraction and is essential for the utilization of energy. Sources of food rich in iron are red meats, fish, poultry, shellfish, eggs, legumes, and dried fruits. Because so much of the body's iron is in the blood, iron deficiencies are greatest whenever blood is lost and this is why adequate iron intake is so important for women. Blood loss during menstruation can lead to the iron deficiency anemia. The RDA for women during possible child bearing years is 15 mg/day. Post menopause women and men's RDA is 10 mg/day.
 

Zinc

Zinc is active everywhere in the body, as a co-factor for more than 70 enzymes that perform specific tasks in the eyes, liver, kidneys, muscles, skin, bones, and male reproductive organs. Zinc is found in protein foods such as meat, fish, poultry, and dairy. The men is 15 mg/day and is 12g/day for females.
 

Iodine

Iodine is a component of the thyroid hormone thyroxin, which helps to regulate growth development and metabolic rate. Food sources are iodized salt, seafood, and many plant foods. The estimated RDA for Iodine is 150 micrograms/day; 175 micrograms during pregnancy and 200 micrograms during lactation.
 

Copper

Copper is necessary for the absorption and the use of iron in the formation of hemoglobin and helps to form the protective coverings of nerves. The most significant sources are grains, nuts, organ meats, and seeds. The estimated RDA for copper is 1.5 to 3.0 mg/day.
 

Manganese

Manganese cooperates with and assists many enzymes, helping to facilitate dozens of different metabolic processes. Manganese is widely distributed in many foods, and deficiencies are unheard of. The estimated RDA is 2.5 to 5.0 mg/day. Toxicity symptoms are rare but can cause nervous system disorders.
 

Floride

Floride is an element involved in the formation of bones and teeth and helps make teeth resistant to tooth decay. Floride is consumed by drinking water.
 

Chromium

Studies have shown that chromium makes gaining or preserving muscle and losing fat easier because it helps regulate insulin production, which affects fat levels. It also helps to stabilize blood-sugar levels. Significant food sources are meat, fats, and vegetable oils, which are all high in fat.

Selenium

Selenium works with vitamin E to help fight the oxidation of cells, and is therefore considered an antioxidant. Studies show that a healthy supply of this may increase resistance to environmental toxins, even cancer. Foods rich in selenium are seafood, meats, and grains. The RDA for women is 55 micrograms/day.
 

Molybelenum

Molybelenum is a facilitator with enzymes in many cell processes. Deficiencies and toxicities are unknown. An estimated RDA about 75 to 250 micrograms/day.

Combining Strength Training, Cardiovascular Exercise, and Flexibility Training with Your Nutrition Program

Good nutrition should be an important part of your lifestyle. In addition to good nutrition, there are three (four including weight management) other important aspects of overall health and fitness: strength training, cardiovascular exercise, and flexibility training.

Implementing all five components of health and fitness may seem over whelming at first, but making small simple changes over time in each of these areas will drastically improve how you think, look, act and feel. In addition, improving any one of the five aspects of health will complement and thereby make improvements in other aspects of your health. For example, improving your nutrition not only increases your energy level, it will also make improvements in your weightlifting and cardiovascular performance.
 

Strength Training

Strength training is an exercise that uses resistance-for example, weights-to strengthen and condition the muscular-skeletal system, improving muscle tone and endurance. Physiologically, the benefits of consistent strength training include an muscle size and tone, increased muscle strength, and increase in tendon, bone, and ligament strength. Strength training ( refer to strength training contents) has also been shown to improve psychological health as well, by increasing self-esteem, confidence and self-worth. These improvements have a great influence on our physical performance, metabolic efficiency, physical appearance and risk of injury.

One of the biggest mistakes people make when starting an exercise and nutrition/weight management program is not including a strength training program with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat. Many do not choose to do strength training because 1) they mistakenly think they are going to make their body and bulky, and 2) they do not realize how beneficial and important strength training is in a weight management program.

Building your cardiovascular system is a lot like building any other muscle or muscle group. The exercises that improve your heart's ability to pump blood and your lungs' ability to provide oxygen are what we can cardiovascular exercises, like fast walking, jogging, cycling, swimming, or using the rowing machine or stairstepper. Sports such as basketball, soccer, hiking, and tennis are also considered cardiovascular in nature.
 

Cardiovascular Training

Cardiovascular exercise is any repetitious activity that elevates and keeps your heart rate at 50-100 percent of its maximum. Lay ahead one-hour-a-day-total activity goal. Energy expenditure is cumulative, including both low-intensity activities of daily life, such as stair climbing and housecleaning, and more vigorous exercise like swimming and cycling. Someone in a largely sedentary occupation can achieve the new exercise goal by engaging in a moderate-intensity activity, such as walking at 4 miles per hour, for a total of 60 minutes every day, or engaging in a high-intensity activity, such as jogging for 20 to 30 minutes four to seven days per week.

Although strength training programs need at least one day of rest between training specific muscle groups, cardiovascular workouts can be done on both your strength training days and your days off.

This form of exercise usually does not cause micro-trauma or any temporary damage (good) to muscles, like strength training does, so we encourage you to train cardiovascular system at least three to five days a week.
 

Flexibility Training

Flexibility is one of the key components of a balanced fitness program. Without flexibility-training (stretching), you are missing an important part of overall health. Flexibility prevents injury, increases your range of motion, promotes relaxation, improves performance and posture, reduces stress and keeps your body feeling loose and agile. The range of motion for any joint is defined primarily by the elasticity of the muscles and tendons attached to it. So the point of stretching is to make your muscles loose and elastic so your joints can bend as smoothly and widely as possible. Unused muscles actually become shorter and tighter over time, limiting your ability to move freely.

There is absolutely no evidence that people lose flexibility as they gain muscle as long as they stretch and practice proper exercise technique. We will teach you how to integrate safe and effective flexibility-training into your exercise program.


Calorie and Protein Intake During Pregnancy

Maternal malnutrition is an important cause of maternal morbidity and mortality. During pregnancy, the nutritional requirement are increased to sustain the growth of placenta and uterus, for building stores of maternal energy and to meet the nutritional need of lactation.

During first trimester of pregnancy the nutritional requirements are not increased. Instead, she may not be able to eat enough due to perversion of appetite and hyperemesis gravidarum. After first trimester of pregnancy (especially after mid-pregnancy) the mother should take additional 15 calories (compared to her pre-pregnancy intake) i.e. additional 250 kcalories and 30 g proteins every day. She should take a balanced nutritious diet comprising of pulses, fresh green leafy vegetables and fruits, milk and milk products. The non-vegetarian women should take poultry products and fish. It is estimated that the total calorie cost of pregnancy is 80,000 kcal. The mother should gain 6-10 kg weight during pregnancy.

The Role of Micronutrients

Adequate intake of folic acid (500 ug/d) during preconception period (just before conception and during first 8 weeks of pregnancy) is associated with reduced risk of neural tube defects. Almost two-third of pregnant women in India have nutritional anemia. There is enough evidence to suggest that nutritional anemia during pregnancy is associated with compromised fetal growth. Supplements of iron (60 mg/d of elemental iron) and folic acid (500 ug/d) during second half of pregnancy is associated with mean improvement in birth weight by 300g. Hemoglobin should be maintained above 10 g/dl during pregnancy. Low intake of other micronutrients like vitamin A, zinc, calcium, riboflavin, vitamins B6 and B12 may have adverse consequences for women's health and pregnancy outcome. There is some evidence to suggest that zinc deficiency during pregnancy may adversely affect fetal growth though more well-controlled prospective studies are needed. Iodine supplements are crucial to prevent fetal hyperthyroidism. The calcium requirements are enhanced to 1200 mg/day during pregnancy. There is some evidence to suggest that low calcium intake during pregnancy is associated with increased incidence of pregnancy-induced hypertension and pre-eclampsia. Concomitant administration of magnesium helps in better absorption of calcium. It would appear that the enhanced requirements of micronutrients during pregnancy cannot be met by diet alone and they must be provided to the pregnant woman with commercially available nutritional supplements.


Energy Expenditure and Physical Activity

Strenuous physical activity during third trimester of pregnancy may adversely affect fetal growth. It is desirable that pregnant women should have adequate rest during third trimester of pregnancy. She should have mental relaxation and freedom from psychological stress throughout pregnancy to enhance the physical growth and mental development of her offspring.


Nutrition During Lactation

Breast milk is the ideal food for all babies whether healthy and big or sick and small. Milk is not only species specific it is indeed baby-specific! Adequate nutrition during lactation is crucial to improve the quality of breast milk. It has been documented that undernourished women produce poor quality of milk with marginally lower fat content but significantly reduced levels of essential micronutrients. Nutritional supplements are essential to meet the nutritional cost of lactation and they enable the nursing mother to preserve her own nutrition and health. It is generally not realized that the nutritional cost of lactation is higher (because baby is now bigger in size) than the nutritional cost of pregnancy. The nursing mother is advised to take additional 25% calories (than pre-pregnancy intake) i.e. additional 500 ies and 20 g proteins every day. The total energy cost of lactation is around 100,000 kcalories during 6 moths of exclusive breast feeding. It is desirable to supplement the diet of nursing mothers with micronutrients to enhance the concentration of vitamins and trace minerals in her milk.

Take Action

We hope you have found the information in this content helpful. You now have the knowledge and tools to achieve the results, you desire and the benefits of good nutrition your body deserves. Your greatest challenge, however, is not learning why excessive amounts of fat makes you fat or its food sources; it's not figuring out now much protein should consume daily or the d food sources of vitamin E. Nor is it deciding how much water you should drink daily and during exercise. The greatest challenge facing you at this moment is deciding whether you are willing to take action and make time for yourself and make good nutrition a priority.