| Health Care Tips |
Popular Diets and Nutrition
Part 1
Carbohydrates, Protein, Fats and Fiber make up the building blocks of nutrition
Carbohydrate (CHO): produce energy excess which is stored in the liver first
then in fat (adipose tissue) for later use. Simple CHO e.g. white sugar, flour are
quick energy sources (one gets hungry quicker after eating them). Complex CHO
contain more fiber e.g. whole grains, vegetable, fruit and take longer to be
digested (leaves one feeling full longer) Inadequate carbohydrate intake forces
the body to use other sources of energy which in turn can lead to the build up of
acid by products (ketone and uric acid) which are not healthy to the tissues.
Excess CHO intake leads to obesity. Minimum of 100 grams a day.
Protein: Keeps blood, and all cells regenerated. An energy provider it takes
longer to digest and so releases energy slower. Stomach acids convert protein to
almost carbohydrate form and in excess it is also stored in body fat and
metabolized to uric acid. Inadequate protein intake causes the body to use it’s
stores and this can lead to malnutrition protein calorie (marasmus and
kwashiorkor). Evidence is in muscle wasting, diarrhea and slow healing. *15%
-20% of total calorie intake should be protein 50 to 100 grams per day.
Fats: These take the longest to be digested .They provide lubrication in the body
and are needed for the absorption of vitamins A,D,E,K(fat soluble vitamins) as
well as in the production of hormones. Excess in the body is stored as fat. Fat
sources are animal fat (from meat intake) and vegetable fat.*Less than 30% of
caloric intake should be from fat, animal fat accounting for less than 10%.
Inadequate intake may exhibit itself in deficiency of fat soluble vitamins seen in
itchy skin, clotting problems, poor bone quality, and vision problems.
Fiber: Fiber is not digestible and provides no nutrition or calories. It is necessary
for colon health natural sources are fresh fruits, vegetable and whole grains.
There are also fiber supplements. Cooking and processing removes fiber.
Recommended daily intake is 25 grams.
Balanced Diet Plans
ADA recommends a dietary approach that takes into consideration the goals of
diabetes control, heart disease prevention and weight maintenance. The DASH
(Dietary Approach to Stop Hypertension) The ADA recommendations, and
Weight Watchers follow these principles closely. Each plan addresses portion
control, decreasing fat intake and increasing the intake of complex
carbohydrates. The reduction of sodium (salt) and fats
use of non animal proteins (legumes) and an increase of fruit and vegetable
intake (five servings) is stressed. Daily energy expenditure (exercise) dictates
the carbohydrate intake.
* ADA( American Dietetic Association) recommendations
Popular Diets and Nutrition, Popular Diet Plans
Part 2
Vegetarian Diets
Usually low fat and healthy certain vitamins and minerals may be missing.
Beans, legumes and grains should be eaten in sufficient quantities to offset this.
Reliable sources should be used to ensure a balanced diet as anemia and calcium
deficits can result. The vegan or total vegetarian: includes only foods from
plants: fruits, vegetables, legumes (dried beans and peas), grains, seeds and nuts.
“Nothing with a head” The lacto vegetarian: includes plant foods plus cheese
and other dairy products. The ovo-lactovegetarian (or lacto-ovovegetarian): is as
above and includes eggs. Semi-vegetarians /Flexitarians: don't eat red meat but
include chicken and fish with plant foods, dairy products and eggs.
Pescatarians/Pescetarian: abstain from eating all meat and animal flesh with the
exception of fish.
Raw vegan/Raw food diet: This uses raw unprocessed vegan foods that have not
been heated over 115 degrees Farenheit (46 degrees Celsius). The belief is that
food cooked above this temperature loses a significant amount of nutritional
value and may even be harmful.
Macrobiotic Diet: includes unprocessed vegan foods, sugar and refined oils are
avoided .Emphasis is on the use of Asian vegetables,sea vegetables(seaweed)
and daikon. Occasional fish is allowed.
Very Low Fat Diets
High fiber foods, complex carbohydrates from vegetable and whole grain replace
at least 80% of total calorie intake. Deficient in Vitamin B12 and fat soluble
vitamins supplements are needed. “Reduced low fat no cholesterol snack foods”
are sometimes high calories so there is weight gain instead of loss.
Low Carbohydrate Diets
Include: Atkins Diet and Sugar Busters. These diets restrict products from
refined flour, sugar, most fruits and many vegetables in order keep the
carbohydrate intake low .They may induce ketosis ( dangerous build up of acid
from fat metabolism) and have been known to cause liver and kidney damage.
Short term use can be effective but close monitoring and supervision are needed
for detection and prevention of the above side effects. South Beach Diet, Curves
Diet These encourage protein sources (low fat) and encourage use of the*
glycemic index for carbohydrate selection. Suggested recipes and food choices
are provided. The Zone Diet allows more carbohydrates and protein based on
body size.
Moderate Fat, Balanced Plans
Included are Weight Watchers ,American Diabetic Association ,Dietary
Approach to Stop Hypertension(DASH) Diet.
Different approaches including the point system, food exchange, portion control,
use of complex carbohydrates, fat reduction are used to effect and maintain
weight loss
A behavioral approach is the best way to promote long-term lifestyle changes and
includes
- mastery over food and impulse eating -eliminating bedtime snacks,
- making changes gradually -maintaining “a circle of support”
-identifying the cause of the obesity and fixing the problem from “the inside out”
N.B - People with Diabetes need careful monitoring and may need to adjust their
medications.
-Exercise used in conjunction with a diet plan makes weight loss more
effective and sustainable
-Any diet plan chosen needs careful research and should be practical to the
individual’s lifestyle.
The glycemic index (GI) is an important nutritional tool that can help people
keep their blood sugar in better balance. In simple terms, the glycemic index
ranks foods numerically according to their potential to increase blood sugar and
insulin levels. It’s a quantitative measure for how rapidly a set amount (50 grams)
of a certain food is converted in the body into glucose (blood sugar), as compared
to 50 grams of white bread, which has a GI of 100. Generally speaking, a low-
glycemic food has a GI of 55 or less; a GI of 56–69 is considered moderate; and a
high-glycemic food has a GI of 70 or above. An abbreviated glycemic index chart
is provided below.
Classification GI range Examples
Low GI 55 or less most fruit and vegetables
(except potatoes),
whole grains, basmati rice,
pasta
Medium GI 56 - 69 sucrose, candy bar, croissant,
some brown rices
High GI 70 or more corn flakes, baked potato,
some white rices (eg. jasmine),
white bread
References available upon request
Part 1
Carbohydrates, Protein, Fats and Fiber make up the building blocks of nutrition
Carbohydrate (CHO): produce energy excess which is stored in the liver first
then in fat (adipose tissue) for later use. Simple CHO e.g. white sugar, flour are
quick energy sources (one gets hungry quicker after eating them). Complex CHO
contain more fiber e.g. whole grains, vegetable, fruit and take longer to be
digested (leaves one feeling full longer) Inadequate carbohydrate intake forces
the body to use other sources of energy which in turn can lead to the build up of
acid by products (ketone and uric acid) which are not healthy to the tissues.
Excess CHO intake leads to obesity. Minimum of 100 grams a day.
Protein: Keeps blood, and all cells regenerated. An energy provider it takes
longer to digest and so releases energy slower. Stomach acids convert protein to
almost carbohydrate form and in excess it is also stored in body fat and
metabolized to uric acid. Inadequate protein intake causes the body to use it’s
stores and this can lead to malnutrition protein calorie (marasmus and
kwashiorkor). Evidence is in muscle wasting, diarrhea and slow healing. *15%
-20% of total calorie intake should be protein 50 to 100 grams per day.
Fats: These take the longest to be digested .They provide lubrication in the body
and are needed for the absorption of vitamins A,D,E,K(fat soluble vitamins) as
well as in the production of hormones. Excess in the body is stored as fat. Fat
sources are animal fat (from meat intake) and vegetable fat.*Less than 30% of
caloric intake should be from fat, animal fat accounting for less than 10%.
Inadequate intake may exhibit itself in deficiency of fat soluble vitamins seen in
itchy skin, clotting problems, poor bone quality, and vision problems.
Fiber: Fiber is not digestible and provides no nutrition or calories. It is necessary
for colon health natural sources are fresh fruits, vegetable and whole grains.
There are also fiber supplements. Cooking and processing removes fiber.
Recommended daily intake is 25 grams.
Balanced Diet Plans
ADA recommends a dietary approach that takes into consideration the goals of
diabetes control, heart disease prevention and weight maintenance. The DASH
(Dietary Approach to Stop Hypertension) The ADA recommendations, and
Weight Watchers follow these principles closely. Each plan addresses portion
control, decreasing fat intake and increasing the intake of complex
carbohydrates. The reduction of sodium (salt) and fats
use of non animal proteins (legumes) and an increase of fruit and vegetable
intake (five servings) is stressed. Daily energy expenditure (exercise) dictates
the carbohydrate intake.
* ADA( American Dietetic Association) recommendations
Popular Diets and Nutrition, Popular Diet Plans
Part 2
Vegetarian Diets
Usually low fat and healthy certain vitamins and minerals may be missing.
Beans, legumes and grains should be eaten in sufficient quantities to offset this.
Reliable sources should be used to ensure a balanced diet as anemia and calcium
deficits can result. The vegan or total vegetarian: includes only foods from
plants: fruits, vegetables, legumes (dried beans and peas), grains, seeds and nuts.
“Nothing with a head” The lacto vegetarian: includes plant foods plus cheese
and other dairy products. The ovo-lactovegetarian (or lacto-ovovegetarian): is as
above and includes eggs. Semi-vegetarians /Flexitarians: don't eat red meat but
include chicken and fish with plant foods, dairy products and eggs.
Pescatarians/Pescetarian: abstain from eating all meat and animal flesh with the
exception of fish.
Raw vegan/Raw food diet: This uses raw unprocessed vegan foods that have not
been heated over 115 degrees Farenheit (46 degrees Celsius). The belief is that
food cooked above this temperature loses a significant amount of nutritional
value and may even be harmful.
Macrobiotic Diet: includes unprocessed vegan foods, sugar and refined oils are
avoided .Emphasis is on the use of Asian vegetables,sea vegetables(seaweed)
and daikon. Occasional fish is allowed.
Very Low Fat Diets
High fiber foods, complex carbohydrates from vegetable and whole grain replace
at least 80% of total calorie intake. Deficient in Vitamin B12 and fat soluble
vitamins supplements are needed. “Reduced low fat no cholesterol snack foods”
are sometimes high calories so there is weight gain instead of loss.
Low Carbohydrate Diets
Include: Atkins Diet and Sugar Busters. These diets restrict products from
refined flour, sugar, most fruits and many vegetables in order keep the
carbohydrate intake low .They may induce ketosis ( dangerous build up of acid
from fat metabolism) and have been known to cause liver and kidney damage.
Short term use can be effective but close monitoring and supervision are needed
for detection and prevention of the above side effects. South Beach Diet, Curves
Diet These encourage protein sources (low fat) and encourage use of the*
glycemic index for carbohydrate selection. Suggested recipes and food choices
are provided. The Zone Diet allows more carbohydrates and protein based on
body size.
Moderate Fat, Balanced Plans
Included are Weight Watchers ,American Diabetic Association ,Dietary
Approach to Stop Hypertension(DASH) Diet.
Different approaches including the point system, food exchange, portion control,
use of complex carbohydrates, fat reduction are used to effect and maintain
weight loss
A behavioral approach is the best way to promote long-term lifestyle changes and
includes
- mastery over food and impulse eating -eliminating bedtime snacks,
- making changes gradually -maintaining “a circle of support”
-identifying the cause of the obesity and fixing the problem from “the inside out”
N.B - People with Diabetes need careful monitoring and may need to adjust their
medications.
-Exercise used in conjunction with a diet plan makes weight loss more
effective and sustainable
-Any diet plan chosen needs careful research and should be practical to the
individual’s lifestyle.
The glycemic index (GI) is an important nutritional tool that can help people
keep their blood sugar in better balance. In simple terms, the glycemic index
ranks foods numerically according to their potential to increase blood sugar and
insulin levels. It’s a quantitative measure for how rapidly a set amount (50 grams)
of a certain food is converted in the body into glucose (blood sugar), as compared
to 50 grams of white bread, which has a GI of 100. Generally speaking, a low-
glycemic food has a GI of 55 or less; a GI of 56–69 is considered moderate; and a
high-glycemic food has a GI of 70 or above. An abbreviated glycemic index chart
is provided below.
Classification GI range Examples
Low GI 55 or less most fruit and vegetables
(except potatoes),
whole grains, basmati rice,
pasta
Medium GI 56 - 69 sucrose, candy bar, croissant,
some brown rices
High GI 70 or more corn flakes, baked potato,
some white rices (eg. jasmine),
white bread
References available upon request
| The Jamaica Nurses' Association of FL., Inc. |
The above statement(s) is solely for the purpose of providing general
information. Please see your physician if you have questions or concerns and are
in need of medical attention.
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