Weight Management
Weight Management  

THE FACTS are...

Nutrients are life-sustaining substances found in food. They work together to supply the body with energy and structural materials, and to regulate growth, maintenance, and repair of the body's tissues.

Protein, carbohydrates, fat, vitamins, minerals, and water are the six major classes of nutrients. The Dietary Guidelines issued by the U.S. Department of Health and Human Services were revised in 2000. The purpose of these guidelines is to help people choose and prepare foods that will decrease their risk of diet-related chronic diseases such as heart disease, stroke, high blood pressure, diabetes, osteoporosis, and certain cancers. The guidelines are based on the current state of knowledge of diet and disease.

– The 2000 edition of the Dietary Guidelines are as follows: 

  • Aim for a healthy weight.
  • Be physically active each day.
  • Let the Pyramid guide your food choices.
  • Choose a variety of grains daily, especially whole grains.
  • Choose a variety of fruits and vegetables daily.
  • Keep food safe to eat.
  • Choose a diet that is low I saturated fat and cholesterol and moderate in total fat.
  • Choose beverages and foods to moderate your intake of sugars.
  • Choose and prepare foods with less salt.
  • If you drink alcoholic beverages, do so in moderation.

– What is the Food Pyramid and what is the best way to use it?

The Food Pyramid represents how the different food groups combne to make up a well-balanced daily diet, and the Food Pyramid graphic published by the USDA makes it easy to envision just how much of each food type you should eat. The broad foundation is the bread, cereal, rice, and pasta group; this group consists largely of carbohydrates. At the tip of the Pyramid are the foods you should eat the least of: fats, oils, and sweets. Just like a PCF ratio, the ranges are somewhat flexible to fit your own tastes.

– Recommended servings within the Food Pyramid:

  • Fats, Oils, and Sweets Group - Use sparingly
  • Meat, Poultry, Fish, Dried Beans, Eggs, and Nuts Group - 2 to 3 servings
  • Milk, Yogurt, and Cheese Group - 2 to 3 servings
  • Fruit Group - 2 to 4 servings
  • Vegetable Group - 3 to 5 servings
  • Bread, Cereal, Rice, and Pasta Group - 6 to 11 servings

– What is a perfect balance for eating for health?

We've given you some basics of good nutrition here, but remember - Always consult a physician or nutritional professional before starting a workout program or diet, especially if you have an existing health condition like a thyroid condition or diabetes.
We believe that carbohydrates are your main source of fuel, protein is important, and that fats - while essential - can be trouble. When we help you design your diet, we will help you put it all together in order to attain your weight goal and become healthier in the process.

You will learn about getting the right or "perfect" balance of protein, carbohydrates, and fat in your diet. You will learn how much of each of these foods should be part of your diet on a daily basis to ensure good health. You will also learn another balancing trick: matching the calories you eat to the calories you need. When you are actively losing weight, you will tip that scale a bit in the direction of fewer calories. But once you're at your weight goal, you will be aiming at keeping the scale even - so - you never have to "diet" again!  

– What is a PCF Ratio?

In 2002, more flexible eating guidelines were introduced to help people understand proportionate servings per food group, that is, the amount of protein (P), carbohydrates (C) and fat (F) in a healthy diet.

These guidelines, set by The Cleveland Clinic health professionals and others at WebMD®, included a PCF ratio to help keep you and other health-conscious people supplied with the right balance of essential nutrients, while allowing some flexibility in setting your diet, to meet your own tastes and special health needs. In a healthy diet, your PCF ratio should fall within these ranges for percentage of total daily calories:

  • 45% to 65% carbohydrates
  • 10% to 35% protein
  • 20% to 35% fat, with no more than 10% saturated fat and very little (or no) trans-fat

– Other components of nutrition:

Vitamins and minerals are food components that serve as coenzymes in the metabolic reaction that release energy, transport and consume oxygen, and maintain cell integrity. Minerals perform a variety of functions in the body. While some are used to build tissue, such as calcium and phosphorus for bones and teeth, others are important components of hormones, such as iodine in thyroxine. Iron is critical for formation of hemoglobin, which carries oxygen within the red blood cells. Also they are important for regulating muscle contractions and body fluids, conducting nerve impulses, and regulating normal heart rhythm.

Maintaining fluid and hydration is by far the greatest concern for regular exercisers. Clients who are dehydrated will fatigue earlier and lose coordination skills. Their performance can suffer when they lose as little as 2% of body weight due to dehydration. Therefore, it is critical to maintain sufficient fluid and hydration on a daily basis.

We look forward to working with you. Call today, and ask how we can help you achieve your fitness goals. For a consultation, call 678-701-8005 or go to the Contact page for additional information.


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