Fuel: March 29, 2013

A Practical Approach to Fuelin' Good

It’s information overload out there when it comes to how to “fuel” our bodies for everyday life.  There’s a constant barrage of ads claiming to be the perfect diet for losing and maintaining weight loss...but what about the “diet” or way of eating that is actually best for us?  The one which fuels all our cells and processes with the optimum combination of macro & micronutrients...antioxidants, vitamins & minerals?  Our bodies use carbohydrates, protein, and fats (macronutrients) to

provide energy for any physical activity and organ function, to

build and repair muscle tissue, and protect our brains and bodies on the cellular level.  In general, t

he recommended intake of carbohydrates, proteins and fats are 3:1:1, or 60% carbs to 20% protein to 20% fats, and the fact is - w

ithout ALL these macronutrients, we would not function optimally and may actually cause harm...so let's drill it down to some simple things to remember!

• Carbs - choose fruits, veggies (at least 5 servings per day - but some studies indicate each additional serving has MORE protective benefits), and complex carbs such as those with “whole grain” or “whole wheat” listed as the first ingredient on the ingredient list (and avoid those with any added sugar).   When a grain is more in it’s natural state, it takes longer for our bodies to process and won’t go straight-to-the-belly, so to speak. 
• Protein - despite claims of high-protein diets that focus on animal protein intake and contrary to popular belief, we don't need as much protein as we might think, and in fact - it may be dangerous, leading to high cholesterol levels, gout, strained kindeys and other not-so-desirable outcomes. Keep in mind that the average man needs 56 grams of protein daily, while the average woman only needs 46 grams, and for reference a 3 ounce piece of lean meat (size of deck of cards) yields 21 grams...almost HALF your daily needs. So those eating meat-based meals 3x / day (egg sandwich, cold cut sandwich, meat & potatoes) are probably over doing it! A diet rich in lean protein 1x / day, fruits, veggies, and complex carbs will yield more than enough protein each day for most people.
• Fat - depending on the type...fat intake is not unhealthy, in fact it's a necessary component of our diet. Monosaturated and polyunsaturated fats (such as olive, canola, and other plant based oils, nuts, seeds, and fish) help keep the cardiovascular system healthy, and maintain brain health, however keep in mind that for every 1 gram of fat, we consume 9 calories...more than twice as many calories than a gram of protein or carbohydrate. Limit fat intake to approximately 44 grams (based on 2,000 calorie diet) daily.