Ever since its release in 1992, the USDA Food Pyramid has been a guide for the American diet. The pyramid was divided into six horizontal sections which featured foods from each section's food group. It was updated in 2005, with colorful vertical wedges replacing the horizontal sections, and the silhouette of a person climbing a staircase added on the side to represent exercise. It was even renamed as MyPyramid.
The USDA's pyramid was actually quite controversial. Some point out that it makes little sense that the U.S. Department of Agriculture, whose responsibilities include developing and executing U.S. federal government policy
Protein Misconceptions
by Louise April 11th, 2011 | Diet, Exercise, Nutrition
The biggest misconception: The more you workout and lift weights, the more protein you need.
Proteins should account for 10-18% of total calories in one’s diet. One with a sedentary lifestyle needs about .8 grams per kilogram of body weight. Those working on strength need a bit more (1.2-1.6 g/kg), while endurance athletes need the most (1.2-1.78 g/kg). Thus, a 175-lb. sedentary male needs about 250 calories from protein, while a long distance runner weighing 160 lbs. would need about 500 calories from protein. However, these amounts do not linearly increase based on increased duration of a run, or an
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Proteins should account for 10-18% of total calories in one’s diet. One with a sedentary lifestyle needs about .8 grams per kilogram of body weight. Those working on strength need a bit more (1.2-1.6 g/kg), while endurance athletes need the most (1.2-1.78 g/kg). Thus, a 175-lb. sedentary male needs about 250 calories from protein, while a long distance runner weighing 160 lbs. would need about 500 calories from protein. However, these amounts do not linearly increase based on increased duration of a run, or an
Looking at Labels: Knowing What to Avoid
by Louise March 14th, 2011 | Diet, Nutrition
The FDA wants consumers to feel confident about buying all products that are available on the market. Products containing preservatives, color additives, sweeteners, flavors enhancers, and the like are all analyzed by the FDA. The FDA looks at the composition and properties of the substance, the amount that would typically be consumed, immediate and long-term health effects, and various safety factors. In the end, all of the food that you see lining the shelves of a typical supermarket has been deemed "safe." Yet there's a crucial difference between "safe" and "healthy."
It's tempting to let price dictate what
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It's tempting to let price dictate what
Raw Vs. Cooked Vegetables
by Louise February 14th, 2011 | Nutrition, Vitamins
Question: Is it better to eat vegetables when they are raw or cooked?
Simple answer: It is usually better to eat vegetables raw. It depends on the vegetable and the nutrients you're trying to get out of them.
More elaborate answer: There are some vegetables that, when cooked, "lock" in their nutrients, so your body isn't able to digest them, even you are taking it all in. For instance, broccoli is well known for containing sulforaphane, a compound which is thought to have anticancer properties, because it stimulates a body's detoxifying enzymes. Cooking broccoli causes the sulforaphane to take on a
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Simple answer: It is usually better to eat vegetables raw. It depends on the vegetable and the nutrients you're trying to get out of them.
More elaborate answer: There are some vegetables that, when cooked, "lock" in their nutrients, so your body isn't able to digest them, even you are taking it all in. For instance, broccoli is well known for containing sulforaphane, a compound which is thought to have anticancer properties, because it stimulates a body's detoxifying enzymes. Cooking broccoli causes the sulforaphane to take on a
Making Smoothies
by Louise February 7th, 2011 | Diet
Smoothies can be both absolutely nutritious and spectacularly delicious. Smoothies are tasty and can be jam-packed with vitamins. They are perfect for breakfast, as a snack, or even as a dessert. All you need is a blender, liquid (milk, yogurt, or juice), ice, and some of your favorite fruit or other food for flavoring.
There is no recipe for the perfect smoothie; it all depends on personal preference. I start with a 1:1 ratio of milk and ice (usually about half a cup). You can add anything else you want: fruit, vegetables, spices (cinnamon or nutmeg), or even supplemental protein
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There is no recipe for the perfect smoothie; it all depends on personal preference. I start with a 1:1 ratio of milk and ice (usually about half a cup). You can add anything else you want: fruit, vegetables, spices (cinnamon or nutmeg), or even supplemental protein