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Glyconutrients

Everyone is thinking about diet this time of year. Time to think about bathing suit weather. To have a healthy diet, consume your food from the four basic food groups. Think about eating them in proper proportions and you will lose weight. If you are an average person, not too large or too small, you will most likely consume about 2000-2500 calories a day. The best proportions are 50% of your calories will be carbohydrates, 30% will come from fat (some fat is good for you) and 20% will come from lean proteins.

Carbohydrates are the main source of compounds needed for energy. Simple sugars, such as glucose and fructose, are rapidly broken down in the intestine and absorbed. Some processing starts the minute they hit your tongue. Complex carbohydrates - starches, such as those found in potatoes - take longer, but are also healthy in moderation.

Fats are chemically similar to carbohydrates, and contain fatty acids essential to health. Proteins are lysed (split) to make amino acids, that are then recombined to form proteins used in muscles and other structures.

Meat is normally your main source of protein. Consider consuming about 3 ounces per meal. This amount is about right for the average sized person. Then complement it with a cup of pasta, which is a good source of carbohydrates. Add two cups of leafy green vegetables that will supply your fiber, minerals and vitamins.

So a basic balanced meal is easy to fix. You can make it up simply from a serving of meat or other protein source, starchy carbohydrates such as pasta, rice, corn or potatoes, and fruit. Just go easy on the butter and condiments, like cheese, sauces and other sources of sugar or fat.

Fat comes in at a whopping nine calories per gram. This is double the amount of other energy sources. So if you are watching your weight, this is why you need to consider keeping foods high in fat down to moderate levels. It is of value to know that if you are watching your cholesterol levels, this is imperative.

All sources of carbohydrates have four calories per gram. But healthy sources also contain needed minerals, vitamins and fiber. Some examples are fruits (apples, pears, peaches), nuts (walnuts are lower in fat than peanuts or cashews, for example) and grains (for fiber and minerals).

If you are watching your weight than candy is not the best choice for you. If you want to consume this sort of treat, then you must only eat very modest portions. I have a bag of small individually wrapped candy bars in my drawer and eat one, at the most two per day. Since candy is considerably high in fat and sugar, its biggest drawback is that it also is lower in helpful nutrients. So they provide enormous calories and few other beneficial nutrients.

Making a list of items you consume will show you the relative amounts of helpful nutrients - and how many calories each contains. Putting a little arithmetic into your diet plan will help you reduce the number you obsess over - your weight.

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