PE 9A Information

Section 5: Nutrition

Tracey Kobayashi

50 Phelan Ave, NGYM
San Francisco, CA 94112
(415)452-7311
tkobayas@ccsf.edu

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Intro | Facts
Cardio | Strength
Nutrition | Diet Industry
Resources
References

Good nutrition is important for energy and nutrient supply. You probably already know that public weight obsession makes the diet industry a booming business. In magazines, books, tv and the internet, quick fixes are offered in the form of fad diets and supplements for eager consumers whose role models are impossibly lean figures gracing every advertisement. As a result, many adopt sometimes dangerous fad diets as opposed to sensible nutritional habits.

Normal nutrition encompasses the daily food requirements for a normal, healthy person to: produce energy; provide material for tissue synthesis, maintenance, growth and repair; and regulate body processes. Several factors influence individual food requirements including: age; sex; physical size; body composition; growth rate; environment; pregnancy; convalescence; and activity level. Hunger is a yearning to satisfy nutritional needs and can exist until the body is nutritionally satisfied, or when the stomach is full. As with exercise programs, I typically promote developing good habits for the long-term as opposed to quick fixes.

In the United States, the Food and Nutrition Board of the National Research Council and the National Academy of Sciences collectively established guidelines known as Recommended Dietary Allowances (RDA) for nutrient quantities required to meet minimal nutritional needs of most healthy individuals for various population groups. The FDA used these values to set general recommendations for the "average American." These recommendations were originally termed U.S. RDAs, but have been renamed Reference Daily Intake (RDI) to avoid confusion . . . confused? Although it is not necessary to consume the minimum RDIs each day, the RDI for each nutrient should be consumed in a five to eight day period. There are two major classifications of essential nutrients: Macronutrients and Micronutrients. Of course, there is also the ubiquitous Other classification.

Macronutrients

Composed of varied combinations of carbon, hydrogen, and oxygen (and nitrogen in the case of protein), carbohydrates, fats, and proteins provide energy in units known as Calories for bodily function and play a role in the function and maintenance of body tissues. Commercial diets promote varied balances of macronutrients: some recommend as much as 80% of calories from carbohydrate; others promote as much as 40-50% of calories from fat or protein. On average, a diet within recommended calories and composed of about 60-70% carbohydrate, 15-20% protein and 15-20% fat, is a reasonably sensible starting point. In general, a deficit or overflow of 3500 Calories is associated with one pound of weight change. Carbohydrates and proteins supply 4 Calories per gram, while fats supply 9 calories per gram.

Carbohydrates

Glucose, the basic unit of all carbohydrates, is an important energy source to the body. In order for the body to be able to use other energy sources, it must first use glucose. In addition, it is the only energy source the central nervous system can use. All carbohydrates (except cellulose, aka fiber) are converted to glucose during digestion, and pass into the blood, which transports them to target cells and the liver, where they are stored as glycogen. Dietary carbohydrates are classified as: simple (sugar) which may be subdivided into: monosaccharides which are found mostly in fruits, honey and milk; and disaccharides, which include table sugar; or complex (cellulose, the fibrous part of plants, also known as dietary fiber, and starch). Of interest to those with or at high risk for diabetes is a carbohydrate's glycemic index -- how fast a particular food is absorbed. There are Glycemic index tables which are generalized to the responses of a majority of the people tested. Keep in mind, however, that other nutrients you consume with carbohydrate also influence its absorption rate. When blood glucose levels are insufficient, the body diverts protein from other functions to the liver in order to make more in a process called gluconeogenesis. This process can be costly if long-lasting Š- it causes dehydration, and (aestheticly) bad breath. If carbohydrate depletion is chronic, protein breakdown can eventually damage the kidneys, cause bone demineralization resulting in osteoporosis, and promote LDL (bad cholesterol) formation.

Fats

Fats, or lipids, are the most concentrated energy source, providing more than twice the calories per gram than carbohydrates or proteins. The body manufactures most fats except essential fatty acids, which are found in whole grains and fish. Lipids form the membrane around our bodies' cells, and aid transport and absorption of fat-soluble vitamins A, D, E and K, insulate against heat and cold, cushion vital organs, and can be stored in limitless quantity in the adipose cells under the skin, between muscle tissue, and around organs.

Fats and oils we eat are digested into free fatty acids during digestion. The vascular system carries the ffa's to target cells and the liver, where about 95% of consumed fats are converted to triglyceride for storage in the adipose cells (akin to holding tanks) under the skin and around the organs. Excess proteins and carbohydrates are also converted into fat.

Dietary fat has two general classifications: saturated fats (contain fatty acids, which are "saturated" with hydrogen) are generally solid at room temperature, and derived mainly from animal sources, although coconut and palm oils are also highly saturated; unsaturated fats (contain unsaturated fatty acids) such as many vegetable oils, are generally liquid at room temperature. Unsaturated fats can be processed into saturated fats via a process called hydrogenation, resulting in partially hydrogenated fats. These processes can be natural, as when ruminants (cows, sheep) ingest unsaturated fats, they are partially hydrogenated by bacteria in the rumen, or manufactured, hydrogenated in a processing plant. These partially hydrogenated fats tend to contain trans fatty acids, which is an unsaturated fat whose Hydrogen bonds are rotated in opposition from each-other. The structure of saturated and unsaturated chemical bonds is represented in the diagram below:

Phospholipids including lecithin and sterols (of which cholesterol is best known), represent the remaining fats. Though the body needs cholesterol, the liver manufactures it, and because high cholesterol level is a coronary heart disease risk factor, there is little need to consume it.

Both trans fatty acids and saturated fatty acids raise LDL (or "bad") cholesterol levels in the blood, thereby increasing the risk of coronary heart disease. As a general rule of thumb, restrict your intake of trans and saturated fats, both of which occur naturally in milk fat (dairy), beef, lamb and eggs, as well as manufactured in products such as fried food, margarine and shortenng. At one point, public campaigns against saturated fat caused increased consumption of trans fat. Ironically, public campaigns against trans fats have now caused people to return to saturated fats, often in higher than recommended amounts. Either fat is a hazard to your health. Limit consumption of both.

More on Trans. A friend recently expressed concern over trans fats containing petroleum derivatives, so I would like to explain a little more about the oil-making process. Some oils are separated from their sources (such as seeds) using pressure (expeller-pressed), while some are separated with the help of petroleum-based solvents. Expeller extraction, which doesn't use solvents, is typically used for bottling oil directly. Solvent extraction is used when the oil will be hydrogenated, as the high temperatures achieved in the manufacturing process tend to burn off the solvent. However, there are trace amounts of solvent left over in the final product. Granted, we are exposed to traces of petroleum off-gassing all around us, which will probably give us cancer, too, but do we really want it in our food?

Even more on Fats. Okay, this is the last negative thing I'll write...in this paragraph. When we eat higher in the food chain (animals and animal products), we increase our body burden of chemicals. Animals (including humans) are exposed to many of the same pollutants as plants, but are much better at storing them, particularly in their fat stores. Many of these chemicals can disrupt the endocrine system, which means not just cancer, but how our bodies function -- hormones control our fertility, long-term stress responses, aging process, pretty much everything -- and many are particularly dangerous to developing fetuses. Some suggestions:

• Eat low on the food chain: less fatty meats and high-fat dairy
• Eat organic produce: children eating only organic produce had one-sixth the level of pesticides in their bodies
• Vary your fish and shellfish to lower mercury exposure: eat no more than 12 oz per week of cold-water fish, and avoid shark, swordfish and king mackerel altogether if you're pregnant
• Use a water filter
• Air out dry-cleaning before bringing into the house
• Don't mcrowave food in plastic containers
• Vacuum often with a machine with a HEPA filter: contaminants cling to dust
• Avoid carpets and furniture treated with stain repellents
• Avoid pesticides and chemical-based household cleaners: use plain soap and water

You can read a little more about fats, and specifically trans fats on the FDA's Site. The Institute of Food Science & Technology also has a detailed explanation of eating patterns of saturated and trans fats (in Europe), and warns against replacing trans fats with saturated. You can also learn more about avoiding trans and saturated fats from a special feature of the Nutrition Action Healthletter. Or, head on over to University of Wisconsin for a chemical breakdown of fats and oils.

Proteins

Proteins are a major structural component of body tissue: they aid in growth and repair, and are components of enzymes, hormones, and antibodies. Proteins are used as energy when glucose is not available, although they are not efficient energy sources. For most people, protein needs are about 0.85 mg of protein per kg body weight per day (divide your weight in pounds by 2.2 to find your mass in kg). Active people have slightly higher protein needs (up to about 1 mg/kg of body mass). Highly active people can up protein intake to about 1.15 mg/kg of body mass.

Twenty amino acids are the basic structural units of proteins, of which the human body can synthesize 10. The remaining 10 essential amino acids must be obtained through the diet. If the diet is deficient in these 10 amino acids, the body can't manufacture the proteins it needs to repair or protect itself Most proteins from animal sources are complete -- they contain all 10 essential amino acids. Plant proteins are usually incomplete and must be combined with a complementary protein. Grains (wheat, rice, barley) combined with legumes (beans, peas, lentils) are complete proteins. Contrary to popular belief, these complementary foods do not have to be eaten at the same time -- the body uses what it needs as resources become available. Legumes in particular are richer in protein than other plant foods, relatively inexpensive, and one of the healthiest protein sources. Legumes contain three important B vitamins (folic acid, B6 and B12), which interact with homocysteine, high levels of which are associated with higher vascular disease incidence, to convert it into nontoxic compounds. Of the legumes, soy beans contain the most proteins, but are also high in fat. Garbanzo beans are also protein-rich.

High protein diets cycle in and out of popularity now and then, and can be effective for short-term weight-loss. However, the costs of these diets are high. Excess protein is converted to fat for storage. These conversions produce ammonia, then urea, which must be processed by the kidneys. Large amounts of water are diverted from the tissues to dilute urea's toxicity so it may be excreted with as little damage as possible. This results in dehydration (sometimes seen as a loss of weight), and if these habits continue, the stress from processing excess toxins can result in heart, kidney and liver disorders, as well as bone demineralization. In addition, if carbohydrate levels are strained, the body relies more on fat metabolism. Fat stored in the adipose cells usually travels to target cells as free fatty acids. However, with low carbohydrate levels, fats converted to triglycerides in the liver are transported via Very Low Density Lipoproteins to the cells instead. The residue left over after triglyceride transport are the Low Density Lipoproteins (LDLs) that clog arteries and contribute to heart disease.

Micronutrients

Vitamins are essential for growth and regulation of body activities. For example, the B-complex helps convert blood glucose into energy, and vitamin D assists the absorption of calcium and phosphorous. As catalysts, vitamins have no caloric value and thus provide no energy. Fat-soluble vitamins (A,D, and E) are dissolved, then stored in the body's fatty tissues, so it is not essential to ingest them daily. Deficiencies appear gradually, but excessive amounts may be harmful -- because they are stored, toxic levels can be reached. Water-soluble vitamins (B-complex, C and K) are transported in body fluids and are not stored because of their water solubility so they must be ingested daily.

Calcium, chlorine, copper, phosphorus, sodium, potassium, magnesium, chromium, selenium, manganese, iodine, iron, sulfur, zinc, cobalt, bromine and fluorine are all nutritional mineral elements. These elements interact and balance each other in body function (calcium, phosphorus and fluorine work together in bone and tooth formation). Unlike vitamins, minerals tend to be effected by other nutrients. These interactions may be either antagonistic or complementary. For example, the absorption of iron, which helps red blood cells transport oxygen from the lungs to body tissues, is increased by vitamin C but decreased by Chromium.

The Other Nutrients

Dietary fiber is an insoluble, indigestible carbohydrate form, but since its role is different than that of other carbohydrates, it falls under the other classification. Because it's indigestible, it can't be absorbed, so fiber has no caloric value. However, it performs many important functions. Fiber may reduce colon cancer risk by providing "bulk" in the intestinal tract and aid elimination by reducing the time required for wastes to move through the digestive tract. Fiber intake may also reduce coronary heart disease risk as fibers bind with cholesterol in the digestive tract, preventing its absorption. Saturated and trans fats also often take the place of fiber in the diet, increasing cholesterol absorption and formation. Fiber consumption is also associated with lowered incidence of obesity, constipation, colitis, appendicitis, and diabetes. Fiber recommendations:

• Adult women under 50: 25 g/day.
  Women over 50: 21 g/day.
• Adult men under 50: 38 g/day.
  Women over 50: 30 g/day.

Water is the most abundant, and perhaps most essential, nutrient in the body (and on earth!), making up about 60% of total body mass. The body needs water for all chemical processes including energy production and digestion, as well as temperature control and waste product elimination. Most people need about 8 glasses (64 oz) of water each day, although highly active individuals need more.

Food Management

The typical American diet is high in saturated fat and calories. Even healthy fats can sometimes contribute to excess calories. For example, Olive oil's monounsaturated fat changes HDL (High Density Lipoproteins, the 'good' cholesterol) chemical composition, making it smaller and more fluid which makes it more efficient at getting rid of LDL (Low Density Lipoprotein, 'bad' cholesterol). Fiber, with no caloric value, also aids LDL removal. If you need to cut calories, eating fiber-rich foods is often a good option, because they're often low in calories.

Whether you believe in basic food groups, the pyramid, target or other eating systems, the key to a healthy diet is to eat a variety of foods, in as unprocessed a form as possible, limit serving sizes, eat slowly and keep saturated fats and sugary foods to a minimum. The Departments of Health and Human Services and the FDA outline general dietary recommendations. If you are unsure of your diet, review it with a nutritionist. A good nutritionist can suggest reasonable changes in eating habits, so food preferences might be accomodated. On the Internet, try University of Illinois' Nutrition Analysis Tool.

The best way to start your day is to eat breakfast, even if you normally don't, as it helps curb hunger early in the afternoon and beats mid-morning fatigue caused by low blood sugar. You can eat set meals or graze by eating small amounts through the day -- whichever works better for you. It's okay to eat favorite foods, even if they're high in fat or sugar, as long as they're occasional treats. Remember to maintain variety and moderation.

Drink water before eating to fill your stomach, so you feel fuller sooner. Sit down and eat in one place instead of eating on the run so you can concentrate on your food. Eat slowly, letting your food digest so you feel fuller sooner than if you gulp your food down.

When eating out, remember over 90% of full-service restaurants alter food preparation on request. Don't order EVERYTHING that looks good. If you like the place, you'll be back to try other items, and if you don't you'll be glad you saved your money. Look at the serving sizes on other diners' plates. If they're large, you might be able to order a half portion -- if you can't, don't feel obligated to finish everthing at once. You can always take home extras. Look for items that are steamed, poached, broiled, roasted, baked, or cooked in their own juices, thin, stock-based sauces, marinaras, and salsas. Avoid fried and sauted food, as well as cream-based sauces such as bˇarnaise, beurre blanc, hollandaise, and gravies.

Eat healthy snacks in moderation. Save high fat and sugar sweets for special occasions. Non-fat ice cream may have negligible fat content, but it's also short on nutrients.

Although carbohydrate is less calorie-dense than fat, carbohydrate quality also counts. Limit simple sugars for special treats. Choose whole grains (the germ, bran and endosperm are still there) over processed, such as rolled oats (oatmeal) rather than cream of rice. Even if items have the same caloric value, the body expends more energy digesting whole grains than processed, and whole grains retains more nutrients than processed.

Most people can benefit by cutting down on food intake from animal sources. I don't promote vegetarianism, but many people eat too much in the way of animal products. Land animals in particular are high in saturated fat. Plus, most animals are bombarded with hormones and antibiotics which have dubious effects on them as well as those who eat them (granted, plants are bombarded with toxins and implanted with funky genes). Limit meat consumption to one, palm-sized serving two or three times a week. To make it look "bigger," try serving it pre-sliced and mixed with other ingredients, as in pasta with sliced chicken and vegetables; stir-fried vegetables with small slices of meat; burritos with beans, rice, salsa and shredded meat; chicken salad (easy on the dressing); rice with sliced chicken and assorted vegetables. You can use meat substitutes or substitute TVP for ground beef in pasta sauce or chili to wean yourself gradually. You can also do this in steps. If you normally down a slab of bacon at breakfast, a huge roast beef sandwich for lunch and a 12 oz steak at dinner, gradually decrease the serving sizes. Once accomplished, eliminate one serving each day, then another, then skip a day. The exception: coldwater fish, which are high in omega-3 fatty acids that promote positive blood lipid content when eaten in moderation -- you can eat a serving almost every day.

Now that I mentioned vegetarianism, one might wonder if a vegan diet is nutritionally sufficient. Although some nutrients such as iron are absorbed more readily from animal sources, nutritional needs can be met with a vegan diet. Iron-rich foods should be eaten with foods containing vitamin C to enhance absorption, and certain B vitamins may need to be monitored and supplemented. Unless a serum ferritin test shows low iron, avoid iron supplements . About 1 in 250 Americans suffers from hemochromatosis, which causes excess iron storage, which in turn could lead to other health problems.

Fats, oils and "empty calories" are major players in many packaged foods which is the trade-off for their convenience. Plan ahead as much as possible, and find different ways to present staple foods that you can cook in bulk. For example, if you cook a pot of beans on Sunday, you can eat them in burritos that day, make bean soup on Monday, serve them in a salad on Tuesday, and have chili on Wednesday.

Make soup stock (it keeps for months in the freezer) and add ingredients like rice, barley, pasta, beans and vegetables for soup, use the stock to cook pasta and grains or make sauces. For basic vegetable stock, quarter an onion, slice carrots, celery and other vegetables (don't use cabbage, broccolli or cauliflower -- their flavors are too strong) into a large pot with flavorings like crushed garlic, herbs and peppercorns (you can make chicken stock by adding chicken pieces). Pre-roasting the vegetables adds a different flavor. Add water and boil. Skim the scum that rises to the top. When scum stops forming, cover, reduce the heat and simmer at least 30-45 minutes (more cooking time = more flavor). Strain. You can reduce the stock. If you made chicken stock, refrigerate and remove fat from the top before storing.

Sometimes, you just need to monitor the sheer quantity of food you eat. A recent news report mentioned the average size of a home-cooked hamburger in 1977 was 4 oz. In 1997, the average size was 7 oz. Remember, the recommended serving size for most foods is about palm-sized -- much closer to the 4 oz burger for most people!

The best, yet strangest-seeming, advice I can give regarding food is to enjoy good food, but don't obsess over food in general. On one hand, high calorie, decent-tasting foods are widely available, low in cost and heavily promoted; on the other, health experts put incredible pressure on us to watch our diets. It's no wonder people fixate on denial. Look at a healthy diet as an opportunity to eat truly wonderful food, not as punishment. Find new recipes, or experiment with ingredients -- most recipes are pretty adaptable.

Supplement or Not?

In spite of being conscientious about a healthy diet, Frederick Hatfield (1987) suggests many people still fail to meet nutritional needs because nutrient content of foods varies. For example, vitamin C amounts in oranges vary from "mere traces" to 116 milligrams per 100 grams. Hatfield suggests eating raw, unprocessed foods with short transit time from grower to consumer that are grown in nutrient-rich soil, as well as supplementation. I believe if you maintain a relatively diverse diet you should, by the law of averages, receive adequate nutrients without supplementation. If you consume less than 2,000 calories/day, you may not reach the RDI's for some nutrients, however, your needs may not be the same as the RDI. When considering supplementation, remember nutrient overabundance can be detrimental. At best, nutrients may be excreted without being used. At worst, you could develop vitamin or mineral toxicity. If you are concerned about your nutritional intake, there are a number of options open to you. If you're pretty self-motivated, you can use any number of software programs or nutrient value lists. If you're not, you can consult with a Registered Dietitician, who can help steer you in the right direction. If you really want to go all the way with it, some physicians screen for nutrient levels in the body (usually by taking blood samples). Cost for these tests vary depending on the scope of the test (number of nutrients tested) and instrumentation utilized by the lab. These tests may be covered by insurance.

Stocking the Pantry

Health-conscious cooking begins in the pantry. A well-stocked kitchen has certain staples on-hand -- many of which store quite awhile. The following list suggests possible foods for you to keep on hand in your pantry.

Basics

• Grains (whole grains are highly preferable over processed): Use in main dishes, salads and sides. Rice; Couscous cooks quickly and is highly adaptable; Bulgur/Cracked Wheat -- nuttier flavor and darker color than couscous; Oatmeal for breakfast and baking; Millet, Quinoa and Barley for variety.
• Pasta: Keep several kinds of dried pasta in assorted shapes and sizes. Flavored varieties and alternate ingredients (such as corn or spinach pasta) are also available.
• Beans: Dried beans, peas and lentils. Canned is acceptable, but not preferable. Keep at least three types on hand -- most are interchangeable in recipes.
• Canned/Stewed Goods: Tomatoes -- use in sauces, stews, soups; Corn, unlike other canned egetables, is crisp, sweet and tasty -- add at the end of cooking to retain character.
• Broth/Stock: Use in place of some or all oil for sauteeing, stir-frying, basting and marinating. Skim fat off before using, or use non-fat.

Condiments and Flavorings

• Spicy Stuff: Canned, chopped green chiles add punch to many dishes; roasted red peppers or pimientos -- buy water, not oil-packed; Salsa -- use as condiment or recipe ingredient; Curry or Chili paste.
• Sweet Stuff: Cocoa -- unsweetened cocoa is lower in fat than chocolate but imparts rich taste to baked goods, beverages and desserts; Sugar, Honey, Maple Syrup and Molasses may be interchanged for flavor variety.
• Vinegar: Many vinegars make good marinades, dressings, salsas, sautes and roasted dishes. Options: balsamic, cider and wine vinegars; vinegars flavored with juices, varietal wines or herbs.
• Various Herbs and Spices: Buy in small quantities to assure freshness and flavor.
• Dry Sherry or White Wine: Use in sautes, marinades and basting sauces. Alcohol burns off during cooking, leaving concentrated flavor.
• Dijon Mustard: Adds creaminess and taste, giving foods some dash.
• Soy Sauce: A small amount adds a lot of flavor -- not just for Asian dishes.
• Nonfat Salad Dressing: Good for pasta, potato and rice salads, and marinades.
• Horseradish: Use to pep up a bland recipe.
• Hoisin Sauce: Sweet, slightly spicy bean sauce. Use with grilled meats, seafood and chicken.

Extras

• Cornmeal and Dried Bread Crumbs: coatings for oven-fried chicken and fish; use for baking. Avoid cracker crumbs -- they're usually higher in fat.
• Toasted Wheat Germ: Substitute for finely chopped nuts.
• Dried Mushrooms: Longer shelf life than fresh. Soak in water, chop and add to soups, stews, stir-fries, etc. Soaking liquid may be used, also.
• Tomato Paste: Use to thicken sauces -- a flavor alternative to corn starch.
• Dried/Preserved Fruit: Adds sweetness to poultry, lamb, pork, rice, couscous. Whole fruit, with water intact, is preferred for snacks.
• Canned Fruit Juices: May be used as a base for sauces, marinades, blender drinks . . .
• Oil: Even fat-conscious cooks need a little oil. Choose mono or polyunsaturated oils and keep both cooking and salad oils on hand. For cooking, use a spray -- you can also buy refillable spray bottles for oil.

Food Preparation

With your kitchen stocked properly, next look at food preparation. Think about serving size, recipe ingredients and preparation methods.

Servings

A serving size is about 3-4 oz or 1/2 cup, a little less if you're small (use your fist or palm size as guidelines). This makes the classic steak a lot smaller, but you can present it so it looks bigger -- cubing or slicing, for example. Standard guidelines amount to 2-4 protein, 5-7 fruit and vegetable, and 6-11 complex carbohydrate servings each day.

Preparation Methods

Avoid or adapt recipes specifying fatty meats or added fats and oils. Banana can replace oil in some baked goods. If you have cholesterol problems, substitute egg whites or egg replacer for whole eggs.

Avoid frying. When you saute use spray oil or spread oil thinly on the pan with a towel to soak up the extra, or use non-stick.

Steam or roast vegetables. To roast, spread a thin layer of oil (or use non-stick) on a roasting pan. Place vegetables in a single layer and roast at 400-425^o for 20 to 40 minutes depending on veggie size. Works best with root vegetables but also works with asparagus.

For breading, try "oven frying". Coat pieces with bread crumbs or corn meal. Place on a lightly oiled roasting pan, and bake at 425^o for about 30 min.

Avoid gravies and creamy sauces -- season foods with herbs or non-creamy sauces. For example, a little cornstarch and a cup of stock make the base for many sauces. Top vegetables with vinaigrette or lemon (or a touch of oil) instead of butter. Cook rice and pasta in broth, and brown rice in the pan before cooking to add extra flavor.

Be careful with the "diet standbys," sandwiches and salads. Many deli sandwiches have as much as 8 oz of meat -- use half the amount. One tablespoon of mayonnaise contains 12 grams of fat -- a typical tuna salad sandwich has nearly a quarter cup of mayo. Use mustard, instead. Build sandwich fiber by using whole wheat, pumpernickel or rye bread.

A restaurant caesar salad with chicken can have 660 calories and 46 grams of fat. Each tablespoon of regular dressing contains 75 calories; most salad bar ladles are 4 tablespoons. Nutritional content of lettuce is low (they're 95% water, and iceberg has virtually no other nutrients). Go easy on dressing, or use non-fat, and avoid add-ons such as cheeses, eggs or bacon. Include a variety of veggies such as tomatoes, cucumbers, carrots, sprouts, beans, peppers, and use darker lettuces or spinach.

Eating Guidelines for Common Foods

The following table lists food categories with consumption guidelines and limitations, foods to avoid, and possible substitutions. Foods to avoid should be eaten less than once a week. Soy products contain more protein and fat than other legumes. Vegans should be mindful of intake of B vitamins and iron absorption and eat at least one serving of dark green vegetables (turnip, collards, mustard) per day. Everyone should limit intake from animal foods. Saturated and trans fats are major heart disease risk factors and many Americans show the beginnings of heart disease as early as in their 20's.

Intro | Facts
Cardio | Strength
Nutrition | Diet Industry
Resources
References