WEIGHT LOSS PROGRAM

Diet & Nutrition Tidbits

USDA Food Group Recommendations
Fruits: 2 cups of a variety of fresh, frozen, canned, or dried fruits. Limit juice consumption.
Vegetables: More dark green and orange veggies. Eat more beans and peas.
Calcium rich foods: 3 cups of low or fat free milk or calcium rich foods.
Grains: At least 3 ounces of whole grains.
Protein foods: Choose lean meats and poulty. Vary choices with more fish, beans, peas, nuts, and seeds.
USDA (2005) Dietary Guidelines for Americans

Average American Diet
The macronutrient content in the average American diet is equivalent to:

2/3 cup of sugar
1/2 cup of shortening
1 1/2 cup of flour
1 1/2 cup of cottage cheese

Fiber
Helps heart disease, cancer, obesity, diabetes, and blood pressure
Soluble fiber: reduction of serum cholesterol
Insoluble fiber: reduction of colon cancer
20-35 grams recommended
Pinto bean and apple supplies soluble fiber requirements
40-50 may cause gas; may need to increase fluid intake

Lactose Intolerance
Percentage of people with lactose intolerance by race.

90-95% Oriental
15-25% Caucasian
70% African
50-55% Mexican
60% Jewish
Up to 95% Native Americans
People with lactose intolerance can usually tolerate a few ounces of milk at a setting, particularly when consumed with other foods. Milk based products such as cheese, yogurt, ice cream (limited amounts) are usually digested with no ill effects. Other sources of calcium include spinach, artichokes, broccoli, and canned fish, like salmon or jack mackerel (with small bone bits in meat).

Protein & Work Metabolism
A 4% higher work metabolism has been associated with a higher protein intake (149 verses 76 grams per day) in a controlled study of the effects of restricted protein on men working in the heat.

Morehouse LE, Augustus TM (1971), Physiology of exercise, The C.V. Mosby Company, Saint Louis, 6th Ed, pg 209.

Water
Drinking 500 ml of water increased metabolic rate by 30% in healthy, normal-weight subjects. The increase of metablic rate occurred within 10 min and reached a maximum after 30-40 min. About 40% of the thermogenic effect originated from warming the water from 22 to 37 C. The total thermogenic response was about 24 Calories. It was estimated that drinking 2 liters of water per day would augment energy expenditure by approximately 96 Calories.

Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luft FC, Jordan J. (2003). Water-induced thermogenesis. J Clin Endocrinol Metab. 88(12):6015-9.

It is theorized if not enough water is consumed, the kidneys do not function optimally, the liver takes over some responsibilities. The kidneys metabolize fat at half throttle.

Cold water is absorbed faster in the body; sugar slows absorption.

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