March 2013 Newsletter - Helpful Hints for a Healthier You!
It’s March – that means Spring is right around the corner! Given the short month of February it seems like I just wrote the last newsletter. So, this month’s newsletter will be like February – short and sweet and perhaps for a few of you a little stormy!
Here’s what I mean by that. Short and sweet – are some reference guides for you. Stormy – the concept that it is possible to eat too much fruit.
Quick Guide to Calories and Grams
As you all know from previous writings I’m not a big fan of calories, or what I call the “calorie myth.” In fact a recent article discussed that. If you need to be refreshed click here: http://brwellness.blogspot.com/2012/02/calories-not-created-equal-and-perhaps.html
However, what I do find relevant is the number of grams of protein and carbohydrate that are in specific foods. Most Americans are not eating enough protein and are consuming way too many carbohydrates. I recommend the following consumption guidelines.
For protein - one third of the body weight in grams for the average person, up to one half of body weight for more active people. The recommendations for carbohydrate consumption are trickier. For the average person who is satisfied with their body weight no more than 150 grams per day. For the person who is pre-diabetic or already diabetic if they want to get their blood sugars back under control they should have less than 40 grams per day.
To see the grams and calories of some common foods click here: http://brwellness.blogspot.com/2013/03/food-composition-quick-reference-guide.html
Fruit and Vegetables Is Not One Word
This is a key concept. We use this as one phrase. Eat more fruit and vegetables. Yet the truth is that vegetables are way better than fruit. Why? Fruit contain sugar. Yes, it is the “natural” sugar and we all know that “natural” is good for us. However, too much is still too much. What does too much fructose do? It can raise blood pressure, contribute to a fatty liver, and increase the truly bad cholesterol the thick and dense LDLs.
My recommendation is to consume no more than 25 grams of fructose per day. For most people that is not an issue. In my typical day I will have a shake for breakfast that may contain a cup of frozen fruit and half a banana. If I have an apple later in the day it is a total of 22 grams of fructose. Where we get into problems is with dried fruit and the high sugar fruits such as grapes, pineapples, and yes bananas.
To see the grams of fructose in common fruits click here: http://brwellness.blogspot.com/2013/03/fructose-burden.html
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Mequon, WI. To learn more or to schedule an appointment, e-mail at firstname.lastname@example.org, call (262) 389-9907 or go to www.brwellness.com.