Food Fitness First, Inc.

Have you ever been watching TV and a cure-all, new nutrition product is advertised? It’s the best thing since sliced bread! It can cure cancer while clearing up the wart on your big toe and make you lose five pounds in just five days (and all for just five easy payments of $19.95). We all have been trapped by this from one time to the next but we don’t have to fall prey to these persuasions and perversions any longer.

As Americans we gather most of our health information from the TV or Internet. These forms of information have their advantages but also have many disadvantages. When obtaining health information from these sources, run all your new found knowledge through scientific research. Make sure that what you have learned is based upon scientific data not someone’s option. Many people are looking for simple, tried-and-true ways to stay healthy. Let me share a little secret with you. The secret to healthy eating is really no secret at all. It’s the same thing healthcare professionals have been saying all alone. Here’s part of the secret:

1. Eat 6 to 7 oz of grains daily.
2. Make sure ½ of your grains come from whole grain sources.
3. Consume at least 5 fruit & vegetables per day.
4. Consume 5 to 6 ounces of protein-containing foods daily.
5. Consume at least 3 servings of milk per day.
6. Drink at least 8 to 10 cups of water daily.
7. Exercise 30 minutes plus daily.

As you can see it’s not rocket science. It just takes making a conscience effort to plan and execute a healthy meal and life-style to make small, long-lasting changes. Incorporate these habits into your life and your family’s and enjoy a healthy life.

Misconceptions about food have been around for centuries. For instance, it was once believed that the tomato was poisonous. We now know that the tomato contains many nutrients beneficial to health. What’s more, can you imagine pasta without marinara? Presently, some common myths include that a multivitamin is a healthy substitute for fruits and vegetables, that combining certain foods can boost your metabolism, and eggs raise your cholesterol. While some of these claims sound true enough, they rarely have any basis in fact. Separating truth from fiction can often be a challenge, and determining the best strategies for eating smart is no exception. The following may help to dispel some of these myths.

Myth: Multivitamins are a substitute for the recommended five servings of fruits and vegetables. A pill can not take the place of food. Fruits and vegetables provide much more than just vitamins and minerals. They’re packed with phytochemicals (plant-based compounds that may help prevent chronic disease), and fiber which is good for the heart and keeps cravings at bay.

Myth: Combining certain foods in the same meal may boost metabolism and weight loss. The idea is to eat protein and starch containing foods separately so digestive enzymes work more efficiently to boost metabolism and enhance nutrient absorption. However, no combination of foods will speed up metabolism or burn fat and calories. The body is designed to digest all types of foods, no matter when or how they are eaten. Healthy eating habits and regular exercise is the best combination for weight loss.

Myth: Eggs raise your cholesterol. Eggs have been getting a bad rap for years because they are high in cholesterol. However, if your cholesterol levels are normal, you can safely eat up to three or four eggs a week as recommended by the American Heart Association. In fact, it is saturated fat that has been shown to raise cholesterol levels and the risk for heart disease and stroke rather than cholesterol itself.

Myth: Beef is bad for you. While some cuts are high in saturated fat, two servings of lean beef a week can actually be beneficial. Beef contains a highly absorbable form of iron needed for the production of red blood cells. Lean cuts, like those from the loin or round provide as few as four grams of fat in a three-ounce serving.

Myth: Fresh fruits and vegetables are healthier than canned or frozen. Actually, canned or frozen fruits and vegetables may have as much nutritional value as fresh, and some may have more. Canned and frozen produce is picked fully ripe and processed almost immediately, thus helping to preserve the nutrients. Remember though that canned vegetables are higher in sodium and fruits packed in syrup often have more calories than fresh.

Myth: Carbohydrates make you fat. The truth is eating extra calories causes weight gain, whether from carbohydrate, protein, or fat. Carbohydrate is the body’s fuel of choice; omitting them from the diet may increase your risk of kidney problems, osteoporosis, and fatigue. The recommendation is that at least 50 percent of your daily calories should come from complex carbohydrates such as whole grains, rice, pasta, and legumes.

Myth: You can eat more low-fat and fat-free foods without gaining weight. Calorie for calorie there is not much difference in low-fat and full fat foods. Food manufacturers often replace the fat in these products with high-calorie fruit purees, sugar, and salt to make up for the missing flavor. It is wise to read the labels and keep counting calories.

In the 20th century, after clarification of the nature and role of carbohydrates, proteins, vitamins and minerals, it was thought that we had adequate knowledge about the elements of food. Food was simply seen as the fuel, and we had to have enough of its components in order to survive. However, an accelerating series of discoveries has revealed increasingly large gaps in our knowledge about the role of food in our health and proper functioning.

We now know that there are many thousands of phytochemicals (phyto refers to plant) in our food, each of them performing an essential role in the proper functioning of our bodies. Furthermore, it is thought there are many phytochemicals and other components of food yet to be discovered. There are also enzymes, which play an important role in nutrition. Enzymes are chemical mechanisms in our food and produced in the digestive system that are vital in all metabolic processes.

Antioxidants are another recent discovery. In general, antioxidants neutralize free radicals that are generated in the body during normal metabolism and prevent damage to cells. Familiar nutrients such as vitamins (Vitamin E and Vitamin C), carotenoids (beta-carotene), flavonoids and polyphenols (from teas and grape skins) may reduce the risk for certain cancers, cardiovascular disease and degenerative diseases associated with aging. Furthermore, a protective relationship has been shown between cancer risk and fruit and vegetable consumption, the major source of antioxidant nutrients.

Eating too many foods rich in saturated and hydrogenated fats has been associated with the development of heart disease and even cancer. Polyunsaturated fats, however, are actually good for you. Omega-3 fatty acids (found primarily in cold water fish such as salmon, mackerel, tuna and in most nuts) fall into this category, along with Omega-6 fatty acids (found in grains, most plant-based oils, poultry and eggs). These particular types of polyunsaturated fatty acids are considered essential fatty acids because the body cannot make them, instead we must ingest them through the foods we eat. Because most people consume far more of the Omega-6 fatty acids, a balance of essential fatty acids in the diet has been discovered to be critical in maintaining good health. There is much interest in the role of phytoestrogens in supporting some of the body’s hormonal and metabolic activities. Phytoestrogens are plants that bind with estrogen receptors in the body to produce an estrogen-like effect. They may
have the ability to enhance estrogen’s beneficial effect or block estrogen’s negative effects. The most potent phytoestrogens are found in soy protein and flaxseed.

Though there are many nutrients and other factors that warrant further research, it is believed that the majority of foods contain most nutrients in various proportions. Provided excess is avoided, particularly saturated fats for example, our needs are best met through eating a wide variety of foods to obtain the essential nutrients our bodies require.