Medical

Diet

Basic Nutritional Information

To help you understand how what you eat affects your body, and to help you plan a healthy diet, it is helpful to understand the following basic nutritional components.

Please note that this information is taken from the Performance Diet Program website's registered users area. There is a lot of excellent information that becomes available to you once you purchase Performance Diet. Recommended!

Calories

Calories are the measure of energy supplied by food when it is used by the body. Calorie energy is supplied only by carbohydrate, fat, protein and alcohol. Calorie needs are based on age, height, weight, activity level and gender. Eating more calories than needed causes weight gain. Extra calories are changed to fat and stored in the body. In fact, calories are so important to planning a healthy diet that they are always listed near the top of Nutrition Facts labels.  

Overweight people are at increased risk for heart disease, hypertension (high blood pressure), diabetes and some types of cancer. In many cases, losing weight reduces health complications associated with being overweight.

Calorie intake and exercise calorie output balance is not the absolute final factor in determining if you will lose weight and how much. In the exercise and “nourish yourself thin” sections of our program you will learn about calorie squeezing, lean body mass and many other nutrition and weight related issues such as the low glycemic food technology that will also be powerful factors in your weight loss program’s lasting success. Unlike other diet programs that focus you almost exclusively on measuring your calorie intake, on our program you will get your calorie intake balance right by focusing on your nutrition balance and also by gradually improving your exercise calorie output.

Fat

Fat is a concentrated source of calories for the body. Each gram is equal to 9 calories. Fat helps the body absorb fat-soluble vitamins and provides energy. Fat is found in margarine, butter, oils, nuts, milk, cheese, salad dressings, snack foods, poultry, fish, meat and desserts.

Not all nutrition experts agree on the RDI amounts and percentages of fat, carbohydrates and protein we should have in our diets, but many nutrition experts recommend diets that contain 30% or less of total calories from fat. The "30% calories from fat" goal applies to a total diet over time, not to a single food, meal or day. Eating a diet higher in fat than recommended, especially saturated fat, is associated with increased blood cholesterol levels and increased risk for heart disease. A high fat diet may also increase your chances for obesity and some types of cancer.

Carbohydrates

Carbohydrates are the main energy source for the body. There are 2 kinds of carbohydrates, sugars and complex carbohydrates, including dietary fiber.

Each gram of carbohydrate is equal to 4 calories. Carbohydrates are found in breads, cereals, beans, lentils, peas, fruit, potatoes and sugars. Carbohydrates supply B vitamins, which help release energy from food. Carbohydrates protect proteins from being misused for energy and help the body to use fat. Many nutrition experts recommend diets that contain approximately 60% of total calories from carbohydrates. 

Protein

Protein is important for growth, body maintenance and energy. Each gram of protein is equal to 4 calories. Protein is found in meats, fish, poultry, eggs, peas, nuts, beans and dairy products. Many nutrition experts recommend diets that contain 12% or less of calories from protein. 

Alcohol

Alcohol supplies calories, but no nutrients. Current evidence suggests that moderate drinking (2 or less alcoholic beverages per day) is associated with a lower risk for coronary heart disease in some individuals. However, higher levels of alcohol intake raise the risk for high blood pressure, stroke, heart disease, certain cancers, accidents, violence, suicides, birth defects and overall mortality. In addition, alcohol often interacts negatively with many medications.

Saturated Fat

Saturated fat is a concentrated source of calories. Many nutrition experts recommend diets that contain 10% or less of calories derived from saturated fat. Saturated fat has the greatest impact on health.

Eating a diet high in saturated fat may increase blood cholesterol levels in some adults. Saturated fat may raise blood cholesterol levels more than anything else in the diet. A high blood cholesterol level is associated with increased risk for heart disease.

The fats from animal sources (meat, milk and dairy products) are the main sources of saturated fats in most diets. Many bakery products are also high in saturated fats. Vegetable oils supply smaller amounts of saturated fat.

Saturated Fat sources:

Bacon: (cooked or grease,) Butter: (stick, whipped or reduced-fat,) Chitterlings, boiled, Coconut: (sweetened or shredded,) Palm or coconut oil, Cream, half and half, Cream cheese: (regular or reduced-fat,) Fatback or salt pork, Shortening or lard, Sour cream: (regular or reduced-fat.) most animal meats. Saturated fats have been show to raise serum cholesterol. High levels of cholesterol are associated with heart and cardio-vascular diseases.

Polyunsaturated & Monounsaturated Fat

Both polyunsaturated and monounsaturated fats reduce blood cholesterol when they replace saturated fats in your diet. Olive, peanut and canola oils are particularly high in monounsaturated fats; most other vegetable oils, nuts and high-fat fish are good sources of polyunsaturated fats.

Total fat in any healthy diet should be consumed at a moderate level -- that is, according to the U.S. Dietary Goals, no more than 30% of total calories. Polyunsaturated and monounsaturated fat sources should replace saturated fats within this limit. Get the greatest part of your fat intake from monounsaturated fat sources: avocado, oil (canola, olive, peanut) olives (ripe black, green, stuffed), nuts (almonds, cashews, peanuts, pecans, peanut butter, sesame seeds, tahini paste). With the exception of peanut oil, monounsaturated fats have been shown to lower serum cholesterol and LDL cholesterol (the "bad" cholesterol). Be sure the ingredient lists for these oils contain no additional hydrogenated vegetable or partially hydrogenated vegetable oils. Fats with hydrogenated vegetable oil in their ingredients list act like saturated fats and contain trans-fatty acids.

Monounsaturated fat sources:

Avocado, Oil: (canola, olive, peanut,) Olives: ripe (black, green, stuffed,) Nuts: almonds, cashews, peanuts pecans, Peanut butter, Sesame seeds, Tahini paste. With the exception of peanut oil monounsaturated fats have been shown to lower serum cholesterol and LDL (the good) cholesterol. Note: Fats with hydrogenated vegetable oil in their ingredients list act like saturated fats.

Polyunsaturated Fat sources:

Margarine: stick, tub, squeeze or lower-fat (30% to 50% vegetable oil) Mayonnaise: (regular or reduced-fat,) walnuts, Oil: (corn, safflower, soybean,) Salad dressing: (regular or reduced-fat,) Miracle Whip Salad Dressing: (regular or reduced-fat) Seeds: (pumpkin or sunflower.) Polyunsaturated Fats have caused cancer in lab animals where monounsaturated fats have not. Polyunsaturated Fats also have the undesirable side effect of lowering HDL cholesterol. Note: Fats with hydrogenated vegetable oil in their ingredients list act like saturated fats.

Cholesterol

Cholesterol is a fat-like substance used by the body to make cell membranes, vitamin D and some hormones and digestive juices. Your body obtains cholesterol in 2 ways: by generating or obtaining it from the foods you eat.

Cholesterol is present in blood, muscles, liver, brain and all other tissues, and therefore necessarily exists in foods of animal origin (saturated fats).

Eating a diet higher than recommended in cholesterol and fat, especially saturated fat, may increase blood cholesterol levels in some adults. Cholesterol is a key part of the fatty deposits in the arterial wall in arteriosclerosis. A high blood cholesterol level is associated with increased risk for heart disease.

Nutrition experts recommend diets that contain 300 milligrams of cholesterol or less per day. This number remains consistent for all diets at all calorie intake levels.

Sodium

Sodium is a mineral used by the body to control blood pressure and volume. Sodium also helps nerves and muscles work properly. Salt is the most common source of sodium. 

Most nutrition experts recommend consuming less salt and sodium. Some nutrition experts recommend diets that contain a daily maximum of 3,000 milligrams (1 to 3 grams) of sodium. Others along with the U.S. government recommend diets containing 2,400 milligrams or less of sodium per day.

Diets high in sodium may aggravate high blood pressure (hypertension) in some adults. High blood pressure increases risk of death from heart attack or stroke.

Potassium

Potassium may help reduce the risk of high blood pressure. Nutrition experts recommend diets that contain 3,500 milligrams of potassium or more per day.

Good sources of potassium include vegetables and fruits in general, especially potatoes and sweet potatoes, spinach, Swiss chard, broccoli, winter squashes, parsnips, dates, bananas, cantaloupes, mangoes, plantains, dried apricots, raisins, prunes, orange and grapefruit juices, dry beans, peas and lentils. Milk and yogurt are also good sources of potassium and contain less sodium than cheese.

Dietary Fibers

Dietary fiber is derived from plant foods that the body cannot digest, hence they add no calories to your diet. There are 2 major types of dietary fiber; soluble and insoluble fiber.  Soluble or insoluble fibers are represented by bars 6 and 7 respectively.

Insoluble fiber helps prevent constipation, hemorrhoids and helps satisfy the appetite by creating a feeling of fullness. Soluble fiber may play a role in reducing blood cholesterol and blood glucose (sugar) levels.

Eating foods high in dietary fiber and low in fat, such as fruits, vegetables and grain products, may reduce the risk for some cancers. Eating foods with dietary fiber also promotes regular bowel function and provides "bulk" that may help lower the number of calories you eat.

Please note that soluble and insoluble fiber are not widely analyzed in foods in the USDA database and seldom show up.

Sugar

Sugars are carbohydrates and serve as an energy source for the body. Sugars occur both naturally and as added ingredients in many foods. Sugars occur naturally in milk, fruits, some vegetables, breads, cereals and grains.

During digestion, all carbohydrates with the exception of fiber, break down into sugars.  Sugars have been linked to causing dental cavities.

Sugar is often called an "empty" calorie because there are no vitamins or minerals in sugar. As such, it should be used in moderation by most healthy people and sparingly by those with low calorie diets or with weight reduction objectives.

If you have not done so already, also see the Good Sugar vs. Bad Sugar option on the View pull menu in the software. It will help you understand how to make sugar work for your diet program and not against it!

Vitamin A

Vitamin A, an antioxidant, is needed for normal growth and vision in dim light. It also helps maintain the skin and inner linings of the body.

Foods containing vitamin A include liver, eggs, butter, margarine, whole milk and specific cheeses. Carotene, which the body converts to vitamin A, is available in some vegetables and fruits, particularly dark-green and deep-yellow vegetables and some deep-yellow fruits.

Diets containing both vitamin A and vitamin C have been linked to reducing the risk for some types of cancer.

Vitamin C

Vitamin C, (ascorbic acid), another antioxidant, helps to keep blood vessels strong and to develop connective tissue. It has a number of other roles, from tooth and bone formation to assisting in healing wounds, abrasions, etc.

To consume the daily RDI for vitamin C, eat a serving of citrus fruit, juice or strawberries. Other important sources include melons, tomatoes, cabbage, certain dark-green leafy vegetables, potatoes and sweet potatoes (especially when cooked in the skin).

Calcium

Calcium is the most abundant mineral element in the body. Teamed with phosphorus, it is largely responsible for the hardness of bones and teeth. Milk is an outstanding source of calcium.

Cheese, ice cream and certain dark-green leafy vegetables also contribute valuable amounts of calcium. Diets containing calcium have been linked to reducing the risk of osteoporosis.

Iron

The body requires iron for making "hemoglobin," the red part of blood responsible for carrying oxygen to the cells and carbon dioxide away from them. Iron also helps the cells convert energy from food.

Foods containing good sources of iron include lean meats, liver and other organ meats, shellfish, dry beans and peas, dark-green vegetables, dried fruit, egg yolk and molasses. Whole grain, enriched breads and cereals contain small amounts and are important iron sources when eaten frequently.

Hydrogenated Vegetable Oils

This is a new, but important nutritional health factor. Fats with hydrogenated vegetable oil in their ingredients list act like saturated fats and contain trans-fatty acids. New research has found hydrogenated vegetable oils to be considerably more dangerous to your cardiovascular health than saturated fat. These oils contain a man-made fat molecule that the body does not deal with well and that seems to go right to your veins to stick there and plug them up.

We strongly recommend to be sure the ingredient lists of any foods you buy contain no hydrogenated vegetable or partially hydrogenated vegetable oils. As they are cheaper than the healthier natural oils, these oils are most often used in junk foods. If you received no other benefit from the Performance Diet program other than helping you eliminate these unhealthy oils from your diet, the program would have had a tremendous positive effect on your long term well being. That’s how important lowering then avoiding altogether these oils would be!