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The Essential Role of Fats, Carbohydrates and Proteins While Dieting Any effective diet cannot be complete without the correct intake of carbohydrates, proteins and small amounts of fat. Most of us associate carbohydrates and fats with weight gain, but this is in fact a preconception. A proper balanced diet is essential for our overall mental and physical health, and should include the nutrients contained in all of the six main categories of food, being carbohydrates, proteins, vitamins, minerals, fats and water elements. Each component has a specific role in providing vital nutrients our body needs for energy, cell and muscle construction and other major functions. As a general rule, when planning your diet you should aim at a daily intake of around 15% protein, 30% fat and 55% carbohydrates. Don't worry too much about the mathematics of dieting though. The percentages are a general rule of thumb and you will be fine so long as you follow general healthy principles! What is important is to learn how to recognize the proper sources from which to reap all the essential nutrients to keep you healthy. The aim in dieting is to try and consume lean proteins and wholegrain carbohydrates wherever possible, whilst minimizing saturated fats and sugar. Most of your fat allocation should derive from unsaturated fats, which are the ‘good fats’ necessary for the correct functioning of our metabolism. Which food types contain ‘good fats’ and why are they important while dieting. 
We need essential fatty acids for cell reproduction and preservation of our nervous system. When dieting we should limit the total fat intake to less than 25–35 percent of our total daily calories. When cooking or seasoning your food, opt for mono unsaturated fats present in most seed oils. These oils are also rich in omega 3 fatty acids, which will help keep our cholesterol levels low. The best sources can be found in seafood, walnuts, flax, canola oil, pumpkin seeds and soy. Reduce the amount of saturated fats, notably animal fats, such as red meat, butter, lard, cream, milk, cheeses and other dairy products made from whole milk. Avoid saturated vegetable oils such as coconut and palm oil, often referred to as tropical oils. The essential role of proteins and where to find the best sources. Proteins are necessary, as these nutrients supply the body with the essential amino acids for the production of cell and muscle tissue. When planning to reduce the calories in a diet plan we should calculate that proteins must be present in around 15% of our total daily calorie intake. Consume lean meats, such as poultry and prefer fish to red meat in general. You can also find high sources of protein and fibre in food types such as lentils, soybeans, kidney beans, walnuts, eggs and low fat dairy products. Why do we need a high percentage of carbohydrates in our diet? An adequate level of carbohydrate intake will provide us with the fundamental source of energy we need to function properly. Getting around 50% of your daily calorie intake from health carb sources is a good target. The larger percentage of carbohydrates should be obtained from ‘complex’sources with low calorie content, including vegetables, cereals, rice and pasta. The healthier amongst these being wholegrain products that are also an important source of calcium, fibre, iron and vitamin B. Without carbohydrates we cannot find the energy to carry out our daily tasks and any exercising we had planned to help lose that extra weight. Try to include all food types in your diet, especially fruit and vegetables. Explore our website to learn more about healthy eating and dieting! |
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We pride ourselves on being different and although our site is packed with tips and information on healthy living, we also supply a high quality package of downloadable eBooks and other products to help you reach your goals. Our aim is to help support you in feeling healthy - inside and out. We don't believe in fad diets and miracle weight loss products. We do, however, value the trust of our readers so we make it our goal to provide the most honest and helpful information on the web. Across each of these eBooks and healthy living resources, you will find accessible, easy to digest and realistic advice and tips that will help open your mind to small lifestyle changes that yield big results. We don't, for example, believe people should cut out the foods they enjoy, but we do suggest practical ways to fit more healthy activities into each day. Losing weight and staying healthy is a multidimensional pursuit. There are many different components to a healthy lifestyle and so we provide you all the resources to learn about each aspect of your wellbeing in detail. We don't bombard you with confusing statistics and information. We tell you the facts and spend our time helping you make manageable changes!
Please visit our BOOKSTORE to browse through all our offerings »
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Coping with the stresses and pressures of modern life isn’t easy. In 2010, more than ever, we’re seeing scare mongering stories on anything and everything related to health to the point that we don’t know whether to be more worried about the size zero phenomenon or the obesity pandemic! We, however, believe in the happy, healthy medium. Our intention is to help provide expert advice that allows you to make small yet significant lifestyle improvements. In this book you’ll learn more about fitting physical activity into your routine; making beneficial lifestyle decisions; and maintaining a healthy weight. |
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Reading a chapter of a book when you get chance is great but when time is short some people prefer little bitesize tips to keep them going. With our concise yet practical tips book you can learn new ways of integrating healthy habits into your day to day life. Even if just a handful of these click with you, you’re sure to make a lot of progress. These are also ideal for making print outs which can be pinned to your bedroom wall for ongoing motivation! This book also contains a helpful quiz and information on getting to know your body better. |
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Learn more about this deadly disease and how to protect yourself, including:
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In this book, you will read about:
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Eating Healthy (eBook) - FREE! Download it now!
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