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Nutrition and pain

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  • Nutrition and pain

    1. What you should aim for daily is:

    - Carbohydrates intake: 60% of your diet
    - Protein intake: 25% of your diet
    - Fat intake 15% of your diet
    - Cholesterol intake: 300 mg
    - Sodium intake: 1000 to 3000 mg
    - Fiber intake: 25-30 mg

    2. As we grow older, our metabolism slows down gradually, our activity declines, and there is a tendency to eat more.

    3. Serious and quick dieting may harm rather than help you. It may interfere with hormonal regulation, blood sugar regulation, and lead to unhealthy preoccupation with food, binge eating, and weight obsession.

    4. The benefits of exercise are numerous. Some are enumerated as follows: it will make you lose weight, lower your blood lousy type of cholesterol, increase the healthy type of cholesterol, improve your blood sugar metabolism, reduce your risk of heart disease, lower you blood pressure and heart rate, improve your lean muscle mass, and improve your muscle tone, endurance, and range of motion.

    5. One gram of protein or one gram of sugar, each provides 4 calories, whereas one gram of fat provides 9 calories.

    6. Never starve yourself then binge eat. Try to spread your food intake throughout the day. Have multiple small frequent snacks in the midmornings and afternoons. Take any leftover food when you dine out for a later treat. Eat low-fat food whenever it is possible.

    7. Eat lots of onions and garlic. These are very healthy nutrients that are good for your heart and blood pressure. They are also natural antibiotics and improve your immunity. Mild cooking of garlic for less than a minute may get rid of its smell yet preserves its benefits.

    8. Try to avoid beer as it contains very high percentage of empty calories and sugar. Wine is not bad for the heart but grape and cranberry juices are the healthiest. 9- Try to add ginger on your cooking. It is also good for immunity and acts as a smooth muscle relaxant. Smooth muscle is located in your sphincters, gut, and vessels.

    9. Try to use fresh vegetables rather than frozen ones. Some vitamins’ effects may change with that. The same applies on meat, juice, and fruits.

    10. Fish is the best meat you can eat. It contains large amounts of polyunsaturated fats. These are the healthy type of fats that protect from heart disease. It is recommended you eat the skin of fish also as it contains too many fresh minerals.

    11. It is also recommended to eat all vegetables and fruits with their skin, except for common sense ones like bananas and oranges. These will provide you with good quantity of fiber. Fiber forms stool bulk and is necessary to prevent colon cancer.

    12. Remember, do not become obsessed with over-eating, think instead you are underexercising. So exercise, exercise, and exercise.

  • #2

    Nutritional and Diet Plan Guidelines

    1. Commit to consuming 4 - 6 small meals and snacks everyday.

    2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.

    3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.

    4. Eat your foods slower.

    5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.

    6. Avoid foods that are high in fat and calories.

    7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.

    8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.


    • #3

      See... the time always come with this stages in life where the activity decreases with the outer structure... and at the same time the consumption should also get changed.. to make it in line with the body phases,..


      • #4

        The carb/pro/fat ratio needs to be individualized. 60% carbs may be too high for some people with diabetes. Saturated fat needs to be minimal, if non-existant - (but this is the real world)- since it clogs arteries and raises cholesterol. Those with diabetes should try to have 200 mg of cholesterol or less daily. People with diabetes tend to be sodium sensitive and should aim for 1500 - 2,000 mg a day.