GLYNN CHIROPRACTIC
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BASIC OF Understaning nutrition

 

BASIC OF Understaning nutrition

 
 
 

1. Macronutrients and Micronutrients

  • Macronutrients include three essential components: carbohydrates, proteins, and fats. These nutrients provide the vital energy that your body requires to function effectively and grow properly.
    -Carbohydrates: These nutrients give you the energy you need to power through your day. They can be found in a variety of foods such as whole grains, fruits, and vegetables, which are all excellent sources.
    -Proteins: These important nutrients help build and repair tissues throughout the body. You can find proteins in foods like meat, beans, nuts, and dairy products, all of which contribute to your overall health.
    -Fats: These macronutrients provide a concentrated source of energy and also play a significant role in helping your body absorb essential vitamins. Healthy fats can be found in foods such as avocados, nuts, and olive oil, adding nutritional value to your diet.

  • Micronutrients encompass essential vitamins and minerals, such as calcium, iron, and vitamin C. These vital components play a crucial role in various bodily processes, including bone growth, oxygen transport throughout the body, and supporting overall immune function.

 

 2. Complex Carbs vs. Table Sugar

  • Complex Carbs: Found in whole grains, vegetables, and legumes. These take longer to break down, providing a steady release of energy and keeping you full longer.

  • Table Sugar (Simple Carbs): Found in sweets, sodas, and many processed foods. They are broken down quickly, leading to a rapid spike in blood sugar followed by a crash.

Why It Matters: Complex carbs help maintain energy levels, muscle longevity, power and prevent mood swings, while simple sugars can lead to energy crashes and are linked to weight gain.  AGAIN, MODERATION INCLUDING MODERATION

 3. Processed Foods (NOT GOOD)

  • What Are Processed Foods? These are foods that have been altered from their natural state, often with added sugar, salt, and unhealthy fats. Examples include chips, candy, frozen meals, and sodas.

  • Why They’re Bad: Processed foods often lack nutrients, are high in calories, and can lead to health issues like obesity, diabetes, and heart disease. 

10 Most Common Processed Foods

  1. Potato Chips
    Often marketed as a snack, potato chips are typically high in salt and fat, making them a popular yet unhealthy choice.

  2. Candy Bars
    A sweet indulgence, candy bars are packed with sugar and often contain unhealthy fats, contributing to their processed nature.

  3. Soda
    Carbonated drinks loaded with sugar and artificial flavors are among the most consumed beverages, significantly impacting health when consumed frequently.

  4. Instant Noodles
    A quick meal option, instant noodles are convenient but often high in sodium and preservatives, making them less nutritious.

  5. Frozen Pizza
    While it offers convenience, frozen pizza typically contains processed ingredients, high levels of sodium, and unhealthy fats.

  6. Breakfast Cereals (many types)
    Many breakfast cereals are highly processed, with added sugars and artificial ingredients, which can detract from their nutritional value.

  7. Hot Dogs
    A staple at barbecues and events, hot dogs are processed meats that may contain harmful preservatives and high sodium levels.

  8. Packaged Cookies
    Often rich in sugar and unhealthy fats, packaged cookies provide convenience at the cost of nutritional value.

  9. Sugary Snacks (like fruit snacks)
    Marketed as healthy options, many sugary snacks contain high levels of added sugars, making them less beneficial than they seem.

  10. Fast Food
    Easily accessible and convenient, fast food is usually high in calories, fats, and sodium, contributing to various health issues when consumed regularly.Health Effects of Eating Processed Foods: Consuming too much processed food can lead to weight gain, increased risk of chronic diseases like heart disease and diabetes, and poor digestive health.

4. High Glycemic Index (GI) (NOT GOOD)

  • High Glycemic Index Foods: These foods cause a rapid spike in blood sugar levels. Examples include white bread, sugary cereals, and sweets.

  • Why High GI Foods Are Bad: They can lead to quick energy crashes, increased hunger, and a higher risk of developing type 2 diabetes.

 10 Common High-Glycemic Foods

  1. White Bread
    A staple in many diets, white bread is made from refined flour, leading to quick spikes in blood sugar levels.

  2. Rice Cakes
    Although marketed as a healthy snack, traditional rice cakes have a high glycemic index and can affect blood sugar.

  3. Cornflakes
    Often considered a breakfast favorite, cornflakes are high in sugar and low in fiber, contributing to a rapid increase in glucose.

  4. Potatoes (especially mashed or fried)
    Potatoes, particularly when mashed or fried, have a fast-acting effect on blood sugar, making them a high-glycemic choice.

  5. White Rice
    A common accompaniment to many meals, white rice is easily digestible and can lead to elevated blood glucose levels.

  6. Soda
    Soft drinks contain high sugar levels and little to no nutritional value, making them a prime example of high-glycemic foods.

  7. Candy
    Sugary candies provide quick energy but cause rapid spikes in blood sugar due to their high sugar content.

  8. Pastries
    Often loaded with sugar and refined flour, pastries can significantly affect blood sugar levels.

  9. Bagels
    While often seen as a healthy breakfast option, bagels are made from refined carbohydrates, resulting in a high glycemic index.

  10. Instant Oatmeal (flavored)
    Flavored instant oatmeal is typically high in sugar, leading to a rapid rise in glucose levels despite the benefits of whole oats.

  5. Trans Fats (NOT GOOD)

  • What Are Trans Fats? These are artificial fats created to increase the shelf life of processed foods. They are found in margarine, fried foods, and many baked goods.

  • Health Effects: Trans fats can raise bad cholesterol (LDL), lower good cholesterol (HDL), and increase the risk of heart disease. For athletes, this can lead to poor circulation, slower recovery times, and reduced performance.

Common Foods Containing Trans Fats

  1. Margarine - Often used as a butter substitute, some types of margarine may contain trans fats.

  2. Fried Fast Foods - Items such as fries, chicken, and fish are typically cooked in oils that contain trans fats.

  3. Doughnuts - These sweet treats often use partially hydrogenated oils in their preparation.

  4. Baked Goods - Products like cookies, cakes, and pastries can be high in trans fats due to their ingredients.

  5. Snack Foods - Popular items like microwave popcorn and certain chips may include trans fats for flavor and preservation.

  6. Frozen Pizza - Many frozen pizzas contain trans fats in their crust and toppings.

  7. Non-Dairy Creamer - Some brands of coffee creamer use trans fats to improve texture and shelf life.

  8. Frozen Meals - Ready-to-eat frozen meals may have trans fats in sauces and crusts.

  9. Processed Meat Products - Items like sausages, hot dogs, and some deli meats may contain trans fats.

  10. Crackers - Certain types of crackers, especially those that are savory or buttery, can be made with trans fats.

Reducing or eliminating these foods from your diet can help improve overall health and lower the risk of heart disease.

 6. HDL vs. LDL Cholesterol

  • HDL (High-Density Lipoprotein): Known as "good" cholesterol, it helps remove excess cholesterol from your bloodstream.

  • LDL (Low-Density Lipoprotein): Known as "bad" cholesterol, it can build up in your arteries and lead to heart disease.

10 Foods High in HDL

  1. Olive Oil: Rich in monounsaturated fats, olive oil can help raise HDL cholesterol levels while lowering LDL cholesterol.

  2. Fatty Fish: Varieties like salmon and mackerel contain omega-3 fatty acids, which improve HDL levels and offer additional heart health benefits.

  3. Avocados: These nutrient-dense fruits are high in healthy fats and fiber, promoting higher HDL cholesterol levels.

  4. Nuts: Particularly almonds and walnuts, nuts are packed with healthy fats, fiber, and antioxidants, contributing to improved HDL levels.

  5. Chia Seeds: These tiny seeds are an excellent source of omega-3 fatty acids and fiber, which can help boost HDL cholesterol.

  6. Flaxseeds: Similar to chia seeds, flaxseeds are rich in omega-3 fatty acids and have been shown to support heart health and elevate HDL levels.

  7. Dark Chocolate: Consuming dark chocolate with high cocoa content in moderation can increase HDL cholesterol while providing antioxidants.

  8. Red Wine: In moderation, red wine may improve HDL cholesterol due to its polyphenols and antioxidant properties.

  9. Beans and Legumes: These are high in fiber and plant-based proteins, which can help raise HDL cholesterol effectively.

  10. Whole Grains: Foods like oats, brown rice, and whole wheat are rich in fiber and nutrients, contributing to better HDL cholesterol levels.

Incorporating these foods into your diet can support heart health and overall wellness.

 

 7. Nitric Oxide (NO)

  • What Is Nitric Oxide? Nitric oxide is a molecule that plays a crucial role in vasodilation, which is the widening of blood vessels. This process enhances blood flow to muscles during exercise, improves oxygen delivery, and can boost athletic performance and endurance. NO also supports nutrient delivery and waste removal from muscles, aiding in recovery.

    • L-Arginine: An amino acid that is a direct precursor to nitric oxide production. It is commonly found in foods and supplements.

      • Sources: Red meat, poultry, fish, dairy products, nuts, and seeds.

    • L-Citrulline: Another amino acid that increases nitric oxide production by being converted into L-arginine in the kidneys.

      • Sources: Watermelon, cucumbers, melons, and supplements.

    • Nitrates: Compounds that are converted into nitric oxide in the body. Found in certain vegetables.

      • Sources: Beets, spinach, arugula, celery, and leafy greens.

  • Why It’s Good: Better blood flow means more oxygen and nutrients reach your muscles, enhancing performance and speeding up recovery. 

10 Foods High in Nitric Oxide

  1. Beets - Rich in nitrates, beets are known to enhance blood flow and lower blood pressure.

  2. Spinach - This leafy green is packed with nitrates, making it a great addition to a diet aimed at boosting nitric oxide levels.

  3. Arugula - Another leafy green, arugula is high in nitrates and offers a peppery flavor to salads and dishes.

  4. Lettuce - Commonly consumed in salads, lettuce also contains nitrates that can help improve cardiovascular health.

  5. Celery - This crunchy vegetable is not only hydrating but also a source of nitrates.

  6. Carrots - While primarily known for their beta carotene, carrots also contribute to nitric oxide production.

  7. Pomegranate - This fruit is rich in antioxidants and can enhance nitric oxide synthesis.

  8. Citrus Fruits - Fruits like oranges and lemons are high in vitamin C, which can support nitric oxide levels and overall health.

  9. Dark Chocolate - Rich in flavonoids, dark chocolate can enhance nitric oxide production, offering a delicious benefit.

  10. Garlic - Known for its numerous health benefits, garlic can help increase nitric oxide levels in the body.

Incorporating these foods into your diet can help support healthy nitric oxide production, which plays a vital role in cardiovascular health and overall well-being.