Analyze Your Diet Plan
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Posted On :
Nov-17-2011
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Article Word Count :
549
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Do you have any idea whether you're even in the ballpark for how much saturated fat, protein, and other nutrients you need each day? Do you know whether you're consuming enough fiber or calcium or carbohydrates?
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If you find that you're not getting enough protein because you fear the fat, focus on the plant sources, such as dried peas and beans, lentils, soybeans, and black beans. Also, turn to dairy foods like fat- free cottage cheese and fat-free plain yogurt. If you're a vegetarian, even a vegan, you have plenty of protein-rich choices.
Do you have any idea whether you're even in the ballpark for how much saturated fat, protein, and other nutrients you need each day? Do you know whether you're consuming enough fiber or calcium or carbohydrates? One of the best ways to enlighten yourself about your diet is to track it for a while. Now, we're not suggesting that you write down every morsel you eat on a daily basis for the rest of your life. But we do recommend that you keep a food and beverage diary for a few days every now and then to get a handle on where your eating habits need improvement.
The simplest, low-tech way is to buy books that list how many calories and how much fat, saturated fat, protein, fiber, and other nutrients are contained in pretty much every food or drink you can think of, from Brussels sprouts to Japanese fish paste cake - whatever that is. (You can also find several online sources, but their locations change frequently. Search on "calorie counter" and see what pops up.)
If you want to compare the number of calories you're eating with the number of calories your body burns each day, you can use the following formula. In general, the number of calories you need to eat each day depends on how big your body is and how active you are.
We carry through the math for a man who's 5'10" and weights 180 pounds and is trying to maintain his current weight, not lose anything:
1. Change your weight to kilograms by dividing your weight in pounds by 2.2.
For our sample man, we divide 180 by 2.2 and get 82.
2. If you're a man, don't do anything. If you're a woman, multiply the result of Step 1 by 0.9.
3. Multiply the result of Step 2 by 24.
This calculation estimates your resting metabolic rate, the number of calories you'd need to consume if you did absolutely nothing but lie motionless in bed 24 hours a day.
4. Add a percentage of Step 3 to account for your activity.
For a relatively sedentary day say, a day lying around the pool - tack on 20 percent of your Step 3 result. For our sample man at the pool, we perform this calculation: 1,968 × 0.20 = 394; 394 + 1,968 = 2,362 calories.
On days when you exercise, you may need to add 30 to 50 percent of your resting metabolic rate, depending on how long and how hard you work out.
You may also want to make an appointment with a registered dietitian every so often. A visit with an R.D. can be very enlightening. He can not only tell you where you're falling short but also offer concrete suggestions on how to boost your iron intake, reduce your calorie consumption, or sneak more fiber into your diet.
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Article Source :
http://www.articleseen.com/Article_Analyze Your Diet Plan_105760.aspx
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Author Resource :
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Keywords :
Diet Plan,
Category :
Health and Fitness
:
Health and Fitness
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