Finding The Right Balance
Getting the right amount of nutrients creates a healthier environment for our body to function and protect us from disease or illness. There are good reasons to include or limit daily amounts of certain substances, so I wanted to provide you with my “cheat sheet” of nutrient and health guidelines.
DAILY REQUIREMENTS
Fiber 20-35 grams
Calcium 1,000 – 1,500 mgs
Water 8 (8 oz) cups
Protein 40-70 grams (based on weight)
Sodium No more than 2,400 milligrams per day
KNOW YOUR HEALTH RISKS
Are you overweight or obese?
Know your BMI (Weight divided by height in inches)
- If your BMI is over 30, you are overweight
- If your BMI is over 35, you are clinically obese
Do you have excess belly fat?
- Waist circumference, over 35 inches – for women
- Waist circumference, over 40 inches – for men
Do you get at least 30 minutes of Moderate Physical Activity most days?
Or are you Sedentary? (less than 30 minutes of Moderate Activity most days?)
Do you Smoke?
Do you have Diabetes?
Hypertension (High Blood Pressure)?
- Systolic blood pressure 140 or more
- Diastolic blood pressure 90 or more
- On hypertension medication
High Cholesterol (Hyperlipidemia)?
- Total Cholesterol over 200 or
- HDL under 35
- LDL over 130
- On lipid-lowering medication
Do you have a Family History of Heart Disease?
- Close family member who had a Heart Attack or Coronary Bypass Surgery
BLOOD PRESSURE
Nearly 1 in 3 American adults has high blood pressure. Uncontrolled high blood pressure can lead to stroke, heart attack, heart failure, or kidney failure.
Blood pressure readings consist of two numbers; the Systolic and Diastolic pressures:
- The Systolic pressure is a measurement of how forceful the heart is pumping blood through your arteries when it contracts.
- If this reading is too high, your heart is working too hard to pump blood through your body.
- The Diastolic pressure is the measurement of the force existing within the relax arteries, between heartbeats.
- If this number is high it could indicate constricted blood vessels.
A reading of 120/80 or lower is considered good a reading. A reading of 140/90 or above is considered high blood pressure.
STRESS
The effect of chronic stress on your body is very destructive. Stress has a catabolic (breaking down) effect on your body that can lead to disease:
- Immune System: stress suppresses your immune system leading to infections
- Cortisol is released: causing abdominal weight gain
- Circulatory System: elevated blood pressure and heart rate can damage blood vessels
- Intestines: decrease in blood flow may lead to ulcers
ANTIOXIDANTS
Antioxidants are important protective compounds of your diet. Antioxidants help by protecting your cells from damage caused by oxidants/free radicals. They are also used to restore damaged molecules. Studies show people who eat diets rich in fruits and vegetables, (foods rich in antioxidants), have health benefits. Antioxidant Vitamins include Vitamins A, C and E.
- Vitamin A
- Is involved in reducing inflammation
- Maintains healthy vision
- Vitamin C
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- Boost your immune system
- Is involved in collagen formation. Collagen is used for structure: it holds tissues together (maintain the elasticity of the skin).
- Vitamin E
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- Is thought to protect the fatty acid part of membranes from oxidation: neurological problems occur with vitamin E deficiency.
Other Antioxidants found in food include:
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- Flavanols (found in chocolate)
- Resveratrol (found in wine)
- Lycopene (found in tomatoes)
TOO MUCH PROTEIN
Protein needs (non-athletes) are estimated at 1.5 to 2.0 grams per kilogram of body weight. Eating more protein than your body requires has negative effects on your health:
- Stresses your kidneys by making it work harder to remove the nitrogen waste products from your blood
- Can cause dehydration as your kidneys work to remove the increased nitrogen
- Too much protein causes your body to lose calcium
- Calcium acts as a buffer when the body becomes acidic