Cowichan Valley, Duncan and Cobble Hill: Proper diet and Nutrition Information. Advanced Dieting Nutrition - Glycemic index table!
 

Basic Diet Information



Learn how to create a healthy diet

Back to advanced dieting by Joel Verbruggen
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Protein
Protein is essential to the building and maintenance of muscles, bones, organs, and virtually everything in our bodies. Protein is second only to water in prevalence in our bodies. All of our cells need protein to function. There has been a lot of discussion as to the amount of protein that we need to ingest on a daily basis. The one way that seems to make the most sense is to base the amount of protein on our lean body mass as opposed to overall body weight. Most sports nutritionists advise that for an active lifestyle, 1 gram of protein per kg. of body weight is advisable, for intense physical activity, more protein may be needed.

Fats
Good Fats - monounsaturated and polyunsaturated fats, both are liquid at room temperature: monos are cloudy in the fridge and poly is not. These contribute to lowering total body cholesterol. Try and use more natural oils in your diet that come from your food, i.e.: fish, nuts, avocado, seeds.

Bad Fats - Saturated, transfats (transfatty acids), and any product labeled hydrogenated. These tend to raise total body cholesterol and contribute to heart disease. These fats tend to be used to prolong the shelf life of products. These often are congealed and hard at room temperature.

Carbohydrates
The Glycemic Index measures how quickly carbohydrates are absorbed into your body within the two or three hours after consumption. Foods are given a number ranging from 1 to 100. The higher the number on the glycemic index, the more quickly it is absorbed into the body. Considered high are 70 and above, 55-69 is considered moderate, while below 55 is considered low. The more foods with a lower glycemic index you eat, the less likely you are to overeat and the more sustained energy you will have. The more quickly food is absorbed into your body, the quicker your stomach empties and as a result, you feel hungry sooner. Your body's main sense of fuel is carbohydrates, so eliminating them is not advisable; rather, watching what types you eat is the most sensible option.