The human body requires certain substance to maintain or restore
health. Nutritions are the substances necessary for growth, normal
body functioning, and the maintance of life. Among the nutrients are
proteins, fats, carbohydrates vitamins and minerals. Water is also
generally considered a nutrient.

WHAT YOUR BODY NEEDS

PROTEIN
Protein is the primary building block for cells and tissue. Therrefore
a growing child needs a larger proportion of protein than a healthy
adult, who requires protein only for repair or maintance.

CARBOHYDRATES
Carbohydrates (sugars and starches) are the energy foods.

FATS
Fats provide certain essentials acids for the body, as well as calories and
flavor. They are concentrated forms of energy and they are stored in the
body to provide energy after the body muscles have been depleted of
glycogen. Fats also transport certain vitamins.

VITAMINS
The body can not manufacture vitamins which are required as catalysts
for the utilization of other nutrients in the diet. They are needed in very
small quanties and can and are generally readily obtained from a well
balanced, varied diet. (Important to note that vitamin A and vitamin D
can cause toxicity when ingested in large amount)

MINERALS
Trace amounts of certain minerals and larger amounts of others (calcium
and iron) are required by the body for the passage of nerve impulses,
building bones, teeth , blood cells and other metabolic functions.

WHERE YOU GET IT

FRUITS AND VEGETABLES
They provide minerals, vitamins, carbohydrates and much water. They
are high in bulk, low in calories and are relatively inexpensive.

CEREALS AND GRAINS
Breads and other baked good, pastas, rice and cereal provide
carbohydrates, protein, minerals and vitamins. Try to choose
products that are whole grained or enriched.

HIGH PROTEIN GROUP
High protein is found in meat, poultry, eggs, fish,legumes and nuts.
Red meat contains the highest amont of saturated fat and therefore
we should decrease our consumption of red meat in favor of other
meats and protein sources.

DAIRY PRODUCTS
Milk, cheese, and ice cream provide protein, calcium and riboflavin
(a B vitamin). Children, teenagers, pregnant and nursing women
should have 3-6 daily servings and other adults need only
2 cups a day.

VITAMIN TOXICITY
Those who ingest large amounts of vitamin A and D should be aware
that those vitamins are stored in the body (primarily the kidneys) and
large massive doses can lead to toxicity which can lead to serious
medical problems. Generally people on a well balanced nutritional
diet do not need to take extra vitamins.
Discuss this with your DOCTOR.

CALORIE INFORMATION

Everyone should buy a calorie counter. One of the best books on
the subject is "Eat Right, Live Better" a Reader's Digest Publication.
It is a common sense guide to nutrition and good health. It not only
hascalorie content of foods but also tells you all the nutrients in a
given food. So you will know how protein, carbohydrates, fat, energy,
what vitamins and minerals are in the food. It also covers special
diets for special needs. I am sure your local book store has books
that cover similar subjects.

A meal of Steak (porterhouse, t-bone, average 3 -4 oz serving) 530
calories, a large baked potato (250) or med (125) with sour cream
(1 tsp )30 and large salad(minimal depending on content) with dressing
(another 50-100) and you have had around a 1000 calories in that one
meal.

A breakfast of 3 strips of bacon (100) 2 egg cheese omelet (260) 1
cup of grits with butter (120) and 2 slices toast (130) makes a 610
calorie breakfast.

A lunch consisting of a loaded sandwich, 2 slices bread, boiled
ham, cheese, lettuce, tomatoes and a 8 oz bag of chips is going
to add another 500-600 calories.

Now all of this is not counting and desserts, drinks or snacks, during
the day. But you have eaten a 2300-2400 calories for the day. Not
only have you ingesting lots of calories but you have not fullfilled
your daily nutrition needs. You have gotten too much fat, and not
enough fruits, vegetables. milk, fiber, vitamins or minerals.

MEAL PLANNING TIPS

You are better off sticking with cooked cerals like rice, cream of wheat,
and oatmeal for breakfast instead of those boxed cereals. Add a
fuit and one slice of toast.

Make your own vegetable and other soups and casserole dishes.
Instead of putting left overs in the fridge to be thrown out later. Freeze
the left over soup individual size servings. You can add a salad and
some fruit for a better nutritious lunch instead of grabbing a sandwich.
Another sandwich alternative is a pasta salad.

Stick to fish, chicken or turkey instead of a staple of red meat. Pork
is another white meat choice that is better for you than red meat.
Try a pork roast with those carrots, potatoes and onions instead
of your usual chuck roast.

*Content herein is intended for general information only and is in
no way intended to replace your Doctor, Pharmacist, Nutritionist
or any other Health Care Provider.*