Body Basics

The efficiency of metabolism depends on the constant availability of all nutrients from both the diet and from body storage.  p366

All Calories in the body originate from the diet and are supplied by four sources: protein (4 calories/gram), carbohydrates (4 calories/gram), fat ( 9 calories/gram), and alcohol (7 calories/gram). Vitamins, minerals, and other substances in foods do not supply calories and are not a source of energy.

Basal Metabolism constitutes most of the daily energy requirement. This is what energy is needed to maintain normal body processes, such as the beating of the heart. The average woman requires 1200 to 1400 calories a day. Men require more, as does having more muscle or being taller than average.

Extra calories are used during exercise and for several hours following exercise when basal metabolism increases to repair damaged tissues, build muscle tissue, and return body to pre-existing conditions.

                           Avg. Female   Avg. Male
Basal Metabolism    1200              1620
Physical Activity       600                810
Digestion of food      200                270
Total                          2000             2700   p367-368


Most of the body's work is conducted automatically with no help from the conscious mind. Sometimes, however, higher centers in the brain ignore body needs and it is important to do a routine check of the body's health by "listening" to how the body feels and acts. Paying attention to how the body responds to foods, the environment, other people, and internal processes, such as stress, is useful in determining the body's needs and in designing and individualized lifestyle that promotes optimal health p 374

Even marginal deficiencies of vitamins A, C, magnesium, chromium, zinc, calcium, or other vitamins and minerals have been linked to suppressed immune function and increased risk for infection and disease, osteoporosis, arthritis, depression, and numerous other emotional and physiological disorders...

Benefits of good nutrition include resistance to colds and infections, reduce risk of developing acute or chronic disease, increase resistance to stress or stress-related disorders, maintain maximum energy level, improve the outcome of pregnancy and the health and well-being of the infant, and in regulation of a stable emotional and social life.

Guidelines:

1. Base the days food intake on Food Pyramid

2. Limit fat to no more than 30% of total calories (2000 calorie diet= 67g fat/day) and limit cholesterol to 300mg/day or less.

         **FORMULA: Fat- 30% total calories/day             2,000 x .3 = 600
                                   2,000 calorie diet                            600/9 = 67 g/fat/day
                                   Fat= 9 calories/ 1 gram                                                    p330

3. Increase fiber to 25g daily. Limit processed, refined, or commercial convenience foods that are often high in fat, sugar, salt, cholesterol, or highly processed ingredients.

4. Choose a variety of wholesome, minimally processed, nutritious foods every day.

5. Exercise moderation in food selection, portion size, and all other dietary habits in order to obtain a wide variety of nutrients, avoid excessive intake of harmful substances in foods, and maintain desirable weight.

6. Be patient. Gradually make dietary changes.


The above six guidelines combined with careful selection of fresh and wholesome food and proper preparation methods will help and guarantee consumption of a balanced, vitamin-and-mineral-rich diet that aids in the prevention of disease and premature aging and helps maintain optimal health. p311-312


All this has been directly quoted from "The Essential Guide to Vitamins and Minerals" written by Elizabeth Somer, M.A., R.D. and Health Media of America.