Answer To Your Fitness Questions" />Milk Does A Body Good
April 22, 2008
As many scientific studies have been proven to be inconclusive, let’s talk about what we do know about milk. It has nutrients that are essential to your health, so whatever you do, don’t stop drinking it and here is why:
1. You probably aren’t getting enough
On average, american adults consume only about half of the three daily servings of milk that is recommended by the Food Pyramid. Only 10 percent of women consume the three recommended servings according the the U.S. Department of Agriculture.
2. Strong bones…and more
Milk is one of the top sources of calcium, and mineral that is critical in preventing osteoporosis and strong teeth. Calcium and other nutrients in dairy also help to keep your blood pressure stable, and have been linked to lowering levels of LDL (”bad”) cholesterol, reduce risk of cancer, and weight loss.
3. You need calcium all day
Your body can absorb about 500 milligrams of calcium at one time. This is why it’s best to obtain calcium from a variety of foods all day. Milk and other dairy products, such as cheese or yogurt are good small portions that help you get what you need throughout the day.
4. All milk is fortified with vitamins
Fortified milk is one of few dietary sourcs that has vitamin D, a nutrient that helps your body absorb calcium more easily. One cup of milk has about 100 international units of vitamin D which is half the amount recommended for adults under age 50 and only a quarter the amount recommended for those age 51 to 70. It also is fortified with vitamin A, a nutrient essential for vision and a healthy immune system.
What you should do:
If you are under 50 years old, you need 1,000 milligrams of calcium daily. Those over 50 need 1,200 mg. Meeting this amount is easy, just consume three of the following per day:
- One cup of milk
- A cup of yogurt
- One-and-a-half ounces of cheese
Finally, make sure you consume low-fat dairy products because as you reduce the saturated fats you will reduce the chances of heart disease.
The Six Essential Nutrients Your Body Wants And Needs
April 22, 2008
Water carries nutrients and removes waste, dissolves amino acids, glucose and minerals, and cleans the body by removing toxins, and regulates body temperatures.
Proteins help to build new tissues to keep hair, skin, and eyesight healthy; they build antibodies, enzymes, hormones and other compunds that provide fuel for your body.
Carbohydrates provide your body with energy. There are several places you can get your carbs from, these foods include: grains, cereal, pasta, nuts, milk, and sugars.
There are two types of fat, saturated and unsaturated fats. Saturated fats provide energy and triggers production of LDL cholesterol (Bad Cholesterol). Unsaturated fats also will provide the body with energy but trigger more HDL Cholesterol (the good kind) and less LDL.
Vitamins faciliate the use of other nutrients to regulate growth, maintain tissue, and manufacture blood cells, hormones, and other body components.
Minerals build bones and teeth and aid in muscle function and nervous system activity. They assist in various body functions including growth and energy production.
Your body needs fuel for exercises and physical activities, and that fuel comes from the food you are eating. Proper nutrition from a balanced diet helps to build muscle and energy. To properly implement the essential nutrients in your diet, one should follow “the food pyramid” as a guideline. As you follow the food pyramid, you will be following a balanced diet and a healthy lifestyle. It gives you a great look of how many servings of each kind of food you should be eating each day. You may also be helping to prevent or delay some of the diseases associated with growing older. For example, by cutting down on fats, you will be reducing risk of getting cardiovascular disease like high blood preassure and other health problems. As you increase the amount of fruits and vegetables you will lower the risk of getting many types of cancer.
As a general rule concerning your caloric intake each day, you should consume more grains and less should come from fats, oils, and sweets. You should eat a lot more fruits and vegetables and less meat and dairy products.
As each one of you follows these healthy habits, you will find that your enegy will increase and you’ll become so much happier in general.
