Personal Fitness Professional - March 2009 - (Page 34) ts utrition5gFac N oz. (8 ) Watch What 3 Serving Size T Total Fat 0g t 0g Helping your clients analyze food labels for improved results Saturated Fa By Shawna Ilagan 0g Cholesterol Sodium 0g 0g Some fitness goals cannot be achieved withIf you are picking out your own supplement, look at thetal Carbohydrate o label out paying attention to the diet, and you don’t have and ingredient list for calcium carbonate or calcium citrate. Both are ry Fiber 0g Dieta to be a dietitian to teach someone how to read a food label. Why not educate your clients on how to read the labels to increase their awareness of their intake of certain nutrients? You Read erving Amount Per S Calories 38 As Se Calories from %D Goal: Lose Weight Calories are the most important thing on the food label. Your client needs to know that there are 3,500 calories in one pound of fat and that this deficit must be created for weight loss to occur. There are many low-calorie products on the market, so encourage your clients to look at and opt for these. And of course, eating a smaller portion of anything reduces calorie intake. Another important factor is fiber. People need 25-35 grams of fiber a day, and most get 10 grams. Higher fiber diets have been associated with weight loss because fiber stays in the stomach longer, making you feel full, and it is non-digestible, so you do not obtain as many calories. Higher fiber diets could also be healthier diets because of where they are getting the fiber from (fruits and vegetables are great sources). Anything five grams or over is a high source, and three to four grams is a medium source. good but are absorbable under different conditions. Calcium citrate can be absorbed just like calcium from milk any time of the day, empty stomach or not; however, calcium carbonate takes a little extra stomach acid to break down into the absorbable form and, therefore, is best absorbed directly after consuming a small meal. Timing is also important because you can only absorb 300-500 milligrams in one sitting. To meet your needs, you need one calcium-containing source at three different times during the day. One cup of milk, one cup of yogurt and one slice of cheese are each around 300 milligrams of calcium. Vitamin C also enhances absorption, so add a kiwi or a half cup of orange juice. Your clients should be eating at least three calcium-containing items at different times throughout the day. If this is not feasible, ensure your client know how to take supplements properly for best absorption. Goal: Lower Cholesterol Saturated fat should be the most important thing on the food label. Many people look to the cholesterol on the food label, but saturated fat is the substrate your body uses to make your blood cholesterol. Remember: If your client is overweight, just losing weight can bring down cholesterol values, so caloric intake is equally important. Also, increased fiber has been associated with lowering cholesterol. Nutrition Links Calculate Optimal Calorie and Saturated Fat Intake www.nhlbi.nih.gov/cgi-bin/chd/diet.cgi Calculate Caloric Expenditure ~ www.sutterhealthtv.com/health/healthinfo/ index.cfm?A=C&type=info&hwid=calc001&popup=1 Personalized Food Guide Pyramid ~ www.mypyramid.gov/mypyramid/index.aspx Find Food Labels ~ www.calorieking.com Goal: Build Muscle Protein is important for healing and building, but the average American gets two times the RDA (0.36 grams per pound of body weight). Studies have shown that body builders cannot lose muscle mass at this protein level; however, they cannot gain muscle mass, either. Most studies thought 0.45 grams per pound of body weight was sufficient (the highest study noted 0.72). Excess protein intake contributes extra calories that could turn into fat and, over time, kidney injury, calcium loss and fluid loss. Goal: Improve Bone Health One in three females and one in eight males get osteoporosis in their lifetime. Females not consuming the recommended 1000-1200 milligrams of calcium a day are not maintaining their blood calcium level, which means their blood will take it from bone, increasing the risk of osteoporosis. march2009 · www.fit-pro.com Goal: Lower Blood Pressure Look for foods low in sodium (140 milligrams or less is considered low sodium, and 35 mg or less is considered very low-sodium). Recommendations are 2,400 milligrams a day or lower. Remember: If your client is overweight, just losing weight can lower blood pressure, so caloric intake are equally important here as well. 34 Goal: Manage Knee Pain Even though exercise is painful for some people, it is often recommended to build strength, manage arthritis and more. If the client is overweight, calories are once again the most important thing. Studies have published that for every one pound of body weight lost, four pounds of pressure is taken off the knee. Adequate hydration (eight to 12 cups a day) aids in digestion, the transport of nutrients, helps prevent hydration and lubricates the joints. No matter what your fitness goals are, nutrition plays a role in effectively getting you there. Knowing these basic pointers can help your clients reach their goals effectively. Shawna Ilagan (ilagan.shawna@yahoo.com), MS, RD, CWPC, is a registered dietitian with a Masters degree in exercise physiology from the University of Pittsburgh. She works as a Health Promotion Specialist for Highmark Incorporated and is a conference speaker on health topics such as osteoporosis, eating disorders, exercise and nutrition. ● http://www.nhlbi.nih.gov/cgi-bin/chd/diet.cgi http://www.sutterhealthtv.com/health/healthinfo/index.cfm?A=C&type=info&hwid=calc001&popup=1 http://www.sutterhealthtv.com/health/healthinfo/index.cfm?A=C&type=info&hwid=calc001&popup=1 http://www.mypyramid.gov/mypyramid/index.aspx http://www.calorieking.com http://www.fit-pro.com
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