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TYPES OF FOOD AND VITAMINS Part IV

Continuation of Helpful Hints On
Eating Right Without Trying

This is not fun but important. I have attached the best sources I could find to help in this staying alive business. Hope it helps.

Basically, think of it this way: You should have some form of protein at every meal, along with something made of vegetable, fruit, oil, grain, carbohydrates, and the equivalent of 6-8 glasses of water per day. Today, I will start with carbohydrates and protein with links, and finally a little about supplemental vitamins which, if you are reading this, you probably need.

Carbohydrates
Carbohydrate Calculator University of Maryland Medical System. Since I do not have any of the conditions mentioned, my calculated intake should be 313 grams of carbohydrates per day. Who said that I wasn't giving out much information on myself?

Also see, Carbohydrate - Are You Getting Enough? a list of different foods and their carbohydrate content - archived by Australian Sports Commission, Government of Australia.

Water
How to Drink More Water Everyday by Wikihow. Gives amount of water needed by weight, tips on increasing water consumption, dangers of over drinking.

Protein - What you should have in one day according to the experts
Protein Harvard School of Public Health
According to them, 75% of your body weight is protein when water is taken away. Also, you need a daily dose of amino acids which make new protein for the body because it is not stored as are fats and carbohydrates. We will get to these later. Indoorclimbing.com has a nice protein calculator according to size for men and women.

On Vitamins

Have you been following me so far? Good. In that case you need some supplements.

There are only a few vitamins which you should take and anyone who tells you something different is probably the owner of a store selling the stuff. Since you are probably not eating right, you will need geriatric pharmaton or similar pills. You don't have to be old to take them, just doing your own cooking and not doing enough of it or not eating out enough. And, you do not have to take it every day. Once every two days will most likely fill in the gaps. If you are not doing too bad a job of cooking, then once every three days. This is not medical advice. Just advice from someone who cares.

Two which are important since not manufactured by the body:

  • Omega-3 fatty acids
    Foods with high amounts: Flaxseeds, walnuts, salmon, cabbage, cauliflower, among several other foods providing this in differing amounts.
    Effects on the body: Reduces inflammation in body, excessive blood clotting, risk of obesity, maintains fluidity of cell membranes, helps prevent cancer cell growth among a number of other functions.
    Symptoms of deficiency include "fatigue, dry and/or itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration, lack of physical endurance, and/or joint pain".
    Source:
    The World's Healthiest Foods wealth of information. See foods and serving size chart at bottom of the page. "Individuals who have disorders involving bleeding, who bruise very easily, or who are taking blood thinners should consult with a medical practitioner before taking supplemental omega 3 fatty acids. "

  • B12
    Source: "Vitamin b12 is commonly found in animal products like eggs, dairy, fish, meat and animal organs. B12 is rarely found in vegetables, which is why vegetarians and especially vegans who don't eat dairy products or meat, are especially at risk. If you fall into this category then you should consider using vitamin supplements containing b12." "Your body requires very little vitamin b12 or cobalamin and most of us get sufficient quantities of it in our normal meals to satisfy our daily requirements. Although it's rare to see vitamin b12 deficiency symptoms it can still be useful to be able to recognize them just in case." ezinearticles.com: B12 deficiency

    If you are eating the way I think you are, OR you are vegetarian or a breastfeeding mother, you should look into the above.

    Also see: Dietary Supplement Fact Sheet: Vitamin B12 Office of Dietary Supplements, NIH (National Institutes of Health).

  • VITAMINS and MINERALS
    Easy to use chart: Sources, symptoms of deficiencies

    For all vitamins and minerals which are so important for living and which you will get enough of if, and I mean IF, you are eating right: Netdoctor Vitamins and minerals what do they do?

    To give you a rundown on what foods give you what, see Sources of vitamins.

    A more in-depth look at minerals is found at Sources of minerals

    What is a serving
    This is one thing I have never been able to figure out. They always talk about servings when measuring the amount of food which gives you the daily amount of something. I guess it is somewhere in the middle between what the mess sergeant threw on your plate as you passed by and what your mother put on when she thought you were not getting enough of something.

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