Eating is a pain in the neck sometimes. Not the actual eating part -- that's fun. But all of the healthy hype we read or see can fry our brains. One nice and crispy cerebral cortex patty coming right up. YUMMAAY!
It's not that easy deciding what to choose when we're inundated with recommended daily values, fad diet info, and other nutritional hearsay. So what in the name of Jumbo should we do with this massive explosion of info? It can be difficult to swallow.
But if you know how to pack away a plate of fried onion rings, then you can eat this: here's the rundown on macronutrients -- and it doesn't involve memorizing fancy algorithms.
Carbohydrates, proteins, and fats all play an essential role in the body. One thing to note as you read through the hype: excluding one of these macronutrients from the diet is detrimental to your health. If there is anything to take from this, it's grasping the importance of a balance between all three in our diets.
For example, the whole low-carb trend -- although useful in explaining what types of carbohydrates are better for the body than others -- advocates getting a very low percentage of calories from carbs. This is not healthy, and by no means should this macronutrient be totally disregarded.
So here's what you should be aware of: carbohydrates are a predominant source of energy for the body. Three major types of carbohydrate are present in the foods we eat: starch, sugar and fiber. Starch, known as complex carbohydrate, is found in foods such as cereals, whole grains, rice, pasta, potatoes, peas, corn and legumes.
These are the kinds of carbs that will give your body the long-lasting energy it needs, whether you're running a long distance race or studying for hours in the library. According to the new 2005 Dietary Guidelines for Americans, you should eat at least three ounces of whole grains per day (for example, a cup of cereal, a slice of toast, or a half-cup of rice).
The next type of carbohydrate comes from simple sugars. It can be found naturally in many foods like fruit, vegetables, milk, and yogurt, but it is also added to foods in the form of white table sugar (sucrose), honey, corn syrup or fructose.
Foods containing natural sugars, such as those found in fruit, vegetables and milk products, are very nutritious, providing vitamins, minerals, phytochemicals (natural plant chemicals), and antioxidants.
Foods high in added sugars, however, provide "empty calories," meaning that they add calories to the diet without providing much benefit in terms of vitamins, minerals, or fiber. The breakdown: eat grain products- the brown takes the crown, and white...just not right. Pretty awful mnemonic device, but you get the hint.
Lastly, fiber is a type of carbohydrate, found in foods of plant origin. Fruits, veggies and whole grains are among the easiest ways to get fiber and other phytochemicals. Five to nine servings a day are recomended, so next time you fill up your plate, keep a track of what "number" you're on. One serving size includes one small banana, one large orange, or a cup of broccoli.
Proteins, the next mighty macro, help our bodies repair muscle tissues and grow. The average person needs two to three servings (six to seven ounces) of protein each day, while athletes in endurance sports and weight lifters need three to four servings a day.
Good sources include lean meats, poultry, fish, eggs, and nuts, but there are so many protein-fortified products nowadays that it has become much easier to meet the recommended daily value without even being aware of it. Low-fat dairy products such as skim milk, low-fat cheese, and yogurt are also good sources. Protein staves off hunger cravings because it is more difficult for your body to digest. The point? Protein keeps you full for a longer amount of time.
And how about some fat? There's the good, the bad, and the ugly. We'll start with the good news first: the fatty acids, monounsaturated and polyunsaturated, can reduce blood cholesterol by lowering the "bad" LDL cholesterol and raising the "good" HDL. Monounsaturated fats are in vegetable oils, and polyunsaturated fats provide two essential fatty acids: omega-3 fatty acids and omega-6. Fatty fish like salmon, nuts, avocados, olives, and soybeans are all some sources of this good stuff.
The bad news is that diets high in saturated fats, which come from animals, contribute to heart disease and some cancers. Your goal: to keep this type of fat as low as possible. A little grated cheese over pasta never hurt anyone, but a mound of butter slathered over a stack of dear old Aunt Jemima's pancakes might be pushing your body's threshold.
But here comes the ugly...and boy, is it hideous. Trans-fats are one of the most dangerous types of fat in food today. They're produced when fats are hydrogenated, and are prevalent in processed foods because hydrogenated oils are cheap and have a long shelf-life. The problem is that your body thinks this fat has a long shelf life, too. So read the ingredients: if you see "partially hydrogenated oil" listed, trans-fats are in there.
A complete condensed version: look at your plate. Do you see the colors of the rainbow or is it just a huge pile of...white bread? Can you recognize a protein source? Got a good fatty acid stuffed in there?
Here are some ideas: go to Carmichael tonight and eat fresh spinach, with a colorful salad topped with olive oil and sunflower seeds. Make a "stir fry chicken to order" with some "savory brown rice pilaf." Have blueberry yogurt with wheat berries for dessert, and you have yourself a winner.
Then, saunter over to Dewick Wed. night for some grilled tuna steak with French-cut green beans, whole kernel corn, and a cup of organic penne pasta with butternut squash.
If your brain isn't too deep-fried by now, check out the new 2005 Dietary Guidelines for Americans at http:www.healthierus.gov/dietaryguidelines/.
Marissa Beck is a senior majoring in English, as well as a trainer in Tufts' personal fitness program. She can be reached at marissa.beck@tufts.edu
