Crustless Chicken Pot Pie. It's time to let those smart carbs back on your plate as you achieve and maintain a healthier weight. Listed below are the food groups which contain carbohydrates, along with the suggested number of servings based on a 1, to 1, calorie plan for weight loss. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. For example, top your baked potato with low-sodium salsa or low-fat yogurt rather than butter, or use sliced whole fruit or low-sugar fruit spread on your toast instead of margarine. At Gene Smart we provide health news, information and scientifically researched supplements.
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So, our pound male would be shooting for a daily calorie intake of - Of these calories, you should be aiming for at least one gram of protein per pound of body weight grams for our example. You can bring this up to 1. The body will just end up breaking down this excess protein, excreting some of it, and then either using the other calories for energy or storing them as body fat.
How you then choose to divide the remaining calories between carbohydrates and fat is really up to you. If you tend to feel tired, sluggish, bloated, and so on after a very carb heavy meal, you'll likely do better on a higher fat approach. On the flip side, if you find you feel great and energized after a high carb meal, then you'll likely want to go a high carb route instead. So, let's say you're going to do about a ratio, in terms of protein, carbs, and fat.
This would equate to about grams protein, grams carbs, and grams fat, for a total of calories. Now, when it comes to choosing how many meals you'll eat, this can be largely variable. The old notion that you need to eat every hours is just not correct. Your body is not going to start catabolizing muscle if it goes three hours and one minute without food; this is especially true when you are already in a calorie surplus.
The only reason why it might be more beneficial to consume more meals per day is because if you are a male who has to eat a very large volume of calories in order to see any weight gaining happening, trying to get so many calories in at once can pose a bit of a challenge at times.
During the morning, you'll want to get some fast acting protein into the body, so you can quickly get protein to the muscle cells after the overnight fast. For this reason, consider a breakfast that contains eggs, white fish, or some type of protein powder isolate blended with a shake. These will all be broken down by the body quickly, entering the blood stream as rapidly as possible. In terms of carbs and fat, your carbohydrate intake can be a mix of simple and complex.
The simple carbs will help provide a small insulin spike , which then helps the amino acids further get to that muscle tissue sooner. Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium. You know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action. Create daily menus using the six strategies listed above.
When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black-bean burger the next night.
This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting. Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet.
But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time. Incorporate these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable.
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This content does not have an Arabic version. Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Here are eight tips to get you started. By Mayo Clinic Staff.
References Lichtenstein AH, et al. Diet and lifestyle recommendations revision How to avoid portion size pitfalls to help manage your weight. Centers for Disease Control and Prevention. Dietary Guidelines for Americans, Department of Health and Human Services. How to use fruits and vegetables to help manage your weight.
Flaxseed and flax oil. National Center for Complementary and Alternative Medicine. Natural Medicines Comprehensive Database. Sea salt vs table salt. Zeratsky KA expert opinion. Mayo Clinic, Rochester, Minn. The skinny on fats: Saturated, unsaturated, and trans fats.
How much sodium should I eat per day? Products and Services Book: Mayo Clinic Healthy Heart for Life! Do you need an AED? A risk factor for heart attack?
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