subject: Food As Our Energy [print this page] What is fat? First, let us examine our food with a general perspective. As long as we are alive, breathing, with our hearts pumping, our bodies are constantly working and burning up energy-which is supplied by food. Food can be categorized into six groups, all of which are basic requirements for normal health. These are proteins, carbohydrates, fats (which are also manufactured by the body), vitamins, minerals, and water.
Protein is the keystone of human nutrition. It is essential for every form of life for growth, pregnancy, formation of blood, bone, and every vital tissue. It is essential for the healing of wounds, the warding off of infection, the maintenance of body weight, and the conduct of vital organs and glands in the body.
Meat is the greatest source of animal protein for human consumption and man can live in good health on virtually an exclusive fresh meat diet. Animal sources of proteins are meat, fish, poultry, milk, eggs and cheese. These foods contain high sources of protein, as well as carbohydrates and fats. Vegetable sources of protein are wheat, beans, peas, lentils, soybeans, nuts, corn, rye and yeast, although these also contain elements of carbohydrate and fat.
Normal adults and growing children should consume one gram of protein for every 2.2 lbs. of body weight. For example, the average man or woman that weighs 125 to 175 lbs. needs about 60 to 80 grams of protein daily for normal nutrition. This would be number could be achieved by eating a 1/2 pound of steak, one chicken, a pound of fish or a pound of cottage cheese. Each gram of protein supplies four calories of energy.
Carbohydrates are a main source of energy. Carbohydrates are broken down into two main categories: starches and sugars. They are the main supply of energy in our diet. One gram of carbohydrate yields 4 calories of energy. The amount of carbohydrates necessary in the daily diet can differ from person to person and also depends on the quantity consumed with the protein in meals. The average American adult has from 150 to 400 grams of carbohydrate in their daily diet. It takes about 500 grams to make a pound. Carbohydrates usually make up more than half of the calories in the diet (from 50 to 70 percent).
The bad thing is that these carbohydrates are usually refined too much, often displayed in white flours and sugars. Essential vitamins and proteins are lost in this process and can lead to certain nutritional shortages. If excessive carbohydrate is eaten in the diet, many individuals will experience symptoms of flatulence, belching, or bloating. Bread, flour, milk, cereals, potatoes, cornstarch, cakes, rice, and puddings are all examples of starchy foods along with most vegetables, although these contain a lot less carbohydrates and protein. Sugars are often consumed in the form of cane sugar, corn syrup, honey, maple sugar and syrup, milk sugar, malt sugar, jams, jellies, and most fruits.
Two of the most common problems that people experience daily because of dependence on carbohydrate metabolism are hunger and fatigue. Certain endocrine glands in the body control the amount of sugar in the blood and this affects the onset of hunger, fatigue, and exhaustion. When the blood sugar drops below a certain level, headaches, nervousness, dizziness, or weakness can arise.
Many of my patients deal with these onsets of hypoglycemia or low-blood sugar by eating fruit or drinking fruit juice; having English "tea" with whole wheat cookies, crackers, graham crackers, arrowroot cookies; some lean meat or fish in sandwich form; skim milk thickened and fortified with generous servings of skimmed milk powder; bread and jam; fat-free sherbet or ices; dietetic or low-fat ice cream; jellos are refreshing; hard candies or chocolate bars are often very handy but not as desirable as the natural and healthy snacks mentioned above, as they often aren't good for the teeth and are a very temporary solution for low blood sugar. Oftentimes, sugar itself will cause a "crash" reaction resulting in an even lower blood sugar drop about 30 to 60 minutes after the sugar has been consumed.
Many people feel that their energy and capacity for work are boosted by eating snacks. Waiting until the symptoms of low-blood sugar isn't required, as it means the breakdown of bodily health has already started. The habit of drinking coffee as many people do on breaks is like whipping an old tired horse harder to get it to climb up the hill. The stimulant, caffeine, can never possibly replace its superficial drug action for the flow of energy that comes from healthful, natural foods.
