Help Your Body With Nutrition – 2

Posted by on Feb 25, 2015 in Health Tips/Information | Comments Off on Help Your Body With Nutrition – 2

Help Your Body With Nutrition – 2

Whenever a person is injured, the body has special nutritional needs to help it heal rapidly and maintain proper function. Working with your doctor is a partnership and you can help by following a few simple guidelines.

Water Consumption: Your body requires plenty of water on a daily basis.

  1. Drink an extra glass of water when you wake up in the morning, before lunch, before dinner and before bedtime. Water intake should be 1/2 to 3/4 of a gallon per day. This will help facilitate proper digestion and waste removal, not to mention hydration.
  2. The general rule is this: You should need to void your bladder roughly once every two  hours.

Protein Intake: Protein is involved in many basic body functions (hormonally and for maintenance).

  1. The quality of protein consumed is as important as the quantity. Vegans and vegetarians will find that soy products in the forms of mixable powder or tofu are adequate. Beans and rice eaten together form a perfect combinat protein and are also an excellent source of fiber. For those who eat meat, protein should be from low fat sources like, fish (not shellfish), skinless chicken, pork, lean beef and turkey are best.
  2. Basic protein requirements are .8 grams per kilogram of lean body mass. To find your weight in kilograms divide your weight in pounds by 2.2 . Mulitply that number by .8 and the resultant is the the amount of protein you require per day in grams.

Carbohydrates/ Fiber Requirements: These are also known as sugars. They are both simple and complex.

  1. Complex carbohydrates (complex sugars) are grainy and/or starchy foods derived from plant matter (i.e. wheat, potatoes, cereals, etc.). Carbohydrates in the form of grains and cereals also provide us with fiber. When a meal is consumed that contains complex carbohydrates, high-quality protein and vegetables and/or fruits, energy levels remain consistent and the body is allowed to make better sue of what has been eaten.
  2. Simple carbohydrates are things like refined sugars (i.e. table sugar, honey, etc.). They are easily and rapidly broken down and quickly make their way into the bloodstream causing blood glucose levels to rise. The body senses this and sends the excess glucose into the tissues to be stored as fat (yes, sugar can be stored as fat). Use of simple sugars in the diet can cause moodiness and large variances in energy levels. Simple sugars should be kept at a minimum in the diet.

Vegetable/ Fruit Consumption: These provide us with vitamins and minerals which help the cells of our bodies run efficiently.

  1. Vegetables and fruits supply us with vitamins including A,C,B and E; minerals such as calcium, magnesium, iron and zinc. Green fruits and vegetables differ from those that are yellow/orange in color in the levels of several vitamins and minerals. It is important to balance the color of fruits and vegetables that we consume to make sure we are getting a good combination of vitamins and minerals. It is important to realize that certain vitamins are destroyed by prolonged exposure to heat (i.e. overcooking). Hence, veggies and fruits are best consumed raw or lightly steamed. This is more convenient for those who often eat these foods as snacks.
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