There are many dietary fads that come and go and with them a lot of theories as to why each may be better than the last.

This blog is not meant to sift through each eating habit and determine which is better than the other, but rather to inform on the basics of nutrition. Let me start by saying I am NOT a nutritionist and you should consider speaking to your doctor or a registered nutritionist before starting any new diet. I have taken nutrition courses through undergraduate and graduate programs as well as continuing education courses on the matter. This first blog will give you the basics of caloric intake, recommendations on portions, and helpful tips to keep in mind when shopping and cooking.

The Basics

• Macronutrients: Carbohydrates, proteins, fats
• Micronutrients: Vitamins, minerals
• Dietary Reference Intake of MACROs (% calories from each macro/day)
  • Carbs: 45-65%
  • Proteins: 10-35%
  • Fats: 20-35%
• 3,500 calories = about 1 pound of fat.

1 pound = 0.45 kg

Your body weight x 0.45 = your weight in kg

Recommended Dietary Allowance (RDA): sufficient nutrient intake to meet 97.5% of healthy people

Proteins:

• The building blocks of life. Made up by amino acids.
• 9 essential amino acids (cannot be made by the body) and must be consumed.
• Easiest way to consume is through animal products (meat, eggs, milk, and cheese). However, can be consumed through combining plant products.
• RDA: 0.8-1 g/Kg of body weight
• 1 gram of protein = 4 calories
• Tips:
  • Protein is stored in the body as fat. So use it! Get up and exercise at least 30 minutes a day.

Carbohydrates:

• Our main energy source.
• Simple sugars (monosaccharides): simplest form of energy, cannot be broken down any further.
  • Sweet – Glucose, Fructose, Galactose
  • Readily available for energy
• Complex carbs (di/polysaccharides): Where most of our carbohydrates should come from
  • Come from starches. Provide vitamins, minerals, and fiber.
  • Stored for long term energy
• 1 gram of carbs = 4 calories
• Tips:
  • Mix your carbs with each meal. Your body slows absorption when too much of one carbohydrate is eaten. By mixing types of carbohydrates your body will be able to consume and use their energy faster and more efficiently.

Fats:

• Saturated: body can produce. Come from animals and tropical (coconut) oils. Solid
  • Reduce saturated fats to <10% of total fats
• Unsaturated: body cannot produce.
  • Needed for healthy cell membranes, brain, and nervous system function
  • Omega 3: comes from fatty fish
  • Omega 6: comes from soy, corn, and safflower
• Cholesterol: needed for maintaining healthy cell membranes
  • LDL levels: < 100
  • HDL levels: >60
  • Total levels: < 200
• Tips:
  • Reduce fat intake by 500 calories/day to lose 1 pound/week

Fluids: Men: 3.7L (or) 15.6cups /day       

Women: 2.7L (or) 11.4cups / day

Body Mass Index (BMI): sum of all tissues, not just fat. Used as a quick and general scale.

• Body weight (in kg) / height² (in meters) OR
• Body weight (in lbs) / height² (in inches) x 703
• Norms can vary based on age.
  • Underweight < 18.5
  • Normal 19-25
  • Overweight 26-30
  • Obese >30

Portion approximations using your hands:

• 3 oz = palm of your hand
• 1 cup = size of your fist
• 1 oz nuts/raisins = 1 handful
• 1 oz chips = 2 handfuls
• 1 oz butter/cheese = thumb length

Phew! How was that for numbers? If you have any questions please don’t hesitate to send me an email at [email protected]. And don’t forget to take advantage of a free pain consultation at one of our 3 clinics.

By Dan Clark, DPT

Back in Motion® Physical Therapy – Portland, Maine