The May 27 Wellness Wednesday, held from 10 a.m. to 1 p.m. in the
Children’s Hospital lobby, will offer free brief nutrition needs
by Janet Carter
Registered dietitians (RD) are nutrition experts who can help you
estimate your personal nutrition needs while explaining the nutrients
and their effect on your body. The following is a brief summary of the
specific nutrients that healthy adults need each day:
Calories are a measure of the energy in food and the energy that our
body uses to function. If we eat more calories than our body uses, we
will gain weight.
Fat has gotten a bad reputation during the years, but getting enough of
the good fats can protect you against heart disease and other health
problems. Good fats are unsaturated and include olive oil, nuts and
Too much saturated fat can cause our body to produce more cholesterol
than it needs, which can then build up in our blood vessel walls.
Adults need less than 10 percent of calories from saturated fat
(remember that 1 gram of fat has 10 calories)
Trans fat: Trans
fats are found minimally in nature and cause our body to produce more
cholesterol than it needs, which can than build up on our blood vessel
cholesterol is only bad if you have more than the recommended amount,
which is no more than 300 mg of cholesterol per day.
Sodium: Too much sodium can raise blood pressure in salt-sensitive
people. Healthy adults should try for less than 2,400 mg per day.
Fiber: Fiber is important for our body in that it helps us stay
regular, and it can help lower blood cholesterol. Adults need a
minimum of 20-35 grams of fiber per day.
Protein: Protein has many important jobs in our body. Having
said that, most of us get plenty of protein, and more likely, more than
we need. Don’t be fooled—too much protein can also be stored as
fat in the body. Adult recommendations are 0.8 grams per kilogram body
weight (remember that there are 7 grams of protein in one ounce of
meat; so a 3 ounce chicken breast, which is about the size of a deck of
cards, provides about 21 grams of protein).
Friday, May 22, 2009