THE Dos AND Don’ts OF DIETING
Don’t you know that you yourselves are God’s temple and that God’s spirit lives in you…
for God’s temple is sacred, and you are that temple.
1 Cor. 16-17

PROTEIN
Needed by the body to build new cells and tissues (i.e. hormones, enzymes, antibodies, immune system cells, blood transporting cells … etc.)  Include protein in every meal throughout the day. Protein should constitute approximately 1/3 of your total calories. My personal recommendation is 30-40% of total calorie intake.

GOOD SOURCES OF PROTEIN:

Fish & Seafood: One of the best sources of protein because it is low in fat. Salmon has the extra benefit of being high in omega-3 fatty acids, which has been shown to be heart-healthy.

White-Meat Poultry: White meat is much lower in fat than dark meat. Remove the skin before cooking. It’s loaded with saturated fat.

Lean Beef: (key word here, “lean” or “extra lean”) An excellent source of zinc, iron and vitamin B-12.

Milk, Cheese Yogurt: Besides protein, these foods also contain calcium, whidh helps to keep bones and teeth strong and prevent osteoporosis. However, choose skim or low fat.

Eggs: One of the less expensive forms of protein and so versatile.

Beans: High in protein and loaded with enough fiber to keep you feeling full for hours.

Soy: Has been shown to help lower cholesterol and reduce the risk of heart disease. However, this has become controversial due to the natural estrogen that’s in it. So, do your homework to know the pros and cons of soy.

CARBS
Needed for muscular and brain energy. Complex carbohydrates consist primarily of whole grain/wheat, vegetables, most fruit, legumes/lentils. (hard to digest plant food) provides fiber. Carbs should constitute 30% – 40% of your total calorie intake. Simple carbs include most of all commercial sugars, processed (white) flour, some fruit and most fruit juices. high fructose Corn Syrup and maltodextrins! Also, regular sodas, most sweetened commercial beverages, and low-fat products. Limit your intake to 10% – 20% of your total calories.

GOOD CARB CHOICES:

Fruit & Vegetables - generally low in calories and packed with nutrients like vitamins, minerals, phytochemicals and fiber. A healthy addition to any diet, especially if you are trying to lose weight. Studies show that people who eat plenty of fruit and vegetables have a lower risk for heart disease and some cancers. For optimum nutrition, eat at least 5-9 servings of fruit and vegetables every day – fresh, canned, frozen or cooked. Avoid microwaving which can strip away important enzymes and watch for sodium content in canned foods.

Whole Grains - include pasta, rice and noodles (the starchy carbohydrate,  your body’s main source of energy). All of these foods begin as a grain (such as wheat, rye, corn, rice or barley). Potatoes and grains are very healthy and filling, but for optimum health and glycemic benefits choose unrefined whole grain versions of these foods. (These contain the whole grain, including the bran and the germ, are higher in fiber, and keep you feeling fuller for a longer time.)  You want to stay with foods as close to the way God made them. The more refined the food, the less nutritious.

Surprisingly, the longest (and leanest) living people in the industrialized world are the Japanese whose diet contains regular amounts (in moderation) of these healthy wholegrain carbohydrates.

Potatoes – a high-starch carbohydrate. Potatoes have higher Glycemic Index values. (The GI measures circulating blood sugar a carbohydrate triggers.) New white potatoes (fresh or canned) is a better choice over russet potatoes, but sweet potatoes are the best of all to eat. Potatoes are a fat-free healthy food that provide useful amounts of vitamin C, potassium and fiber.

FATS
Needed by the body for the production of hormones and is important to the structural integrity of cells. Can also be a preferred source of energy.

Good Fats: Omega 3 & 9, Poly and mono unsaturated fats. Most all cooking oils with the exception of coconut are healthy fats. Healthier sources of fat also include: fish, flax, nuts, avocado, and seeds. Up to 20% of your calories should be from good fats.

Bad Fats: Saturated and Trans-Fats. These can cause much damage to your overall health. (Check your food labels carefully.) Fats that are solid at room temperature and are visibly seen as a white marbled look on red meat , most processed meats and fast foods, most cheeses and margarines, and some condiments and packaged foods. Otherwise, limit intake to no more than 10% of total calories.

Note: Saturated fat is most often found in animal products, such as red meat, poultry, butter and whole milk. Other foods high in saturated fat include those made with coconut, palm and other tropical oils. Saturated fat is the main dietary culprit in raising your blood cholesterol and increasing your risk of coronary artery disease.

Trans fat comes from adding hydrogen to vegetable oil through a process called hydrogenation. This makes the fat more solid and less likely to spoil. However, these fats should be avoided if at all possible. Trans fat is a common ingredient in such commercial baked goods as crackers, cookies and cakes, and in fried foods, such as doughnuts and french fries. Shortenings and some types of margarine also are high in trans fat.  Again, check the food labels.

PULLING IT ALL TOGETHER
Eat a minimum of 3 and up to 6 smaller “meals” per day. This will allow better digestion and assimilation, and keep your metabolism higher. 1/3 to 1/2 of your calories for breakfast, lunch and dinner should come from protein sources. Additionally, these 3 meals should be 300 to 600 calories each. Snacks should consist of vegetables, fruit, nuts, yogurt, egg or a “protein” shake / drink or bar, keeping calories between 100 to 300. Try to eat breakfast within 1/2 hour of waking up, and have your last meal/snack 2 hours before going to bed. Drink as much water as you can throughout the day, and be very careful about liquid calories.