Tag Archives: carbohydrates

August 27, 2022 · 11:22 pm

Tips to fuel your vegetarian or vegan child – Baylor

When pursuing a vegetarian or vegan diet, it’s important to be thoughtful about planning meals to ensure sufficient nutrient intake. Parents of vegetarian or vegan athletes should be sure to feed their children nutritious meals to fuel them for sports. A Baylor College of Medicine expert offers meal suggestions to energize vegetarian and vegan children.

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“Because their diets are predominantly plant-based, vegans and vegetarians can get a lot of great carbohydrates,” said Roberta Anding, registered dietitian at Baylor. “If they’re eating enough food, their energy should come from carbs since carbohydrates are the fuel of exercising muscle. They need to be more thoughtful about planning protein since it’s needed for growth and development, as well as recovery from sport.”

Good carbohydrate sources are endless when it comes to fueling your child athlete. Nutritious breakfasts include whole grain toast, oatmeal or roasted sweet potatoes. Anding also suggests offering them rice, quinoa or pasta. Beans are an excellent source of carbs and protein. Avocados and trail mix are good snacks for children as well since they are energy and nutrient-dense

As the diet becomes more restricted, there are fewer protein choices available, so parents must plan out their children’s meals. Vegetarians can get their protein from milk, yogurt, cheese or eggs. Vegans can get their protein from soy milk, which is the closest nondairy equivalent to cow’s milk protein-wise. Egg alternatives made from chickpeas are another vegan option. Consider seeking professional assistance from a registered dietitian as the diet becomes more restrictive. Vegan athletes can become deficient in vitamin B12, vitamin D, long-chain omega-3 fats, riboflavin and calcium.

Anding suggests avoiding products that mimic meat, such as frozen, vegan chicken nuggets or plant-based burgers, which are highly processed. A black bean burger is good vegan burger alternative since it is a whole food that is not highly processed. Create recipes using lentils, beans or quinoa for adequate protein consumption.

“The more we try to take something out of a product, the more processed it becomes. Vegan options that try to mimic meat are not great options,” Anding said. “When food tries to pretend, you may not get anything better, and it could possibly be worse than the original version you’re trying to avoid.”

Anding suggests that homemade meals, such as vegan macaroni and cheese with nutritional yeast, are a better option than processed foods.

Cardio
Children and adolescents doing cardio-focused workouts should consume high-quality carbs and meet protein requirements. Whole grain toast with almond (or other nut butters) and honey is a sufficient snack to eat after a run or cardio-heavy exercise. Eating fresh fruit is a good way to fuel before a run. Tofu, tempeh and other soy-based products are nutritious protein options to help fuel and rebuild after exercising.

Strength training
After lifting weights, it’s important to repair muscular damage. To ensure adequate amounts of protein after strength training, consider consuming meals and snacks like:

•   Hummus and crackers
•   Nut butter sandwich
•   High-protein, plant-based breakfast cereal with berries or bananas
•   Glass of soy milk

“Vegetarianism and veganism are not just avoiding meat. You have to make sure you’re getting quality sources of carbohydrates and protein,” Anding said. “See a dietitian and double check with a pediatrician to make sure children are monitored.”

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April 12, 2020 · 12:15 am

Why the Low-Fat Diet Failed – Tufts

In the 1980s and 1990s, Americans were told that eating less fat would reduce risk for cardiovascular disease and obesity. Why didn’t it work? Essentially, reducing total fat led to intake of more refined carbohydrates and less healthy fats, and both of these changes had negative health impacts.

grilled salmon fish on rectangular black ceramic plate

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Evolving Guidelines: Dietary advice on fat intake has evolved over the years. Based on strong evidence that diets high in saturated fats and cholesterol were associated with high blood cholesterol levels and a greater risk of heart attack, the 1980 U.S. Dietary Guidelines recommended Americans “avoid too much fat, saturated fat, and cholesterol.” The 1990 Dietary Guidelines added risk for obesity to the list of reasons to cut back on fats. (Since a gram of fat has more than twice the calories of a gram of protein or carbohydrate, reducing fat intake is the fastest way to reduce calorie intake.) But, soon thereafter, data began to emerge that low-fat diets were not having the expected results. “The 2000 Dietary Guidelines Advisory Committee noted the adverse effects of low-fat diets, and for the first time since their inception changed the guidance from low fat to moderate fat,” says Alice H. Lichtenstein, DSc, a member of that committee who is now a senior scientist at Tufts’ HNRCA and executive editor of Tufts Health & Nutrition Letter. From 2000 on, the Dietary Guidelines for Americans (DGA) recommended consuming a diet moderate in total fat that keeps saturated fat intake to under 10 percent of calories. The 2015 DGA emphasizes consuming foods rich in polyunsaturated fat. Some scientists feel that even this moderate fat restriction goes too far. Dariush Mozaffarian, MD, DrPH, dean of Tufts’ Friedman School of Nutrition Science and Policy and editor-in-chief of Tufts Health & Nutrition Letter sites evidence that a higher proportion of calories from fat is not harmful for either cardiovascular disease (CVD) or obesity, and in fact can lower risk if healthy (poly- and mono-unsaturated) fats replace refined starches and sugars. Continue reading →

Some common sense ideas on fat- Tufts

Fat is a much maligned element of the modern diet. High-fat, Low-fat, Fat-free – which way to go? Here are some common sense observations from Tufts Health & Nutrition Letter.

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Fat (especially unsaturated fat) is part of a healthy dietary pattern. If you have a fear of fats, try these tips:

-Include healthy fats from reasonable quantities of vegetable oils, nuts, fish, and avocados

-Avoid “reduced-fat” foods high in refined carbohydrates and added sugars

-Limit red and processed meats, butter, and tropical oils

-Strive for a balanced diet that includes (healthy) fats, (mainly unrefined) carbohydrates, and protein (from sources other than red and processed meats) Continue reading →

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August 23, 2018 · 12:01 pm

Moderate carbohydrate intake may be best for health – The Lancet

Low-carb diets that replace carbohydrates with proteins and fats from plant sources associated with lower risk of mortality compared to those that replace carbohydrates with proteins and fat from animal sources.

Eating carbohydrates in moderation seems to be optimal for health and longevity, suggests new research published in The Lancet Public Health journal.

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The observational study of more than 15,400 people from the Atherosclerosis Risk in Communities Study (ARIC) in the USA found that diets both low (< 40% energy) and high (>70% energy) in carbohydrates were linked with an increase in mortality, while moderate consumers of carbohydrates (50-55% of energy) had the lowest risk of mortality.

The primary findings, confirmed in a meta-analysis of studies on carbohydrate intake including more than 432,000 people from over 20 countries, also suggest that not all low-carbohydrate diets appear equal–eating more animal-based proteins and fats from foods like beef, lamb, pork, chicken and cheese instead of carbohydrate was associated with a greater risk of mortality. Alternatively, eating more plant-based proteins and fats from foods such as vegetables, legumes, and nuts was linked to lower mortality.

“We need to look really carefully at what are the healthy compounds in diets that provide protection”, says Dr Sara Seidelmann, Clinical and Research Fellow in Cardiovascular Medicine from Brigham and Women’s Hospital, Boston, USA who led the research.

“Low-carb diets that replace carbohydrates with protein or fat are gaining widespread popularity as a health and weight loss strategy. However, our data suggests that animal-based low carbohydrate diets, which are prevalent in North America and Europe, might be associated with shorter overall life span and should be discouraged. Instead, if one chooses to follow a low carbohydrate diet, then exchanging carbohydrates for more plant-based fats and proteins might actually promote healthy ageing in the long term.” Continue reading →

5 Carbs You Shouldn’t Stop Eating

This is a good companion post to the infographic I published on good carbs vs. bad carbs previously. Tony

Good Carbs vs. Bad Carbs – Infographic

Here is yet another infographic I found that is loaded with good info.

The list of good carbs includes while grain breads, bran cereals, green vegetables and fresh fruits. The bad carbs: candy and desserts, sugared cereals, sodas and sugary drinks and refined breads.

For more details on Carbs check out 5 Carbs You Shouldn’t Stop Eating

Tony

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July 6, 2013 · 7:17 pm

Should We Cut Carbohydrates to Lose Weight?

“Carbs are fattening – cut down on them” is another of the popular food myths. Many people think that by reducing their carbohydrate consumption they will lose weight.

Not true, according to Erin McCarthy, MS. RD, LDN, professional dietician at the Center for Lifestyle Medicine at Northwestern Memorial Hospital.

McCarthy said that no matter what food group you choose, if you cut out the items from that group, you will reduce your caloric intake and lose weight.

So, cutting down on carbs is not necessarily the way to go if you want to lose weight.

Back when I first started writing this blog, I took a course called Nutrition Made Clear from the Great Courses.

It was taught by Professor Roberta Anding, registered dietician and a certified specialist in sports dietetics.

Professor Anding said that carbohydrate is a maligned nutrient. She considers it a nutritional powerhouse.

“It is the exclusive fuel of the central nervous system, your brain and for exercising muscle.”

It is necessary for both brain and muscle function. She considers carbohydrates central to our human physiology.

“For most of us, Carbohydrates should account for about 50 percent of our diets,” Anding said.

The functions of carbohydrates to provide energy. “folks on a low carbohydrate diet are irritable, fatigued and lethargic….” and the reason is that they have eliminated a major source of energy.

One further function of carbohydrates is that they protect proteins which are used for building our muscles and tissues. If we are low on carbohydrates, the body will burn protein for energy. Ironically, it is protein and not fat that is taken by the body when carbs are low. The liver is able to convert protein into carbohydrates, but not fat.

So, as always, the answer is balance. Cut out extra calories, but don’t distort the basic nutrients. Try to eat a balanced diet. I have written repeatedly about the benefits of the Mediterranean Diet. You can read further by typing Mediterranean Diet into the search box at the right.

Tony

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Tagged as calorie counting, carbohydrates, erin mccarthy, Exercise, health, healthy eating, healthy-living, lifestyle medicine, low carbohydrate diet, northwestern memorial hospital, nutrition, nutritional powerhouse, registered dietician, weight

May 25, 2013 · 3:41 pm

Two Super Diet Tips from Harvard

I write about healthy eating all the time. Also, most folks think about what they are eating – to some extent. But, we have 60 percent of us overweight and 30 percent obese. Another 10 percent has Type 2 diabetes, a preventable and ruinous disease that stems from inactivity and poor nutrition. Obviously, we need help with our eating, whether routine or on a special diet.

Harvard Medical School offered the following two tips:

“To really optimize your diet, keep these two additional tips in mind.
1. Limit liquid sugars. Soft drinks, sports drinks, energy drinks, and other sugar-sweetened beverages can deliver up to 12 teaspoons of sugar in a single serving, with no other useful nutrients. These beverages offer no health or nutritional benefits. Worse, regular consumption of these drinks can increase your chances of becoming obese or developing diabetes — both of which raise your risk for heart disease and other chronic conditions. Unsweetened coffee or tea or sparkling water are better choices.”

I have written repeatedly about the dangers of sugary as well as diet sodas. Love hearing it backed up by Harvard. Also, regarding the 12 teaspoons of sugar mentioned above. Remember, a teaspoon of sugar amounts to just over four grams. I offer that conversion because the amount of sugar is usually listed in grams and if you don’t know how many grams in a teaspoon, you might not realize how much sugar you are getting.