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Senior
Health:
The Visible Woman Toy ... Why?
By
Mia Smitt
Nurse Practitioner
Sacramento Family Medical Clinic
How often have you
heard, “if you
want to lose weight,
just go on a carb-free
diet” or “too
many carbs will make
you fat”? Carbohydrates
have been given a lot
of negative press in
recent years, most of
which has not been deserved.
Too often, diets promoting
weight loss have excluded
carbohydrates in favor
of a high intake of
protein rich foods.
This is usually an unhealthy
approach to weight loss
and definitely not a
good approach to healthy
eating.
What does the word mean, in a scientific sense? Carbo is a derivative of carbon,
and hydrate is a word used in chemistry that means a particular substance has
water. It also is a term for any food that is rich in simple carbohydrates such
as the sugar found in such foods as candies and other desserts, and the complex
carbohydrate starch such as breads and cereals.
Carbohydrates play many roles in the life cycle of living organisms. They serve
as energy sources, structural components and are responsible for successful genetic
replication and cellular functioning. All of our body tissues, from skin to inner
organs and nervous system, rely on glucose for energy. We need 100-140 grams
of carbohydrates every day just to maintain our basic energy needs such as for
breathing, circulation, keeping warm, and digestion. Carbs produce energy three
times faster than fats, giving muscles the fuel needed for intense activity.
Plant foods such as vegetables, fruits, legumes, and whole grains are rich sources
of fiber. They create a feeling of fullness and aid in healthy digestion and
are great food choices for weight management.
Research has shown that high-carb foods such a vegetables and fruits also are
rich in cancer fighting antioxidants and phytochemicals. The Mediterranean Diet
is a classic high carbohydrate regimen that has been shown to foster both a healthy
cardiovascular system and a healthy waistline. It is a diet rich in whole grains,
vegetables and fruits, nuts, seeds, legumes, seafood yogurt, olive oil, and even
small amounts of red wine. Note that the majority of these healthy foods are
carbohydrates. The low-carb, high-protein fad diets tend to be very high in animal
protein which carry high amounts of cholesterol and saturated fat which are potentially
injurious to the heart, kidneys and other major body organs.
The human body needs all three of the macronutrients, protein, fat, and carbohydrates,
for optimal health and well-being. They need to be in balance, and portion control
regarding all foods is still essential to maintaining a healthy weight. The serving
size of most grains, starches such as potatoes and rice, legumes, and yogurt
should be about one-third to one-half cup. Fresh fruits, and milk servings are
about a cup, and most fresh vegetables are two or more cups.
Frequently the heavy calorie counts come from the sauces, cheeses, butter and
sugar toppings that sometimes accompany vegetable, grain, and pasta dishes. Skip
the alfredo and opt for a simple clear wine sauce with a dusting of parmesan
on the next bowl of pasta. Try your next baked potato with just a teaspoon of
butter or sour cream and add some spicy pepper and cilantro for a tasty alternative
to the “loaded” version with mountains of sour cream, bacon and butter.
Lemons, herbs, onions and garlic also pack big punches of flavor without added
fat or significant calories to a well-balanced diet.
Mia Smitt, a Sacramento native, is a family nurse practitioner who has given
presentations at national conferences. She is married with two kids (one currently
serving in Iraq) and works at Sacramento Family Medical Clinic at 3637 Mission
Ave, Carmichael.
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