Defining Real Food
BY EMILY ZWILLING
Macronutrients

Macronutrients are substances needed for growth, metabolism, and for body
functions. The main function of macronutrients is to provide energy, counted as
calories. While each of the macronutrients provides calories, the amount provided
by each varies.

Carbohydrate provides four calories per gram

Protein provides four calories per gram

Fat provides nine calories per gram

For example, if the Nutrition Facts label of a given food indicates 12 g of
carbohydrate, 2 g of fat, and 0 g of protein per serving, the food then has 12g
carbohydrate x 4 calories = 48 calories & 2 g fat x 4 calories = 8 calories for a
total of 48 & 8 calories = 56 calories per serving). Macronutrients also have
specific roles in maintaining the body and contribute to the taste, texture and
appearance of foods, which helps to make the diet more varied and enjoyable
Nutrient Dense Food

Like anything involving "density," " nutrient density" means how much you get of
one thing, given the presence of something else. In the case of nutrient density, the
"things" you receive, the nutrients, are analyzed in relationship to how much they
"cost" you, in terms of calories. Simply stated, nutrient density means how many
nutrients you get from a food, given the number of calories it contains. Nutrient
density is a simple way to connect nutrients with calories.

Nutrient dense foods give you the most nutrients for the fewest amount of calories. In
other words, nutrient dense foods give you the "biggest bang for the buck." You get
lots of nutrients, and it doesn't cost you much in terms of calories.

Example-1 piece of white bread which contains 80 calories has 1/10 of a microgram
of Vitamin E. Whole 1 piece of 100% whole grain bread which contains about 70-80
calories has anywhere from 250-500 micrograms of Vitamin E.
Protein
Carbohydrates
Counting Net Carbohydrates
The majority of breads sold today are made
from refined wheat, which has been stripped
of most fiber and nutrients. It may also cause
a big spike in blood sugar and lead to
increased calorie intake. Many brands claim
to be made from “whole” wheat, but still
contain mostly pulverized grains.
Example: 15g of carbohydrates – 5g of fiber =10 net carbs
Better Options

Rye bread is made from rye, a type of grain that is related to wheat. It is darker
and denser than regular bread, as well as much higher in fiber. Rye bread causes
less spikes in blood sugar than wheat bread.

Sourdough bread is made from fermented grains. The fermentation process
reduces the antinutrients in the grains, which increases the availability of nutrients.
This makes sourdough bread more easily digestible and more nutritious than
regular bread.

Ezekial Bread-It is made with several types of sprouted grains and legumes,
including wheat, millet, barley, spelt, soybeans and lentils. The grains are allowed
to sprout before processing, so they contain lower amounts of harmful
antinutrients. Plus, no added sugar.
Fats
Reading & Understanding Ingredients

Soft drinks have artificial sweeteners (Saccharin, NutraSweet, Aspartame) These drinks also have high
fructose corn syrup that has mercury and over time damages body cells.

Refined sugar-Manufacturers often attempt to disguise sugar by simply adding a sugar by another name.
Below are other names of refined sugar to look for when reading ingredient labels.

Barley malt, Beet sugar, Brown sugar, Buttered syrup, Cane juice crystals, Cane sugar
Caramel, Corn syrup, Corn syrup solids, Confectioners sugar, Carob syrup,Castor sugar
Demerara sugar, Dextran, Dextrose, Diastatic malt, Diatase, Ethyl maltol, Fructose, Fruit juice
Fruit juice concentrate, Galactose, Glucose, Glucose solids, Golden sugar, Golden syrup, Grape sugar, High
Fructose Corn Syrup, Icing sugar, Invert sugar, Lactose, Maltodextrin, Maltose
Malt syrup, Muscovado sugar, Panocha, Rice syrup, Sorbitol, Sucrose, White Sugar, Treacle
Turbinado sugar, Yellow sugar

Monosodium Glutamate or MSG is used to flavor food, since food no longer has real
flavor. MSG may be hidden in infant formula, low fat milk, candy, chewing gum,
drinks, over-the-counter medications (especially children’s), as a binder and filler for
fruit yogurts. In order to cut out MSG from your diet, you will need to remove foods
with the following ingredients in their label: Monosodium glutamate, free glutamate,
hydrolyzed proteins (any type), autolyzed yeast, yeast extract, caseinate, and “natural”
or artificial flavors.

Genetically Modified Organisms or GMOs are plants or animals that have had their
DNA modified. In the US, the majority of the corn, soybean, cotton, and canola crops
are now genetically modified, and one or more of these can be found in nearly every
processed food.

BHA/BHT or simply fried oil has been used and left to cool and then re-heated and
used again – like they do in some restaurants.

Sodium Nitrate and Nitrates are preservatives that are added to canned foods and
processed foods and meat such as bacon, corned beef, ham, hot dogs, lunch meats, and
sausage.

Partially Hydrogenated Vegetable Oil is made by reacting vegetable oil with
hydrogen. When this occurs, the level of polyunsaturated oils (good fat) is reduced
and trans fats are created. Trans fats can be found in foods such as vegetable
shortening, some margarines, crackers, candies, baked goods, cookies, potato
chips, fried foods, salad dressings, and many processed foods. Below are some of
the ingredient names to stay away from.

Peanut Oil, Corn Oil, Cottonseed Oil, Soybean Oil
Caloric Intake
When figuring your daily caloric intake, keep in mind this general rule of thumb:
Ladies, try not to go below 1200 calories per day.
Men, try not to go below 1800 calories per day.
Your body burns up most of it's daily calories just by keeping your body alive, even while you’re
asleep! It needs fuel (calories) to do this. Most people who go below the daily average that their
body is supposed to have, will get very hungry and start feeling weak. Also this can slow down the
weight loss effect, by slowing down your metabolism.

These levels are calculated by gender, age, and activity level for
reference-sized individuals.

Sedentary means a lifestyle that includes only the light physical activity
associated with typical day-to-day life.

Moderately Active means a lifestyle that includes physical activity
equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per
hour, in addition to the light physical activity associated with typical
day-to-day life

Active means a lifestyle that includes physical activity equivalent to
walking more than 3 miles per day at 3 to 4 miles per hour, in addition
to the light physical activity associated with typical day-to-day life.
Gender
Age (Years)
Sedentary
Moderately
Active
Active
Child
2-3
1,000
1,000-1,400
1,000-1,400
4-8
9-13
14-18
19-30
31-50
51+
1,200
1,600
1,800
2,000
1,800
1,600
1,400-1,600
1,600-2,000
2,000
2,000-2,200
2,000
1,800
1,400-1,800
1,800-2,200
2,400
2,400
2,200
2,000-2,200
4-8
9-13
14-18
19-30
31-50
51+
1,400
1,800
2,200
2,400
2,200
2,000
1,400-1,600
1,800-2,200
2,400-2,800
2,600-2,800
2,400-2,600
2,200-2,400
1,600-2,000
2,000-2,600
2,800-3,200
3,000
2,800-3,000
2,400-2,800
Female
Male
Macronutrient timing

Complete meal consists of a Carbohydrate/Fat/Protein. Example:
2eggs + 1/3c whites + Whole Grain Toast

Preworkout Meal: Carbohydrate/Fat/Protein

Examples: Fruit Smoothie with 1 scoop protein powder +1tbl of
coconut butter

Chicken + potato +olive oil or clarified butter

2 Rice cakes topped with a nut butter + banana

Post Workout-Protein/Carbohydrate. Example: Lean Meat +
Vegetable or starchy carbohydrate

Meals before bed
Motivation For A Healthier Lifestyle