Posts Tagged ‘minerals’

Nutrients: Micro- and Macro-

Because I am a visual person, when I first started my nutrition course I had to make a chart of food, and what exactly food means and how it’s categorized. Here it is, and below it I have further explanations for each item (click picture to view larger).

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Yummy Strawberry “Cheese”cake (nondairy & raw)

Vegans, raw foodies, and lactose-intolerants unite! Here we have a superb dessert that does not take much time and does not require baking or dairy. Love it. Since I was only making a sample amount, I quartered the recipe, but here is the full one:

Crust:

  • 2 cups pecans or walnuts (I used walnuts)
  • 1 cup pitted dates, soaked in water 5 minutes, drained
  • 1/4 cup ground flaxseeds (I buy flaxseed meal since it’s already grounded up)
  • 1/2 tsp sea salt
  • 1/2 tsp raw vanilla powder (I used vanilla extract)

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How much of each nutrient do I need each day?

Messages from the media confuse us. We are told to make sure we’re getting enough protein. Then they tell us to focus on Omega-3 and Omega-6. Then we hear warnings about fiber deficiency. And on and on. Well, you should know for yourself what you need, and you find that out by following the Institute of Medicine’s Dietary Reference Intakes (DRIs). They are broken down into age groups because not every age group or gender has the same consumption needs. It lists macronutrients (carbohydrates, proteins, fats, fiber) and micronutrients (vitamins & minerals). For example, my recommended carb intake for the age group of 31-50 years old is 130 grams per day. Continue reading

MyDietAnalysis online program: review

I am currently enrolled in Introductory Nutrition at a community college and I love it. I’m only in week two and have learned a good amount so far. One thing that stands out that I want to share and promote (not because I benefit from it but because I think it’s so helpful that everyone should try) is an online software program where you track what you eat (it’s totally customize-able) and what your extra activity is (besides the basic walking, standing, moving, etc.); you make a profile and answer some questions about your body and how sedentary or active your lifestyle is in general; and it will then compute EVERYTHING for you — Continue reading