Diet And Nutrition

Diet And Nutrition questions and answers

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Q: What kind of degrees can you attain relating to exercise science, diet, nutrition, fitness, etc.?
I want to go back to school for my masters and I think I want to do find a career working in a fitness, diet, exercise, health related field. I just need some ideas on degrees I could research and even jobs I could eventually attain. Thanks!

A: kiniseology (wow I spelled that wrong lol) nutrition human ecology nursing personal fitness trainer (I am not sure if they have a masters for this though) physical education

Q: What kind of food should I eat to replace meat in diet and nutrition?
I'm willing to become a committed Buddhist and the way I interpret the teachings is that I should not eat meat. But what kind of food will replace the nutrition in meat?

A: Vegan (consumes no animal flesh or any food derived from a living creature, such as milk or eggs) * Tofu * Peanut butter — no more than 2 tablespoons a day Lacto-ovo vegetarian (consumes milk and eggs) * Eggs * Low-sodium or reduced-sodium cottage cheese Pesco-vegetarian (consumes fish in addition to milk and eggs) * Fresh or frozen fish, such as salmon or tuna * Shellfish, such as clams, crabs, lobster or shrimp Note: Avoid smoked fish, which is high in sodium. Pollo-vegetarian (consumes poultry in addition to dairy and eggs) * Fresh chicken * Fresh turkey Note: Avoid smoked chicken and turkey, which are high in sodium. Also, because fresh poultry is often injected with sodium, look for "natural" on the label, which indicates no added sodium, or consult your butcher. It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequte. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day. Some Americans are obsessed with protein. Vegans are bombarded with questions about where they get their protein. Athletes used to eat thick steaks before competition because they thought it would improve their performance. Protein supplements are sold at health food stores. This concern about protein is misplaced. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. In reality, we need small amounts of protein. Only one calorie out of every ten we take in needs to come from protein 1. Athletes do not need much more protein than the general public 2. Protein supplements are expensive, unnecessary, and even harmful for some people. How much protein do we need? The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh) 1. This recommendation includes a generous safety factor for most people. When we make a few adjustments to account for some plant proteins being digested somewhat differently from animal proteins and for the amino acid mix in some plant proteins, we arrive at a level of 1 gram of protein per kilogram body weight (0.45 grams of protein per pound that we weigh). Since vegans eat a variety of plant protein sources, somewhere between 0.8 and 1 gram of protein per kilogram would be a protein recommendation for vegans. If we do a few calculations we see that the protein recommendation for vegans amounts to close to 10% of calories coming from protein. [For example, a 79 kg vegan male aged 25 to 50 years could have an estimated calorie requirement of 2900 calories per day. His protein needs might be as high as 79 kg x 1 gram/kg = 79 grams of protein. 79 grams of protein x 4 calories/gram of protein = 316 calories from protein per day. 316 calories from protein divided by 2900 calories = 10.1% of calories from protein.] If we look at what vegans are eating, we find that between 10-12% of calories come from protein 3. This contrasts with the protein intake of non-vegetarians, which is close to 14-18% of calories. So, in the United States it appears that vegan diets are commonly lower in protein than standard American diets. Remember, though, with protein, more (than the RDA) is not necessarily better. There do not appear to be health advantages to consuming a high protein diet. Diets that are high in protein may even increase the risk of osteoporosis 4 and kidney disease 5. Table 1: Sample Menus Showing How Easy It Is To Meet Protein Needs Protein (grams) Breakfast: 1 cup Oatmeal 6 1 cup Soymilk 7 1 Bagel 9 Lunch: 2 slices Whole Wheat Bread 5 1 cup Vegetarian Baked Beans 12 Dinner: 5 oz firm Tofu 11 1 cup cooked Broccoli 4 1 cup cooked Brown Rice 5 2 Tbsp Almonds 4 Snack: 2 Tbsp Peanut Butter 8 6 Crackers 2 TOTAL 73 grams Protein Recommendation for Male Vegan [based on 0.8-1 gram of protein per kilogram body weight for 70 kilogram (154 pound) male] 56-70 grams Breakfast: 2 slices Whole Wheat Toast 5 2 Tbsp Peanut Butter 8 Lunch: 6 oz. Soy Yogurt 6 2 Tbsp Almonds 4 1 Baked Potato 4 Dinner: 1 cup cooked Lentils 18 1 cup cooked Bulgur 6 Snack: 1 cup Soymilk 7 TOTAL 58 grams

Q: How does the adaption to diet/nutrition promote human biological diversity?


A: One example is that the Chinese have been for so many generations a non-dairy-eating people that mostly they don't nowadays have the means of digesting milk products that the rest of us do. I doubt if it's been measured but I wouldn't be surprised if the Inuit, Sami and other arctic peoples have longer guts or different enzymes in their guts to cope with a mostly-meat diet than multigenerationally mostly- or wholly- vegetarian peoples such as the Brahmins of India.

Q: How agriculture as a social act can affect human diet and nutrition in Pacific societies?
"agricultural and land use activities are always social acts" explain the phrase..

A: Diet is affected by what crops are available. Most cultures base their diet on some type of grain. Since corn is not natinve to the pacific, and wheat does not grow as well, the basic crop is rice which is abundant and grows well in that environment. But it is a very labor intensive crop and requires lots of people especially in a traditional setting. Because of this it is a social activity. Entire villages are needed to irrigate fields and plant the seedlings.

Q: I have to do an essay for my Diet and Nutrition Diploma, on the best ways to obtain absorption of cholesterol.
Only problem I have is that any information I find on the internet tells me how not to absorb it!! Can anyone help me? As I am really confused!!

A: 70% of the chloesterol you have is made by the liver. Whatever amount of cholesterol you get from foods causes the liver to produce less. You do not have to do anything other than eating it, for it to go into the body. Soluble fiber absorbs it and takes it out of the body. Animal foods all have cholesterol but have no fiber. All plant foods have fiber but have no cholesterol.

Q: are there any good careers that focus on diet and nutrition?
and what kind of schooling do i need? Thanks so much.

A: you could be a nutritionist

Q: Can I make pasta as a diet nutrition regime, as a substitute to starchy food such as rice?
for example I take pasta as my daily food intake at lunch and dinner as well as fruit and vegetables alongside daily light workout such as walking briskly for 40 minutes.

A: Pasta as a substitute for rice? They are basically the same as far as starch is concerned. So are white potatoes, white bread, and corn. You don't say if you are trying to lose weight. If you are, the 40 minute walk is great, but would be considered "moderate" exercise. It's difficult to burn up a lot of starchy foods with moderate exercise. If you are trying to lose weight, try reading the book "Sugar Busters" if for no other reason to see how the balance between food intake and insulin production in the body are critical to weight loss or gain. If you are not trying to lose weight, the book may still be a good read, but moderate food intakes of the foods you mention won't hurt you. However, substituting pasta for rice is not a fix. Other diet books similar to "Sugar Busters" are "The South Beach Diet" and "The Atkins Diet." Personal note, I lost 67 pounds on the Sugar Busters Diet. It took some changes in the things I ate, but the results were fantastic. I've maintained the weight loss for 9 years so far. Good luck, and I hope this helps.

Q: Is there more than one healthy way to lose weight (in terms of diet and nutrition) ?
Besides the one way that is proscribed by the government via the Food Pyramid? Your thoughts?

A: You can try all methods, but in order to lose weight you would really, really, really, need to want to. With the "will" and sacrifices you can do anything. I lost weight with just eating chicken breast and vegetables, and salads. l coffee a day, lots of water. Another one I tried that was super easy was counting the points with Weight Watchers. Without trying I would lose 2 lbs weekly (8 lbs a month!). I stopped going because of the weekly meetings, but some people love those meetings-- I think it depends on the instructor.

Q: Nutrition and Diet Advise for an 18 yr old?
I am 18 yrs old and weigh about 56 to 57 kilos and I am interested in losing weight, prob about 8-9 kilos. Does anyone have any advise to do this healthily? I was going to eat mainly veges, fruit, porridge, rice and protein. Kind of like an Asian diet I guess. Should I be cutting out bread? Any websites on exactly what minerals and vitamins we should be getting per day? I am a female by the by lol I am 5 foot (152 cm) and small frame. I have always been tiny but curvy lol Wow thankyou kellifromkeller!!! That was really helpful!

A: I would limit yourself on the porridge and rice, those are just carbs and will add up fast.. To lose fat you need to eat lean meats (chicken, fish, turkey, lean beef) , eggs, low gi fruits (apples, bananas, pineapple, oranges), green veggies (broccoli, celery, green lettuce, spinach), only whole wheat breads (look on the package and see if the first ingredient is whole wheat flour, if it is it should be good unless it has high fructose corn syrup like Mrs Bairds does). Jillian Michaels from biggest loser has a great quote, "before you eat your food ask yourself, does it have a momma or did it come from the ground? If not don't eat it." Eat 5 - 6 small meals a day, this will increase your metabolism and help you to not feel so hungry in between meals. It’s all about portion and calorie control regardless of what food you are eating, but remember cleaning up your diet and eating X amount of calories of lean good healthy foods instead of X amount of calories of candy bars (I know you are probably not eating 4 candy bars a day but its just an example) will help you lose it faster. The leaner you are eating the faster you will lose it, and you will get a toned healthy look instead of a skinny jiggly look. You also need to drink at least 8 glasses (8oz) of water a day. Sometimes hunger is mistaken for thirst so if you are hungry drink 8 oz of water and wait 30 minutes, if you are still hungry then eat a light healthy snack. Water also helps you feel fuller longer and helps flush out toxins that may prevent fat loss. Also allow your self a cheat day (but don’t go over board and eat everything in sight or like 5 cakes in that day). Allowing yourself a cheat day once a week will help cut out cravings… Think of it like a reward if you did well with your diet and exercise that week have a piece of pie… If not just stick with you healthy food. You can find recipes for decent tasting healthy foods on sights like bodyforlife.com and bodybuilding.com and also on recipe sights like allrecipes.com, foodfit.com, cookinglight.com and foodnetwork.com You need to do a good mix of both cardio and strength training, strength training is not going to make you look like Arnold, I promise (unless you are taking test). Toning and building muscle strength will help you lose fat quicker as you will be burning calories all day to feed your muscle tone instead of just while you doing cardio activity and it increases metabolism. Running, walking, rollerblading, swimming are good cardio work outs. You can also get some at home videos. I personally like Gilad's Kick boxing, Cathe Friedrich, ten minute solutions videos (ten minute solutions are good because they have 5 ten minute segments and you can do one or all five or three or what ever you want to do at the time and they have a variety, like dance, pilates, yoga, etc.), shape and woman's health videos. Also if you get cable/satellite, find the Fittv channel and scroll through the guide and see if anything sounds interesting and do it or record it if it doesn't fit into your schedule at the time the program comes on. Get your self some 5 pound dumbbells or a gym member ship and do bicep curls, push ups, sit ups, squats, dead lifts, lunges, tricep over head extensions, chest presses, shoulder presses, etc. You can do most of this on your own if you just go and buy some free weights, but a gym membership is helpful as well. If you do end up getting a gym membership I would consult a personal trainer (most memberships come with a free session) they can show you what to do and come up with a meal plan for you... You can find the videos I mentioned on the web at collagevideo.com, or at ross (cheap cheap at ross) or walmart or any other place that sells dvds. Lastly, don't get discouraged, it takes time (it didn't didn't get there over night, its not coming off over night)... you should be losing 2 pounds of fat a week safely, more is not typically safe. but you could gain weight especially if you are gaining muscle. So if you get on the scale and it says you've gain two pounds don't freak out... just look in the mirror and go by how your clothes look and feel on you. Hope this helps! email me if you have any other questions! *DISCLAIMER* one thing doesn't work for everyone. So if it doesn't work change your diet or make you work outs more intense. This is just a generic answer of how you can change your lifestyle to be healthy. You will see it in multiple answers because who in their right mind would want to type all this info out over and over again on the same type of questions. It's a sample of what works for many people. This is not spam, I am not trying to sell you anything, there are websites listed on here but that is simply because I can't post every healthy recipe or work out regime in the world. I am always open for questions, just email me if you have any and I'll do my best to answer you.

Q: Good diet/nutrition plan to get into shape for Air Force basic training?
How often should I eat meals, how big should they be, and what foods should they consist of? Note: I already have a fitness plan. I just need to adjust the way I'm eating.

A: how often should you eat meals- regularly...breakfast lunch and dinner.. that will put your body in the healthiest condition.. how big should they be-enough to fill you up.. dont eat more than you need to... you get fat by eating when youre full.. what foods- healthy ones.. try to have meals (lunch and dinner) with vegatables and starches.. like for dinner.. have a meat.. vegetable.. and mashed potatoes or rice.. just be healthy.. dont eat junk food.. or at least dont eat alot of it.. good luck.. hope i helped

Q: Can diet/nutrition affect the color of your eyes? How?
What foods could someone eat to enhance brown eyes? Blue eyes? Green eyes? I'm looking for some actual facts here, anybody have some real info....?

A: I know if you're malnourished your eyes may pickup a yellow tint. I don't know about enhancing the natural color of your eyes other than contacts.

Q: 1) If i wanted to write a book about diet and nutrition ...?
..do i need to be a professional dietician or nutrionist? Can I not just do some very thorough secondary research, and credit my sources? 2) Would you buy my book (assuming that you are interested in diet and nutrition)? Hi Bemo - I said I am willing to do the research and this will be taken from reputable, established sources. Are all people who write books like this academics? hey artacus, thanks for your response. Pardon me for being a little vague but i dont want anyone poaching my idea ...Actually its more than about diet and nutrition, its more specific than that, very niche. Thanks for your advice

A: It depends on your appoach; some fools will buy anything especially if you are really unscrupulous and make wild and rash promises. Maybe you should go for a niche market. Books about baby and child nutrition sell well even though loads of them are rubbish because new parents are paranoid and want to do things right. (Personal experience) I would buy any book with recipes that tasted nice for coeliac disease and which didn't fill half the book with wheat free recipes. Maybe one for children? others that sell well seem to include recipes but again go for a specific market, vegetarian, vegan, something free. Actually, I've just thought of a niche market that I don't think has been tapped, but it's so good I might save it for myself!

Q: Which is lower calorie in nutrition, Diet Coke or Coke ZERO?
I mean healthier, it does not give us high colestrol. It will not make us fat.

A: just don't drink coke, yuck. water is more than enough & no need to worry about cals.

Q: How does nutrition affect hair and why is protein important in your diet?
this is for a cosmetology report on hair care. I need to report on how nutrition affects hair and why protein is important in your diet. Please help me with this question, i can not find it anywhere, not even in the cosmetology book

A: what u put into your body will show on the outside, for instance using drugs eventually show on the outside, and the saqme goes for food, drinking more water makes your skin have a healthier glow and helps get rid of peoples andmakes your urine less yellow, nutrition is good for your hair because as it grows it will have all those vitamins and what not, protein is good for your hair because it makes it stronger, you know, the same goes for building muscle eat lots of protein and the same goes for the hair!!!!! i take hair skin and nail vitamins and my hair is a lot stonger and healthier, i am able to keep the hair i grow without it breaking off!!!!!

Q: What's a good diet or good nutrition when your starting to work out?
I've been a bit of a junk-food addict for a good few years and wanting to get back into shape/health. Any food/meal recommendations? I work alot of hours so I'm thinkin anythin that I can make and take in with me..

A: Well a good Shake is really just, Low Fat yogurt Your favorite furit frozen and some low fat milk and dont eat bread, unless its like whole weat. && if you have problems with energy, then if you put some 5 hour engery drink in it it makes you have engery and a yummy drink good luck buddy:]]]