Nutrition And Weight Loss: Fiber, Sodium, And Fats

When you're on a diet and trying to lose weight it's important that you factor in nutrition. In order to lose weight AND get healthy you need a balanced diet that provides not only a limited number of calories but also the right nutrients. Below I've gone over some important nutrition and weight loss tips that will definitely come in handy for those of you looking to lose weight.

Remember the difference between bad fats and not-as-bad fats. Try to make the small amount of fat you do consume unsaturated fat so that you reduce your chances of clogging your arteries. The best unsaturated oils for keeping your blood cholesterol healthy and reducing your risk of heart disease are canola oil and olive oil. Severely restrict saturated fast such as butter or lard that come primarily from animal sources. Consume too much saturated fat, and your arteries will clog.

Pay attention to calories and fat grams for the entire day. For instance, if you happen to arrive to work late starving and stuff a cream-filled donut into your mouth, don't get depressed. It's okay. You still have your entire day ahead of you. Cut back on your calories and fat grams at lunch and dinner, and your fat intake for the day as a whole will be just fine. If it's not, then do your best to cut back some more the next day as well. Everyone slips up at one point or another. Just tell yourself to relax and then try to do better at your next meal.

Consume enough fiber. There are two kinds of fiber. One is called water-soluble and has been shown to reduce cholesterol levels. Good sources of water-soluble fiber are barley, oatmeal, rice, legumes (beans and peas), and carrots. The other is called water-insoluble. Water-insoluble fiber may reduce your risk for colon cancer and may help control your appetite by adding fat-free bulk to your diet. Good sources of water-insoluble fiber are fruits, vegetables, whole grains, and legumes.

Reduce your sodium intake. To significantly lower your sodium intake, limit your consumption of processed foods. According to a recent issue of Nutrition Action Healthletter, 15 percent of the sodium in our diets comes from the shaker, 10 percent is found naturally in food, and more than 75 percent comes from processed foods! In particular, processed cheeses, cured foods, and canned foods such as soups, vegetables, or broth can be high in sodium. To reduce your sodium intake, eat more fresh and home-made foods and opt for low-sodium versions of processed foods. Don't, however, get carried away and cut out all the sodium in your diet. Too little sodium can cause muscle cramping, dizziness, weakness, confusion, and palpitations. The recommended daily allowance for adults is 1,100 to 3,300 milligrams of sodium, which is three to eight grams of salt (one teaspoon is about five grams).