To live healthier you must exercise and eat right. But just like with exercise, overdoing it on healthy food can have a negative effect. For many active diets the first mistake is focusing on too few foods or food groups and missing the essential nutrients that come with variety. The second and third mistakes are eating too many fortified foods and just eating too much, period. Even good-for-you foods can have plenty of calories. So be careful of a high protein diet of meats, eggs, tofu, nuts and those protein powders. Overconsuming them can be hard on your kidneys and can also leech calcium from your bones. In fact protein fortified bars and drinks that contain far more protein than your body can use. So cut down on the protein. An adult needs 0.4 gram of protein per pound of body weight per day. If you weigh 160 pounds, that’s 64 grams. To help prevent the muscle loss that naturally occurs with age, people 60 and older should get 0.6 gram per pound. And for weight loss, some research shows that 0.7 gram per pound is beneficial. Still, when you consider that a sandwich with 3 ounces of chicken and an 8-ounce glass of milk have about 40 grams, it’s easy to see why many of us get too much. While there are several studies praising the effects of coffee. Drinking too much can upset your nervous system, leading to accelerated heart rate and sleep problems thanks to the caffeine. Caffeine has also been shown to have addictive properties, and should be consumed minimally if you are pregnant or suffer from many heart conditions. A healthy caffeine consumption is 400 mg per day, the equivalent of two to four 8-ounce cups. Don’t overdo it with fiber. Too much can keep your body from properly absorbing minerals such as iron, zinc, magnesium, and calcium. Aim for 25 to 30 grams daily.
Tuesday, April 10, 2018 | By Chris Malone | No Comments