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specific nutrition by age and gender

 

 
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references

 

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DIET GUIDANCE

Below are notes of general interest for everyone's eating habits:
Added March, 2014 Guidance related to binge eating - contributed by the Alcohol Awareness Council

From SCIENCE 10 Dec 2010 pg 1467 - Why Diets Fail - "Bad news for dieters: New research shows that dieting makes the brain more sensitive to stress and the rewards of high-fat, high-calorie treats. And that can cause you to regain lost weight...The team also found that the diet, although short, resulted in long-term changes in gene expression that would undermine any dieter's efforts. The mice that dieted had significantly higher levels of the protein that stimulates cortisol release, indicating higher sensitivity to stress, as well as higher levels of appetite-stimulating hormones after exposure to the high-fat binge food.

Diet Guidance "Cutting back on all types of fat and eating extra carbohydrate will do little to protect against heart disease and will ultimately harm some people.  Instead, replacing saturated fats [red meat] with unsaturated fats
[fish, vegetable oils, esp olive] is a safe, proven, and delicious way to cut the rates of heart disease."
1. avoid transfats, margarine, hydrogenated oils in most cookies
2. avoid simple carbohydrates - sugar, pop, white bread...
3. get unsat'd fats - fish oil, vegetable oils
The fats make you feel full, the carbos leave you feeling hungry, the basis of the Atkins diet.
(Link: Diet Guidance: Source: Eat Drink and Be Healthy, by Walter Willett and Harvard School of Public Health, a 1999 popular nutrition book absolutely worth reading, used as a text in my course this fall: added 6/2009)

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