Glen Head, NY
ph: 516-322-2221
Trishoti
FREQUENTLY ASKED QUESTIONS
Body Fat: How is it measured?
Body Fat (BF) is usually given as a percentage of total weight. If a 100lb person has 10% BF, that person has 10lbs of fat and 90 pounds of lean body mass (LBM=water, muscle, bone, etc.).
There are 3500 calories in 1 pound of fat.
For men < 15% is considered athletic, 25% about average.
For women < 22% is considered athletic, 30% about average.
WHAT DOES LOW FAT, FAT FREE, ETC. REALLY MEAN?
Calorie-free: fewer than 5 calories
Low calorie: 40 calories or fewer
Reduced calorie: at least 25% fewer calories than the regular food item has
Fat free: less than ½ gram of fat
Low fat: 3 grams of fat or fewer
Reduced fat: at least 25% less fat than the regular food item has
Cholesterol free: fewer than 2 milligrams cholesterol and no more than 2 grams of saturated fat
Low cholesterol: 20 milligrams or fewer cholesterol and 2 grams or less saturated fat
Sodium free: fewer than 5 milligrams sodium
Very low sodium: fewer than 35 milligrams sodium
Low sodium: fewer than 140 milligrams sodium
High fiber: 5 grams or more fiber
HOW MUCH IS A SERVING?
A serving of meat (boneless, cooked weight) is two to three ounces, or roughly the size of the palm of your hand or a deck of cards.
A serving of chopped vegetables or fruit is 1/2 cup, or approximately half a baseball or a rounded handful but eat as much as you want of your veggies but be careful of the sugar content of the fruit.
A serving of fresh fruit is one medium piece, or the size of a baseball.
A serving of cooked pasta, rice, or cereal is 1/2 cup, or half a baseball or a rounded handful.
A serving of cooked beans is 1/2 cup, or half a baseball or a rounded handful.
A serving of nuts is 1/3 cup, or a level handful for an average adult.
A serving of peanut butter is two tablespoons, about the size of a golf ball
Trans fat comes from adding hydrogen to vegetable oil through a process called hydrogenation. Trans fats are more solid than oil, making them less likely to spoil. Using trans fats in the manufacturing of foods helps foods stay fresh longer, have a longer shelf life and have a less greasy feel.
Initially, trans fats were thought to be a healthy alternative to animal fats because they are unsaturated and come primarily from plant oils. However, in 1990 scientists made a startling discovery: Trans fats appeared to both increase LDL cholesterol and decrease HDL cholesterol. More studies over the years have now confirmed this. Please read through my site for valuable information on cholesterol levels.
WHERE TO FIND MORE INFORMATION
American Council on Exercise
Phone: (800) 825-3636
Internet Address: http://www.acefitness.org/
Weight Control Information Network, NIDDK, NIH, HHS
Phone: (877) 946-4627
Internet Address: http://www.niddk.nih.gov/health/nutrit/win.htm
U.S. Federal Government Nutrition.gov
Internet Address: www.nutrition.gov
American Cancer Society Internet Address: http://www.cancer.org/docroot/PED/ped_3.asp
Glen Head, NY
ph: 516-322-2221
Trishoti