Nutrition in Men

Over the past few decades, there have been conflicting ideas about what constitutes healthy eating. This has resulted in many opinions on what makes up healthy food choices and good nutrition. Nutrition is defined as the processes by which an animal or plant takes in and utilises food substances. Essential nutrients include protein, carbohydrate and fat in varying amounts, as well as electrolytes (substances like sodium). Normally, 85% of daily energy use is from fat and carbohydrates and 15% from protein. In humans, nutrition is mainly achieved through the process of putting foods into our mouths, chewing and swallowing it. The required amounts of the essential nutrients differ by age and the body's state. In men, required components of nutrition are affected by physical activity, composition of diet, diseases present (eg. prostate cancer), and drugs.  

Energy

For weight to remain stable, the total amount of calories that are consumed must not exceed the total that we use up through metabolic processes (such as exercising, sweating and breathing). Energy intake must match energy output.

The average energy intake is about 2800 kcal/d for men, although these estimates vary with body size and activity level.

Protein

Dietary protein includes both essential and nonessential amino acids that are required for protein synthesis. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine/cystine, phenylalanine/tyrosine, threonine, tryptophan, and valine. Protein is important for the production, maintenance and repair of tissues in the body. When energy intake is insufficient, protein intake must be raised. This is because ingested amino acids are preferentially directed towards pathways of glucose (formation) synthesis and oxidation.

For adults, the recommended dietary allowance for protein is about 0.6 g/kg body weight per day. Animal proteins tend to include highest amounts of proteins, followed by legumes (beans), cereals (rice, wheat, corn), and roots.

The male human body requires more protein during growth and when recovering from a state of malnutrition. In some disease states such as liver disease and kidney disease, the amount of protein consumed must be watched. In liver disease such as cirrhosis (increased fibrous tissue, nodules and disruption of the liver structure) normal protein intake can result in a state of confusion.

Fats

Fats are a concentrated and rich source of energy. It is recommended that fat intake total no more than 30% of calories. Saturated fat and trans-fat should be limited to less than 10% of calories, and polyunsaturated fats to less than 10% of calories. The rest of the fat intake should consist of monounsaturated fats.

Trans fats: These fats are artificially created through a chemical process. This solidifies the oil and limits the body's ability to regulate its cholesterol. These fats are considered to be harmful to your health. Trans fats are found mainly in deep-fried fast foods and processed foods made with margarine. Saturated fats: This type of fat is found in foods such as butter and beef fat. Polyunsaturated fats: This group includes omega 3 and 6 essential fatty acids (EFA's).There are high levels found in fish oil, vegetable and nut oils. Monounsaturated fatty acids: This is found mainly in chicken fat and vegetable oils such as olive, canola and peanut oil.

Carbohydrates

Carbohydrates should make up at least 55% of total calories. The brain is a special part of the body that depends primarily on glucose for its energy and requires about 100 g/day of glucose for fuel. In some situations, the body can compensate for decreased levels of carbohydrates, by using alternative energy pathways, such as burning fatty acids.

Water

For adults, 1 to 1.5 mL water per kcal of energy expenditure is usually sufficient to allow for normal changes in physical activity, sweating, and solute load of the diet.

Water losses consist of 50 to 100 mL/day through the faeces (stools), 500 to 1000 mL/day by evaporation, and approximately 1000 mL/day in the urine. If external losses increase, we must increase the amount of water we ingest. In special circumstances such as diarrhoea and vomiting, water requirements further increase.

As discussed above, carbohydrates should make up at least 55% of total daily calories. In more recent times, the quality and also quantity of these carbohydrates has been shown to be important in blood sugar control. Even though different foods may contain the same amounts of carbohydrates, the effects on blood sugar control may be totally different. This has lead to the development of measures such as the glycaemic index (GI) and glycaemic load (GL) of a food product.

Low GI and GL foods have been shown to be associated with health advantages such as a decrease in blood sugar levels. In men, required components of nutrition are affected by factors such as physical activity, composition of diet and diseases present (eg heart disease and strokes). Long term control of blood sugar levels helps control risk factors for these conditions, such as high cholesterol and blood pressure.

The glycaemic Index (GI) is obtained by measuring the effect that a carbohydrate containing food has on blood sugar levels, compared to the effect of the same amount of pure sugar, on blood sugar levels. The following ranges are usually applied to determine the GI of a particular food:

Low GI - 55 or less. Medium GI - 56 to 69. High GI - 70 or more.

Foods with a low GI (less than 55) means that they cause a slower and lower rise in blood sugar levels. These include: breads such as mixed-grain and oat breads, barley, pasta, noodles, beans, sweet potatoes, green peas and milk. Foods with a high GI (greater than 70) means that they cause a faster and higher rise in blood sugar levels. High GI foods include: white bread, steamed white rice, chips and coffee.

By aiming to incorporate low GI foods into your diet, this will help bring down the average GI of your meal and prevent sudden increases in blood sugar levels. Foods with a low GI are often more healthy and nutritious. These foods allow blood sugar levels to be sustained at a lower level over a longer period of time.

After we consume carbohydrate containing foods, the body signals the pancreas to secrete a hormone called insulin to break it down. Insulin acts to lower the body's sugar levels. When the blood sugar levels decrease to a particular level, the brain is sent a signal and we become hungry again. By consuming low GI foods, you are more likely to be satisfied and feel full for longer periods of time. This helps in maintenance of a healthy weight and avoiding the development of diseases such as high cholesterol, increased blood pressure levels and heart disease. The glycaemic load of a food ranks the effect of a specific serving size of that food on the blood sugar levels.

GL ranges

The following ranges are usually applied to determine the GL of a particular food:

Low GL - 10 or less. Medium GL - 11 to 19. High GL - 20 or more.

The following values are applied to define the GL per day:

Low GL - less than 80. High GL - more than 120.

Foods with a low GL means that they cause a more steady and lower rise in blood sugar levels. These include: many fruits and vegetables. Foods with a high GL means that they cause a faster and higher rise in blood sugar levels. High GL foods include those such as white rice and refined snack foods such as chips and sweetened drinks. Generally, foods with a low fibre content and high carbohydrate levels have high GI and GL values, whereas those with high fibre contents have lower GLs.

For more information on the glycaemic index and glycaemic load, and tips on how to incorporate foods with a low GL into your lifestyle visit other articles on Glycaemic Index (GI) and Glycaemic Load (GL).

Medical conditions

There is strong evidence that Western style diets rich in fatty foods, red meats, high salt and sugar levels, are associated with a substantially increased risk for obesity, type 2 diabetes, and heart disease. Men are most at risk of developing diet related diseases:

Men have approximately 1.5 - 2 times the death rate of total cardiovascular diseases as women. Men have approximately 1.5 times the death rate of total cancers compared to women. Men have approximately 2 times the death rate of lung cancer compared to women. Men have approximately 1.5 times the death rate of colorectal cancer as women.

This increased incidence of diet related diseases emphasizes the importance of a healthy diet and lifestyle in men, to decrease both morbidity and mortality. There is worldwide evidence demonstrating the link between a high fat diet and the development of invasive prostate cancer. The tendency for growth and metastases of prostate cancer is highest in countries with high fat content in their diets, such as Western Europe and the United States.

In particular, studies have shown a strong association between saturated fat intake and prostate cancer. Data from the Health Professionals Follow-up Study supports the link between a high fat diet and increased risk of developing clinically significant prostate cancer. This study involved a group of 51,529 men, who work in the health professions. Total fat consumption was directly related to increased risk of advanced prostate cancer for high versus low fat intake. This association was due primarily to animal fat.

Obesity

This occurs when the total amount of calories that are consumed exceed the total that we use up through metabolic processes (such as exercising, sweating and breathing). Excess weight is associated with many medical conditions on its own such as type 2 diabetes, heart disease, high blood pressure and high cholesterol. More than two thirds of men are overweight or obese.

Diet

Studies have revealed that men eat insufficient amounts of fruits and vegetables. They may also be less aware of the benefits of eating healthily and maintaining good nutrient intake. It is recommended that men eat up to 9 servings of fruits and vegetables a day recommended as part of an active lifestyle.

This information will be collected for educational purposes, however it will remain anonymous.

Good nutrition is important to help us feel our best and maintain our health. However, our lifestyles may be quite hectic and fast paced, leaving us little time to concentrate on eating well. The National Health and Medical Research Council (NHMRC) have released a set of recommended dietary guidelines for Australian adults. The aim of these guidelines is to improve health and wellbeing of the community as a whole. The following recommendations are based on the NHMRC guidelines.

1. Enjoy a wide variety of nutritious foods

No single food can provide you with all the nutrients you need, thus it is important that you choose a wide range of foods from:

Different food groups: e.g. fruits and vegetables; meats; dairy products; and breads and cereals. Within each food group: fruits such as apples, bananas, or oranges.

Variation provides nutrients required to keep healthy, increases consumption of protective factors and minimizes toxicant exposure.  

2. Eat plenty of vegetables, legumes and fruits

Australian Dietary Guidelines recommend at least five servings of vegetables and two of fruit a day. For men, this can be increased to nine servings of fruit and vegetables. This food group is important because they provide:

Fibre:

Helps lower blood cholesterol levels. Slow absorption of foods in bloodstream.

Vitamin C:

Important for maintaining skin's firmness and smooth texture. Maintaining healthy gums. Helping the body absorb iron.

Antioxidants:

Substances that help the body get rid of potentially harmful molecules called free radicals and protect cells against damage.

A serving size can be:

One medium sized fruit or vegetable 1/2 cup raw, cooked, frozen or canned fruits (in 100% juice) or vegetables 3/4 cup of 100% fruit or vegetable juice.

3. Eat plenty of cereals, preferably wholegrain

It is recommended that we eat a variety of cereals ranging from breads, breakfast cereals, to rice and pasta. Insoluble fibre is found mostly in wholegrain products, such as barley, oats and rye, which are important in maintaining regular bowel movements. Wholegrain products are also slowly digested and absorbed, with a lower glycaemic index (GI). Low GI foods have been shown to reduce the risk of Type 2 diabetes and heart disease.

4. Include lean meat, fish, poultry and/or alternatives

Lean meat, fish and poultry are good sources of protein. The guidelines recommend that red meat (beef, lamb and veal) should be eaten 3-4 times a week. Red meat is the best source of iron (helps transport oxygen around the body) and good source of zinc (involved in immune functions) and Vitamin B12 (important in memory and concentration). Fish intake at least twice a week is also recommended, because it is rich in omega 3, which has been shown to lower the risk of heart disease and improve brain development and function.

5. Include milks, yoghurts, cheeses and/or alternatives

Dietary guidelines recommend 2-3 serves of low fat milks, yoghurts and cheeses each day. These are good sources of protein and calcium. A serving includes; 1 cup of milk or yogurt, or 2 slices (40 g) of cheese.

6. Drink plenty of water

The dietary guidelines suggest intake of between 1.5 to 2 litres of fluid per day, preferably of pure drinking water.

7. Limit saturated fat and moderate total fat intake

High levels of these fats have been associated with increased amounts of bad (LDL) cholesterol, fatty arterial deposits, heart disease, Type 2 diabetes and obesity. Cut down on foods which contain saturated fats such as butter, chicken skin, cheese and fats on cuts of meat.

8. Choose foods low in salt

Salt can increase blood pressure, which is associated with a higher chance of heart disease and stroke. You can reduce levels of salt intake by: trying low salt or no added salt foods, not adding salt to cooking, reducing the amount of salty foods consumed (chips, nuts, pickled vegetables) and eating less processed foods.

9. Limit your alcohol intake if you choose to drink

It is important to limit alcohol intake because excess alcohol consumption is associated with high blood pressure and stroke. However, moderate intake of alcohol can reduce the risk of heart disease by increasing the 'good' type of cholesterol (HDL). It is recommended that women limit their alcohol to no more than two standard drinks a day and men to no more than four standard drinks a day.

10. Consume only moderate amounts of sugars and foods containing added sugar

It is recommended that we keep an eye on our total sugar intake. This is because sugars easily add to our total energy intake, increasing our risk of obesity. Sugars can also replace foods, which provide us with important vitamins and minerals.

It is important not to forget about exercise, in conjunction with healthy nutrition to maintain a balanced lifestyle. The National Physical Activity Guidelines for Australians recommends at least 30 minutes of moderate-intensity physical activity on most, preferably all, days of the week. Regular exercise is important to maintain an optimal body weight. Best results are achieved from combining regular physical activity with a healthy, well balanced diet.

Nutrition Women

Nutrition is essential for growth and development, health and well-being. Eating a healthy diet contributes to preventing future illness and death. Dietary factors are associated with leading causes of death among women, such as coronary heart disease, some types of cancer, stroke, and type 2 diabetes mellitus. Nutrition is defined as the processes by which an animal or plant takes in and utilizes food substances. Essential nutrients include protein, carbohydrate and fat in varying amounts, and electrolytes. Normally, 85% of daily energy use is from fat and carbohydrates, and 15% is from protein. In humans, nutrition is mainly achieved through the process of putting food into our mouths, chewing, and swallowing it. The required amounts of the essential nutrients differ with age and the state of the body. In females, required components of nutrition are affected by special states of the body such as pregnancy and lactation, what our diet consists of, and any existing diseases (eg. breast cancer or weakened bones - known as osteoporosis).  

Energy:

For weight to remain stable, the total amount of calories that are consumed must not exceed the total that we use up through metabolic processes (eg. exercising, sweating and breathing). Energy intake must match energy output. The average energy intake is about 1800 kcal/day for women, although this varies with body size and activity level.

Protein:

Protein is important for the production, maintenance and repair of tissues in the body. When energy intake is insufficient, protein intake must be raised. This is because ingested proteins are preferentially directed towards pathways of glucose (sugar) synthesis and oxidation. For adults, the recommended dietary allowance for protein is about 0.6 g/kg body weight per day. Animal proteins tend to include highest amounts of proteins, followed by legumes (beans), cereals (rice, wheat, corn), and roots.  

Fats:

Fats are a concentrated and rich source of energy. It is recommended that fat intake totals no more than 30% of calories. Polyunsaturated fats should be limited to less than 10% of calories, and saturated and trans-fats together to less than 10%. The rest of your fat intake should consist of monounsaturated fats.

Trans-fats: These fats are artificially created through a chemical process. This solidifies the oil and limits the body's ability to regulate its cholesterol. These fats are considered to be harmful to your health. Trans-fats are found mainly in deep-fried fast foods and processed foods made with margarine. Saturated fats: This type of fat is found in foods such as butter and beef fat. Polyunsaturated fats: This group includes omega 3 and 6 essential fatty acids (EFA's).There are high levels found in fish oil, vegetable and nut oils. Monounsaturated fatty acids: This is found mainly in chicken fat and vegetable oils such as olive, canola and peanut oil.

Carbohydrates:

Carbohydrates should make up at least 55% of total calories. The brain is a special part of the body that depends primarily on glucose for it's energy and requires about 100 g/day of glucose for fuel. In some situations, the body can compensate for decreased levels of carbohydrates by using alternative energy pathways, such as burning fatty acids.

Water:

For adults, 1 to 1.5 mL water per kcal of energy expenditure is usually sufficient to allow for normal changes in physical activity, sweating, and solute load of the diet. Water losses consist of 50-100 mL/day through faeces (stools), 500-1000 mL/day by evaporation, and approximately 1000 mL/day through urine. If external losses increase, we must increase the amount of water we ingest. In special circumstances such as diarrhoea and vomiting, water requirements further increase.

As discussed above, carbohydrates should make up at least 55% of total daily calories. In more recent times, the quality and also quantity of these carbohydrates has been shown to be important in blood sugar control. Even though different foods may contain the same amounts of carbohydrates, the effects on blood sugar control may be totally different. This has lead to the development of measures such as the glycaemic index (GI) and glycaemic load (GL) of a food product. Low GI and GL foods are associated with health advantages such as a decrease in blood sugar levels. This is particularly important if you are pregnant, to provide good blood sugar level control for the developing baby. Leading causes of death among women include heart disease, stroke, and type 2 diabetes. Long term control of blood sugar levels helps control risk factors for these conditions, such as high cholesterol and blood pressure. The glycaemic index is obtained by measuring the effect that a carbohydrate containing food has on blood sugar levels, compared to the effect of the same amount of pure sugar. The following ranges are usually applied to determine the GI of a particular food:

Low GI - 55 or less. Medium GI - 56 to 69. High GI - 70 or more.

Foods with a low GI (less than 55) cause a slower and lower rise in blood sugar levels. These include: breads such as mixed-grain and oat breads, barley, pasta, noodles, beans, sweet potatoes, green peas and milk. Foods with a high GI (greater than 70) cause a faster and higher rise in blood sugar levels. High GI foods include: white bread, steamed white rice, chips and coffee. By aiming to incorporate low GI foods into your diet, you will help to bring down the average GI of your meal and prevent sudden increases in blood sugar levels. Foods with a low GI are often more healthy and nutritious. These foods allow blood sugar levels to be sustained at a lower level over a longer period of time. After you consume carbohydrate containing foods, the body signals the pancreas to secrete a hormone called insulin to break the carbohydrate down. Insulin acts to lower the body's sugar levels. When the blood sugar levels decrease to a particular level, the brain is sent a signal and you become hungry again. By consuming low GI foods, you are more likely to be satisfied and feel full for longer periods of time. This helps you to maintain a healthy weight and avoiding the development of diseases such as high cholesterol, increased blood pressure levels and heart disease. The glycaemic load of a food ranks the effect of a specific serving size of that food on the blood sugar levels.

GL Ranges

The following ranges are usually applied to determine the GL of a particular food:

Low GL - 10 or less. Medium GL - 11 to 19. High GL - 20 or more.

The following values are applied to define the GL per day:

Low GL - less than 80. High GL - more than 120.

Foods with a low GL cause a steadier, lower rise in blood sugar levels. These include many fruits and vegetables. Foods with a high GL cause a faster and higher rise in blood sugar levels. High GL foods include white rice and refined snack foods, such as chips and sweetened drinks. Generally, foods with a low fibre content and high carbohydrate levels have high GI and GL values, whereas those with high fibre contents have lower GLs. For more information and tips on how to incorporate foods with a low GL into your lifestyle, visit these pages on glycaemic index (GI) and glycaemic load (GL).

Pregnancy:

There is no doubt about the importance of diet and nutrition in pregnancy. At one end, malnutrition can result in decreased growth of the baby whilst in the womb and problems such as prematurity and anaemia (lack of red blood cells which results in decreased oxygen in the bloodstream). Changes in the diet should occur prior to pregnancy.

Special features to consider in pregnancy:

The mother is carrying and supporting another individual, and therefore needs to increase her nutritional intake and calories. A pregnant woman should receive at least 2000-2500 kcal/day. This is particularly important in the last two trimesters of pregnancy, because of increased demands on both the baby and the mother. Routine supplementation with vitamins and iron should not be necessary during pregnancy, but where there is evidence of dietary insufficiency, iron and vitamin supplements should be given from the first trimester onwards. Pregnant women should avoid excess amounts of vitamin A (more than 10,000 IU per day) as this has been linked to birth defects. Folic acid supplementation prior to pregnancy is recommended, particularly in diabetics, to reduce the risk of neural tube defects. These defects refer to conditions such as spina bifida and anencephaly, which are problems with the development of the spine or brain. They occur very early in pregnancy, often before a woman knows she is pregnant. Many babies with neural tube defects have problems with walking and with bowel and bladder control. In severe cases, it can also be a cause of death. About 1 in every 500 pregnancies is affected by a neural tube defect. The cause for this condition has been linked to lack of folic acid in the mother. Therefore, it is important to ensure folic acid supplementation prior to and especially during the first three months of pregnancy. Carbohydrates are the primary energy source for both the mother and the baby. There is a close correlation between the mother's blood sugar (glucose) level and her baby's sugar levels. Glucose is a major source of energy for the baby. Essential fatty acids play an important part in growth during pregnancy and are an important source of energy. They are also a source of fat soluble vitamins such as Vitamins A, D and K. Substance abuse - smoking, alcohol and recreational drugs not only pose direct health risks, but affect intake of an adequate and balanced diet. For example, smoking has adverse effects on the baby's growth and development due to harmful chemicals such as nicotine and carbon monoxide.

Women should be encouraged to eat at least three healthy meals a day, consisting of servings of food from all five food groups (eg. fruits and vegetables, cereals and wholegrains).

Breastfeeding:

Women who are breastfeeding should increase their daily caloric intake by 300-500 kcal above pre-pregnancy levels and consume 1200 mg/day of calcium.

Foods containing high levels of calcium include:

Dairy products such as milk, buttermilk, yoghurt and cheese. These products are very high in calcium and contain a form of calcium that is easily and efficiently absorbed by the body. Green vegetables such as broccoli, bok choy or pak choy, Chinese cabbage, turnip greens and kale. Canned fish such as sardines or salmon which contain soft bones. Some juices, cereals and breads which have been fortified with extra calcium to help people whose calcium intake from dairy products is inadequate.

There is strong evidence that Western style diets, rich in fatty foods, red meats and high salt and sugar levels, are associated with a substantially increased risk for obesity, type 2 diabetes mellitus, and heart disease. There are particular groups of women at high risk for these conditions: those with a family history of diabetes or heart disease, high blood pressure, high cholesterol, smokers and a past history of heart problems or impaired sugar tolerance. In these groups of women, it is very important to maintain a healthy diet and lifestyle to decrease both morbidity and mortality.

Osteoporosis: There is an increased incidence of osteoporosis (progressive loss of and weakening of bone) in women. During early adolescence and adulthood, it is important for women to eat foods rich in calcium, to build up peak bone mass and reduce the later likelihood of developing osteoporosis. Anorexia Nervosa: Anorexia nervosa (loss of appetite due to a combination of psychological or nervous factors) is a condition affecting mainly younger women. Anorexic patients are often malnourished and deficient in both calories and nutrients. They may also be involved in excessive or vigorous exercise or use laxatives, which leads to further weight loss. People with this syndrome should receive prompt treatment, with education, emotional support and dietary advice. Obesity: This occurs when the total amount of calories that are consumed exceed the total that we use up through metabolic processes (such as exercising, sweating and breathing). Excess weight is associated with many medical conditions on its own such as type 2 diabetes, heart disease, high blood pressure and high cholesterol. A gross measure of the degree of obesity can be determined by the Body Mass Index (BMI). The BMI is caculated by diving the body weight (kg) by the height (m) squared. According to the WHO classification, a BMI from 25-30 is classified as overweight and a BMI>30 is classified as obese.

This information will be collected for educational purposes, however it will remain anonymous.

Iron Deficiency Anaemia: Iron deficiency anaemia (IDA) is a condition where a woman has inadequate amounts iron to meet body demands. The blood in an anaemic person does not carry enough oxygen to the tissues and body organs. This can result in decreased ability to function properly. Iron is important particularly during periods of growth and in pregnancy. IDA is usually due to low levels of iron in the diet or from blood loss. Blood loss can occur during an accident or over a longer period of time, such as in heavy menstruation (monthly loss of blood in women). During their reproductive years, women are more likely to become iron deficient, as they loose 20-40mg of iron per month during menstruation.

A well balanced diet is needed to maintain adequate amounts of iron. Foods rich in iron include lean meat, dried fruits and nuts, wholegrain breads and green leafy vegetables.

Good nutrition is important to help us feel our best and maintain our health. However, our lifestyles may be quite hectic and fast paced, leaving us little time to concentrate on eating well. The National Health and Medical Research Council (NHMRC) have released a set of recommended dietary guidelines for Australian adults. The aim of these guidelines is to improve health and wellbeing of the community as a whole. The following recommendations are based on the NHMRC guidelines.

1. Enjoy a wide variety of nutritious foods.

No single food can provide you with all the nutrients you need, thus it is important that you choose a wide range of foods from:

different food groups e.g. fruits and vegetables; meats; dairy products; and breads and cereals. within each food group. fruits such as apples, bananas, or oranges.

Variation provides nutrients required to keep healthy, increases consumption of protective factors and minimizes toxicant exposure.

2. Eat plenty of vegetables, legumes and fruits.

Australian Dietary Guidelines recommend at least five servings of vegetables and two of fruit a day. This food group is important because they provide: Fibre

Helps lower blood cholesterol levels. Slow absorption of foods in bloodstream.Vitamin C Important for maintaining skin's firmness and smooth texture. Maintaining healthy gums. Helping the body absorb iron.Antioxidants Substances that help the body get rid of potentially harmful molecules called free radicals and protect cells against damage.A serving size can be: One medium sized fruit or vegetable. 1/2 cup raw, cooked, frozen or canned fruits (in 100% juice) or vegetables. 3/4 cup of 100% fruit or vegetable juice.

3. Eat plenty of cereals, preferably wholegrain.

It is recommended that we eat a variety of cereals ranging from breads, breakfast cereals, to rice and pasta. Insoluble fibre is found mostly in wholegrain products, such as barley, oats and rye, which are important in maintaining regular bowel movements. Wholegrain products are also slowly digested and absorbed, with a lower glycaemic index (GI). Low GI foods have been shown to reduce the risk of Type 2 diabetes and heart disease.

4. Include lean meat, fish, poultry and/or alternatives.

Lean meat, fish and poultry are good sources of protein. The guidelines recommend that red meat (beef, lamb and veal) should be eaten 3-4 times a week. Red meat is the best source of iron (helps transport oxygen around the body) and good source of zinc (involved in immune functions) and Vitamin B12 (important in memory and concentration). Fish intake at least twice a week is also recommended, because it is rich in omega 3, which has been shown to lower the risk of heart disease and improve brain development and function.

5. Include milks, yoghurts, cheeses and/or alternatives.

Dietary guidelines recommend 2-3 serves of low fat milks, yoghurts and cheeses each day. These are good sources of protein and calcium. A serving includes; 1 cup of milk or yogurt, or 2 slices (40 g) of cheese.

6. Drink plenty of water.

 The dietary guidelines suggest intake of between 1.5 to 2 litres of fluid per day, preferably of pure drinking water.

7. Limit saturated fat and moderate total fat intake.

High levels of these fats have been associated with increased amounts of bad (LDL) cholesterol, fatty arterial deposits ,heart disease, Type 2 diabetes and obesity. Cut down on foods which contain saturated fats such as butter, chicken skin, cheese and fats on cuts of meat.

8. Choose foods low in salt.

Salt can increase blood pressure, which is associated with a higher chance of heart disease and stroke. You can reduce levels of salt intake by: trying low salt or no added salt foods, not adding salt to cooking, reducing the amount of salty foods consumed (chips, nuts, pickled vegetables) and eating less processed foods.

9. Limit your alcohol intake if you choose to drink.

It is important to limit alcohol intake because excess alcohol consumption is associated with high blood pressure and stroke. However, moderate intake of alcohol can reduce the risk of heart disease by increasing the 'good' type of cholesterol (HDL). It is recommended that women limit their alcohol to no more than two standard drinks a day.

10. Consume only moderate amounts of sugars and foods containing added sugar.

It is recommended that we keep an eye on our total sugar intake. This is because sugars easily add to our total energy intake, increasing our risk of obesity. Sugars can also replace foods, which provide us with important vitamins and minerals.

It is important not to forget about exercise, in conjunction with healthy nutrition to maintain a balanced lifestyle.

The National Physical Activity Guidelines for Australians recommends at least 30 minutes of moderate-intensity physical activity on most, preferably all, days of the week. Regular exercise is important to maintain an optimal body weight. Best results are achieved from combining regular physical activity with a healthy, well balanced diet.

Most common health concerns for the male Australian population

AppId is over the quota
AppId is over the quota

In recent years major health concerns for men in Australia have been caused by high rates of heart disease and stroke. However, cancers have also been leading causes of death with lung cancer, prostate cancer and cancer of the intestines heading the list. Mental health issues have become more recognized as a significant factor as suicide rates are considerably higher amongst men. Lifestyle factors also require careful scrutiny as diabetes is amongst the top 10 leading causes of death for men in Australia. 

Cardiovascular disease, which includes all pathological conditions involving the heart and blood vessels (for example coronary disease, stroke, disease of the blood vessels and heart failure) has been described as the largest health problem in Australia. Coronary heart disease (CHD), including heart attacks (interrupted blood supply to the heart due to a blocked blood vessel) and angina (temporary chest pain caused by reduced blood supply to the heart), has been identified as the most common cause of sudden death in Australia. In a recent survey by the Australian Institute of Health and Welfare, CHD accounted for approximately 21% of deaths in Australia's male population. However, while this remains a worrying figure, death rates due to CHD have been observed to decline in recent years. This encouraging observation may be the result of better prevention strategies and improved treatment approaches.

Stroke is a condition that is experienced when adequate blood supply to the brain becomes interrupted as a result of a blocked or ruptured artery. The outcome of such an event can often manifest as paralysis of different parts of the body or speech problems. In the male Australian population stroke is second only to CHD as a major contributor to death rates, accounting for 7.3% of male deaths in the year 2000. However, similarly to CHD death rates due to stroke have recently been observed to be declining. This is also likely a result of beneficial lifestyle changes and improvements in disease management.  

Cancer is the name given to a condition in which abnormal changes within body cells can cause them to multiply out of control. The resulting growth can damage surrounding tissues and organs and migration of the defective cells to other parts of the body can lead to extensive damage to a wide range of organ systems. Various forms of cancer are amongst the leading causes of death for both the males in Australia. Within the 45 to 64 year age group, cancer has overtaken CHD and stroke as the leading cause of death for men. In 2000, cancer deaths represented 45% of deaths among 55 to 64 year old males in Australia. Recent figures identify lung cancer as the leading cause of cancer related deaths in men in Australia. Annual rates of lung cancer were initially found to increase up until 1982, but since then a steady decline has been observed for the male population. Colorectal cancer represents the second most common cause of overall cancer deaths in Australia, with death rates somewhat higher in the male population. Death rates for this cancer have been more variable over the years. There has been fluctuation in the death rate for males (which was observed to climb between the early 1940s up until 1983). A more recent trend showed a decline in male colorectal cancer death rates. Prostate cancer represents the second most common cause of death for Australian males over the age of 70. The period between 1921 up to the early 1990s saw a slow increase in deaths due to prostate cancer. While a marked increase occurred in the early 1990s, since then an annual decrease in prostate cancer deaths has been observed between 1993 and 2000. However, prostate cancer still remains a major health concern for Australian men.

Type 2 diabetes mellitus (non-insulin-dependent diabetes) is a form of diabetes that usually makes its first appearance in adulthood, typically has milder symptoms than type 1 diabetes mellitus (insulin-dependent diabetes) and can be aggravated by obesity and a sedentary lifestyle. Lifestyle factors are an important contributor to diabetes among the male population. In 2001, studies showed that more men were overweight, while obesity rates (as defined by Body Mass Index (kg/m2) were found to be similar for both sexes in Australia, the United States and Canada. This highlights the need for both sexes to adopt appropriate lifestyle changes as preventative measures against developing type II diabetes.

Mental health is an important consideration for Australian men. Male suicide rates although fluctuating are between three to five times higher than the rest of the population. Since health initiatives have started focusing on combating youth suicide, a shift in suicide rates from high numbers amongst male youths (15-24 year olds) to a decline in youth suicide but increasing trend for suicide amongst older males (within the 25-39 year age group) has been observed. Thus strong incentives remain to direct more research towards elucidation of underlying mental health issues in the male population, in order to develop appropriate and effective preventative strategies for different age group.

AIHW (Australian Institute of Health and Welfare) 2002. Australia’s health 2002. Canberra: AIHW. ABS (Australian Bureau of Statistics) 2001. Causes of death, Australia, 2003. ABS Cat. No. 3303.0. Canberra: ABS. AIHW and Australasian Association of Cancer Registries (AACR) 2001. Cancer in Australia 1998. Cancer Series No. 17. AIHW Cat. No. CAN 12. Canberra: AIHW. Trichopolous D, Frederick PL and Hunter DJ 1996. What causes cancer? Scientific American 275 (3):50-57. AIHW 2003. Are all Australians gaining weight? Differentials in overweight and obesity among adults, 1989-90 to 2001. Canberra: AIHW. WHO (World Health Organization) 2000. Obesity: Preventing and managing the global epidemic. Report of a WHO consultation. WHO Technical Report Series 894. Geneva: WHO. Flegal KM, Carroll MD, Ogden CL and Johnson CL 2002. Prevalence and trends in obesity among US adults, 1999-2000. Journal of the American Medical Association 288 (14):1723-1732. Schoenborn CA, Admas PF and Barnes PM 2002. Body weight status of adults: United States, 1997-98. Advance Data from vital and health statistics; no. 330. Hyattsville, Maryland: National Centre for Health Statistics. Torrance GM, Hooper MD and Reeder BA 2002. Trends in overweight and obesity among adults in Canada (1970-1992): evidence from national surveys using measured height and weight. International Journal of Obesity and Related Metabolic Disorders 26(6):797-804. Cameron AJ, Welborn TA, Zimmet PZ, Dunstan DW, Own N, Salmon J, Dalton M, Jolley D and Shaw JE 2003. Overweight and obesity in Australia: the 1999-2000 Australian Diabetes, Obesity and Lifestyle Study (AusDiab). Medical Journal of Australia178(9):427-432. ABS 2001. National Health Survey: Summary of Results, 2001. ABS Cat. No. 4364.0. Canberra: ABS. Steenkamp M and Harrison JE 2000. Suicide and hospitalised self-harm in Australia. AIHW Cat. No. INJCAT 30. Adelaide: AIHW Injury Research and Statistics Series.

Want To Lose Weight?

AppId is over the quota
AppId is over the quota
What is Customized Fat Loss?
There is nothing like the CFL anywhere. Period
CFL is a professional, truly customized approach to nutrition. CFL is breakthrough nutritional software that when combined with exercise, torches fat in record time while preserving your lean muscle. It is designed to explode you through your fat loss plateau and have you turning heads 365 days a year!

How does it work?
CFL is exact and tailors fat torching nutrition for you in every way possible using 4 patented formulas. These 4 formulas took years of testing and tweaking with world renowned nutritionists, fitness models and big time bodybuilders to perfect. CFL customizes the nutrition to everything about you; your age, weight, height, and metabolism. Most importantly though CFL customizes the nutrition to your true body type and your goal of melting fat fast. CFL specifically allocates your calories and macronutrients throughout the day DEPENDING on when or if you’re working out so that you achieve maximal fat loss quickly. You will give your body exactly what it needs, when it needs it to shed body fat without any muscle loss. On your off day’s from the gym, your recovery nutrition is custom structured to repair and rebuild broken down muscle tissue quickly. Using unique calorie and macronutrient shifting techniques your body’s recovery is extremely rapid and muscle soreness is often 100 % eliminated. CFL provides easy to understand charts and graphs that track your transformation progress and will make sure you are on the fastest pace possible to your new, leaner, head-turning physique.

What if I don’t know my true body type?
Don’t worry, hardly ANYBODY does. This is a HUGE reason why the generic nutrition programs they’re following always fail! I walk you through step by step how to determine your true body type in the program.

Who is CFL for? Who is it not for?
CFL was made for people that are serious about their transformation goals. Men and Women, young and old, as long as you’re serious about accepting the truth and using it to make your dream body your reality,CFL was made for you.

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Good question. You would be out of luck with a lot of programs out there, BUT not with CFL! You see, the nutritional content of your meal is the most important thing. CFL loads 3 customized meal plans for you to choose from each day that meets your nutritional requirements, BUT it also lets you build your own meal plan or make substitutions if you want.CFL has a data base of almost 1400 different foods that you can select from to help you meet the nutritional requirement of a particular meal. There are numerous foods you can choose from for any meal to give your body the nutrition it needs to shed fat fast.

Is it safe to use my credit card online?
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What if it doesn’t work for me?
Well, if you follow CFL it is absolutely impossible that it won’t work for you! That being said, if for you’re not happy for whatever reason, send me an email and you’ll be issued a prompt 100% refund. I want to give you every reason to start getting your new, head turning body today and I don’t want you to risk a penny to do so. I will take all of the risk.
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Weight loss tips

Drinking water 1.5 - 2 liters a day is healthy to your body.

Eating salads with low calories count is very good to our health.

There are vegetables and fruits which possess what is called "Negative Calories Effect", which means that they can help you lose weight by burning calories stored earlier in your body in the form of fat.

Weight Loss Exercises

 The best weight loss exercises don’t require fancy, expensive equipment, so if you’ve bought a treadmill or giant multi-gym station for your home, or if you pay an outrageous amount of money for a gym membership, the truth is you really don’t need those things to lose weight!

I’ll be showing you the 6 best fat burning moves in a moment, but realize you can do fat burning weight loss exercises with only your bodyweight or a set of dumbbells or kettlebells. Heck, I just designed a new fat burning workout program that uses only a medicine ball (and you can make one of those at home for cheap!).

Listen, the most important factor in a weight loss program is diet, not exercise. It doesn’t particularly matter if you use a low-carb diet, the Eat Stop Eat diet, or eat six small meals a day (because those all work), but the truth is you’ll be able to lose a lot of weight with just diet alone.

Weight loss exercises help speed up the fat burning process, but even the best program can’t overcome a bad diet. Here are the top 6 fat burning moves you need in your workout routine…and none of them include traditional slow cardio! If you put these exercises together in a circuit, you’ll burn fat fast in a short amount of time.

Weight Loss Exercise #1 – Squats

It doesn’t matter if you do bodyweight squats, split squats, dumbbell swings, kettlebell snatches, or barbell squats, a good workout routine always includes some type of movement done in the standing position where you push your hips back and get your leg muscles to do a lot of work.

Squats can burn more calories than almost any other movement, so they are mandatory in the Turbulence Training programs. And that’s why these programs help people lose fat fast.

Weight Loss Exercise #2 – Pushing Exercises

To sculpt your upper body (including your chest, triceps, and shoulders), you’ll use a pushing exercise, such as a chest press, or pushup, or overhead press. This can be done with bodyweight, resistance bands, dumbbells, kettlebells or barbells.

Weight Loss Exercise #3 – Pulling Exercises

You will use rows or pull-ups to sculpt the muscles of your upper back. This is important because your back is another hot zone of the body where there is a lot of muscle mass to burn calories. Dumbbells are the best equipment to have for pulling exercises.

Weight Loss Exercise #4 – Single Leg Weight Loss Exercises

You’ll be able to focus in on your weak spots with step-ups, 1-leg hip extensions, split squats, lunges, 1-leg stability ball leg curls, or 1-leg Romanian Deadlifts. Single leg exercises are tough, but the results are worth it.

Weight Loss Exercise #5 – Total Body Ab Exercises

Instead of doing crunches, do planks, side planks, mountain climbers, or one of the stability ball ab exercises instead. These are better for your abs and safer for your low back.

Weight Loss Exercise #6 – Interval Training

Instead of doing slow cardio, use interval training as one of the best weight loss exercises you can do. Sure, you can use cardio machines, but you can also use medicine balls (woodchoppers), kettlebells (swings), or even just your own bodyweight (running in place). Or heck, just get outside and enjoy the fresh air!

The bottom line is that you don’t need to be stuck in a gym to lose weight, there are so many weight loss exercises you can do outside of the gym and you’ll have more fun!

Weight Loss Plan

AppId is over the quota AppId is over the quota Hey everyone,
My name is Josh and I'm 23 years old. I was active for my entire life, playing hockey and baseball weekly, and until recently was in fairly good shape. Studying has taken up the majority of my time since I started medical school, and I have seriously neglected my health. My weight has ballooned to 225 and my height is 6'0, and although I do have a fairly muscular physique, I have definitely developed a beer belly.

Diet: I am trying to cut my calories to approximately 1800 per day maximum, but in reality I am hovering around the 1500 mark. My diet consists of oatmeal for breakfast with blackberries, cold cuts for lunch with vegetables and whole wheat bread and a salad, and finally chicken or salmon for dinner. I have completely been able to exclude snack out of my diet with the exception of 1 pack of thinsations a night to curb my cravings.

Exercise: I do 40 minutes on the elliptical daily and every other day I do weights (bench press, arm curls, dumbbells), and sit-ups.

Any critiques or input would be much appreciated as I have pretty high goals that I hope to maintain. My goal for January 1st is to be close to 200lbs and eventually have a set weight of about 185 lbs.