Hey this is Tim Feeser with Freaky50 fitness encouraging you to get health to stay wealthy.
Well today I’d like to go over my meal tables I have created or each one of my meal recipes that are found on my website at www.freaky50fitness.com.
While many recipe books show the number of calories, I believe there is more information we should know when tracking our dietary progress. For example, some recipes give you the total grams of fat on a per serving basis, but not broken down by fat type, namely saturated, monounsaturated and polyunsaturated fats.
In order to expand upon the information provided for a recipe, my team and I spent countless hours researching the nutritional content of foods, with the goal of providing all the information you see in our meal tables.
First a little background on how I’m able to create these tables. Over time I have built a large spreadsheet that contains the nutritional information for a serving of food based on the labels. When the label didn’t have information on a particular nutrient I wanted, I searched for the missing information.
The first thing to note about my nutritional tables is that the rows contain many of the key nutritional information we typically see, with additional informational items I believe are very helpful in managing our diets
The columns in the tables will list the individual ingredients, and how much are included in each meal.
For each ingredient, the specific value for the nutrient is provided, so for example, here we have the calories shown for each item, namely the oatmeal, blueberries and the protein drink.
The total column shows the total for all the ingredients included in the meal, although it should be noted that not all nutrient categories are going to have a total “value” as they are categories where the specific values of each ingredient are not additive.
It is important to understand how much fat we are eating, as well as what type of fat. We actually need fat in our diet, and getting more monounsaturated and polyunsaturated fats is better.
We need Sodium, but we need to be careful on the amount, as a diet too high in sodium can lead to high blood pressure, which leads to heart problems and increased risk of stroke, two of the leading causes of death worldwide. Potassium acts to balance the sodium in our system, so we want to make sure we are getting enough potassium and I show it in the row right below sodium.
Carbs is another area we need to manage in our diets. Notice I say manage versus eliminate. There are certain diets out there that recommend no carbs. That is just non-sense.
Carbs provide the necessary energy we need to function, and its very difficult to function very long without them, let alone stay on a fat burning exercise program, which is beneficial to your heart health and weight loss. Whenever I have tried to cut carbs too much, I feel lethargic, get headaches, and ultimately end up binging on a bunch of carbs I’m raving after the neglect. I don’t recommend trying to eliminate carbs as a long-term dietary strategy.
I believe a balanced approach to carbs is best, and you can get lean while enjoying carbs. You just need to understand how they affect you, and to better manage which ones to eat and when during the day.
Sugars are tied to carbs, and it’s hard to avoid them. But you want to avoid processed sugar white sugar as much as possible. Natural sugars are better, like from fruits that are also full of vitamins.
Protein is another key nutrient we need to make sure we are getting enough of the build and maintain muscle.
In fact, the greater the percentage of muscle mass in your body, the more metabolic you are, meaning you have a higher rate of calorie burn at rest.
This is why once you get lean and mean, it is easier to stay that way.
Fiber is something most of us don’t get enough of. Lacking fiber can put you at a greater risk of certain diseases like colon cancer, which kills quickly.
Now one of the things that really helped me figure out my carb management was learning about the glycemic index, which ranks carb based foods by how they affect your blood sugar after digestion..
The rank index is from 0-100, with the lower the rank, the lower the impact on our blood sugar upon consumption. Consuming higher ranked carbs results in blood sugar spikes which we want to avoid as much as possible.
Now we can use the GI rank data to calculate what is known as the glycemic load for a meal, by using the GI rank and the amount of the carb serving in our meals.
By calculating the GL for each carb based ingredient and summing the results, we get a GL number for our meal.
More details regarding this are presented in my video “The Glycemic Load Explained”.
In the recent past, there was a big supplement craze where many vitamin companies were coming out with products touting the high content of antioxidants. The companies were using data from an extensive USDA study, which looked at the antioxidant power of many foods and spices. The oxygen Radical Absorbance Capacity in foods and spices was measured and used to rank the foods and spices power levels to destroy free radicals, which are cancer-causing cells.
My food tables show the ORAC values determined from the study.
I also have more details about the ORAC values in my video “The ORAC values explained”.
Finally, for the guys, I included the content of vitamin D and Zinc in each of the meals, which are two of the key vitamins and minerals we need to help us naturally maintain out testosterone levels.
Maintaining our testosterone levels as we age is key to helping us keep you muscle mas.
So in summary, to really track your dietary intake, you should tack more than just calories, fat, carbs and protein. Many of these other areas are also very important for your weight loss and fitness success, and we here at freaky50 fitness have put them all in one place.
Feel free to submit us some of your favorite healthy recipes, listing each ingredient and the amount, and well create a food table for you.
I hope this information was useful to you as you strategize on ways to improve your diet, especially ways in which you can track your daily nutrient needs. I thank you for taking the time to read my blog. You can also watch the accompanying video at our YouTube channel Freaky50 Fitness, where we provide ongoing nutrition and fitness tips. Check it out and I encourage you to become a subscriber.