Diet Recommendations

A healthy diet is essential for brain functioning.

Many kids have the false idea that a low-fat diet is healthy for weight control. Fat is a major component of a healthy diet and is essential to keep our brains and many other organs running properly. Your brain is mostly made of fat, so don't skip out on one of your body's most essential building blocks. Carbohydrates are turned into glucose which is the only fuel that your brain can use for energy. Our neurotransmitters are made from amino-acids which are the breakdown products of protein we eat. Without the right amino-acids, we can make ourselves depressed, anxious and slower thinkers.

A balanced diet of an even proportion of fat, carbohydrates, and protein is probably the best diet for humans. We must also account for activity level when we eat. If you are a couch-potato, the calorie requirements are not the same as if you are an endurance runner.

Some helpful tips

1lb=3500 calories

-if you want to lose a pound or gain a pound, it’s all about the numbers. If you eat 500 calories more than you need, you’ll gain a pound per week (500x7=3500calories=1lb). If you eat less or exercise equivalent to 3500 calories less than your base calorie need, you will lose one pound.

Base calorie need:

-take your weight in lbs and multiply by 12 and that’s the minimum number of calories you need to stay your current weight. If you do lots of physical activity, you may need to multiply by 13 or 14 to get you basic needs. If you need to lose weight, then multiply your target weight by 12 and eat that many calories.

Food Diaries:

-keeping a food diary and using web resources to calculate you total calorie intake, fat/protein/carb balance is really helpful. “Lose It” is a great application if you have an iPhone. Caloriecount.com and livestrong.com are other great resources.