Tag Archives: Health Infographics

NUTRITION INFOGRAPHIC: “GOOD AND BAD FATS”

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COMMENTARY:

Water, the miracle molecule, proteins and fats are the very essence of life. Water does not dissolve fat, allowing for the cell membranes, and the compartmentalization of metabolic activity that allows life to happen.

FAT IS ESSENTIAL TO LIFE. Alas, all fats are not equally beneficial to nutrition, as the article stresses. Trans-fats, partially hydrogenated fatty acids produced mainly by industry, are the worst, acting to stimulate cholesterol synthesis, produce inflammation and damage the endoplasmic reticulum.

Their use has been banned in most countries. Saturated fat has been widely condemned, is not as good as the mono- and polyunsaturated fats, but not as bad as trans-fats. Some of life’s most delicious foods, such as cheeses, contain saturated fats, but it is best to keep down their consumption.

Remember that the first bite of something savory tastes the best; prevent habit from shoveling it down. Unsaturated fats are found in oily fish, which should be part of your diet.

Vegetables such as nuts, seeds, olives, and avocados are sources of “good fat” and should comprise 10-15% of your calories. Fats, compared to carbohydrates, contribute almost twice as many calories to your diet on a weight basis, and it’s easy to get carried away.

Total calories must be kept under control. STAY HEALTHY!

–Dr. C

INFOGRAPHICS: “HOW TO ACHIEVE YOUR WEEKLY RECOMMENDED EXERCISE”

COMMENTARY

The idea of “METS” as a unit of energy expenditure is interesting and practical. I agree that EXERCISE IS IMPORTANT.

Frank Wilczek, in an article on Dyson Freeman, talked about another unit that I find even more interesting . He proposed that 100 Watts be the unit of energy expenditure. This is (approximately) the energy used in an old 100 Watt incandescent light bulb. It is also the amount of energy used by the “average” human on a 2000 Calorie diet.

Using this unit, the average U.S. Citizen uses 95 units, compared to a 25 unit world average. The suns output is 5 X ten to the fourteenth power, of which 1X ten to the fourth power units lands on earth. Good cocktail information.

I also read that a professional cyclist has an output of only 400 watts, vs. the 14 Mets mentioned in the article.but when I read that the human body is only 20-25% efficient in converting Calories to Watts  of Output, 14 Mets made more sense.

—Dr. C.