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Malnourished & Overweight

Article Written By Sky Taylor, Diet Bites

Fact is, many - if not most, overweight individuals are malnourished.  

A common misperception of overweight individuals is, " If an individual is overweight, they are getting all the daily nutrients they require and then some."

The common diet of an overweight individual comprises of foods that are high in calories and high in fat with little, if any necessary nutrients.

Metabolic Lock-Down Due to Poor Dietary Habits

When the body doesn't get the vitamins and minerals it requires, it may feel tired, achy, irritable, as if locked in a mental fog.

Even foods that appear to be filled with precious nutrients on the surface may prove deceptive.  

When vegetables are fried, boiled to death, or nakified (removal of peeling) they lose a great deal of their powerful nutrients. Just as body heat destroys and fights infection, heat applied to vegetables destroys precious  vitamins and nutrients.

When the body is depleted of precious nutrients and reaches a malnourished state - which is a highly delicate and fragile state, it may take several months for the nutrients to be replenished.

Example of Common Fatty Food Favorites Most Loved by Everyone

Donuts, snack cakes, snack pies, candy bars, chips, dip, buttered popcorn, gravy, fatty meats, spreads, French fries, onion rings, cheese, ice cream, sugary drinks - and the list goes on.  

Tips for Those Who May Be Malnourished & Overweight

First of all, you'll want to see your doctor to get a professional opinion. Meanwhile, these nourishing tips may guide you closer to better health and a feeling of well-being:

Vitamin Supplements & Sunshine to Protect Health

The obvious - Take a daily multi-vitamin.

Spend about 10 minutes each day in the sunshine to ensure a healthy intake of Vitamin D. Vitamin D is manufactured within the body and is necessary for bone health - including those healthy choppers.

Vitamin D is commonly known as 'The Sunshine Vitamin' and sunshine propels the body to produce this essential vitamin.

Researchers are discovering that exposure to the sun is a necessary element of good health rather than the touted cancer-monster WHEN enjoyed in savvy moderation. More information on Vitamin D.

Beta Carotene-Rich Foods to Boost Health, Protect & Repair Cell Damage

Take a look at your current daily diet by collecting a three-day journal which contains all the foods you have eaten. How many are green? Yellow? White? Red? And we're not talking about green icing, yellow cheese chips, white gravy and red licorice.

Are you getting enough green and yellow vegetables?   Fruits? Grains? Lean meats?  

Healthy Weight Recommendations, Nutrition Needs

Unsure of the amounts you need for optimum health? Ah - we have that covered in our convenient nutrition guide. Simply click on your current weight in the links below.

Recommended Calorie Needs for Individuals Weighing:

102-110 pounds

111-120 pounds

121-130 pounds

131-140 pounds

141-150 pounds

151-160 pounds

161-170 pounds

171-180 pounds

181-190 pounds

191-200 pounds

201-210 pounds

211-220 pounds

221-230 pounds

231-240 pounds

241-250 pounds

We hope that this article raises awareness of the level of malnutrition in America, as well as other parts of the world.  

Food Pyramid Recommendations

How many servings for each Food Group in the Food Pyramid

Milk, Yogurt & Cheese Food Group: 2-3 Servings

Fruit Group: 2 - 4 Servings

Bread, Cereal, Rice & Pasta Group: 6-11 Servings

Vegetable Food Group: 3-5 Servings

Fats, Oils & Sweets - Use Sparingly

Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group: 2-3 Servings

A Little Exercise for Weight Loss

Even a little exercise is better than no exercise at all.  If you find exercise more a task than fun, try choosing activities that you like to do.

Activities may be as simple as shooting some hoops to taking a walk in the local park.  Quilting, sewing, painting - are all great hobbies that can help supply your body with movement.

Egg Allergies

Some vaccines, including flu vaccines, are prepared with eggs so be certain to inform your doctor if you have OR if you suspect you have, an allergy to eggs.

Diet on the Run

Get those weight loss results hopping without running yourself over.  Although dieting techniques are often controversial, one thing that's certain is that dieting requires total focus.

When we run wild, our diet also tends to run wild.  So if you find that you're constantly moving but you're weight scales aren't, try setting aside time to sit down and take a close look at your diet plan.  

While you're at it, allow time in your busy day to STOP, SIT DOWN and enjoy meal time.  You'll be less apt to snack, and your weight scales will be more apt to start going in the right direction.

Fad Diets

They aren't called Fad Diets for nothing.  But what attracts people to fad diets?  Here's our take:

a catchy name
a catchy menu
peer influence
promises of massive weight loss in minimal time

If you are considering a popular fad diet, be sure it's nutritionally sound - that it incorporates moderate activity.  

Keep in mind that a catchy name, a catchy menu, peer influence and promises of massive weight loss in minimal time don't always add up to Weight Loss Success but there are fad diets that are definitely worth a good look. Choose wisely and be sure and keep your doctor in the loop.

Calorie Saving Sweet Tips

Here are a couple of quick tips for adding sweetness to canned fruit without adding sugary calories:

Purchase fruit canned in natural juice.  If more sweetness is desired, add no calorie sweeteners such as Splenda.

Purchase fruits pre-sweetened with zero calorie Splenda.

When purchasing fruit which has been sweetened with heavy syrup, try draining the fruit thoroughly before consuming.

You'll save a plethora of calories without decreasing the sugary taste of the fruit.

How easy was that!


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