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How To Eat Healthy and Lose Weight
This lens describes general rules for eating healthy and losing weight without depriving yourself. Also, it details the main vitamins and minerals your body needs, where to find them, and what happens if you don't get the vitamins and minerals your body requires.
Current Obesity Statistics In The U.S.
58 Million Overweight
40 Million Obese
3 Million MORBIDLY OBESE
76% increase in Type II Diabetes in adults 30-40 years old since 1990
26% of obese people have high blood pressure
30% of gall bladder surgeries related to obesity
42% of breast and colon cancer diagnosed in obese people
70% of cardiovascular disease related to obesity
80% of Type II diabetes cases related to obesity
General Rules Of Thumb For Eating Healthy
If you want to be healthy and lose weight, you don't need to go on a diet per say. The best way to lose weight and get healthier is by eating right. Here are some general rules to follow to accomplish that.- Eat natural foods!! This is the most important one. Make sure you are eating fruits, vegetables, meats, and grains that are processed as little as possible. If you can't get fresh fruits and vegetables, buy frozen. They are fresher than canned and don't contain all the extra salt.
- If you can't pronounce it, don't eat it!! Read the ingredients on the premade and snack foods you buy. If the majority of the ingredients are things you need a degree in organic chemistry to pronounce, you probably shouldn't be putting them into your body.
- Avoid foods that are labeled "Diet" "Light" or "Low Fat". I know, this goes against everything you hear in the media about losing weight. However, those foods that are engineered to meet the criteria for these labels contain all kinds of chemicals, artificial flavors, colors, and the like that your body does not need.
- When reaching for a drink to have with your meal, stick with ones that are natural - milk, water, juice. If you want to have something sweet, try tea instead of soda. It contains more calories than milk or water, and, yes, it has sugar in it, but it also contains antioxidants and enzymes which help your body fight off bacteria.
- If your goal is to lose weight, instead of restricting what you are eating, try eating 6 to 8 small meals everyday. Once you reach your goal, cut it down to 4 or 5 meals per day. This keeps your metabolism working harder all day long by constantly keeping it busy.
- Eat until you do not feel hungry anymore, not until you feel full.
- Eat slowly, and chew your food well. This not only aids in digestion, but also gives your body a chance to register that you are eating and relieves the hunger feeling.
Stumble It! Benjamin Disraeli
The health of the people is really the foundation upon which all their happiness and all their powers as a state depend.
Water Soluble Vitamins
What are water soluble vitamins? Well, they are vitamins that you need to put into your body everyday. Since they are stored inside the water in your body, what you do not use is released when you sweat or go to the bathroom. Your body does not keep extra stores of these vitamins on hand. The majority of vitamins you need are this type including all of the B vitamins, vitamin C, and vitamin H. Not getting enough of any of these vitamins in your diet can have serious effects on your health.
Vitamin B1 AKA Thiamin
What it does
If You Don't Get Enough
Symptoms of vitamin B1 deficiency include:
- Helps convert the carbohydrates you eat into energy
- Helps with the maintenance of a normal nervous system, muscles, and heart
- Is needed for energy production in the brain
If You Don't Get Enough
Symptoms of vitamin B1 deficiency include:
- Fatigue
- Depression
- Appetite and Weight Loss
- Muscle Weakness
- Forgetfulness
Food Sources
Vitamin B1 is found in soybeans, beans, brown rice, and whole grains
Vitamin B2 AKA Riboflavin
What it does
If You Don't Get Enough
Symptoms of vitamin B2 deficiency include:
Food Sources
Vitamin B2 is found in peanuts, eggs, some fish, and organ meats - such as liver.
- Helps convert food into useable energy
- Helps maintain normal function of the skin and the nervous and digestive systems
- Helps lower cholesterol and triglycerides in the blood
- Dilates blood vessels for good circulation
- Helps to regulate blood sugar
If You Don't Get Enough
Symptoms of vitamin B2 deficiency include:
- Muscle weakness
- Fatigue
- Headaches
- Dry, irritated skin
- Irritability
Food Sources
Vitamin B2 is found in peanuts, eggs, some fish, and organ meats - such as liver.
Vitamin B6 AKA Pyridoxine
What it does
If You Don't Get Enough
Symptoms of vitamin B6 deficiency include:
Food Sources
Vitamin B6 can be found in nuts, beans, whole grains, legumes, bananas, seeds, and brussels sprouts
- Helps with the breakdown of protiens and amino acids in foods
- Maintains hormonal balance
- Maintains proper immune system function
- Aids in cell multiplication
- Maintains healthy skin and mucous membranes
If You Don't Get Enough
Symptoms of vitamin B6 deficiency include:
- EEG - electrical waves in the brain - abnormalities
- Poor coordination
- Depression
- Convulsions
- Glucose intolerance - symptoms of diabetes or hypoglycemia
- Anemia
Food Sources
Vitamin B6 can be found in nuts, beans, whole grains, legumes, bananas, seeds, and brussels sprouts
Vitamin B9 AKA Folic Acid
What it does
If You Don't Get Enough
Symptoms of vitamin B9 deficiency include:
Food Sources
Vitamin B9 can be found in liver, whole grains, dark green leafy vegetables, oranges, beans, and peas.
- Is required for metabolism of DNA and cell division
- Essential for tissue growth
- Needed for formation of hemoglobin
- Maintains the nervous system, intestinal tract, sexual organs, and normal patterns of growth
If You Don't Get Enough
Symptoms of vitamin B9 deficiency include:
- Anemia
- Miscarriages
- Birth Defects
- Depression
- Increased risk of cervical cancer
Food Sources
Vitamin B9 can be found in liver, whole grains, dark green leafy vegetables, oranges, beans, and peas.
Vitamin B12 AKA Cyanocobalmin
What It Does
If You Don't Get Enough
Symptoms of vitamin B12 deficiency include:
Food Sources
Vitamin B12 can be found in lean meats, liver, kidneys, milk, saltwater fish, and oysters.
- Essential for DNA synthesis
- Red blood cell formation
- Maintains central nervous system
If You Don't Get Enough
Symptoms of vitamin B12 deficiency include:
- Abnormalities in the brain and spinal cord
- Sore tongue
- Bleeding gums
- Paleness
- Anorexia
- Nausea
- Shortness of breath
- Confusion
- Headaches
- Memory loss
Food Sources
Vitamin B12 can be found in lean meats, liver, kidneys, milk, saltwater fish, and oysters.
Vitamin B5 AKA Pantothenic Acid
What It Does
If You Don't Get Enough
Vitamin B5 deficiency is very rare. As such, symptoms of deficiency are still undefined.
Food Sources
Vitamin B5 can be found in most plant and animal foods, organ meats, whole grains, legumes, sweet potatos, and strawberries.
- Helps synthesize and metabolize fats
- Needed for production of adrenal homones
- Necessary for normal growth and development
If You Don't Get Enough
Vitamin B5 deficiency is very rare. As such, symptoms of deficiency are still undefined.
Food Sources
Vitamin B5 can be found in most plant and animal foods, organ meats, whole grains, legumes, sweet potatos, and strawberries.
Vitamin H AKA Biotin
What It Does
If You Don't Get Enough
Food Sources
Vitamin H can be found in cheese, organ meats, nuts, eggs, and whole wheat.
- Assists in the formation of fats
- Assists in the metabolism of amino acids and carbohydrates
If You Don't Get Enough
- Fatigue
- Insomnia
- Depression
- Loss of Appetite
- Smooth, pale tongue
- Skin disorders
- Anemia
- Hair loss
- Loss of muscular reflexes
- High cholesterol
Food Sources
Vitamin H can be found in cheese, organ meats, nuts, eggs, and whole wheat.
Vitamin C AKA Ascorbic Acid
What It Does
If You Don't Get Enough
Food Sources
Vitamin C can be found in fruits, vegetables, and vitamin fortified foods - such as cereals.
- Needed for the formation of collagen
- Needed for healthy bones, teeth, skin and muscles
- Assists in the healing of wounds and fighting infection
- Necessary for the absorption of iron and the metabolism of folic acid and amino acids
- Can inhibit the development of cancer cells
If You Don't Get Enough
- Shortness of breath
- Digestive difficulties
- Bruising
- Frequent infections
- Anemia
- Slow healing wounds
- Bleeding gums
- Loose teeth
- Skin hemmorages
Food Sources
Vitamin C can be found in fruits, vegetables, and vitamin fortified foods - such as cereals.
"Health is worth more than learning - Thomas Jefferson"
Resources For Vitamin Rich Meals
The Professional Chef's Techniques of Healthy Cooking, Second Edition
Amazon Price: (as of 11/09/2009) 
Cooking for Healthy Living
Amazon Price: (as of 11/09/2009)
Cooking for Healthy Healing, Book Two: The Healing Recipes
Amazon Price: (as of 11/09/2009)
Fat Soluble Vitamins
Fat soluble vitamins are those vitamins that your body stores within the fat in your body until they are needed. These vitamins are needed in small doses and it is best to get them from your food. Taking extra supplements of these vitamins can cause you to overdose on them. Fat soluble vitamins include vitamins A, D, E and K.
Vitamin A AKA Beta-Carotene
What It Does
If You Don't Get Enough
Symptoms of vitamin A deficiency include:
Food Sources
Vitamin A or Beta Carotene can be found in cheese, eggs, butter, chicken, liver, broccoli, carrots, spinach, canteloupe, mangoes, and peaches.
- Essential for function of the eyes
- Bone development
- Reproduction
- Maintain cell membranes and mucous membranes
If You Don't Get Enough
Symptoms of vitamin A deficiency include:
- Night blindness
- Skin changes
- Weight loss
- Poor bone growth
- Weakened tooth enamel
- Changes in mucous membranes
- Prone to respiratory infections
Food Sources
Vitamin A or Beta Carotene can be found in cheese, eggs, butter, chicken, liver, broccoli, carrots, spinach, canteloupe, mangoes, and peaches.
Vitamin D AKA Calcitrol
What It Does
If You Don't Get Enough
Symptoms of vitamin D deficiency include:
Food Sources
Vitamin D can be produced by your body from exposure to sunlight. It can also be found in fortified milk, fish oil, salmon, mackerel, herring, and sardines.
- Aids in the absorption and use of calcium and phosphate
- Essential for the formation of bones and teeth
- Can inhibit cancer cell growth
- Decreases the risk of colon cancer
If You Don't Get Enough
Symptoms of vitamin D deficiency include:
- Pain in the ribs, lower spine, pelvis, and legs
- Weak muscles
- Muscle spasms
- Brittle, easily fractured bones
Food Sources
Vitamin D can be produced by your body from exposure to sunlight. It can also be found in fortified milk, fish oil, salmon, mackerel, herring, and sardines.
Vitamin E
What It Does
If You Don't Get Enough
Symptoms of vitamin E deficiency include:
Food Sources
Vitamin E can be found in green leafy vegetables, wheat germ, and nuts.
- Antioxidant
- Protects red blood cell membranes
- Reduces cholesterol
- Helps with immune system function
If You Don't Get Enough
Symptoms of vitamin E deficiency include:
- Fatigue
- Apathy
- Inability to concentrate
- Irritability
- Decreased sexual performance
- Muscle fatigue
Food Sources
Vitamin E can be found in green leafy vegetables, wheat germ, and nuts.
Vitamin K
What It Does
If You Don't Get Enough
Symptoms of Vitamin K deficiency include:
Food Sources
Vitamin K can be found in dark green leafy vegetables, broccoli, Brussels sprouts, liver, egg yolks, and herbal and green teas.
- Manufacture of clotting factors in blood
- Normal growth and development
- Aids with calcium retention in bones
If You Don't Get Enough
Symptoms of Vitamin K deficiency include:
- Abnormal blood clotting
- Blood in the urine
- Gastric bleeding
- Bruising
Food Sources
Vitamin K can be found in dark green leafy vegetables, broccoli, Brussels sprouts, liver, egg yolks, and herbal and green teas.
Minerals
Along with vitamins, there are several essential minerals that your body needs for normal, healthy function.
Calcium
What It Does
If You Don't Get Enough
Symptoms of calcium deficiency include:
Food Sources
Calcium can be found in dairy products, spinach, kale, turnips, collard greens, mustard greens, broccoli, tofu, carob flour, almonds, sunflower seeds, raisins, brown rice, and dried prunes.
- Development and maintenance of bones and teeth
- Needed for muscle contraction
- Regulates neurotransmitter release
- Regulates heartbeat
- Normal blood clotting
If You Don't Get Enough
Symptoms of calcium deficiency include:
- Bone loss
- Muscle and leg cramps
- High blood pressure
- Increased risk of colon cancer
Food Sources
Calcium can be found in dairy products, spinach, kale, turnips, collard greens, mustard greens, broccoli, tofu, carob flour, almonds, sunflower seeds, raisins, brown rice, and dried prunes.
Potassium
What It Does
If You Don't Get Enough
Symptoms of potassium deficiency include:
Food Sources
Potassium can be found in fresh vegetables and fruits and unprocessed meats and fish.
- Important for proper heart and brain function
If You Don't Get Enough
Symptoms of potassium deficiency include:
- Fatigue
- Irritability
- Weakness
- Heart irregularities
- Muscle weakness
- Altered nerve function
Food Sources
Potassium can be found in fresh vegetables and fruits and unprocessed meats and fish.
Magnesium
What It Does
If You Don't Get Enough
Symptoms of magnesium deficiency include:
Food Sources
Magnesium can be found in tofu, legumes, seeds, nuts, whole grains, and green leafy vegetables.
- Important for formation and maintenance of bones
- Healthy function of brain, heart, liver and kidneys
If You Don't Get Enough
Symptoms of magnesium deficiency include:
- Fatigue
- Mental confusion
- Irritability
- Muscle weakness
- Muscle cramps
- Anorexia
- Insomnia
- Problems with nerve conduction
Food Sources
Magnesium can be found in tofu, legumes, seeds, nuts, whole grains, and green leafy vegetables.
Chromium
What It Does
If You Don't Get Enough
Symptoms of chromium deficiency include:
Food Sources
Chromium can be found in meats and whole grains.
- Aids in metabolism
- Controls blood sugar
- Needed for normal sexual function
If You Don't Get Enough
Symptoms of chromium deficiency include:
- Elevated blood sugar
- Elevated insulin levels
Food Sources
Chromium can be found in meats and whole grains.
Copper
What It Does
If You Don't Get Enough
Symptoms of copper deficiency include:
Food Sources
Copper can be found in oysters and other shellfish, legumes, olive oil, almonds, hazelnuts, walnuts, pecans, barley, whole wheat, and coconut.
- Important for brain and liver function
- Maintenance of bones, skin, bone marrow, and muscles
If You Don't Get Enough
Symptoms of copper deficiency include:
- Rupture of blood vessels
- Osteoporosis
- Bone and joint changes
- High cholesterol
- Brain disturbances
Food Sources
Copper can be found in oysters and other shellfish, legumes, olive oil, almonds, hazelnuts, walnuts, pecans, barley, whole wheat, and coconut.
Iodine
What It Does
Iodine is essential for the creation of thyroid hormones.
If You Don't Get Enough
Symptoms of iodine deficiency include:
Food Sources
Iodine can be found in seafood and kelp as well as in iodized table salt.
Iodine is essential for the creation of thyroid hormones.
If You Don't Get Enough
Symptoms of iodine deficiency include:
- Goiter - abnormal swelling of the thyroid gland
- Growth retardation
- Miscarriages
Food Sources
Iodine can be found in seafood and kelp as well as in iodized table salt.
Iron
What It Does
Iron is essential for the formation of hemoglobin in the blood.
If You Don't Get Enough
Iron deficiency is the most common mineral deficiency in the United States. Symptoms of deficiency include:
Food Sources
Iron can be found in kelp, Brewer's yeast, wheat bran, liver, beef, sunflower seeds, almonds, dried prunes, beans, tofu, and broccoli.
Iron is essential for the formation of hemoglobin in the blood.
If You Don't Get Enough
Iron deficiency is the most common mineral deficiency in the United States. Symptoms of deficiency include:
- Impaired oxygen delivery to the body
- Anemia
- Impaired function of the immune system
- Decreased energy
- Menstrual abnormalities
Food Sources
Iron can be found in kelp, Brewer's yeast, wheat bran, liver, beef, sunflower seeds, almonds, dried prunes, beans, tofu, and broccoli.
Manganese
What It Does
If You Don't Get Enough
Symptoms of manganese deficiency include:
Food Sources
Manganese can be found in pecans, Brazil nuts, almonds, barley, rye, buckwheat, split peas, spinach, oats and oatmeal, peanuts, raisins, Brussels sprouts, cornmeal, brown rice, carrots, broccoli, meats, dairy products, and poultry.
- Healthy growth and reproduction
- Helps with healing sprains, strains, and inflammation
If You Don't Get Enough
Symptoms of manganese deficiency include:
- Metabolic disturbances
- Skin rash
- Hair and nail changes
Food Sources
Manganese can be found in pecans, Brazil nuts, almonds, barley, rye, buckwheat, split peas, spinach, oats and oatmeal, peanuts, raisins, Brussels sprouts, cornmeal, brown rice, carrots, broccoli, meats, dairy products, and poultry.
Selenium
What It Does
If You Don't Get Enough
Symptoms of selenium deficiency include:
Food Sources
Selenium can be found in wheat germ, Brazil nuts, oats, bran, barley, orange juice, garlic, brown rice, and whole wheat.
- Antioxidant
- May help lower risk of certain cancers
- Helps the body eliminate heavy metals, such as lead
- Lowers the risk of cateracts
If You Don't Get Enough
Symptoms of selenium deficiency include:
- Muscle weakness
- Heart disturbances
Food Sources
Selenium can be found in wheat germ, Brazil nuts, oats, bran, barley, orange juice, garlic, brown rice, and whole wheat.
Zinc
What It Does
Zinc is essential for the action of thymic hormones, insulin, and growth hormones.
If You Don't Get Enough
Symptoms of zinc deficiency include:
Food Sources
Zinc can be found in oysters, shellfish, fish, red meat, pumpkin seeds, ginger root, split peas, Brazil nuts, whole wheat, rye, oats, peanuts, lima beans, almonds, potatos, garlic, carrots, and black beans.
Zinc is essential for the action of thymic hormones, insulin, and growth hormones.
If You Don't Get Enough
Symptoms of zinc deficiency include:
- Skin changes
- Diarrhea
- Hair loss
- Menstrual disturbances
- Recurrent infections
Food Sources
Zinc can be found in oysters, shellfish, fish, red meat, pumpkin seeds, ginger root, split peas, Brazil nuts, whole wheat, rye, oats, peanuts, lima beans, almonds, potatos, garlic, carrots, and black beans.
Boron
What It Does
If You Don't Get Enough
Symptoms of boron deficiency include an increased risk of post-menopausal bone loss.
Food Sources
Boron can be found in most fruits and vegetables.
- Bone and joint function
- Absorption of calcium and magnesium
If You Don't Get Enough
Symptoms of boron deficiency include an increased risk of post-menopausal bone loss.
Food Sources
Boron can be found in most fruits and vegetables.
Helpful Links For Eating Healthy and Losing Weight
Books On Eating Healthy
Eat This Not That!: Thousands of Simple Food Swaps That Can Save You 10, 20, 30 Pounds-or More! by David Zinczenko, Matt Goulding
<b><i>Eat what you want, when you want more...0 points
Eat Right 4 Your Type: The Individualized Diet Solution to Staying Healthy, Living Longer & Achieving Your Ideal Weight by Peter J. D'Adamo
<b>New York Times best seller</b><p more...0 points
The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why by Jonny Bowden
A complete guide to the healthiest foods you can e more...0 points
The Eat-Clean Diet Cookbook: Great-Tasting Recipes That Keep You Lean by Tosca Reno
Tosca Reno is not only a health and fitness expert more...0 points
Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss by Joel Fuhrman
When Mehmet Oz or any of New York's leading doctor more...0 points
Grams of Protein Needed Each Day
- Children Ages 1 - 3 = 13 grams
- Children Ages 4 - 8 = 19 grams
- Children Ages 9 - 13 = 34 grams
- Girls Ages 14 - 18 = 46 grams
- Boys Ages 14 - 18 = 52 grams
- Women ages 19 and older = 46 grams
- Men ages 19 and older = 56 grams
Eat Healthy and Lose Weight
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Reader's Comments and Feedback
JaysAcai wrote...
Very good information you've presented here. I like your listing of the vitamins and also specifying which ones are fat soluble - great point there! I believe the key to our future health and well-being is getting back to normal, natural whole foods vs all the processed junk out there. It's not cheaper to spend less on cheap, processed food when you wind up spending much more on health care, exercise and diets later on because of what you've been eating! Thanks for sharing :-)
Posted February 01, 2009
DrGerardMusante wrote...
Very nice lens. There's a lot of helpful information and resources here for people who want to learn healthy eating habits. Please feel free to visit my lens and say hello when you have the chance.
Posted November 15, 2008
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by sunshine28083
I am a married mother of four boys - ages 9, 7, and 2 year old twins. I hold a bachelor's degree in Secondary English Education, several certification... (more)
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