Download - The Fat Resistance Diet

GETTING THE MOST OUT OF THE DIET ANALYSIS SOFTWARE
The Summary page of the Diet Analysis gives you the following useful information:
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Estimated daily intake of calories, protein, carbohydrate, fat, fiber, vitamins,
minerals and carotenoids.
Characteristics of your diet that have been shown to influence health and
longevity:
o How many servings of fruits and vegetables you eat on average each day
o How many servings you eat of fish on average each week
o The percentage of calories that come from foods of low nutritional quality
(“empty calories”).
o The nature of the carbohydrates in your diet, the “glycemic load”.
An estimate of your caloric expenditure (the number of calories you burn each
day) and how that number compares with your estimated caloric intake.
Here is how you can use that information, line-by-line:
Line 1: Estimated Daily Caloric Intake, Empty Calories, Calories Expended.
Empty Calories should amount to no more than 5% of Daily Caloric
Intake. If you are already following The Fat Resistance Diet™, the empty calories
will be zero. If your consumption of empty calories is more than 5%, you can do
better by identifying foods made with added sugar and fat and substituting foods
from our recipes or list of 100-calorie diet saver snacks. To find out which foods in
your diet supply the most (or least calories), select the tab labeled “Nutrition
Itemized Details”. Then double click the “Calories” line and the sources of calories
in your diet will appear.
Calories Expended should be greater than Daily Caloric Intake, if you are
trying to lose weight and the same if you are trying to maintain your weight. If
Calories Expended are less than Daily Caloric Intake, select the tab labeled “Caloric
Expenditure” to see how you are burning up calories each day. Think about types of
physical activity you enjoy and ways to incorporate them into your day more
regularly.
Lines 2-3: Servings of Vegetables, Fruit, Fish and Cruciferous Vegetables.
Servings of Vegetables and Fruits/day should total at least 9 (it will be
if you follow the Fat Resistance Diet). For the best dietary balance, the number of
vegetables should exceed the number of fruits. If the daily number of vegetables is
less than 5, look at the delicious recipes for “Soups, Sides and Dressings” in each
stage of The Fat Resistance Diet and try them. Even if you think you don’t like
vegetables, you’ll be amazed at how easy and pleasurable it is to fill up on them.
Servings of Fish/week should be at least 3. If you think you don’t like
fish, give the seafood dinners in each stage of The Fat Resistance Diet a try.
Servings of Cruciferous Vegetables/week should be at least 4.
Cruciferous vegetables include cabbage, broccoli, cauliflower, kale, Brussel
sprouts. They supply powerful anti-inflammatory, cancer-fighting phytonutrients. If
you think you don’t like crucifers, try our recipes for Big Vegetable Bowl (p 205) ,
Asian Coleslaw ( p 215), Sesame Cabbage (p 216), Stir-Fried Vegetables (p 256),
and Vegetarian Curry ( p 303).
Lines 4-13: Macronutrient Composition
If you are following the Fat Resistance Diet™ and have entered the food frequency
data accurately, no adjustments should be needed. A few definitions may be helpful
in using this part of the report:
Saturated Fat is primarily supplied by meat, dairy and poultry. It should
provide no more than 33% of your total fat calories. If the saturated fat number is
more than one-third of the total “Fat” number, select the tab for “Nutrition Itemized
Details”, double click on line 16 (Saturated Fat) and view the sources of saturated
fat in your diet, so that you can make changes.
Linoleic acid is the leading omega-6 fatty acid in the diet. The number
for linoleic acid should be no more than 25% of the total “Fat” number. If it is
higher, select the tab for “Nutrition Itemized Details”, double click on line 18
(Linoleic Acid) and view the sources of linoleic acid in your diet, so that you can
make changes. Excess omega-6 intake is usually the result of an excess of high
omega-6 oils. Choose olive oil instead.
Oleic acid is the leading monounsaturated fat in the diet. The number for
oleic acid should be greater than the number for saturated fat or linoleic acid. If not,
you may want to replace foods high in saturated fat or linoleic acid with foods high
in oleic acid. Select the tab for “Daily Food Details” and go to the line that starts
with “Food Name”. Place your cursor in the box labeled “Fat” (the cursor arrow
will change both color and direction). Double click the “Fat” box. The foods you
eat will now be arranged according to how much fat they supply, in descending
order. Double click on the first line under “Food Name”. A window will pop up
with the nutritional analysis for the food or food category you have selected. Look
at lines 16, 17 and 18, which are “Saturated fat”, “Oleic Acid” and “Linoleic Acid”.
As you repeat this step for each of the top 4 foods, you can determine which foods
that you are eating give you more oleic acid and less saturated fat or linoleic acid
and which foods have the opposite effect.
Lines 14 and beyond: Micronutrients Outside Recommended Ranges
Listed here are vitamins and minerals for which your estimated intake is outside the
U.S. government’s reference range. Also included are five carotenoids: alpha-
carotene, beta-carotene, cryptoxanthin, lutein and lycopene. Reference ranges for
these have not been established, but ongoing research studies have been used to
indicate optimal levels of consumption. You can double click any item listed here to
view the sources of this in your diet. To increase or decrease your consumption of
this micronutrient, you can increase or decrease your use of the foods that are its
major source. To view a complete analysis of all the micronutrients in your diet,
select the tab labeled “Nutrition Itemized Details” and begin reading down the
“Daily Intake” column. Micronutrients begin at line 5, Calcium.
The Dietary Analysis software is intended for informational purposes only. It is not
intended to assess nutritional status or provide a diagnosis or treatment for any disease. It
utilizes a database employed by the National Institutes of Health for research on the
relationship between diet and cancer. Our version has been used at Johns Hopkins
University to educate medical students about nutrition and to help them analyze their own
dietary habits. We hope you enjoy using it and find the information it supplies a
worthwhile educational experience.
NOTE: You can use the number for Daily Caloric Intake to make sure that your answers
to the food frequency questionnaire are reasonable. First, record the level of your
“Estimated Daily Caloric Intake” from the Summary page, then select the tab
labeled “Caloric Expenditure”. There you will see a number for “BMR” or basal
metabolic rate, which is estimated from your age, sex, height and weight. The ratio
of caloric intake to BMR is used as an internal standard of accuracy for responses to
dietary questionnaires. If your daily caloric intake is less than your BMR, you
should complete the food frequency questionnaire over again. You have probably
underestimated how much you actually eat, a common error.