The study of how Natives’ diets changed from meals of fresh fruits and vegetables and game meats to a poor diet of processed foods can assist students in understanding why Natives suffer from an epidemic of diabetes, obesity and all the problems associated with these diseases. Many people would like to begin a healthy lifestyle, but are not certain how to proceed. Here is one way to understand how healthy or unhealthy your diet is:
Keep a diary of what you eat for one week. Then use a nutrition book to make a chart so you can determine how many calories and how many nutrients each item provide you. Purchase a basic nutrition book so you can understand the caloric value of foods in addition to the functions of vitamins A, B, C, D, E, F, K , Biotin, Folic Acid, PABA, calcium, magnesium, sodium, potassium, etc.
Also document how much exercise you get per day and calculate how many calories you use per exercise. This is an intensive project and can be confusing, but it gives a reality check as to not only what nutrients you are and are not taking in, but also how many calories you are ingesting versus how much you expend. I did this for one month in high school—that’s over 30 years ago--and I have never forgotten how important it is to keep close tabs on what you eat and drink. If you have ever considered your diet or have calculated what you are eating and drinking, it is daunting and humbling (not to mention scary). However, we must take responsibility for our health and for the health of our children and those who cannot make reasonable choices for themselves.
| Food | Cals1 | Pro2 | Carbs3 | Na4 | FAT5 | CHOL6 | FBR7 |
|---|---|---|---|---|---|---|---|
| 1spray of PAM | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 2 eggs | 150 | 12 | 2 | 280 | 5 | 424 | 0 |
| ½ c mushrooms | 9 | 1 | 1 | 1 | 0.1 | 0 | 0 |
| ¼ c red pepper | 20 | 1 | 5 | 3 | 0.3 | 0 | 3 |
| 2 green chilies | 36 | 2 | 8 | 3 | 0.1 | 0 | 0 |
| 2 corn tortillas | 120 | 2 | 25 | 35 | 0.5 | 0 | 2 |
| 4 T salsa | 16 | 0 | 2 | 320 | 0.1 | 0 | 0 |
| 1 c carrot juice | 70 | 2 | 15 | 16 | 0 | 0 | 1 |
| 1 c decaff coffee | 4 | 0 | 1 | 4 | 0 | 0 | 0 |
| 1 T skim milk | 5 | 0.45 | 0.65 | 6.5 | 0 | 0 | 0 |
| 1 pack Stevia | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Food | Cals1 | Pro2 | Carbs3 | Na4 | FAT5 | CHOL6 | FBR7 |
|---|---|---|---|---|---|---|---|
| ½ turkey sandwich: | |||||||
| 1 slice wheat bread | 60 | 3 | 11 | 125 | 1 | 0 | 2 |
| 1 slice turkey breast | 40 | 8 | 0 | 24 | 0.5 | 17 | 0 |
| 1 spinach leaf | 1 | 0 | 0 | 0 | 0 | 0 | 0 |
| mustard/no salt | 14 | 1 | 1 | 10 | 1 | 0 | 0 |
| 10 Triskets | 240 | 6 | 40 | 280 | 9 | 0 | 6 |
| Food | Cals1 | Pro2 | Carbs3 | Na4 | FAT5 | CHOL6 | FBR7 |
|---|---|---|---|---|---|---|---|
| ½ grilled zucchini | 22 | 2 | 4 | 5 | 0.5 | 0 | 2 |
| ½ grilled squash | 30 | 2 | 7 | 3 | 0.3 | 0 | 3 |
| ½ grilled red pepper | 20 | 1 | 5 | 3 | 3 | 0 | 3 |
| ½ baked potato | 106 | 2.5 | 25 | 8 | 0.2 | 0 | 2.5 |
| 2 c spinach (raw) | 14 | 2 | 2 | 48 | 0.1 | 0 | 1 |
| 5 cherry tomatoes | 31 | 1 | 7 | 13 | 0.5 | 0 | 2 |
| 3 spring onions | 10 | 0.1 | 1 | 0.3 | 0 | 0 | 0.1 |
| ½ c sweet corn | 10 | 0.1 | 1 | 0.3 | 0 | 0 | 0.1 |
| 3T no fat Italian dressing | 70 | 2 | 15 | 175 | 1 | 0 | 1.5 |
| 1 baked skinless | 24 | 0 | 6 | 575 | 0 | 0 | 0 |
| chicken breast | 150 | 29 | 0 | 85 | 1.5 | 75 | 0 |
| 2 T Teryaki sauce | 30 | 2 | 4 | 1220 | 0 | 0 | 0 |
| Food | Cals1 | Pro2 | Carbs3 | Na4 | FAT5 | CHOL6 | FBR7 |
|---|---|---|---|---|---|---|---|
| 1 c low fat yoghurt | 120 | 8 | 22 | 120 | 0 | 5 | 0 |
| 1 banana | 109 | 1 | 28 | 1 | 0.6 | 0 | 0 |
| 1 can drained Mandarin oranges | 70 | 0 | 15 | 15 | 0 | 0 | 0 |
| Food | Cals1 | Pro2 | Carbs3 | Na4 | FAT5 | CHOL6 | FBR7 |
|---|---|---|---|---|---|---|---|
| Apple | 73 | 0 | 19 | 0 | 0.4 | 0 | 2 |
| 1 16 oz. diet V-8 Splash | 20 | 0 | 3 | 25 | 0 | 0 | 0 |
| 2 Diet Pepsis | 0 | 0 | 0 | 70 | 0 | 0 | 0 |
| 3 33.8 oz. Propels | 120 | 0 | 36 | 315 | 0 | 0 | 0 |
| Totals | 1804 | 91.05 | 310.65 | 3932.8 | 25.6 | 521 | 30.5 |
|---|
8:15-9:30 a.m. mountain running/hiking (steep hills) - 500 calories
5:30-6:00 p.m. gardening - 150 calories
These measures of calories, protein, carbohydrates, sodium, fat, fiber and cholesterol are only part of the analysis we should consider. In order to be healthy, we must also consider how many vitamins and minerals our foods contain. For example, in the above chart, I eat a lot vegetables that may not contribute significantly to my protein or caloric intake, but a half cup of cooked spinach, for example, provides a full day’s supply of vitamin A and more than 25 percent of the daily requirement of folate. It also contains 419 mg. of potassium, in addition to vitamin C, riboflavin and vitamin B6. Carrot juice provides me with 700 percent of my daily need for vitamin A, in addition to vitamin C, calcium and iron. See discussions of vitamins and minerals below for information about getting enough of what you need.
Food Calorie is the amount of energy needed to change the temperature of one kilogram of liquid water (a volume of one liter) one centigrade degree. Calories are essential for all body functions. Too many calories results in fat storage. Too few calories causes one to lose fat; too much fat loss can be deadly.
Protein is essential for growth and development. Deficiency results in mental and physical inefficiency. I also need 60 grams of protein and got 82.05. Since I am active lifting weights and running daily, in addition to eating meat only four days a week, I am not concerned about this aspect.
Carbohydrates are our sources of fuel and are necessary for normal body functions. Found in fruits, vegetables, grains, nuts and seeds. It is recommended that 50 to 55% our daily calories should be complex, Low GI carbohydrates that take longer to digest and cause a slower rise in blood sugar. Do not go “no carb;” we all need at least 130 g of carbohydrates per day. Carbohydrates are discussed in Chapters Three and Five.
Sodium: Adults need no more than 2400 to 3000 mg., depending on activity level. Needed for maintaining fluid balance and transporting nutrients across cell membranes. Found in a myriad of processed foods. Most people ingest too much sodium and should be aware of our limits.
Fat should be limited to less than 30% of the daily intake; less than 90 grams per day. There are two types of fat as discussed in Chapter Four: saturated fats that includes fatty meats, whole milk and tropical oils. Go to the American Heart Association’s homepage and type in FAT in the search block: http://www.americanheart.org/presenter.jhtml?identifier=1200000.
Cholesterol: Is necessary for bile production, sex hormones, vitamin D, nerve sheaths. Diet accounts for 20% of the body’s cholesterol and the liver produces 80%. Found in animal products. Exercise, genetics, gender all play a role in how the body processes cholesterol. All cholesterol attaches itself to lipid-carrying proteins: LDLs or lipoproteins carry two thirds of it tend to deposit the cholesterol in artery walls, while HDLs (high-density lipoproteins) take cholesterol from the artery walls and deliver it to the liver to be metabolized. Foods that raise cholesterol include vegetable shortening and hard margarine, cookies, cakes, pastries, full fat dairy products, cream cheese, marbles beef, bacon, hamburgers, salamis, cold cuts, etc. Foods that may lower cholesterol include whole wheat breads and grains, nonhydrogentated oils, fruits, vegetables, nuts and seeds. A test can determine if one has too much cholesterol in their system. If there is too much, the diet must limit fat intake to 20% or less of total calories and limits saturated fats to 7%. See http://www.americanheart.org/presenter.jhtml?identifier=4488 for detailed information about cholesterol.
Fiber: We are supposed to have about 30 grams of fiber per day. Fiber can assist in preventing colon cancer and lowering blood cholesterol levels. Not enough fiber results in digestive disorders such as constipation and diverticulosis. Too much fiber can cause bloating, abdominal pain and can interfere with the absorption of some minerals. Found in whole grains, apples, lentils, legumes, oatmeal, flax, strawberries, broccoli, carrots, peas.
Vitamin A: Often measured in USP units or International Units: IU. Men need 3330 IU and women need 2664 IU or, 900 mcg and 700 mcg, respectively. Necessary for proper growth, eyesight, resistance to infections, aids in secretion of gastric juices. Depletion results in eye inflammations, night blindness, frequent colds, rough and dry skin and other skin disorders. Too much will result in headaches, fatigue, appetite loss, blurred vision, cracked skin, hair loss, birth defects if taken before and during pregnancy. Found in green and yellow vegetables (esp. beet greens, kale, dandelion and mustard greens), melon, yams, tomatoes, dairy products, fish liver oils.
Vitamin B1: Men need 1.2 mg and women need 1.1 mg. Is necessary for protein metabolism, protects heart muscle, prevents constipation, promotes appetite, stimulates the nervous system. Depletion results in edema, poor circulation, weakness, constipation, depression. Too much results in other B vitamin deficiency. Found in Brewer’s yeast, seeds and nuts, soybeans, milk products, beets, potatoes, leafy vegetables, wheat germ and bran.
Vitamin B2: Men need 1.3 mg and women need 1.1 mg. Burns starches and sugars and assists in adrenal functions. Depletion results in loss of appetite. Too much can interfere with cancer chemotherapy. Found in Brewer’s yeast, almonds, sunflower seeds, leafy vegetables, milk products, mushrooms.
Vitamin B3 is necessary for Healthy eyes, hair and skin. Might prevent cataracts. Depletion results in bloodshot eyes, mouth inflammations, lip cracks, and dull hair. Found in Brewer’s yeast, wheat germ, nuts, sunflower seeds, green vegetables, liver.
Vitamin B6: Males ages 19-50 need 1.3 mgs.; males 51+ need 1.7 mg. Females 19-50 need 1.3 mg and ages 51+ need 1.5 mg. Is necessary for food assimilation, contributes to antibody production, prevents skin disorders, contributes to protection against diabetes and heart disease, relieves premenstrual edema (swelling), regulates balance between sodium and potassium, required for absorption of vitamin B12 and for producing hydrochloric acid. Depletion results in anemia, depression, headaches, irritability, kidney stones, swelling. Too much results in nerve deterioration. Found in Brewer’s yeast, bananas, avocados, cantaloupe, cabbage, liver, green leafy vegetables, green peppers, peanuts, carrots, pecans, sunflower seeds, wheat germ, walnuts, tuna.
Vitamin B12: Adults need 2.4 mcg. Is necessary for blood and nervous system formation. Found in all animal products. Depletion results in anemia, nerve weakness, sore tongue.
Vitamin C: Adults need 60 mg. Is necessary for healthy gums, wound healing, resistance to infections. Assists in absorption of iron. Depletion results in scurvy, bleeding gums. Excess vitamin C results in diarrhea, kidney stones, urinary tract irritations, bone loss, increase in iron (buildup). Found in citrus fruits, tomatoes, cantaloupes, broccoli, green peppers, asparagus, strawberries.
Biotin: Adults need 30 mcg. Is necessary for metabolism of fats and proteins, healthy hair and hair growth. Depletion results in eczema, dandruff, hair loss, fatigue, depression, hallucinations. Found in Brewer’s yeast, brown rice, liver, kidneys, soybeans.
Vitamin D: Ages 19-51 need 200 IU; ages 51-70 need 400 and 70+ needs 600 IU or, 5 mcg for males and females; 10 mcg 51-70 and 15 mcg over 70. Is necessary for preventing rickets, for formation of teeth and bones and the absorption of calcium and phosphorus. Needed for the proper function of the thyroid and parathyroid glands. Depletion results in rickets, tooth decay, osteoporosis, retarded growth in children. Found in mushrooms, sprouts, milk products, cod liver oil, sunshine.
Vitamin E: Men need 14.9 IU and women need 11.92 IU or, 15 mg for adults. Is necessary for blood oxygenation, dilates blood vessels, prevents scar tissue, is an anti-coagulant and anti-thrombin, provides protection from pollutants, used in the treatment of asthma, emphysema, heart disease, hypoglycemia, reproductive disorders, varicose veins. Depletion results in acceleration of heart disease, strokes, sexual disorders, miscarriages, degeneration of red blood cells. Too much vitamin E results in excessive bleeding. Found in vegetable oils, raw and sprouted seeds, nuts and grains, leafy green vegetables.
Bioflavonoids strengthen the capillary walls and prevents hemorrhaging and coagulation. Protects vitamin C from oxidation. Depletion results in arteriosclerosis, eczema, hemorrhoids, hypertension, psoriasis, varicose veins. Found in fruits and vegetables, especially citrus fruits, green peppers, grapes, apricots, strawberries, cherries.
Calcium: From ages 19-50, 1000 mg is needed. From 51 on, 1200 mg. Is needed for developing bones and teeth. Assists in muscle contraction and blood clotting. Depletion results in osteoporosis. Found in dairy products, green leafy vegetables, tofu, fish and fish oils.
Copper: Adults need 900 mcg. daily. Necessary for iron metabolism, nervous system and bone health, and hair, eye and skin pigmentation. Found in seafood, nuts and seeds.
Iron: Men need 8-10 mg and women need 15-18 mg. from age 19-50 and 8 mg. after age 51. Is necessary for red blood cell formation and function. A depletion results in anemia. Iron is found in green leafy vegetables, meats, nuts, seeds, enriched breads and cereals.
Folic Acid: Adults need 400 mcg. Is crucial to the formation of red blood cells and the production of RNA and DNA. Aids in protein . Found in green leafy vegetables, sunflower seeds, meats, orange juice.
Iodine: Adults need 150 mcg. Essential for normal thyroid function, growth, development and metabolism. Found in iodized salt, dairy products.
PABA is para-amino-benzoic acid and promotes metabolism and fights aging (skin wrinkles and graying hair). Soothes burns and skin disorders. Deficiency results in fatigue, gray hair, anemia, infertility. Found in Brewer’s yeast, whole grains, liver, milk and eggs.
Magnesium: Is needed along with calcium to maintain strong bones (density). Depletion results in nervousness, tension and fatigue. Found in deep green leafy vegetables, tofu, nuts and seeds.
Manganese: Adults need 2 to 5 mg. Needed for development of skeletal and connective tissues. Assists in metabolizing carbohydrates. Found in whole grains, cereals, nuts, legumes, egg yolks.
Pantothenic Acid: Adults need 5 mg. Is useful as an anti-stressor. Helps to keep away infections and premature aging. Depletion results in fatigue, infections, gray hair, depression, stress, constipation, weakness, insomnia, cramps, low blood pressure. Found in Brewer’s yeast, wheat germ and bran, whole grains, green vegetables, beans peanuts, mushrooms, eggs, liver.
Phosphorus: From 19+ 700 is needed to maintain strong bones and teeth. Assists in energy metabolism and enhances the use of other nutrients. Found in dairy products, poultry, eggs, whole grains, nuts, seeds, fish.
Potassium: Works with sodium to maintain body fluid balance; may assist in lowering blood pressure. Found in citrus fruits, legumes, avocados, bananas. Athletes and heavy sweaters need to pay attention to their sodium and potassium intake to prevent dehydration and cramps.
Selenium: Men need 70 mcg. And women need 55 mcg. Necessary for use of iodine in thyroid function and for growth and development. Found in fish, whole grains, meats and eggs.
Water: Adults need 8 to 10 cups of water per day, in addition to the 4 cups one ingests from foods throughout the day. Those in hot climates need to drink more fluids.
Zinc: Men need 11-15 mg and women need 8-12 mg. Is an essential component of over 100 enzymes that are involved with wound healing, digestion, metabolism and reproduction. Found in eggs, meats, liver, fish, seafood and whole grains.
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A Run in Baldwin City
History of Indigenous Activity
Calorie Needs
Get Started on Your Fitness Program
Diet Charts for One Week