FOOD LIST, HEALTH BENEFITS, AND MORE
image: sleekgeek.co.za
DEBUNKING THE FITNESS MYTH:
A USER'S GUIDE TO HEALTH, WEALTH, AND HAPPINESS
by Judee Shipman
CHAPTER 4
FOOD LIST AND HEALTH BENEFITS
The Food List and other information in this section is important for three reasons:
- It promotes optimal nutrition
- Saving money on groceries contributes to our ever-increasing wealth
- Counting calories helps us practice adding and tracking numbers specifically, which is the same skill we use to manage our money.
So counting calories increases our wealth, just as useful exercise does. See how it all ties in?
A calorie is a unit of energy found in the foods we eat. The fat content has fat calories, the sugar content has sugar calories, and so on.
All types of calories add up to the total number of calories contained in a single serving of any particular food.
The basic nutrients we need to get from the foods we eat are
- Vitamins
- Minerals
- Calcium
- Carbohydrates
- Cholesterol
- Fat
- Fiber
- Folic acid
- Protein
Some of the health benefits of each nutrient are listed on the Table below, which shows foods that contain high quantities of each nutrient. This is not a complete list:
NUTRIENT FOOD LIST
Vitamin A Bok Choy
Broccoli
Health Benefits: Butternut Squash
Bone Growth Cantaloupe
Cell Reproduction Carrots
Skin/Hair Quality Chicken (dark meat)
Boost Immune System Fish
Grapefruit
Guava
Mango
Milk
Vitamin B Artichoke
Avocado
Health Benefits: Banana
Cell reproduction Bok Choy
Digestion Broccoli
Energy Brown rice
Metabolism Brussel sprouts
Buckwheat
Cabbage
Chestnuts
Dates
Grapes
Grapefruit
Mango
Oats
Peas
Pineapple
Raspberries
Squash
Sweet Potato
Vitamin C Black Currants
Bok Choy
Health Benefits: Bread Fruit
Cell protection Edamame
Immune System boost Grapefruit
Green Pepper
Kale
Oranges
Pineapple
Strawberries
Vitamin D Anchovies
Beef
Health Benefits: Cheese
Nutrient absorption by Mushrooms
exposure to sunlight
Vitamin E Almonds
Avocado
Health Benefits: Blackberries
Cell protection Blueberries
Antioxidant Butternut squash
Eggs
Mango
Papaya
Pinto beans
Sardines
Sunflower seeds
Turkey bacon
NUTRIENT FOOD LIST
Vitamin K Alfalfa sprouts
Artichoke
Health Benefits: Asparagus
Blood clotting Blackberries
Bone growth Blueberries
Bok Choy
Boysenberries
Grapes
Kale
Kiwi
Okra
Pear
Peas
Plum
Pomegranate
Raspberries
Spinach
Tomato
Potassium Acorn squash
Apricots (dried)
Health Benefits: Avocado
Fluid and Banana
Electrolyte balance Beans (white)
Potatoes (white)
Salmon
Spinach
Calcium Almonds
Bok Choy
Health Benefits: Broccoli
Strong teeth & Bones Cheese
Eggs
Green beans
Milk
Okra
Sardines
Tofu
Watercress
Protein Beans
Eggs
Health Benefits: Nuts
Energy Red meats
Tissue Repair Seeds
Counting Calories Like Money
Not everything that can be counted counts, and not everything that counts can be counted.
-Albert Einstein
Here are some basic rules of thumb regarding calorie intake. Generally, larger people need more calories than smaller people do. Men need more calories than women do. Younger people need more calories than older people do. And active people need more calories than sedentary people do.
The Table below shows the average number of calories needed each day for women and men to achieve and maintain their optimal weights.
This Table was created with information available from the Mayo Clinic. In this case, optimal weight is the midpoint of the healthy weight range.
For instance, if you are biologically female and you are 5’4”, your healthy weight range is between 108 and 132 pounds.
The corresponding number of calories on this chart (1900) is the number of calories you need each day to maintain a weigh of 120 pounds (the midpoint between 108 and 132).
Still, some women of five-foot-four are comfortable weighing 130, while other women of the same height may easily maintain a weight of 110.
Adjust your calorie intake as needed to suit your personal circumstances, and remember, these number are APPROXIMATIONS ONLY. Exact numbers are the ones we use to count money.
HEIGHT WEIGHT (M) CALORIES
4’6” 63-77 1350
4’7” 68-84 1450
4’8” 74-90 1525
4’9” 79-97 1575
4’10” 85-103 1650
4’11” 90-110 1725
5’0” 95-117 1800
5’1” 101-123 1875
5’2” 106-130 1950
5’3” 112-136 2025
5’4” 117-143 2100
5’5” 122-150 2175
5’6” 128-156 2250
5’7” 133-163 2325
5’8” 139-169 2400
5’9” 144-176 2475
5’10” 149-183 2525
5’11” 155-189 2625
6’0” 160-196 2700
6’1” 166-202 2775
6’2” 171-209 2850
6’3” 176-216 2900
6’4” 182-222 2975
6’5” 187-229 3050
6’6” 193-235 3125
6’7” 198-242 3200
6’8” 203-250 3250
HEIGHT WEIGHT (F) CALORIES
4’6” 63-77 1525
4’7” 68-83 1550
4’8” 72-88 1575
4’9” 77-94 1625
4’10” 81-99 1650
4’11” 86-105 1675
5’0” 90-110 1725
5’1” 95-116 1750
5’2” 99-121 1775
5’3” 104-127 1825
5’4” 108-132 1900
5’5” 113-138 1925
5’6” 117-143 1975
5’7” 122-149 2000
5’8” 126-154 2025
5’9” 131-160 2075
5’10” 135-165 2125
5’11” 140-171 2150
6’0” 144-176 2200
6’1” 149-182 2225
6’2” 153-187 2250
6’3” 158-193 2275
6’4” 162-198 2325
6’5” 167-204 2350
6’6” 171-209 2400
6’7” 176-215 2450
6’8” 180-222 2525
The Table shown below illustrates the estimated average daily calorie intake needed based on age and gender, regardless of height, body fat percentage, food list preferences, and all other contributing factors.
GENDER AGE AVG CAL/DAY
Male 2-3 1000
4-8 1300
9-13 1800
14-18 2200
19-30 2400
31-50 2200
51+ 2000
Female 2-3 1000
4-8 1300
9-13 1600
14-18 1800
19-30 2000
31-50 1800
51+ 1600
DEBUNKING THE FITNESS MYTH
INTRODUCTION (You Are Here)
CHAPTER 1 (Wealth Through Exercise)
CHAPTER 2 (Fitness the Old Fashioned Way)
CHAPTER 3 (11 Common Exercise Myths)
CHAPTER 4 (Food List and Nutrition)
CHAPTER 5 (Healthy Weight Chart And More)
CHAPTER 6 (Alternative Health And Exercise)
CHAPTER 7 (How To Eat Whatever You Want)
CHAPTER 8 (10 Common Nutrition Myths)
CHAPTER 9 (How To Start Saving Money)
CHAPTER 10 (How To Keep Saving Money)
CHAPTER 11 (List of high paying Jobs)
CHAPTER 12 (Real Estate Investments)
CHAPTER 13 (Stock Market Investments and More)
CHAPTER 14 (Wealth Building Strategies)
CHAPTER 15 (The Short Road To Happiness)
CHAPTER 16 (Spiritual Wealth)
CHAPTER 17 (Delicious Healthy Recipes)
CHAPTER 18 (Food List and Recipes)
CHAPTER 19 (More Recipes)
CHAPTER 20 (More Recipes)
CHAPTER 21 (Sweet Treats YOU Deserve)
RELATED LINKS
HEALTH
Food List With Calories And Serving Sizes
Weight Watchers Point List And McDonalds Menu
Sugar Content And Blood Sugar Chart
WEALTH