3/10/2023 0 Comments Macclean fact or fictionYou don’t need to drink eight glasses of water on top of everything else you drink.Ĭleanse your body by drinking lemon water Water, milk, non-dairy beverages, fruit juice, even coffee and tea help keep you hydrated. based Institute of Medicine, men need to drink 13 cups (3 litres) of water each day women require 9 cups (2.2 litres).īut here’s the thing: all beverages – excluding alcoholic beverages – count towards your daily water requirements. Exercise, hot temperatures and humidity cause your body to lose even more.Īccording to the U.S. The average adult loses roughly 2.5 litres of water each day just by breathing, sweating, and excreting wastes. Your body needs it to regulate its temperature, transport nutrients to cells, keep your skin moist and cushion your joints.Īnd you must replace the water your body loses every day. Do limit added sugars and refined (white) starchy foods. Include at least two fruit servings in your diet each day to increase your intake of fibre, vitamin C, folate, potassium and disease-fighting flavonoids. So, instead of giving clients strategies to cut down on fruit, I usually give them tips to eat more of it. That’s very different than refined sugar that’s added to processed foods.Ī healthy diet that includes fruit has been linked to a lower risk of heart disease, stroke, high blood pressure, cataract, macular degeneration and type 2 diabetes.įor many people, fruit isn’t a regular part of their diet. The naturally-occurring sugar (fructose) in fruit comes packaged with fibre, vitamin, minerals, antioxidants and protective phytochemicals. Consuming more protein didn’t offer additional muscle benefits.įor a 180-pound (82 kg) male, that’s 130 g of protein a day – equivalent to eating 10 ounces of fish, chicken or lean meat, 1 cup of Greek yogurt, 1 scoop of protein powder and 2 cups of vegetables each day.īottom line: Consume 20 to 30 g of protein after a strength workout and divide the rest evenly over three meals. The sweet spot for adding muscle and building strength when resistance training: 1.6 g of protein per kg of body weight per day. According to a 2018 McMaster University review of 49 studies involving men and women, young and old, there is a limit to how much protein your muscles can use. Makes sense since protein-rich foods like meat, eggs and tofu supply amino acids, the building blocks used to repair and build muscles after exercise.īut there’s no need to pile on the protein. If you strength train, you might be tempted to crank up your protein intake. But if you eat a lot of egg yolks (two or more a day), I recommend that you cut back. In fact, 42 per cent of the protein in eggs is found in the yolk. (Average intakes were defined as 285 mg of cholesterol per day and 2 eggs a week.)īottom line: It’s not necessary to stop eating whole eggs which are packed with nutrition. While the overall relationship between dietary cholesterol and cardiovascular disease was modest, the results suggested that the risk may be greater for people who consume eggs and cholesterol substantially above average intakes. But according to an editorial in the Journal of the American Medical Association, the study’s large dataset and rigorous methodology make a strong case that eggs and dietary cholesterol influences the risk of cardiovascular disease. Like most nutrition studies, this one was not without limitations. Yet earlier this year a review of six studies with follow-up periods spanning up to 31 years concluded that, among 29,615 healthy adults, eating too many eggs and too much dietary cholesterol significantly increased the risk of cardiovascular disease and premature death. The consensus: cholesterol in food has little effect on the amount of cholesterol in the bloodstream. government removed the 300-milligram daily limit of dietary cholesterol from its Dietary Guidelines for Americans, stating cholesterol is no longer a “nutrient of concern for overconsumption”. Consuming too much cholesterol has long been thought to raise LDL (bad) blood cholesterol, an established risk factor for heart attack and stroke. The debate over eggs revolves around their high cholesterol content (185 mg per one large egg yolk). But before you overhaul your diet based on what you hear, keep reading to separate nutrition fact from fiction.Īvoid egg yolks, they’re bad for your heart With so much information out there, much of it conflicting, it’s easy to become confused and unsure of what to eat.Ĭhances are you’re familiar with at least a few of the nutrition claims below. We get a lot of nutrition advice from friends, family, social media influencers and health professionals. Now booking at our new Oakville location.
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