DIET PLANS CAN BE COMPLICATED. I (RICK) KNOW THIS FIRSTHAND BECAUSE I have personally experimented with a multitude of plans over the years, and I have worked with several hundred clients in designing their own dietary plans. In most situations, I can design a dietary plan on paper that will guarantee success. However, the problem is, most people can’t follow a stringent and detailed plan. There is a big gap between what may be optimal and what is realistic. This is why I am so excited about the Daniel Cure plan. It is realistic, economical, doable, and yields excellent results that will make a real difference in improving your overall health.
We’ve already presented the scientific evidence to support a nutritional program of clean eating in accordance with the Daniel Fast. Our objective in this chapter is to provide information that will help you to more fully understand basic nutrition — in the context of incorporating foods into your lifestyle that meet the guidelines of the Daniel Cure. With a more complete understanding of how and why certain nutritional principles should be followed for optimal results, you will be empowered to do exactly what you need to do to take control of your health through dietary change.
Once your twenty-one-day Daniel Fast is complete and you construct your own specific dietary program in line with the Daniel Cure, sit back, take a good look at it, and ask yourself, “Is this something that I can implement as part of a lifestyle change?”
If the answer is no, and you feel uncertain about your ability to follow such a plan, press pause and reevaluate. Address any potential weakness now, before you begin, and design a plan that is workable. Don’t start by setting yourself up for failure.
Remember, our objective with this book is to motivate, challenge, and encourage you to try the Daniel Fast way of eating as a lifestyle — a realistic and effective way for you to get into and maintain the best physical condition that your genetics will allow. Commit to it. Pray about it. Ask the Holy Spirit to guide you and give you the strength and discipline you’ll need to follow through — for life.
There are five essential components you need to be aware of in planning your Daniel Cure lifestyle eating plan: meal frequency, meal size, meal timing, meal composition, and water and other fluid intake.
1. MEAL FREQUENCY
While most diet plans involve reducing meal frequency and cutting calories, the Daniel Cure approach actually calls for an increase in the number of meals consumed each day — specifically, five to six meals as the ideal. This may be welcome news for you if you’ve spent years starving yourself in an attempt to lose weight. But the Daniel Cure is so much more than losing weight. It’s about gaining life and doing so through healthy eating.
Much health literature is available discussing the benefits of eating five to six small meals* throughout the day in an attempt to improve overall health and physical conditioning. Here is the science behind eating more frequently:
As discussed in chapter 6, the hormone insulin is released every time you eat, and the amount released corresponds to the size and the nutrient content of the meal. One of insulin’s main roles in the body is to lower blood glucose (sugar) when it increases after you eat. Insulin also acts to increase fat storage and to decrease the breakdown of stored fat to be used as a fuel source. And fluctuating (low and high) blood sugar due to infrequent eating and/or consumption of large meals followed by excess insulin secretion can lead to headaches, feelings of fatigue or irritation, and intense cravings. The scenario you want to avoid looks like this:
The objective in consuming smaller but more frequent meals — those rich in dietary fiber and balanced in protein, carbohydrate, and fat — is to minimize insulin secretion and maintain insulin at relatively low and stable levels throughout the day. Your goal should be to never get to the point of “feeling” very hungry. When you get to this point, it’s too late — most people lose the mentality of “I will choose the best food option” and instead go for instant gratification. This usually means eating more food of poor quality. In the same way that people take their daily medicine before they begin experiencing a problem, you should be using the medicinal properties of quality food to prevent the potential problem of intense hunger and the chaos that often follows by consuming high-calorie, high-fat, high-sugar meals.
As you begin to develop a new way of eating, plan for five to six smaller meals a day, rather than two or three large meals. This should allow for much more stable blood glucose and insulin levels throughout the day, which will likely allow you to immediately feel a whole lot better. Over time, this way of eating should result in weight loss and an overall improvement in your health. (For examples of what a typical daily meal pattern looks like, see chapter 22.)
Here are just a few of the benefits of eating more frequently:
• You’ll avoid “crashes” and feel more consistently energetic throughout the day.
• You’ll have more control over feelings of hunger, which minimizes the urge to consume high-calorie meals. For example, when you allow yourself to get too hungry, your ability to choose appropriate foods may be compromised — you choose the whole pizza over the grilled chicken breast sandwich.
• You’ll maintain stable blood glucose and insulin levels, potentially enabling your body to more readily access stored body fat for energy.
• You may increase your metabolism, as energy is required to digest and absorb the foods you eat.
I have witnessed these results with hundreds of individuals and have personally followed this approach for over twenty years. Of course, meal frequency is only one component in our overall plan. We also need to focus on meal size.
2. MEAL SIZE
When you think about meal size, think about how many calories are in the meal — not necessarily how much food is on your plate. I say this because some foods are very “calorie dense.” They contain a high number of calories despite a relatively small size. This is true for many high-fat foods and desserts. For example, 3 ounces of cheddar cheese contains about 340 calories and 27 grams of fat! For most people, this calorie allotment is appropriate for a complete lunch or dinner meal. For the same number of calories, you might opt for a 6-ounce marinated and grilled chicken breast, one cup of steamed broccoli, and a large orange, a very balanced meal. To improve your overall dietary plan, it’s essential to focus on selecting the right foods — and know the calorie and macronutrient content of the food you eat. (See “Read Labels and Understand Calories” on page 138.)
Meal size can vary from person to person based on body weight, amount of muscle mass, and activity levels. Table 11.1 provides a general guideline for both women and men.
You might initially view these numbers and consider them to be low. But when you eat healthy, low-fat foods, you will be surprised at how much food you can actually eat for these calorie levels. In fact, when the people I counsel first see these calorie recommendations, they often say something like, “There is no way that I can eat only that amount of calories and be satisfied.” Then, after a few days of following the plan, they complain that they’re having trouble eating all the food. This is the beauty of the Daniel Cure plan. You choose the right foods and you can have as much as you would like. You will not run into the problem of overeating in calories because the foods you will be eating are not calorie dense. And you will be reading food labels and developing knowledge of what is contained in the foods you eat. So you’ll have the ability to check up on yourself. (See “Making Sense of Ingredients on Food Labels” on page 138.)
TABLE 11.1 General Guidelines for Meal Size (Calorie Amount) for Daily Meals
I don’t want you to be obsessed by how many calories you take in each day. I simply want you to be aware of what you are eating. Keep in mind that calorie intake that is more than you actually need is usually stored as body fat. Don’t make the mistake of thinking that low-fat or fat-free foods can be eaten in large quantities without consequences. They cannot. Be sure to review food labels and become familiar with the nutritional value of ingredients contained in the foods you regularly consume. Some things might really surprise you. (See “Zero Grams of Fat? Let’s Take a Closer Look” on page 129.) After reviewing food labels for a few weeks, you’ll be familiar with the amount of calories, protein, carbohydrate, and fat (in addition to other nutrients such as vitamins, minerals, cholesterol, and sodium) contained in your most commonly consumed foods. This will provide you with the knowledge needed to help you make wise food choices throughout your life.
HOW MANY CALORIES DO I NEED?
People often ask, “How many calories should I be eating?” Although our objective is not to focus on calorie counting, understanding what is in most commonly consumed foods will help you to design a dietary plan that is both satisfying and effective. Once you learn this basic information, you can — and should — simply eat as much good-quality natural food as you feel comfortable eating. For most people, this means the precise amount that their body needs to maintain ideal health.
For those who still want information regarding calorie needs, consider the following. The total amount of calories needed per day in order to maintain body mass and optimal physical functioning can vary greatly from one person to the next, depending on genetically regulated metabolic rate, degree of physical activity, amount of muscle mass, and the amount and type of foods eaten. Here is a general suggestion for overall weight maintenance:*
The daily calorie range for most of us will fall somewhere around that calculation. Of course, exceptions exist, with some needing fewer calories and others, perhaps due to increased physical activity, needing more. You will need to figure out for yourself, through experimentation, what range is most appropriate for you.
One advantage of the Daniel Cure plan is that you eat as much food as you want, and you find that you just don’t eat as many calories as you might think. Because you are now eating clean, wholesome, and natural foods that are nutrient dense but not calorie dense, you are much more satisfied with what you eat, you tend to feel fuller for a longer period of time, and you don’t ingest as many calories as you once did — a real blessing for those who have long struggled with diets and calorie restrictions. The Daniel Cure plan is not about counting calories and starving yourself. The Daniel Cure plan is all about learning what is in the foods you eat, consuming natural foods exclusively, eating until you are satisfied, and doing so from this day forward — a lifestyle approach to optimal health.
* To calculate calories for losing weight rather than maintaining weight, reduce calories per day by 10 to 20 percent. Note that several reputable medical sources, such as the Mayo Clinic, offer calorie calculators on their websites to make it easier to calculate calories for losing weight.
When discussing meal size, we must also mention meal frequency, as both are related. If you will be eating frequent (five to six) meals throughout the day, each of these meals should be small — smaller than the typical meal consumed in the three-meal-per-day regimen. This is illustrated in the table giving guidelines for meal size and calorie counts (table 11.1). Keep in mind that the total amount of food/calories consumed in the five or six meals per day should be similar to the amount consumed in the traditional three meals a day. In other words, I am not suggesting that you consume your typical three meals containing the same amount of food/calories as you are currently consuming, and add two to three more meals. Rather, you are restructuring your entire dietary plan to include smaller, more frequent meals.
3. MEAL TIMING
Another important component to a successful nutrition plan is meal timing — when you will consume your meals. There are three basic guidelines to follow.
1. Consume your first meal of the day within one hour after waking in the morning. An exception may apply if you are a morning exerciser, in which case you may choose to wait until after you finish exercising. When you wake up in the morning, your body has been deprived of nutrients for an extended period (typically six to eight hours). Failing to supply the body with adequate calories (energy) and nutrients by skipping breakfast is a mistake — a big mistake. Why? Because your body may feed on itself to provide the energy you need. Specifically, during acute periods of starvation, the body may rely on its own protein stores (amino acids in your muscle tissue) in order to provide energy. That is not a desirable situation when your goal is to maintain muscle tissue, reduce body fat, and feel healthy and lively. (See “What Are Amino Acids?” on page 120.) Eating stimulates your metabolism, so a morning meal should be a staple in all eating plans.
2. Never allow more than three hours to pass without consuming a small meal. If you are like many people, you might start the day at 7:00 a.m. with coffee and a bagel with cream cheese. Then you head off to work and eat lunch around noon. Because your breakfast was five hours earlier and nutritionally poor (predominantly carbohydrate and fat), you are quite hungry by lunchtime and over-consume in calories. You then head back to work feeling lethargic and you struggle to make it through the afternoon. You head home and have dinner around 7:00 p.m. and again over-consume in calories due to the large time gap since your lunch meal. This is not an eating plan conducive to optimal health.
WHAT ARE AMINO ACIDS?
Amino acids are the building blocks of proteins. The number and type of amino acids linked together to form proteins dictate the actual function of that protein. There are twenty-one amino acids (or twenty, depending on who you read): nine essential (the body cannot make these and they are needed in the diet) and the remainder nonessential (the body can make these and they are not absolutely required in the diet). Complete proteins (animal products and soy) contain all nine essential amino acids. Incomplete proteins (rice, beans, grains) do not contain all nine essential amino acids. Vegetarians need to consume all nine essential amino acids, which can be accomplished by combining two incomplete protein sources or by using a protein supplement, such as soy. If you are following a traditional Daniel Fast and avoiding all animal products, you too will need to consider combining incomplete protein sources to ensure that you get adequate protein to supply your body’s needs. If you complete the Daniel Fast and decide to adopt the Daniel Cure lifestyle approach to healthy eating — including lean meat, fish, and dairy products — you should have no trouble getting all the essential amino acids you need for optimal physical functioning.
3. Consume your last meal of the day based on your schedule and what is realistic for you. There is no one time that works best for everyone. If you work late, you may eat dinner at 10:00 p.m. If you follow a more typical routine, dinner could be anytime between 5:00 p.m. and 7:00 p.m. Either is fine, as long as you do not exceed your calorie total during the course of the day. There is some evidence that metabolic rates, which are higher in the morning, may slow somewhat as the day proceeds and be lower in the evening. Therefore, a moderate restriction of calories during the hours immediately before bedtime is probably a smart strategy. If your objective is weight loss, try to avoid consuming anything after your dinner meal and go to bed slightly hungry each night.
4. MEAL COMPOSITION: MACRONUTRIENTS AND MICRONUTRIENTS
The foods we eat contain both macronutrients and micronutrients. As the names depict, macronutrients are large and micronutrients are small. The three macronutrient classes are proteins, carbohydrates, and fats. The two micronutrient classes are vitamins and minerals. You should be able to purchase excellent quality food packed with nutrients simply by shopping at your local grocery store, with a possible need for “health food” store shopping on occasion as well as the inclusion of organic food. (See “Is Organic Necessary?” below.)
The following sections provide an overview of these nutrients and why they are important as you develop your Daniel Cure plan.
Macronutrients (Protein, Carbohydrate, and Fat)
Our bodies function optimally with an intake of macronutrients — protein, carbohydrate, and fat — specific to the level and kind of physical activity we engage in. For example, compared to most sedentary individuals, athletes who do a lot of resistance training typically consume a diet with a higher proportion of protein (40 percent) and lower amounts of carbohydrate (40 to 50 percent) and fat (10 to 20 percent). In contrast, endurance athletes generally consume much more carbohydrate relative to protein (60–70 percent carbohydrate; 10–15 percent protein) and a moderate (20 percent) proportion of dietary fat. The average American consumes 10 to 15 percent protein, 30 to 40 percent fat, and the remainder carbohydrate (often highly processed carbohydrate). Keep in mind that the precise ratios of these macronutrients will always be specific to each individual. It is a mistake to apply one set ratio to all people.
IS ORGANIC NECESSARY?
This is a topic that merits its own chapter — or perhaps its own book. However, the simple answer here is no, organic is not necessary. Although organic foods should contain limited or no pesticides or chemical fertilizers and may be better for you than their nonorganic counterparts, there are differences in the “degree” of organic. This can result in packaging and advertising that may be somewhat misleading or difficult to understand — suggesting benefits that may not be realized.
Considering this fact, coupled with the reality that many people simply cannot manage to purchase organic food exclusively, while following the Daniel Fast, the Daniel Cure, or any other health-focused nutrition plan, you can eat whatever fruits, vegetables, grains, and animal products that you would like as long as they are natural and ideally without additives and preservatives. Organic options are great if you can afford to pay the price. If there were no price difference, we would suggest you consume organic entirely. But we need to be realistic. Most of us can’t afford to spend $4 on a pound of organic apples. However, certain foods (generally, those that do not have a peel that will be removed prior to eating) do make sense to purchase organic if you can afford to do so. Do some investigating and determine what will be best for you and your family.
However, you might be asking, “What is best for me?” While your plan may need to be tweaked a bit here and there, a good starting guideline that works well for most people who aspire to consume a healthy diet is the following:
Protein: 20 percent of caloric intake*
Carbohydrate: 60 percent of caloric intake
Fat: 20 percent of caloric intake
To generate a visual of this breakdown, simply think of a typical plate divided into three equal parts. One part will contain a low-fat protein source and two parts will contain a carbohydrate source. Aim for at least half of the carbohydrate portion to be vegetables or fruit, with the other half consisting of whole grains (for example, brown rice, barley, pasta, oats). If you’re wondering where the 20 percent fat content is, it’s in your protein and carbohydrate portions. Rarely will you need to go out of your way to add dietary fat to your meals. In some cases, you might opt to add a very small amount of healthy oil to your meal to increase the fat content. (See food “plates” for both the Daniel Fast and Daniel Cure plans as examples on page 104.)
Here is a brief overview of the three macronutrients, including examples of each.
Protein (4 calories per gram)
Proteins are large molecules that consist of “building blocks” called amino acids. Proteins are essential to human life and participate in virtually every process in cells, including metabolic reactions and muscle growth. Table 11.2 (see next page) lists good sources of protein, in no particular order of quality.
How Much Protein?
Now that you have an idea of good protein sources, it’s important to understand how much protein you need to consume each day — or on average over the course of a few days. The current recommended intake for protein for sedentary adults is 0.8g/kg/day (1 kg = 2.2 pounds). For example, a man weighing 180 pounds (81.8 kg) would require only 65 grams of protein per day.† However, keep in mind that these guidelines are for sedentary adults. If you are involved in regular exercise, you need more than 0.8g/kg/day. Or if you are older than 65, you too need more protein. This is what the scientific research shows, despite the government recommendation for only 0.8 g/kg/day. It’s that simple.
Table 11.2: Proteins
|
Category |
Source |
Comments |
|
Animal |
Fish |
Some fish is very high in fat, although it is typically the so-called “good” fat (polyunsaturated). Choose fish high in omega-3 fatty acids, such as salmon, mackerel, lake trout, sea bass, sardines, and tuna (bluefin and albacore). |
|
Animal |
Chicken/Turkey/Pork |
White meat is preferred, as this is lowest in fat content. Dark meat is acceptable but contains more dietary fat. You should minimize processed lunch meats.* |
|
Animal |
Beef |
Extra-lean cuts are preferred. According to the USDA, extra-lean beef (top sirloin, top and bottom round, eye of round) contains less than 5 percent fat. Lean beef (flank, brisket, chuck shoulder roast, shoulder steak) contains less than 10 percent fat.† Trim visible fat before eating. |
|
Animal |
Eggs |
Egg whites are best, but whole eggs are fine on occasion. While there are only 2 to 3 grams of saturated fat in a jumbo egg, there are also 250 mg of cholesterol in that same egg. |
|
Dairy‡ |
Cottage Cheese |
Choose a low-fat or fat-free variety. |
|
Dairy |
Yogurt |
Plain yogurt is the best option nutritionally. However, some flavored Greek yogurts are also very good and contain little added sugar (Greek yogurts may also contain slightly less calcium; check the label). Many traditional yogurts taste great but contain a significant amount of added sugar. Read the labels. |
|
Dairy |
Milk |
Choose skim or 1 percent milk, as these varieties contain a much lower amount of fat but the same amount of protein as 2 percent or whole milk (8 grams of protein per cup). In an 8-ounce cup, the fat content of milk is as follows: Skim (0 grams); 1 percent (2 grams); 2 percent (5 grams); whole (8 grams). |
|
Plant |
Beans/Lentils |
These contain roughly 7 grams of protein and 5 grams of fiber per cooked ½ cup. |
|
Plant |
Whole Grains |
Grains are primarily a source of carbohydrates, but for those following the traditional Daniel Fast, whole grains provide a moderate amount of protein and are an adequate vegetarian protein source. As a source of protein, whole grains should be combined with other vegetarian protein sources, such as beans. |
|
Supplement |
Protein Powder |
Protein powder is manufactured from animal, dairy, and plant sources to contain essentially pure protein — with very little carbohydrate or fat. Protein powder can be an excellent adjunct to your whole-food protein sources, in particular when used in meal-replacement shakes (see chapter 13). Many excellent sources are available. For more information, see www.DanielCure.com/supplements. |
* Lunch meats often contain more sodium and less protein on a gram-weight basis than meats you can cook and prepare yourself. Lunch meats often contain other ingredients, such as binders, fillers, sodium, and preservatives, and they cost two to three times more than their unprocessed counterparts.
† Keep in mind that the percentage of fat is based on product weight (for example, 10 grams of fat per 100 grams of beef), not product calories. Therefore, considering the water content in the beef, a 10 percent fat product yields a dietary fat content closer to 50 percent.
‡Dairy products are derived from animals.
I suggest a general guideline of 20 percent of daily calories coming from protein, 60 percent from carbohydrate, and 20 percent from fat. For an example of quantities and total calories using these percentages, see table 11.3.*
Table 11.3: Gram Quantities for Macronutrients
|
Macronutrient |
Women (1,700 calories) |
Men (2,250 calories) |
|
Protein |
85 grams |
112 grams |
|
Carbohydrate |
255 grams |
338 grams |
|
Fat |
38 grams |
50 grams |
This plan works well for most people. It provides a protein amount that matches the scientific evidence (1.2 g–1.4 g/kg/day) for active adults and allows for a realistic intake to be consumed. For example, a woman eating approximately 1,700 calories per day and 85 grams of protein might split her meal plan into breakfast, lunch, and dinner, plus two meal-replacement shakes (one mid-morning and one mid-afternoon). Protein intake for each of these five meals would be 15–20 grams, providing the total of 85 grams per day. Such a plan should provide all the necessary protein for optimal health and physical functioning.
Carbohydrate (4 calories per gram)
Carbohydrates are the most important source of energy for your body. The carbohydrates are broken down by the body into glucose, which first enters the bloodstream and then enters various tissues to be used as a fuel source. Although carbohydrate is not essential for life (your body can create energy from protein and fat), you would not feel very good if you decided to eliminate carbohydrates from your diet. Table 11.4 (see next page) lists good sources of carbohydrate, in no particular order of quality.
How Much Carbohydrate?
Up until about ten years ago, there existed no minimum recommended intake for carbohydrate. However, the Institute of Medicine now recommends a minimum daily intake of 130 grams of carbohydrate for children and adults. The 130-gram figure was supposedly based on the suggestion that the brain uses this amount of carbohydrate, or glucose, each day for optimal functioning. This recommendation has been scrutinized by proponents of low carbohydrate diets who claim that many people can function perfectly fine with far less carbohydrate than 130 grams per day. Regardless of your view on this, when following a Daniel Fast plan, based on the nature of the plant-based program, you will easily consume carbohydrate in an amount that exceeds the 130-gram-per-day minimum value.*
Table 11.4: Carbohydrates
|
Category |
Source |
Comments |
|
Fruit |
Fruits |
Any variety of fresh, frozen, or canned fruit is acceptable. However, make certain that the frozen and canned varieties do not contain added sugar. The ingredient list should simply include the fruit itself, with the possible addition of fruit juice (in canned varieties). Heavy syrup or other sweeteners are unacceptable. Aim for at least five servings of fruit each day (one serving is equal to ½ cup or one medium piece of fruit). |
|
Vegetables |
Vegetables (Non-Starchy) |
All varieties of fresh, frozen, or canned vegetables are acceptable. Make certain that the frozen and canned varieties do not contain added ingredients. Many canned vegetables have added sodium — read labels carefully. Non-starchy vegetables generally contain fewer calories than starchy vegetables. |
|
Vegetables (Starchy) |
Common starchy vegetables include any variety of potato (red, purple, white, sweet) in addition to corn and peas. Include the skin of potatoes when possible, as it contains micronutrients and fiber. Starchy vegetables typically contain more calories than non-starchy vegetables. |
|
|
Grains |
Rolled Oats (or Steel-Cut Oats) |
Both old-fashioned (slow cooking) and “quick” oats are acceptable. However, you should note that many flavored instant oatmeal products contain more sugar and less fiber than traditional oats. Because of this, flavored instant varieties are inferior nutritionally and should not be used regularly. |
|
Choose brown rice over white, and regular (slow cooked) over instant. Brown rice is moderately higher in fiber than white, and regular rice has a lower glycemic index than instant rice. Perhaps most important, slow-cooked brown rice seems to provide a much greater feeling of “fullness,” or satiety, after eating, as compared to white or instant. |
||
|
Barley |
Pearled barley provides about 7 grams of fiber per ½ cup cooked. It is a great high-fiber substitute for rice. |
|
|
Quinoa |
Quinoa provides about 4 grams of fiber per ½ cup cooked. It is also relatively high in protein, containing about 7 grams per ½ cup. It is another great substitute for rice. |
|
|
Cereal |
Choose only those cereals without added sugar (read the label) and those with a high-fiber content — shredded wheat is a good option. |
|
|
Whole-wheat is preferred over white pasta, as it contains much more fiber. Pasta is a very calorie-dense food and should not be consumed regularly. For example, ¼ lb. plain pasta contains over 400 calories. Add the sauce and some meat and you can easily be up to 800 calories. For most, this is too many calories for any one meal. Save the pasta for cheat meals. |
||
|
Bread/Bagels/Pitas |
Whole-wheat/whole-grain products are preferred over white-flour products. Like pasta, calories can add up quickly with these items. |
|
|
Legumes |
Beans and Lentils |
All varieties of beans are excellent. If choosing cooked, canned beans, make certain that sodium is not added and consider rinsing the beans in a strainer before eating. Beans and lentils are an excellent source of dietary fiber, providing about 5 grams of fiber per cooked ½ cup. |
While you should attempt to consume a mix of carbohydrate sources, as provided in table 11.4, another goal should be to consume 25–40 grams of fiber per day — with specifics based on sex and age.†Adequate daily intake levels for fiber, as recommended by the Institute of Medicine, are shown in table 11.5.
Following the Daniel Fast plan should easily get you to that amount. For example, my fiber intake is close to 70 grams per day when I’m following the Daniel Fast.
Note that there are two kinds of fiber: soluble, which dissolves in water, and insoluble, which resists digestion and does not dissolve in water.
• Soluble fiber includes items such as oats and oat bran, legumes, beans, barley, bananas, oranges, apples, pears, and blueberries. The soluble fiber is thought to assist in transporting cholesterol from the body, stabilize blood glucose levels, delay stomach emptying and help you to feel full longer, and promote a feeling of fullness.
• Insoluble fiber includes items such as wheat bran, whole wheat and whole grains, dark leafy vegetables, grapes, nuts, seeds, brown rice, and fruit and vegetable skins. It may help prevent constipation, maintain regular bowel function, aid in the prevention of colon cancer, and reduce inflammation, which may slow the development and progression of various diseases.
The benefits of fiber intake are significant. For example, it has been noted that for every 10 grams of fiber eaten per day, the risk of coronary artery disease death is decreased by 27 percent.31 In terms of longevity, it has been reported that men and women who ate the most dietary fiber every day (about 26–29 grams) were 22 percent less likely to die over the course of a nine-year study period, compared to those who consumed the least amount of fiber daily (about 10–13 grams).32 With these facts in mind, consider increasing your dietary fiber intake to improve your overall health and increase longevity.*
When choosing carbohydrate foods, you should aim for foods in their most natural state. In chapter 3 we discussed the glycemic index (GI), a scale originally developed for diabetics that evaluates how quickly (or slowly) various nutrients are released into the bloodstream and, therefore, how these nutrients will affect blood glucose (and insulin) levels.† Your goal if you desire to reap the most benefits from your nutritional plan is to maintain relatively stable blood sugar and insulin levels throughout the day. As stated earlier in this chapter, eating small and frequent meals will assist greatly in that. Including low GI foods, such as the examples of carbohydrate provided in table 11.4, will enhance this plan.
Fat (9 calories per gram)
If you’ve been paying attention to the calorie quantities indicated in parentheses next to the macronutrient name, you’ve noticed that while protein and carbohydrate contain only 4 calories per gram, fat contains more than double that amount.‡ This should help you to understand why it can be easier to gain weight when eating high-fat foods and why restricting high-fat foods often results in weight loss. It’s a function of calorie intake.
TABLE 11.5: Recommendations for Daily Fiber Intake
|
Men |
Women |
|
|
Age 19–49 years |
38 grams |
25 grams |
|
Age 50 years and above |
30 grams |
21 grams |
There are four kinds of dietary fat you need to be concerned with. The so-called “bad” fats are saturated and trans fats (also referred to as hydrogenated fats). Limit consumption of saturated fats and avoid trans fats altogether. Healthier fats are monounsaturated fats and polyunsaturated fats (which include essential fatty acids). Eat these fats in moderation.
Table 11.6 identifies some sources of bad and healthier fats.
Although saturated fat is considered a “bad” fat, a small amount of saturated fat in an otherwise healthy diet should not be a problem. You should not be afraid to consume low-fat animal products simply because they contain some saturated fat. They also contain many health-enhancing nutrients — complete protein, iron, zinc, calcium, and B vitamins — that can be beneficial to your body. Moderation is the key here.
How Much Fat?
While consuming enough fat is never a concern for most individuals, consuming the right type of fat may be, specifically essential fatty acids (EFAs). You need to obtain EFAs from your diet. Your body cannot make them. The daily amount of the healthier EFAs needed by adults, as recommended by the Linus Pauling Institute, is shown in table 11.7.
If in a typical week you are consuming a variety of the healthier fats as indicated in table 11.6, you should have no difficulty meeting the minimum requirements for EFAs. For example, 1 tablespoon of flaxseed oil contains roughly 14 grams of fat, of which about 10 grams are EFAs. For those who don’t regularly eat fish, it will be more difficult to get enough omega-3 fatty acids as compared to the omega-6 fatty acids. The use of fish oil supplements, at a daily dosage of 1,000–2,000 mg in the form of Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) as a combined supplement may be considered in consultation with your physician or other qualified health-care provider. See www.DanielCure.com/supplements for more information.
TABLE 11.6: Fats
|
Kinds of Fats |
Sources |
|
Bad fats* |
Animal fats (saturated fat) |
|
Dairy fats: milk, cheese, butter, cream (saturated fat) |
|
|
Margarine (trans fat) |
|
|
Shortening (trans fat) |
|
|
Healthier fats |
Olive oil |
|
Peanut oil |
|
|
Soybean oil |
|
|
Corn oil |
|
|
Sunflower oil |
|
|
Safflower oil |
|
|
Flaxseed oil |
|
|
Borage seed oil |
|
|
Fish oil |
|
|
Olives |
|
|
Avocados |
|
|
Nuts and nut butters† |
|
|
Seeds |
* Trans fats (contained in margarine and shortenings and identified on most packaged snack foods as “hydrogenated” or “partially hydrogenated”) are most problematic for health. Fried foods are often very high in unhealthy saturated and trans fats and should be eliminated or significantly limited in a healthy food plan.
†While nuts and nut butters may be a healthier source of fat, they are not a good source of protein, as is commonly believed. Just because a food has protein in it does not mean that the ratio of protein to other nutrients is optimal. To consume an adequate amount of protein from nuts, you will consume a very high amount of fat and calories. Nuts and nut butters contain 75–80 percent of calories from fat.
TABLE 11.7: Essential Fatty Acids (EFAs)
|
Women |
Men |
|
12 g/day omega-6 (linoleic acid) |
17 g/day omega-6 (linoleic acid) |
|
1 to 2 g/day omega-3 (alpha-linolenic acid) |
1 to 2 g/day omega-3 (alpha-linolenic acid) |
|
Note: 1 gram = 1,000 mg |
ZERO GRAMS OF FAT? LET’S TAKE A CLOSER LOOK
Food labels often boldly claim their contents to be “fat free” or “low fat.” But such statements are often misleading. For example, in order for a nutrition label to claim “fat free” status, the product needs to have less than ½ gram of fat per serving. Manufacturers are sneaky in that they make the serving size small enough to meet this criterion, leading consumers to believe that the entire contents of the product is fat free, when in fact it may actually contain a significant amount of fat when consumed in large amounts.
The most blatant abuse of this guideline is found in cans of cooking spray. The label claims that the product contains zero grams of fat and zero calories from fat, yet the product is literally a can of oil! How can a can of oil contain no fat? Well, the suggested serving size is a ¼-second spray, and, by law, if the fat content per serving is less than ½ gram, the label can claim zero grams of fat. I don’t know anyone who sprays a pan for a mere fourth of a second. Now, while these cooking sprays are a better choice than pouring oil into a pan, they do contain essentially 100 percent fat. Consumers should understand this and not think they can use as much spray as desired with the impression that the spray contains no fat or calories.
Here’s some science to put this into perspective. In analyzing one can of spray, I (Rick) noted a serving size to be 0.25 gram, with about 200 grams in the entire can. Since one tablespoon of oil is 14 grams, the can contains a bit more than 14 tablespoons of oil (200 / 14 = 14.3). There are about 125 calories in one tablespoon of oil, which means the can contains 1,750 calories of oil (14 tablespoons × 125 calories per tablespoon = 1,750). Therefore, in the can of oil that supposedly contains zero fat and zero calories, there are approximately 200 grams of fat and 1,750 calories. This is simply one example of how food labels can be misleading.
It’s important to take a very close look at labels before you purchase and consume foods. Educate yourself concerning what exactly is in the foods you plan to eat — the content may not match the marketing claims. Your newfound knowledge might dramatically alter what you eat and what you decide to feed your family.
Micronutrients (Vitamins and Minerals)
The food compounds we’ve been discussing — proteins, carbohydrates, and fats — are called macronutrients. Micronutrients, which are the vitamins and minerals, are also necessary for optimal health. In some cases, adequate intake of the micronutrients can be obtained through consumption of a well-balanced, diverse, fresh, and nutrient-dense diet that includes both whole foods and meal-replacement shakes. Foods such as fruits, vegetables, grains, legumes, meats, and dairy products have an abundance of micronutrients. If a wide variety of foods from these groups is consumed on a regular basis, there is less need for supplemental micronutrients in most diets.
DIETARY SUPPLEMENTS
While dietary supplements certainly will not make up for a poor diet, they can be of assistance if used in conjunction with a well-balanced diet. In fact, most of us would benefit from some dietary supplements.
Not all dietary supplements are created equal. Some supplements provide little benefit, in part because they contain too little of the active ingredient to be beneficial.* The question “Does that supplement work?” really needs to be followed by another question: “Does it work for what?”
My (Rick) short list of dietary supplements really do work — for aiding overall health. These supplements support consistent intake of quality whole-food macronutrients (protein, carbohydrate, fat) and micronutrients (vitamins and minerals), as well as assist in maintaining and/or improving multiple aspects of overall health.
1. Protein powder (whey isolate and casein in particular): to use as needed by men and women in meal-replacement shakes, as an adjunct to whole foods.
2. Multi-vitamin/multi-mineral supplement (typically 1 tablet/capsule per day — see manufacturer guidelines): for daily use by men and women. Although certain nutritional
differences do exist between men and women, a general-purpose multi-vitamin/multi-mineral supplement will work fine for most people. Seek a product that contains 100 percent or more of the daily value for all nutrients listed.
3. Vitamin D3 (at a dose ranging from 2,000–4,000 IU per day; this value far exceeds the current recommended daily value but is consistent with the scientific literature demonstrating a benefit with use): for daily use by men and women.
4. Fish oil supplement providing both EPA and DHA (at a combined dose of 1,000–2,000 mg of total EPA and DHA): for daily use by men and women.
These supplement staples — which should be considered by virtually everyone — are an inexpensive “health insurance policy.” It’s interesting that many people have no problem spending money on physician office visits, co-pays and coinsurance, and medications, yet they are concerned about spending $40 a month on dietary supplements that could likely alleviate many of the same simple problems for which they tend to seek medical care. Prevention is preferred over treatment.
In addition to these supplements, others that have an abundance of data in support of their use include creatine monohydrate and methylsulfonylmethane (MSM). Although initially marketed to athletes as a performance aid, more data now focus on the benefits of creatine monohydrate in older adults, those with neurological disorders, and those with depression. A common dose is 5 grams (5,000 mg) per day (equal to 1 teaspoon), which is typically sold as a powder that can simply be mixed into your favorite beverage.
MSM also has been demonstrated in several scientific studies to decrease inflammation — which has far-reaching implications, ranging from alleviating joint pain to improving cardiovascular health. A commonly consumed dose is 3 grams (3,000 mg) per day, which is typically sold in capsules of 500–1,000 mg. These two relatively inexpensive ingredients may provide significant benefit to many.
Finally, a well-balanced antioxidant blend that includes a variety of plant-based nutrients and extracts can prove very helpful to overall health. An example of such a blend is a fruit and vegetable powder concentrate, which may be encapsulated or sold as a powder that can be mixed into a beverage. I personally believe that such a product is a wise choice to add to your overall supplement regimen. Due to the complexity of antioxidant dietary supplementation, you will need to do more research. More information is available at our website, www.DanielCure.com/supplements.
With the advancement in nutritional science research and dietary supplement development, other ingredients may soon emerge for consideration. Some that are of interest to me and many other scientists include ubiquinol (reduced co-enzyme Q10), resveratrol, curcumin, and others in the family of phytochemicals.
If you would like to learn more about dietary supplements in general, or if you have specific questions regarding the efficacy of certain dietary supplements, visit www.DanielCure.com/supplements. As with any change to your nutritional regimen, it is always best to first consult with your physician or other qualified health-care provider before starting any dietary supplements.
* Unfortunately, many dietary supplement manufacturers choose to use less than optimal dosages of key active ingredients in their products. This decision is largely influenced by the cost of the ingredients and possibly by a lack of understanding regarding the scientifically demonstrated effective dose. For more information on the topic of inferior dosing in many dietary supplements, visit www.DanielCure.com/supplements.
However, as more research continues to become available regarding selected vitamins and minerals and their role in health maintenance, enhancement, and disease prevention, it is reasonable to consider supplementing an already balanced diet with certain micronutrients, depending on the situation. This would come in the form of a dietary supplement or supplements. For example, athletes, individuals on a low-calorie intake, pregnant or nursing mothers (or simply women of child-bearing age), and individuals with diabetes, heart disease, or other inflammatory-related diseases may benefit from taking a micronutrient supplement. Because the topic of dietary supplementation can be quite complex, here are a few simple guidelines to get you started on the path to optimal health.
• Consume a well-balanced, diverse, fresh, and nutrient-dense diet — with both whole foods and meal-replacement shakes. Following the guidelines presented for the Daniel Cure will ensure such a diet.
• For additional assurance that you are nutritionally complete in the micronutrient category, consider using a good multi-vitamin/multi-mineral supplement. These typically contain needed micronutrients at or above the recommended daily intake level. They serve as an inexpensive health insurance policy and can be easily used by almost anyone.
• Consider using individual micronutrient supplements. These are provided at much higher dosages than what is contained in multi-vitamin/multi-mineral supplements. See “Dietary Supplements” on page 130 and visit www.DanielCure.com/supplements for more information.
5. WATER AND OTHER FLUIDS
An often overlooked component of many dietary plans is fluid intake — in particular, water. So let’s be clear. You need to seriously consider what you will drink every day (water is ideal), how much you will drink, and how you will make this happen. Just as you will determine the answers to these questions for your food intake, you need to develop the same plan for your fluid intake. Here are some general guidelines.
What to Drink
• Pure water is the ideal fluid to consume. And you do not need to drink bottled water. Many city drinking waters are of excellent quality. You can make the choice for yourself based on taste preference and water quality in your area. (See “The Health Benefits of Water” on page 29.)
• Non-calorie beverages such as diet sodas and flavored waters are generally fine on occasion, but should not make up a significant amount of your daily fluid intake. These products typically contain artificial sweeteners, flavorings, colorings, and other chemicals — potentially unhealthy items that you do not want to consume regularly. For example, some scientific literature suggests that artificial sweeteners may increase sweet cravings and dependency and may be associated with weight gain.33
• Calorie-containing beverages (soft drinks, lemonade, teas, etc.) are usually loaded with sugar and provide little nutritional value. For example, one 12-ounce can of soda contains about 40 grams of sugar. This is equal to 10 teaspoons of sugar and 160 calories of sugar. You are better served by eating calories rather than drinking them. Meal-replacement shakes and milk are the exception.
• Alcohol and caffeinated beverages, such as coffee and tea, act as diuretics and may cause your body to lose fluids. While you should understand this, it’s not necessary to totally eliminate these beverages from the diet. In fact, much research indicates the health benefits of coffee and tea, as well as of alcohol when consumed in moderation (for example, one 5-ounce glass of wine per day). It is of no concern if you drink one or two cups of coffee or tea each day — preferably without sweetener and in addition to your plain water intake.
How Much to Drink
• Make it a goal to consume one gallon (sixteen 8-ounce cups) of water each day.* Drink more when you’re in a hot, humid environment and when exercising.
• Assess your fluid intake by the color and odor of your urine. When you are adequately hydrated, your urine should be clear or pale yellow and mostly odorless. If not, increase your fluid intake. (Note that certain medications, vitamin supplements, and foods — such as asparagus — can impact urine color and/or odor.)
How and When to Drink
• Fill a one-gallon container with water each night and place it in the refrigerator so it is cold in the morning. Keep it with you — in your office, at home, wherever. People might think you’re weird for bringing a gallon of water to work. But you’re in the business of getting healthy. And it’s a good conversation starter.
• Buy yourself a cup or bottle you really like and fill it frequently from your gallon container. Then keep it within reach throughout the day. The main excuse people have for not drinking fluid is a failure to have something to drink. Start planning ahead and include this on your “get healthy” list.
• Drink two 8-ounce cups of water before every meal. This may reduce your food intake and aid in weight loss.
• Drink fluids regularly throughout the day and attempt to finish the entire gallon at least one hour before bedtime. Drinking water too close to bedtime may result in awakening to use the restroom in the middle of the night.
DESIGNING A PLAN OF YOUR OWN
We have covered a good amount of information in this chapter, and now it’s time to bring it all together. You need to decide how you will use this information to construct your own Daniel Cure eating plan. If you’re planning to follow a traditional Daniel Fast for the initial twenty-one-day period, which is recommended, simply consume a purified plant-based diet. The information contained in chapter 3 provides the guidance you need.
However, if you are now ready to embark on the Daniel Cure plan, your options increase and you can be more creative in your dietary design. Specifically, you can consider animal products such as lean meat and dairy. You can also consider caffeinated beverages, such as coffee and tea. Finally, you can consider an occasional cheat meal or dessert each week, which may provide you peace of mind, knowing that you do not need to be perfect in order to make great progress.
Chapter 10 provides food “plates” for both the Daniel Fast and Daniel Cure plans on page 104. Chapter 22 provides some sample menus for both the traditional Daniel Fast and the Daniel Cure. Of course, the essential guidelines of consuming frequent, small, clean, and healthy meals, along with adequate water intake, are similar for both plans and should be adopted as your new lifestyle approach. Fully understand what is in the foods you are eating. (See “Making Sense of Nutrition Facts” on page 139.) Then decide to choose only the best foods — those that you know will improve your overall health and lead you to your goal.
Let’s end with a recap of what we learned, focusing on seven key principles to ensure your success using the Daniel Cure plan.
Eat Frequently
• Eat five to six meals per day, every day.
• Never skip meals.
• You should never feel excessively hungry during the day. If you do, you waited too long to eat.
Manage Portion Sizes
• Eat the appropriate amount of calories/food for you, divided over five to six meals per day.
• You should never feel excessively full during the day. If you do, you ate too much.
Adjust Your Plate
• Divide your plate into three equal parts, with one part containing a low-fat protein source and two parts containing a carbohydrate source (one part vegetable or fruit, one part grain). Add small amounts of healthy dietary fats if desired.
• If you are using meal-replacement shakes, start by adding 15 to 20 grams (2 to 2½ tablespoons) of protein powder to your carbohydrate source (fruit juice, fruit, oats). Then, add a small amount of healthy fat such as flaxseed oil or natural peanut butter (½ tablespoon) if desired.
Consume Natural Foods
• Eat a wide variety of fresh foods — purchase most of your groceries from the perimeter of the supermarket and shop minimally from the aisles.
• Avoid packaged and processed foods.
• Consume a nutrient-dense diet. Attempt to get as many quality nutrients — protein, carbohydrate, fat, vitamins, minerals — in the least amount of calories. Eating the healthy foods indicated in the tables provided in this chapter will allow you to consume a nutrient-dense diet.
• Understand that it can be challenging to eat healthy foods away from home and consider bringing your own lunch to work each day.
Aim High for Fiber
• If you are a man younger than 50, aim for 38 grams of fiber daily. If you are a man 50 or older, aim for 30 grams daily. If you are a woman younger than 50, aim for 25 grams of fiber daily. If you are a woman 50 or older, aim for 21 grams daily.
Drink Water
• Drink one gallon of water every day — consistently throughout the day.
• Consider drinking plenty of water prior to each meal (16 ounces).
Enjoy Yourself
• Determine which healthy foods you enjoy eating and consume those foods regularly.
• Experiment with different recipes to add some pizzazz to your overall diet. There are so many easy-to-prepare and great-tasting recipes that involve healthy ingredients. See part 4 of this book for examples. These can be modified with the inclusion of low-fat animal products if desired.
• Splurge with one or two cheat meals, and possibly one dessert, each week. Remember, if you’re eating five meals per day, that’s 35 meals per week. If only 33 are healthy and in line with the Daniel Cure guidelines, you’re still 94 percent compliant!
NOW LET’S GET STARTED
From a basic nutrition perspective, you now have all the information you need to get started on a healthy nutrition plan. The material presented in chapters 10 and 12 should help you incorporate this information into a workable plan. The sample menus provided in chapter 22 show you how this can be done very easily. So what now?
The first thing you need to do is abandon your current unhealthy diet (assuming this is the case) and make a commitment to the Daniel Cure lifestyle. (See “The Daniel Cure Pledge” on page 276.) This may not be easy for you, but it can be done. It’s the committed step, and it will guide you on the remainder of the path. You’ll then need to determine which healthy foods you will eat — simply plant-based food or a combination of plant and animal foods. This chapter provides a wealth of examples for both types. The food “plates” provided in chapter 10 on page 104 provide additional guidance. Then, it’s a matter of putting together meal plans that include your favorite foods. The final task is follow-through — you actually need to do this!
And while we certainly understand that change can be difficult, we also know that it is absolutely possible if you truly desire it. As a follower of Christ, you have the power of the one true God living inside of you. If he can create the universe out of nothing, form human beings from the dust of the earth, and rise from the grave in a glorious and life-giving manner, he can most certainly help you commit to a lifestyle change. Just ask him.
TURN YOUR THOUGHTS INTO ACTIONS
1Think of yourself as the nutrition leader in your circle of family and friends — the go-to person for information and encouragement related to optimal dietary intake. You know what to do and you actually do it!
2Pack your lunch each day and bring it to work with you. Spend the first half of your lunch break going for a brisk walk. Spend the second half eating a nutritious meal and thanking God for granting you the power to take control of your health. You’ll be a great example to others in your workplace.
3Accept the idea that eating five to six small meals per day is best for your overall health. Then follow through on this plan. Finally, once or twice a week, treat yourself to a cheat meal or dessert and know that you can comfortably enjoy this because you are in control.
READ LABELS AND UNDERSTAND CALORIES
One comment we have heard over and over again from those participating in our Daniel Fast studies is that reading food labels has greatly increased their knowledge of what is in the foods they eat. They have been shocked at the amount of added fat, sugar, sodium, and preservatives contained in packaged foods. They are also concerned about the amount of calories in certain foods. For these reasons, we recommend that you get into the habit of reviewing food labels. This includes ingredient lists, macronutrient content, and calories. Once you do this for a while, you’ll find that it takes less and less time because you will become “nutritionally informed.”
While we urge you to read food labels and take the time to learn of the calorie content of various foods, regularly counting daily calorie intake is not something we endorse in this book. If following the Daniel Cure plan, you should be able to eat freely without concern over the exact amount of calories consumed. If you are eating clean, wholesome foods, you need not worry about calories. By default, your overall calorie intake will likely be at or below the level you need to maintain your current body weight — or far lower than this amount if you just recently abandoned a high-calorie diet in favor of the Daniel Cure plan. Having the knowledge of what is contained in the foods you eat — including calories — will help you in making better nutritional choices, in particular when you are away from the home. Equip yourself with knowledge by reviewing the food labels.
MAKING SENSE OF INGREDIENTS ON FOOD LABELS
When buying packaged foods, try to choose items with only a single food in the ingredient list — such as fruit, vegetables, oats, brown rice, beans, lentils, and nuts. If you must purchase other packaged food items containing more than the actual food itself, select those with the fewest ingredients. For example, peanut butter should contain simply peanuts (and perhaps a small amount of added salt). However, if you look at the different labels on peanut butter at the local supermarket, you’ll find long lists of ingredients that include things like corn syrup solids, sugar, hydrogenated vegetable oils, etc.
Ingredients on food labels are listed in order of greatest to least quantity. For example, the ingredients for a barbecue sauce might list high fructose corn syrup, distilled vinegar, tomato paste, food starch, salt, smoke flavor, garlic, and sugar. This indicates that there is more high fructose corn syrup in the sauce than any other single ingredient. Sugar is present in the least amount. What we do not know is the precise contribution of any of the listed ingredients. When considering the purchase of a packaged food item, look carefully at the ingredient list as well as the nutrition facts. If you see ingredients at the top of the list that you know should be avoided when present in abundance (such as high fructose corn syrup and hydrogenated oils), reconsider your purchase. There are healthier alternatives. Of course, if you are simply planning to use certain food items on rare occasions (such as the barbecue sauce), you do not need to be so critical. Enjoy yourself and then get back on track. One “cheat” meal is not the end of the world. But it is important to understand and recognize what you are eating and to make the healthiest choices. You’re not aiming for perfection; you’re aiming for progress and understanding. You can do it!
MAKING SENSE OF NUTRITION FACTS
If you’ve ever tried to read the nutrition facts panel on packaged food and felt confused, you’re not alone. To give you a better idea of what each variable on the label means, read through this breakdown of the basic nutrition information for rolled oats.
NUTRITION FACTS: 100 Percent Whole-Grain Rolled Oats
ARE CERTAIN RATIOS OF PROTEIN, CARBOHYDRATE, AND FAT OPTIMAL?
Healthy percentages of protein, carbohydrate, and fat are approximately 20 percent, 60 percent, and 20 percent, respectively. When putting together a meal, try to stay close to this overall recommendation. You do not need to adhere to this for each food item, understanding that you will mix and match different foods to comprise your overall meal — and the overall meal is what you should be focusing on. You don’t want meals to regularly contain 5 percent protein, 70 percent carbohydrate, and 25 percent fat. This ratio is unfortunately commonplace for many and is very unlikely to yield optimal results in terms of physical health and performance. Most people do not process this much carbohydrate well — especially if much of the carbohydrate is processed. Packaged foods usually are lacking in protein, not carbohydrate or fat. This is why I (Rick) suggest the use of protein powder (see www.DanielCure.com/supplements for more information). You can easily turn an unbalanced meal into a balanced meal with the addition of 10 to 20 grams of protein powder. Just stir it into water and drink. Easy and healthy — every time.
It’s worth noting that nutrition panels (and governmental nutrition guidelines) often suggest a higher percentage of fat (30 percent) and a lower percentage of protein (10 percent). From a health standpoint, there is little rationale for the higher fat percentage, as many studies using a very low fat percentage have yielded outstanding results. The recommendation has more to do with the fact that most people eat a lot of fat (more than 30 percent) and agencies are attempting to provide a guideline that might serve as a realistic target. Since most people consume fat percentages that greatly exceed 30 percent, reducing that to 30 percent would be viewed as progress. The recommendation has little to do with what is optimal. It’s important that you consider what is best for you, and not what might be just okay.
I disagree with this higher fat percentage and especially the lower protein percentage. In working with many clients over the years, I have observed too many individuals who simply cannot get into their best state of physical health with such a low protein intake.
Consider the typical 2,000-calorie diet. Government agencies suggest a ratio of 10 percent protein, 60 percent carbohydrate, and 30 percent fat. This amounts to only 50 grams of protein per day (2,000 calories × 0.10 = 200 calories from protein / 4 [calories per gram of protein] = 50 grams). For a person weighing 165 pounds (75 kg), this protein intake is only 0.66 grams/kg (50 grams / 75 kg) — which is far less than the already low RDA (Recommended Daily Allowance) of 0.8 grams/kg.
I recommend almost twice as much protein — close to 20 percent of total calories. This is particularly important if you are active and/or an older adult (65 or older), as protein requirements increase with strenuous physical exercise and advancing age.
* While we refer to each “feeding” as a meal, you might think of a smaller portion (such as a bowl of cottage cheese and fruit) as a snack rather than a meal. That’s your choice and the terminology really doesn’t matter. The important thing is that you are eating a balance of protein, carbohydrate, and fat in healthy food form several times each day.
* While a traditional Daniel Fast plan tends to follow these ratios overall, we have found that for most people the protein intake is closer to 12 to 15 percent of daily calories, while the carbohydrate and fat intake is slightly higher than the numbers indicated. See “Are Certain Ratios of Protein, Carbohydrate, and Fat Optimal?” on page 141.
† One ounce of meat or fish contains approximately 7 grams of protein. Therefore, a 5-ounce piece of beef, chicken, or fish (about the size of an average-sized fist) would supply about 35 grams of protein, or one-half of the daily protein requirement of 65 grams. Animal products such as meat and milk generally provide more protein per unit volume as compared to plant-based foods. Check labels to determine how much protein is in the foods you routinely consume.
* See also “How do I Compute the Calorie Contribution of Protein, Carbohydrate, and Fat in Foods?” on page 246.
* Most people consume far more than 130 grams of carbohydrate per day. One large piece of fruit, one cup of cooked corn, one cup of cooked oats, ⅔ cup of cooked rice, and ¾ cup of cooked beans each contain about 30 grams of carbohydrate.
† The differences in fiber intake are based on the number of total calories consumed. For example, men typically require more calories than women, while younger adults — possibly due to increased physical activity — typically require more calories than older adults. Hence, fiber requirements are higher for these groups.
* It is imperative that as you increase your fiber intake, you also increase your water intake. High fiber diets without adequate water can lead to constipation. Aim for one gallon of water per day.
† For additional information on the GI, see the Glycemic Research Institute at www.glycemic.com.
‡ These are approximate values used and widely accepted in the food and diet industry. Actual values are slightly different. Alcohol contains approximately 7 calories per gram.
* This amount exceeds what is generally recommended by many other sources. For example, the Institute of Medicine suggests total fluid intake to be about three-fourths of a gallon per day for men and a half gallon per day for women. But this is the volume deemed to be adequate for most people. We are not satisfied with adequacy. We can do better. When considering the benefits of water related to hydration status, reduction in food consumption, importance when consuming a high-fiber diet, and the impact on physical performance during exercise and physical activity, we suggest that you aim higher and set your goal on one gallon of water per day. It may take you a while to get there, but you can do it.