FNRI

 The Food and Nutrition Research Institute (FNRI) said the only way to stay
young is to have enough anti-oxidant in the body, stressing that apart
from preventing diseases, anti-oxidants could also prevent aging as they
are anti-aging nutrients themselves, and saying that the proverbial
fountain of youth is found in food.
 “Antioxidants are compounds present mostly in fruits and vegetables,
which neutralize excess free radicals that are generated by the body
during normal metabolic metabolism. They belong to a group of
substances known as pytochemicals.
 “Free radicals are  the most vicious and the most toxic substances by-
product of metabolism. When not neutralized, they can travel through the
body cells, disrupting the structures of proteins, lipids and carbohydrates
and causing cell damage. Such damage is believed to contribute to aging
and degenerative diseases such as cancer, heart disease, diabetes, strokes,
cataracts and the like,” the FNRI said.
 It noted that cellular antioxidant defense mechanisms can be classified into
primary and secondary systems. “The primary defense system includes familiar
nutrients such as vitamins (vitamin E and vitamin C), carotenoids (B-carotene
and lycopene), thiols (glutathione, lipoic acid), ubiquinols, flavonoids and
polyphenols (from herbs, teas, grape skins) and minerals such as zinc and
selenium.
 A variety of enzyme systems such as the catalase, superoxide dismutase,
gluthathione peroxidase are also part of the primary defense system. They are
thought to interact directly with harmful free radicals. The secondary defense
system includes enzymes that break down protein, lipids, and in DNA repair
mechanisms. They are mostly involved in repair of already damaged protein and
lipid molecules,” the FNRI said.
 While most people only know that the best sources of anti-oxidants are
available in drugstores in the form of vitamins and supplements, the FNRI said
most anti-oxidants are present in foods especially fruits and vegetables.
 The FNRI said eating a variety of foods and more
fruits, vegetables and root crops would enable one to
meet the daily system requirement for anti-oxidants.
USDA. ARS. Nutrient Data Laboratory.

 Reports of selected food items and nutrients, sorted either by

food description or in descending order by nutrient content in
terms of common household measures. Single nutrients include
protein, fat, energy (calories) carbohydrate, fiber, sugar,
calcium, iron, magnesium, phosphorus, potassium, sodium, zinc,
copper, manganese, selenium, vitamin A, vitamin D, vitamin E,
vitamin K, vitamin C, thiamin, riboflavin, niacin, pantothenic
acid, vitamin B6, vitamin B12, folate, cholesterol, fatty acids and
various phytonutrients and antioxidants.

  
 
Food Composition Tables

 OSU Commons -Follow this link and then select the place you eat. Then
select a menu, the food items are lionked to their nutritional content.
 Common Foods — Major Nutrients (Source: USDA)

 Almonds to Butter Cabbage to Corn Cottage Cheese to Fudge

 Gelatin to Kiwi Lamb to Mustard Noodles to Pretzels
 Provolone to Sauerkraut Scallops to Tortillas Total Cereal to Yogurt
 Data for Fast Foods
 Generic Fast Foods — Major Nutrients (Source: USDA)
 Biscuit (egg) to Cheeseburger 
 Chick Fillet to Egg 
 Enchilada to Nachos
  Onion Rings to Salad
  Scallops to TostadaDetailed Fast Food Data 
 Common Foods Sorted by %Calories from Fat
 Less than %10 Calories from Fat
 Part 1
 Part 2
 Part 3
 Part 4
 Less than %20 Calories from Fat
 Less than %30 Calories from Fat
  You may be thinking, "What does ideal body weight have to
do with a site about flattening your stomach?"
 Well, if you've been reading this site, you now know that a
flat stomach comes from overall body fitness. So it's
important that you get your body as close to your ideal
weight as possible.
 PLEASE NOTE: This chart is just a guide and may not apply to
everyone. It does not take into account different body
frames/build, muscle tone, etc. It's important to speak with a
physician about your individual weight if you are unsure.
 Male Female
Height Ideal Weight Height Ideal Weight
4' 6" 63 - 77 lbs. 4' 6" 63 - 77 lbs.
4' 7" 68 - 84 lbs. 4' 7" 68 - 83 lbs.
4' 8" 74 - 90 lbs. 4' 8" 72 - 88 lbs.
4' 9" 79 - 97 lbs. 4' 9" 77 - 94 lbs.
4' 10" 85 - 103 lbs. 4' 10" 81 - 99 lbs.
4' 11" 90 - 110 lbs. 4' 11" 86 - 105 lbs.
5' 0" 95 - 117 lbs. 5' 0" 90 - 110 lbs.
5' 1" 101 - 123 lbs. 5' 1" 95 - 116 lbs.
5' 2" 106 - 130 lbs. 5' 2" 99 - 121 lbs.
  
5' 3" 112 - 136 lbs. 5' 3" 104 - 127 lbs.
5' 4" 117 - 143 lbs. 5' 4" 108 - 132 lbs.
5' 5" 122 - 150 lbs. 5' 5" 113 - 138 lbs.
5' 6" 128 - 156 lbs. 5' 6" 117 - 143 lbs.
5' 7" 133 - 163 lbs. 5' 7" 122 - 149 lbs.
5' 8" 139 - 169 lbs. 5' 8" 126 - 154 lbs.
5' 9" 144 - 176 lbs. 5' 9" 131 - 160 lbs.
5' 10" 149 - 183 lbs. 5' 10" 135 - 165 lbs.
5' 11" 155 - 189 lbs. 5' 11" 140 - 171 lbs.
6' 0" 160 - 196 lbs. 6' 0" 144 - 176 lbs.
6' 2" 171 - 209 lbs. 6' 2" 153 - 187 lbs.

6' 3" 176 - 216 lbs. 6' 3" 158 - 193 lbs.

6' 4" 182 - 222 lbs. 6' 4" 162 - 198 lbs.

6' 5" 187 - 229 lbs. 6' 5" 167 - 204 lbs.

6' 6" 193 - 235 lbs. 6' 6" 171 - 209 lbs.

6' 7" 198 - 242 lbs. 6' 7" 176 - 215 lbs.

6' 8" 203 - 249 lbs. 6' 8" 180 - 220 lbs.

6' 9" 209 - 255 lbs. 6' 9" 185 - 226 lbs.

6' 10" 214 - 262 lbs. 6' 10" 189 - 231 lbs.

6' 11" 220 - 268 lbs. 6' 11" 194 - 237 lbs.
 So before you get too serious about toning your abs
and flattening your stomach, you'll have to work on
getting your weight down to the ideal number
indicated on the chart above.
 Check out Burn Fat and Build Muscle for more
information on Weight Training to learn more
about why body fat percentage is a good measure of
weight loss success.
BMI (Body Mass Index)

 Another stat you'll want to become familiar with is your BMI - Body
Mass Index. This is the measure of your total body fat. It's calculated
by dividing your weight (in kilograms) by your height (in meters,
squared).
 A normal BMI is between 18.5 and 24.9. A person with a BMI under
that range is considered to be underweight, and a BMI above that
range is considered overweight.
 Calculate Your BMI
 PLEASE NOTE: The BMI indicator is just a guide and may provide
misleading results. It does not take into account different body frames,
muscle tone, etc. It's important to speak with a physician about your
individual weight if you are unsure.
 For example, if you are 5'4, 145 pounds but you have a small
frame/build, you may look out of shape even though the BMI
caluclator says your weight is "desirable."
 Those same stats (5'4 and 145 pounds) may look completely

different on someone with an average or larger frame/build.

 So even though these two people have the same weight and

height, they carry it completely differently. The BMI

calculator does not take this into consideration.
 That's why it's important you speak to a physician about your

individual weight.
 
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