Healthy Diet
If you are healthy and want to stay that way, do you know what to eat?
Suggestions on what and how much can be confusing especially when faced with varied and conflicting nutritional advice.
Below I have outlined nutritional recommendations designed to promote health and prevent dis-ease.
Carbohydrates
Carbohydrates are one of your body’s main energy sources. Complex carbs include legumes, grains and starchy vegetables – potatoes, peas and corn.
Recommendation: 45-55% of your daily calories from carbs. If doing a weight loss diet, 35%. Emphasize complex carbs – whole grains, beans, nutrient rich fruit and milk (rice, oat, almond, goat). Avoid sugars, especially candy & sweets.
Protein
Protein is essential to human life. Your skin, bones, muscles, and organ tissues all contain protein. It’s found in our blood, hormones and enzymes. Protein is found in many plant and animal sources. Foods riches in protein: legumes, poultry, seafood, meat, dairy products (goat), nuts and seeds.
Recommendation: 20-45% of your total daily calories. If doing a weight loss diet, 45-55% 60-175gram/day), based on a 2,000 calorie/day diet. Average intake: Men: 63-68 gram/day, Women: 6-55gram/day.
Fat
Fat helps your body absorb many essential vitamins, maintain the structure and function of cell membranes and preserve your immune system. Fat is a very concentrated energy source, providing twice as many calories per gram as carbs and protein. Too much fat, such as saturated and trans-fat, can increase your blood cholesterol levels.
Recommendation: 10%-20% of your total calories. If you consume a 2,000 calorie diet, that equals 20-50 grams/day of fat. Emphasize fats from healthier sources – nuts, olive, canola and nut oils, avocados and coconut. For weight loss, 10% total calories (20-30 grams/day).
Saturated Fat
These fats are most often found in animal products, such as red meat, poultry, butter and whole milk. Other foods high in saturated fat include coconut, palm and other tropical oils. Saturated fat is the main dietary culprit in raising blood cholesterol.
Recommendation: Limit your intake to no more than 10% of your total calories. This equals 20 grams of saturated fat if you consume 2000 calories.
Trans-Fat
Trans-fat comes from adding hydrogen to vegetable oil through a process called hydrogenation. This makes the fat more solid and less likely to spoil. Trans-fat is a common ingredient in commercial baked goods – such as crackers, cookies, cakes and fried foods, such as doughnuts, french fries, shortenings and some types of margarine are high in trans fat.
Recommendation: AVOID. If you consume 2,000 calories a day, you should not have more than 2 grams of trans fats.
Cholesterol
Cholesterol is vital to the structure and function of all your cells, but it is also the main substance in fatty deposits (plaques) that can develop in your arteries. Your body makes all of the cholesterol it needs for cell function. You get additional cholesterol by eating animal foods, such as meat, poultry, eggs, seafood, dairy products and butter.
Recommendation: Watch your intake! No more than 200 mg/day.
Fiber
Fiber is the part of plant foods that your body doe not digest and absorb. There are two types:
1. Soluble Fiber - may help improve your cholesterol and blood sugar levels. Oats, dried beans and some fruits, such as apples and oranges.
2. Insoluble Fiber - adds bulk to your stool and can help prevent constipation. Vegetables and whole grains.
Recommendation: Women need 21-25 grams of fiber a day. Men need 30-38 grams fiber/day.
Sodium
Sodium helps maintain the right balance of fluids in your body, helps transmit nerve impulses, and influences the contraction and relaxation of muscles. Too much sodium can be harmful. Most sodium comes from eating processed and prepared foods, such as canned veggies, soup, lunch meats and frozen foods. Avoid these. If you eat these, don’t add salt during cooking or at the table.
Recommendation: Most need 1,500-2,400 mg/day. Take less if having water retention issues. Take the higher amount if sweating a lot and/or exercising