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Guidelines for good nutrition
Guidelines for good nutrition -- Posted by Gumbo on 11-20-04 17:30
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Guidelines for good nutrition
Sections a.. Calories: 1,600 to 2,800 a day=20
a.. Protein: 10 percent to 35 percent of total calories=20
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a.. Carbohydrates: 45 percent to 65 percent of total calories=20
a.. Fat: 20 percent to 35 percent of total calories=20
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a.. Saturated fat: No more than 10 percent of total calories=20
a.. Cholesterol: No more than 300 milligrams (mg) a day=20
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a.. Sodium: 1,500 to 2,400 mg a day=20
a.. Dietary fiber: 21 to 38 grams a day=20
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a.. Using the guidelines=20
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Every day your body requires a certain amount of energy from =
carbohydrates, protein and fats to function properly. Because no single =
food provides all of the nutrients your body needs, eating a variety of =
foods ensures that you get all of the necessary nutrients and other =
substances associated with good health.
Eating well doesn't have to be complicated. Unless you need a special =
diet for a specific health problem, the best approach is to follow =
national dietary recommendations. These recommendations have evolved =
over the years to keep pace with an expanding scientific knowledge on =
how diet can affect health and prevent disease.
The most recent recommendations come from the National Academy of =
Sciences' Institute of Medicine. These guidelines are significantly =
different from those of the past, particularly in regard to =
carbohydrates and fat. More fat is allowed, and carbohydrates have a =
lower minimum percentage - from 55 percent to 45 percent. This is due to =
research indicating that people with a certain body type and metabolic =
profile may benefit from fewer carbohydrates and more monounsaturated =
fat.
Use these recommendations as a guide when planning your daily meals and =
snacks. If you need to lose or gain weight, some of these =
recommendations may need to be adjusted. Talk with a registered =
dietitian or your doctor if you have questions.
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Calories: 1,600 to 2,800 a day=20
Your body burns (metabolizes) carbohydrates, protein and fat to produce =
energy and perform other necessary functions. This energy is measured in =
calories.
Your energy needs vary considerably according to your activity level, =
body size, sex and age. For example, an older, petite, sedentary woman =
may need only 1,600 calories a day, but a 25-year-old woman of the same =
size who is very physically active may need 1,800 to 2,200 calories a =
day.
On average, daily calorie goals are as follows:
a.. 1,600 - children ages 2 to 6, most women and some older adults=20
b.. 2,000 - average adult=20
c.. 2,200 - older children, teenage girls, active women and most men=20
d.. 2,800 - teenage boys and active men=20
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Protein: 10 percent to 35 percent of total calories=20
Protein is essential to human life - every cell in your body contains =
it. Your skin, bones, muscle and organ tissue all contain protein. It's =
found in your blood, hormones and enzymes as well.
Protein is also a nutrient found in many foods. Legumes, poultry, =
seafood, meat, dairy products, nuts and seeds are your richest sources =
of protein. Grains and vegetables supply small amounts. Remember to =
choose your sources of protein wisely. Many high-protein foods are also =
high in fat and cholesterol.
The amount of protein your body needs varies depending on your weight. =
For example, a 140-pound woman needs about 51 grams of protein a day, =
and a 175-pound man needs about 64 grams a day - based on the estimated =
requirement of 0.364 grams per pound (0.8 grams per kilogram) of body =
weight. However, most Americans typically eat far more protein than they =
need. Your body stores the extra calories from protein as fat.
Even if you don't eat any animal protein, you can easily get enough =
protein as long as you include in your diet some protein-packed =
plant-based foods, such as beans, lentils, tofu or tempeh.
Vegetarian diet: A healthy alternative
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Carbohydrates: 45 percent to 65 percent of total calories=20
Carbohydrates are your body's main energy source, the primary fuel for =
your cells. Carbohydrates are starches and sugars. Starches - found =
primarily in bread, rice, pasta, cereals and vegetables - are complex =
carbohydrates. Sugars - found in fruits, milk and foods made with sugar, =
such as candy and other sweets - are called simple carbohydrates or =
simple sugars.
Approximately 45 percent to 65 percent of your total daily calories - at =
least 130 grams - should come from carbohydrates. Complex carbohydrates =
and sugars from fruit and milk are preferred to simple sugars from candy =
and sweets. Your body absorbs complex carbohydrates more slowly than it =
absorbs simple sugars, providing you with more energy for a longer =
period of time. In addition, complex carbohydrates, fruit and milk =
provide more nutrients and fiber than sweets do.
Some foods have sugar added to them during processing or preparation. =
Foods containing added sugars generally provide many calories, but their =
nutrient content - vitamins and minerals - may be quite low. In the =
United States, regular (non diet) soft drinks are the top source of =
added sugars. Other major sources include candies, cakes, cookies, fruit =
drinks and dairy desserts, such as ice cream.
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Fat: 20 percent to 35 percent of total calories=20
Unlike protein and carbohydrates, fat is an extremely concentrated form =
of energy that contains little water. Among its many important tasks are =
aiding in the absorption of many essential vitamins, helping maintain =
the structure and function of cell membranes and assisting your body's =
immune system. But too much fat can have a negative effect on your =
health, such as increasing your risk of heart disease, diabetes and =
obesity.
The food you eat has several different kinds of fat, including:
a.. Saturated fat. This type of fat can be found in butter, cheese, =
whole milk, cream, eggs, meat, poultry, chocolate, coconut, palm oil, =
lard and solid shortenings.=20
a.. Polyunsaturated fat. Vegetable oils, such as safflower, corn, =
sunflower, soy and cottonseed oils, are high in polyunsaturated fat.=20
a.. Trans fat. Most margarines and shortenings are high in trans fat. =
Commercial baked goods and fried foods, such as doughnuts or french =
fries, also have significant amounts of trans fat.=20
a.. Monounsaturated fat. Foods high in monounsaturated fat include =
avocados, nuts, and olive, peanut and canola oils.=20
About 20 percent to 35 percent of your daily calories should come from =
fat. To reduce fat in your diet, choose lean foods - such as fish, =
skinless white poultry and low-fat dairy products - and eat more foods =
naturally low in fat, such as fruits, vegetables and whole grains.
Fats: The good and the bad
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Saturated fat: No more than 10 percent of total calories=20
Saturated fat is the main dietary culprit in raising your blood =
cholesterol and increasing your risk of coronary artery disease. =
Therefore, limit your daily intake of saturated fat to no more than 10 =
percent of your total calories.
To reduce your saturated fat intake, limit meat, butter, cheese, whole =
milk, cream and eggs in your diet, along with foods made from chocolate, =
lard, solid shortenings, and palm and coconut oils.
Heart-healthy eating: Take action to help prevent cardiovascular =
disease
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Cholesterol: No more than 300 milligrams (mg) a day=20
All foods from animals contain cholesterol. Concentrated sources include =
meats, egg yolks and whole-milk products.
Limit cholesterol, but don't overemphasize its significance. The primary =
dietary determinant of high blood cholesterol is saturated fat. For some =
people, though, dietary cholesterol has a significant impact on their =
level of blood cholesterol. Limiting cholesterol intake is a good idea =
for anyone trying to keep his or her cholesterol level down.
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Sodium: 1,500 to 2,400 mg a day=20
Only small amounts of sodium occur naturally in food. In fact, most of =
the sodium you eat is added during food processing and preparation. =
Canned soups and vegetables and many boxed or frozen processed foods are =
very high in sodium, as are processed meats, such as bacon, sausage and =
ham.
Various organizations, including the Institute of Medicine, have =
published recommendations for daily sodium intake. Most recommend =
between 1,500 and 2,400 milligrams (mg) a day for healthy adults, adding =
that it's better to aim for the low end of that range.
If you're older than 50, black, or if you have health conditions such as =
high blood pressure, chronic kidney disease or diabetes, you may be more =
sensitive to the blood-pressure-raising effects of sodium. As a result, =
you may need to consume even less sodium than 1,500 to 2,400 mg a day. =
Talk to your doctor about the sodium limit that's best for you.
Control sodium by limiting processed foods. Also cut back on the salt =
you add while cooking and at the table. As you use less salt, your =
preference for salt declines, allowing you to enjoy the taste of the =
food itself.
Processed foods: Why so salty?
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Dietary fiber: 21 to 38 grams a day=20
Fiber is the part of plant-based foods that your body doesn't digest and =
absorb. Two types of fiber can be found in food: soluble and insoluble.
Insoluble fiber adds bulk to your stool and helps prevent constipation. =
It also reduces your risk of colon and rectal cancers. It's found mainly =
in vegetables, wheat bran and whole grains.
Soluble fiber may help improve your cholesterol and blood sugar levels. =
It's found in oats, dried beans and some fruits, such as apples, =
oranges, strawberries and grapefruit.
The average American eats about 10 to 15 grams of fiber a day. However, =
the government's dietary guidelines recommend:
a.. 38 grams for men and 25 grams for women under the age of 50=20
b.. 30 grams for men and 21 grams for women over the age of 50=20
The best way to boost your consumption of fiber is to eat a variety of =
whole grains, vegetables, legumes and fruits. When buying breads or =
grains, look for the word whole on the label. Try to eat breads with at =
least 3 grams of fiber per slice and cereals with 3 or more grams of =
fiber per serving. Try whole-wheat pasta, which has at least three times =
the amount of fiber as regular pasta.
Roughing it: Fitting more fiber into your diet
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Using the guidelines=20
Now that you know this information, how do you apply it? How do you know =
if you're getting 20 percent to 35 percent of your calories from fat or =
10 percent to 35 percent of your calories from carbohydrates? Probably =
the simplest way to see if your diet meets these guidelines is to =
compare your daily intake to one of the various food pyramids available =
and see how it matches up. You can record the types and amount of food =
you eat each day and then do the comparisons.
Food pyramid: The shape of a healthy diet
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Perhaps the most accurate - but also the most complicated - way to =
assess your diet in light of the above guidelines is to follow these =
steps for assessing your intake:
1.. Determine how many calories you need each day.=20
2.. Determine what percentages of your calories are going to come from =
fat, protein and carbohydrates.=20
3.. Multiply your total daily calorie intake by each of the =
percentages, then divide these numbers by calories per gram to get the =
number of grams from each group that you should eat each day. There are =
4 calories per gram of carbohydrate, 4 calories per gram of protein and =
9 calories per gram of fat.=20
Let's say, for example, that you want to take in 1,600 calories a day =
and you choose to follow a plan somewhat like the Zone diet, meaning you =
want 40 percent of your calories from carbohydrates, 30 percent from =
protein, and 30 percent from fat. You'll then need to do the following =
calculations:
a.. For carbohydrates: 1,600 x 0.4 =3D 640 calories, divided by 4 =
calories per gram of carbohydrate =3D 160 grams of carbohydrate a day=20
a.. For protein: 1,600 x 0.3 =3D 480 calories, divided by 4 calories =
per gram of protein =3D 120 grams of protein a day=20
a.. For fat: 1,600 x 0.3 =3D 480 calories, divided by 9 calories per =
gram of fat =3D 53 grams of total fat a day=20
Once you've determined how many grams from each of the three groups, =
it's a matter of keeping track by reading the food labels or using =
calorie, fat and carbohydrate counters.
USDA National Nutrient Database for Standard Reference
If after trying one or both of the methods above you still aren't sure =
about the quality of your diet, seek an appointment with a registered =
dietitian. He or she will be able to help you
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Guidelines for good=20
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