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 A
Healthful Diet
Meeting Daily Nutritional
Guidelines - Tips
Servings and Serving Sizes
Calcium and Iron
Fruits and Vegetables
Grains
Fats
Alcohol
About Diet & Nutrition
The nutritional goal of every individual should involve eating a
diet composed of a great variety of foods. There is no single type
of food or single food group that can provide all of the vitamins
and nutrients needed to keep the body in good health.
The body requires energy from food. To maintain optimum health, the
body requires this energy from protein, fats and carbohydrates. The
energy rendered by food and the energy the body requires is measured
in calories. The U.S. Food and Drug Administration outlines the
following caloric requirements for different groups of individuals.
Caloric needs depend on many factors, including age, activity level
and sex. It is recommended that the intake of calories be
distributed evenly over a day.
Average calorie goals per day:
1,600 — Most women and some older adults
2,000 — Adult average
2,200 — Most men, active women, teenage girls and children
2,800 — Active men and teenage boys
Components of a healthful diet and caloric intake
1) Protein
Protein intake should constitute approximately 12% of daily calorie
intake. Protein is essential to the body for the maintenance of
tissues like organs and muscles. Far too many people today eat too
much protein. High protein diets are usually very high in fat and
cholesterol. A wide variety of foods are high in protein, including
meat, poultry, seafood, legumes, nuts and dairy products.
2) Carbohydrates
Carbohydrate intake should constitute approximately 55-65% of daily
caloric intake. Complex carbohydrates include the fiber in grains,
legumes and vegetables. Simple carbohydrates include the sugars
present in fruits, milk and sweets. Carbohydrates are used by the
body primarily for energy and are vital to good health. More complex
carbohydrates are preferable to simple carbohydrates because they
provide more nutrients and are absorbed more slowly by the body.
3) Fat
Fat intake should constitute approximately 20-30% of daily caloric
intake. Although too much fat is detrimental to good health, some
fat is essential as a concentrated source of energy for the body.
There are many different kinds of fat, including saturated fat,
polyunsaturated fat, trans fatty acids and monounsaturated fat.
Saturated fat should constitute no more than 10% of daily caloric
intake.
4) Cholesterol
Daily cholesterol intake should not exceed 300 milligrams (mg) a
day. Sources high in cholesterol include meats and poultry, egg
yolks and whole milk products.
5) Sodium
Daily sodium intake should not exceed 2,400 mg a day. Sodium
constitutes 40% of table salt and is also naturally occurring in
many foods. A very small amount of sodium (1/4 teaspoon daily) is
required by the body. A diet high in sodium puts the body as risk
for stroke, heart attack and high blood pressure. Processed foods
are often very high in sodium.
6) Fiber
Daily fiber intake should be approximately 20 to 35 grams a day.
There are two types of fiber - insoluble fiber and soluble fiber.
Insoluble fiber consists largely of plant cell material and it holds
onto water, resisting digestion and preventing constipation. Whole
grains and vegetables are an excellent source of insoluble fiber.
Soluble fiber is thought by many to improve blood cholesterol and
blood sugar levels. Fruits, legumes and oats provide excellent
levels of soluble fiber.
The U.S. Government's Food and
Nutrition Information Center offers detailed information about
nutritional guidelines for Americans. The National Institute of
Diabetes & Digestive & Kidney Diseases offers excellent resources on
nutrition and
other health issues.
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