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| THE HEALTHY DIET |
| A healthy diet depends on eating a variety of foods. If you eat a variety of foods you are more likely to get all the necessary nutrients. Your diet should contain the following nutrients: |
| PROTEINS - Proteins form the basic structure of body tissue and organs. The body uses proteins for growth and the repair of cells. Proteins are found in eggs, milk, cheese, tofu, nuts, meat, fish, poultry, dried beans, split peas, and lentils. About 15% of your daily calories should come from protein. |
| CARBOHYDRATES - Carbohydrates are the body's main source of energy. They are found in potatoes, bread, cereals, grains, pasta, milk, yogurt, vegetables, and fruit. Carbohydrates should make up at least 50% of your daily calories. |
| FATS - Fats provide energy and are used for growth and repair of tissues. They are found in olives, nuts, cheese, meat, fish, poultry, butter, oils, avocado, and mayonnaise. Saturated fats are less healthy than polyunsaturated and monounsaturated fats. Saturated fats are found mostly in butter, margarine, meat, cheese, poultry with skin, tropical oils, and whole-milk dairy products. Monounsaturated fats are found in olive oil, canola oil, and avocados. Polyunsaturated fats are found in fish and some vegetable oils. Fats should contribute no more than 30% of your daily calories. |
| Only 10% of the fat that you eat should be saturated fat. There are nine calories in a gram of fat.
| | To calculate the maximum grams of fat you should eat each day, use the following formulas: |
| Multiply the maximum number of calories you should eat in a day by 0.30 (30%) to calculate the maximum number of calories that you should get from fat |
| # calories per day x .30 = # calories from fat per day |
| Divide the daily number of calories from fat (the answer from the calculation above) by 9 to find the maximum number of grams of fat you should eat each day |
| # calories from fat/9 = # fat grams per day |
| For example, if you need 1800 calories per day, no more than 30% of those calories should come from fat: |
| 1800 x 0.30 = 540 calories from fat |
| Divide 540 by 9 to find out the maximum number of grams of fat you should consume each day: |
| FIBER - Fiber is found in plants and is not digested by the body. It provides what is considered "bulk", which is used by the large intestine to help remove waste through bowel movements. Lack of fiber in your diet can worsen intestinal problems, such as constipation. Fruit, vegetables, bran, whole grains, and cereals are good sources of fiber. It is recommended that you get 20 to 35 grams of fiber per day. A diet high in fiber may help reduce your cholesterol levels. |
| VITAMINS AND MINERALS - Vitamins are important nutrients that help to regulate metabolism and also help the brain, nerves, muscles, skin, and bones to function properly. The major vitamins are A, B, C, D, E, K, B-12, and seven B complex vitamins. Minerals are necessary in very small amounts for the body to function properly. For example - calcium is necessary for healthy teeth and bones, zinc and magnesium are need to control cell metabolism, and iron is important for healthy blood and for many chemical reactions within your body. Vitamins and minerals are found in many foods, especially in milk, cheese, green leafy vegetables, fish, meat, and poultry. They are also added to milk and cereal. |
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