With our current understanding, the most crucial step to maintaining a healthy diet is to eat a wide variety of foods. This approach ensures you receive a balanced array of nutrients and minimizes exposure to potentially harmful substances in food. Vegetables, fruits, and legumes are preferred due to their low-fat content and richness in complex carbohydrates, dietary fiber, vitamins, and minerals. However, meats, poultry, fish, and dairy products also provide essential nutrients. Some of these foods are high in fat and should be consumed in moderation, but there is no need to eliminate them entirely.
Food and Energy
Nutrients in food are categorized into three types:
Macronutrients: These include carbohydrates, proteins, and fats, which are needed in large amounts.
Micronutrients: These are vitamins and minerals, required in smaller quantities.
Water: While not typically classified as a nutrient, it is a fundamental component of all foods and essential for life.
The Basics of a Healthy Diet
Developing healthy eating habits involves choosing foods that offer the best balance of nutrients for your body’s needs. Based on guidelines from the National Academy of Sciences, the National Institutes of Health, and the American Heart Association, here are some basic rules to follow in planning your daily diet:
1.Limit Fat Intake: Keep total fat intake at or below 30% of your total calories. Limit saturated fats, which contribute to high blood cholesterol, to no more than 10% of your total calories.
2.Cholesterol Intake: Limit dietary cholesterol to no more than 300 milligrams per day.
3.Carbohydrate Intake: Ensure at least 55% of your daily calories come from carbohydrates, preferably complex carbohydrates found in grains, legumes, vegetables, and some fruits. These foods also provide the 20 to 30 grams of dietary fiber recommended daily, along with essential vitamins and minerals.
4.Protein Intake: Protein should constitute about 12 to 15% of your daily calories, sourced from low-fat options.
5.Caloric Balance: Balance the calories you consume with those you expend through physical activity to maintain a desirable body weight. More active individuals can consume more calories to maintain this balance.
6.Sugar Intake: Avoid excessive sugar, as it contributes to tooth decay and is often found in high-fat foods.
7.Sodium Intake: Limit sodium intake to no more than 2,400 milligrams per day, roughly equivalent to a little more than a teaspoon of salt.
8.Vitamins and Minerals: Ensure adequate intake of vitamins and minerals, particularly iron and calcium, through food rather than supplements.
9.Alcohol Consumption: If you drink alcohol, do so in moderation—no more than 1 ounce of pure alcohol per day. While moderate alcohol consumption has been linked to a lower risk of heart disease, excessive drinking can lead to health issues.
Quote Reference: The Wellness Encyclopedia of Food and Nutrition, University of California at Berkeley