Proper nutrition is an important part of maintaining overall health. The foods you choose may affect both short- and long-term health by contributing to or preventing diseases such as heart attacks, strokes, diabetes and cancer. Following simple guidelines can help you make food choices that will best support overall health.
Fats
According to the U.S. Department of Health and Human Services, fats should comprise no more than 20 to 35 percent of your daily caloric intake. Saturated fats should make up no more than 10 percent of calories, and you should limit cholesterol to 300 mg or fewer per day. Choose lean meats and low-fat dairy products to limit fat intake, and cut back on or eliminate trans fatty acids.
Portions
Reduce portion sizes to those that make you feel comfortably full without feeling overfull, advises the American Dietetic Association. Smaller portions reduce your caloric intake, which can aid in weight loss and maintaining a healthy weight. They also help reduce your intake of fats and carbohydrates.
Sodium
Limiting sodium intake can help prevent hypertension, or high blood pressure, as well as other diseases and conditions. The U.S. Department of Health and Human Services recommends limiting sodium intake to 2,300 mg or fewer per day. Choose foods that contain little or no salt, and add salt sparingly when preparing meals and snacks.
Alcohol
Excessive use of alcohol can causes diseases such as cirrhosis and heart disease. Alcohol also adds empty calories to your diet that can lead to weight gain. The American Dietetic Association recommends no more than one alcoholic beverage per day for women, and two per day for men.
Vitamin B12
According to the U.S. Department of Health and Human Services, adults should consume about 2.4 mcg, or micrograms, of vitamin B12 per day. Vitamin B12 is necessary for the proper production of healthy tissue cells. Because women over the age of 50 have decreased ability to synthesize vitamin B12, this guideline is particularly important for older women. Vitamin B12 is available in meats and dairy products, although it is also found in supplement form and in some fortified cereals.
Folic Acid
The U.S. Department of Health and Human services recommends a daily intake of 400 mcg of folic acid per day. Folic acid may help prevent spina bifida and other diseases. Pregnant women should increase their daily intake to 600 mcg. Folic acid is available from vitamin-fortified cereals and other foods.
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