Many diet plans claim to be the "ideal" diet, but they can't all be right. A proper diet should offer you a wide variety of vitamins and minerals and allow you to maintain a healthy weight by offering you as many calories as you're able to burn off, according to the U.S. Department of Agriculture.
Fruits and Vegetables
About 45 to 65 percent of the calories you eat every day should come from carbohydrates, according to MayoClinic.com. Some of these carbohydrates should come from vegetables and fruits. Your specific intake needs depend on factors such as your activity level, age and sex, but most adults need 1½ to 2 cups of fruits and 2½ to 3 cups of vegetables per day, according to MyPyramid.gov.
Whole Grains
Another part of your daily carbohydrate intake is grains. Most adults should eat 6 to 8 oz. of grains, at least half of which should be whole grains such as oatmeal, brown rice and whole cornmeal, according to MyPyramid.gov. Refined grains such as white flour and white rice have had their bran and germ removed, meaning they contain fewer nutrients than whole grains. Although most refined grains have their iron and some of their B vitamins added back in after they are processed, an important nutrient, fiber, is not added back in, according to MyPyramid.gov.
Low-Fat Protein
Between 10 and 35 percent of your caloric intake should come from sources of protein such as beans, soy, chicken, dairy products, fish and nuts, according to MayoClinic.com. If you consume about 2,000 calories per day, this translates to 50 to 175 g of daily protein. Focus on eating mostly plant-based protein such as beans and soy and choose low-fat sources of animal-based protein such as lean meats, seafood and low-fat dairy to reduce your intake of saturated fat, recommends MayoClinic.com. Your daily saturated fat intake should be under 7 percent of your total daily calories, according to the American Heart Association.
Unsaturated Fats
Your total fat intake should make up about 20 to 35 percent of your daily calories, according to the U.S. Department of Agriculture. Since you should limit your daily saturated fat intake to under 7 percent of your calories, most of your daily fat should be unsaturated. Mono- and polyunsaturated fatty acids, which help protect you against heart disease, come from foods such as nuts, fish and vegetable oils, according to MyPyramid.gov.
Limits
Another type of fat, trans fat, can be found in foods such as fried foods and boxed baked goods. Eating too much of this fat can increase your chances of developing heart disease, so you should limit your intake to no more than 1 percent of your daily calories, according to the American Heart Association. Other ways to reduce your risk of heart disease are to limit your dietary cholesterol to 300 mg per day or under and to limit your sodium intake to under 1,500 mg per day, according to the American Heart Association. Sugary treats such as soda, candy, cookies and cakes should also be occasional indulgences rather than a part of your daily diet as they can increase unnecessary calories to your diet, according to the American Academy of Family Physicians.
Member Comments