It seems like every other day brings news stories about the latest miracle food or food you thought was healthy but is suddenly found to be harmful. After sorting through study after study, you may wonder what is left to eat. In reality, a basic nutrition plan can be simple, and your best tool is the nutrition information panel on the food's package. For unpackaged foods, LIVESTRONG.com's My Plate provides the same data.
Calories
Calories are a unit of measurement for energy. You need a certain amount to fuel your body appropriately -- any less and you lose weight, any more and you gain weight. Use an online calorie calculator to determine your needs, or estimate them based on your activity level. If you are moderately active, multiply your weight in pounds by 15 for men or 12 for women. If you are sedentary, multiply your weight by 13 for men or 12 for women. The result is the number of calories you need per day to maintain your weight.
Macronutrients
The macronutrients are the main building blocks of nutrition. Carbohydrates, fat and protein make up the food you eat, and they perform different functions within the body. Finding the right balance can take some experimentation, depending upon your activity level. You should get 45 to 65 percent of your calories from carbohydrates. If you do endurance activities like running or cycling, stay toward the high end of the range. Ten to 35 percent of your calories should come from protein -- stay toward the upper end of that range if you do strength-based work like weightlifting or heavy labor. Fat should account for 20 to 35 percent of your calories, with no more than 10 percent coming from saturated fat. If you are trying to lose weight, stay toward the low end of that range.
Food Groups
You must eat food from every food group every day. Your carbs come from grains, fruits and vegetables -- at least half of your grains should be whole grains, and eat as many different fruits and vegetables as possible. Protein is found in meat, poultry, fish and legumes. Dairy foods also contain small amounts of protein and fat. Every day, adults should eat six to eight ounces of grains, 2.5 to three cups of vegetables, 1.5 to 2 cups of fruit, three cups of dairy and five to six ounces of meat, fish or legumes for a balanced diet. This ensures the right balance of vitamins, minerals and other nutrients to help your body run at its peak.
Fiber, Sodium and Cholesterol
Whole grain provides fiber, which is important for cardiovascular and digestive health. Men need 30 to 38 g per day, and women need 21 to 25 g per day. Sodium aids in nerve impulse transmittal and the contraction of muscles, so keep your intake between 1,500 and 2,300 mg per day. Cholesterol is famous for clogging arteries, but it is also very important to your cells, so don't cut it completely. Limit your intake to no more than 300 mg per day. People with certain medical conditions may have different sodium and cholesterol needs, so consult your doctor for information tailored to your particular situation.
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