You can be sure to eat a healthy food regimen if you take in the right amounts of whole, fresh foods. Eat a ratio of carbs to protein and fat of about 2:1:1 in total calories per day. Pick whole-grain foods, fresh produce and low-fat meat and dairy items instead of processed foods with their added sodium, sugar and preservatives, and you should be on the right path to a healthy food regimen.
Carbohydrates
About half the calories in your healthy food regimen should come in the form of carbs. MayoClinic.com states that for a total daily intake of 2,200 calories, you should eat about 250g to 350g of carbs. Simple carbs for quick energy can be eaten in fresh fruits and veggies, while the long-lasting, energy-producing complex carbs are found in whole-grain breads, pastas and cereals. Fresh produce and whole grain foods also supply dietary fiber you need for good digestion.
Healthy Protein
Eating protein helps to build strong muscles when you combine it with exercise. The Harvard School of Public Health states that good choices for healthy protein are fish, poultry, legumes, nuts and seeds, because they contain less fat than red meat while still providing plenty of protein. A 6 oz. portion of salmon only has a quarter of the fat in the same amount of beef steak. Fish such as herring and trout also contain heart-healthy omega-3 fatty acids. Eat about 55 g to 165 g of protein on a 2,200 calorie-per-day diet.
Fat Facts
You will need some fat in your diet to break down fat-soluble vitamins such as vitamins D, K, A and E. But MyPyramid.gov states that eating low-fat milk products will provide enough healthy fat along with calcium for strong bones. Steer clear of the fat in processed food and snacks that contain empty calories and unnecessary sodium, preservatives and sugar. In a 2,200 calorie-per-day diet you should be eating about 61 g to 86 g of fat. Check food nutrition labels to learn the fat and calorie content of the food, as well as the protein, carbs and fiber amounts.
Fresh First
Make fresh produce a priority when you food shop. MayoClinic.com states that you should make fresh produce the first stop on your food shopping trips to make sure you have plenty of fresh fruits and veggies for your snacks, salads and side dishes. You should eat about 3 cups of veggies and 2 cups of fruit daily. Choose a variety of colors of fruits and veggies and you will get a good variety of vitamins and minerals in your diet.
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