Your first foray into healthy eating can be confusing -- there's so much advice, much of it conflicting, that it's easy to get mixed messages about what you're supposed to eat. The safest bet is to turn to the advice of doctors and nutritionists who spend their careers studying the effects of food on the body and turning it into guidelines that apply to most people. Of course, there's room for variation, so you may need to experiment a little to see what works for you.
Nutrients
You get your energy from carbohydrates, so they should make up about 45 to 65 percent of your diet. Protein supports muscle growth and repair, and should be about 10 to 35 percent of your calories. Fat is important to cell function, and helps your body absorb vitamins -- get 20 to 35 percent of your calories from fat, but limit saturated fat to 10 percent at most. Eliminate trans fat from your diet completely. Men need 28 to 34 g of fiber and women need 22 to 28 g, but everyone should keep their sodium under 2,300 mg and their cholesterol under 300 mg.
Grains
Grains include bread, rice, oats and pasta, and are an important source of carbs and fiber. The USDA recommends at least three or four ounces per day for adults, half of which should be whole grains. Whole grains are less processed than refined grains, and retain more fiber, iron and B vitamins. Substitute brown rice for white, whole-wheat bread for white, and oatmeal for corn flakes.
Fruits/Vegetables
Fruits and vegetables also supply carbs and fiber, but they are also potent sources of vitamins. The USDA recommends 1 1/2 to two cups of fruit and two to three cups of vegetables per day. Choose fresh produce whenever possible, but frozen is better than canned. The high heat required to process canned foods leaches much of the vitamin content, and the canning liquid may contain extra sugar or salt. Get your fruits and vegetables from whole foods rather than juices, and you'll get more of the fiber and less added sugar.
Dairy/Protein
Dairy and proteins like meat, poultry and fish are your main sources of fat and protein. You should eat three cups of dairy and five or six ounces of meat per day, but choose low-fat or lean versions to avoid overdoing it on the saturated fat. Fatty fish like salmon is good for you though, because it contains omega-3 fatty acids that promote heart health. Vegetarians must be careful to eat a wide variety of whole grains, soy products and legumes to ensure they don't miss out on key proteins.
References
- MayoClinic.com; Healthy Diet - End the Guesswork With These Nutrition Guidelines; February 22, 2011
- United States Department of Agriculture: Food Groups - Grains - How Many Grain Foods are Needed Daily?
- United States Department of Agriculture: Food Groups- Vegetables - How Many Vegetables are Needed Daily or Weekly?
- United States Department of Agriculture: Food Groups - Fruit - How Much Fruit is Needed Daily?
- United States Department of Agriculture: Food Groups - Dairy - How Much Food From the Dairy Group is Needed Daily?
- United States Department of Agriculture: Food Groups - Protein Foods - How Much Food From the Protein Foods Group is Needed Daily?
Member Comments