kdelca7470
Forum Mod
Joined: 9/30/2007
Posts: 149 |
Subject: Good Nutrition
Make sure that you get all the essential nutrients for good health. Eating a wide variety of foods from all the food groups will help you get the vitamins and minerals you need. If you eat less than 1,200 calories a day, you may benefit from taking a daily vitamin and mineral supplement. Adequate protein is important because it prevents muscle tissue from breaking down and repairs all body tissues such as skin and teeth. To get adequate protein in your d iet, make sure you eat Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts every day. These foods are all good sources of protein.
A daily fiber intake of 20 to 30 grams. Adequate fiber helps with proper bowel function. If you were to eat 1 cup of bran cereal, 1/2 cup of carrots, 1/2 cup of kidney beans, a medium-sized pear, and a medium-sized apple together in 1 day, you would get about 30 grams of fiber.
No more than 30 percent of calories, on average, from fat a day, with less than 10 percent of calories from saturated fat (such as fat from meat, butter, and eggs). Limiting fat to these levels reduces your risk for heart disease and may help you lose weight. In addition, you should limit the amount of cholesterol in your d iet. Cholesterol is a fat-like substance found in animal products such as meat and eggs. Your d iet should include no more than 300 milligrams of cholesterol a day (one egg contains about 215 milligrams of cholesterol, and 3.5 ounces of cooked hamburger contain 100 milligrams of cholesterol).
At least 8 to 10 glasses, 8 ounces each, of water or water-based beverages, a day. You need more water if you exercise a lot.
These nutrients should come from a variety of low-calorie, high-nutrient foods. One way to get variety -- and with it, an enjoyable and nutritious d iet -- is to choose foods each day from the food groups.
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| Posted: 12/2/2009 |
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