| Good Nutrition
Make sure that your diet contains all the essential nutrients
for good health. Using the Food Guide Pyramid and the Nutrition
Facts Label that is found on most processed food products
can help you choose a healthful diet. The Pyramid shows you
the kinds and amounts of food that you need each day for good
health. The Nutrition Facts Label will help you select foods
that meet your daily nutritional needs. A healthful diet should
include:
Vitamins and Minerals
Adequate vitamins and minerals. Eating a wide variety of
foods from all the food groups on the Food Guide Pyramid will
help you get the vitamins and minerals you need. If you eat
less than 1,200 calories per day, you may benefit from taking
a daily vitamin and mineral supplement.
Adequate Protein
The average woman 25 years of age and older should get 50
grams of protein each day, and the average man 25 years of
age and older should get 63 grams of protein each day. 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 diet, make sure you
eat 2-3 servings (see Figure 2) from the Meat, Poultry, Fish,
Dry Beans, Eggs, and Nuts Group on the Food Guide Pyramid
every day. These foods are all good sources of protein |
| Adequate Carbohydrates
At least 100 grams of carbohydrates per day are needed to
prevent fatigue and dangerous fluid imbalances. To make sure
you get enough carbohydrates, eat 6-11 servings (see Figure
2) from the Bread, Cereal, Rice, and Pasta Group on the Food
Guide Pyramid every day.
Fiber Intake
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.
Adequate Protein
The average woman 25 years of age and older should get 50
grams of protein each day, and the average man 25 years of
age and older should get 63 grams of protein each day. 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 diet, make sure you
eat 2-3 servings (see Figure 2) from the Meat, Poultry, Fish,
Dry Beans, Eggs, and Nuts Group on the Food Guide Pyramid
every day. These foods are all good sources of protein.
Fat Per Day
No more than 30 percent of calories, on average, from fat
per 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 diet. Cholesterol is a fat-like substance
found in animal products such as meat and eggs. Your diet
should include no more than 300 milligrams of cholesterol
per day (one egg contains about 215 milligrams of cholesterol,
and 3.5 ounces of cooked hamburger contain 100 milligrams
of cholesterol).
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