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The Guiding Principles of Nutrition: How to Eat Healthy

The Guiding Principles of Nutrition: How to Eat Healthy 1. Со ume a well-balanced diet consisting of the recommended amounts of macronutrients (protein, carbohydrates, and fats). Typical American Diet Well-Balanced Diet Protein 15% Protein 15-25% Fat Fat 20-25% Sugar 20% 35% Eliminate Sugars Carbohydrates 50-65% Carbohydrates 30% 2200 Calories 2700 Calories Shown above is the typical American diet compared to a healthier, more well-balanced diet. The typical American diet consists of excess sugar and unhealthy fats. The well-bal- anced diet consists of a more sensible combination of necessary macronutrients. Choose "healthy" proteins, fats, and carbohydrates – Within each macro- nutrient class, there are healthy options and unhealthy options. 2. Carbohydrates There are two types of carbohydrates: simple carbohydrates and complex carbohydrates. A vast majority of carbohydrate consumption should come in the form of complex carbohydrates (whole grains, vegetables). Avoid simple carbohydrate sources (sugars), with the only exception being fresh fruits. Simple (Generally Unhealthy) Carbohydrates Complex (Healthy) The Difference Between Carbohydrates: Simple, Refined Carbohydrates Lacking Fiber Cause Highs and Lows in Sugar Energy High Blood Normal Glucose Level Simple Carb Meal Energy Low = Hunger + Excessive Eating Time Complex Carbohydrates Produce Less Fluctuation in Blood Glucose Levels Blood Normal Glucose Level Complex Carb Meal Time Carbohydrate Caloric Breakdown: 50-65 % Carbs 1200-1450 Calories 300-350 Grams A vast majority of carbohydrate consumption should come in the form of complex carbohy- drates (whole grains, vegetables). Avoid simple carbohydrate sources (sugars) with the only exception being fresh fruits. Proteins Proteins are made up of amino acids. There are twenty amino acids required by the body. Of these amino acids, twelve are produced by the body and are nonessential. Eight of these amino acids are not made by the body. They are essential and must be consumed in a healthy diet. Essential (Must come from food) Protein made up of Amino Acids Nonessential (Made by the body) There are two distinct food sources that provide protein: animal sources and non-animal sources. Animal sources are generally complete proteins, meaning they provide all necessary essential amino acids. Even though animal sources are complete proteins, animal proteins should be consumed in moderation due to higher levels of saturated fats and cholesterol. Non-animal protein sources generally provide inadequate amounts of one or more essential amino acids and therefore are called incomplete proteins. Nevertheless, there are non-ani- mal food sources, including quinoa and soybeans, which provide a complete profile of amino acids. Additionally, combining two or more non-animal protein sources can be used to provide a complete protein source. Protein Sources: Animal Products Non-Animal Products Meats Grains Beef Basmati Rice Lamb Brown Rice Pork Quinoa Veal Wheat Germ Chicken Wild Rice Turkey Eggs/Dairy Eggs Milk Beans/Peas Black Beans Chickpeas Kidney Beans Yogurt Cheese Lentils Pinto Beans Soy Beans Split Peas Seafood Cod Flounder White Beans Halibut Nuts/Seeds Salmon Almonds Sea Bass Cashews Trout Peanuts Tuna Pecans Lobster Pistachio Nuts Clams Walnuts Shrimp Flax Seeds Pumpkin Seeds Sunflower Seeds Vegetables Broccoli Green Beans Spinach Processed Soy Products Tofu Tempeh Protein Caloric Breakdown: Protein can come from lean meats, eggs, diary 15-25 % Proteins 325-550 Calories 80-135 Grams (all in moderation) as well as seafood, whole grains, beans, nuts/seeds, vegetables and soy products. Fats There are both healthy and unhealthy fats. Monounsaturated fats and omega-3 and omega-6 polyunsaturated fats are healthy. Saturated fats and trans fats are unhealthy. Examples for each types of fat are provided below. Fat Breakdown: Fats Saturated Unsaturated (Unhealthy) Animal Fats (beef, chicken, pork, lamb, eggs yolks and shellfish) Dairy Fats (cream and butter) Conconut and Palm Oil Monounsaturated Polyunsaturated (Very Healthy) Lard Oil Oll Canola Oil Omega-6 (Healhy But Unhealhty in Excess) Nuts Trans-fat (peanuts. cashews) Omega-3 (Healthy) (Very Unhealthy) Avocados Flaxseed Hempseed Pumpkin Seeds Nuts Corn Oil Fried Foods Soybean Oil Safflower Oil Sunflower Oil (almonds, walnuts) Cottonseed Oil Fish (salmon, tuna, meckerel, herring, sardines) Fat Caloric Breakdown: Omega-3 Polyunsaturated 150-200 Calories 17-22 Grams 20-25 % Fats 450-550 Calories 50-60 Grams Omega-6 Monounsaturated 150-200 Calories 17-22 Grams Sataurated <125 Calories <17 Grams Healthier fats include monounsaturated fats and polyunsaturated fats (fats from plant sources). Limit saturated fat consumption (fats from animal sources) and completely avoid trans fat consumption. 3. Optimize your nutritional intake by choose whole-food options over processed alternatives. Processed foods are certainly more convenient in a fast-paced society. However, refined foods are stripped of essential nutrients like vitamins and minerals. Food manufacturers fortify processed foods with vitamins, minerals, and fiber, but these added nutrients do not have the same health-preserving effects as whole foods. Whole foods also possess more of these essential nutrients, and the nutrients are more easily utilized within the body. Healthiest Foods: Vegetables (Carbohydrate/Protein Source) Asparagus Avocados Beets Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Collard greens Corn Cucumbers Eggplant Garlic Green beans Kale Mushrooms (Crimini) Mushrooms (Shiitake) Onions Potatoes Romaine Lettuce Spinach Squash Sweet potatoes Swiss chard Tomatoes Fruits (Carbohydrate Source) Apples Apricots Bananas Blackberries Blueberries Cantaloupe Grapefruit Grapes Figs Kiwi fruit Oranges Раpaya Pears Pineapple Plums Raspberries Strawberries Watermelon Lean Meats and Poultry (Protein/Fat Source) Beef (grass-fed) Chicken (free-range) Lamb Liver Turkey Veal Fish and Shellfish (Protein/Fat Source) Cod Salmon Sardines Scallops Shrimp Trout Tuna Dairy and Eggs (Protein/Fat Source) Eggs Low-fat milk Yogurt Low-fat cheese Grains (Carbohydrate/Protein Source) Brown Rice Oats Quinoa Rye Wheat germ Whole wheat Beans and Leg nes (Protein Source) Black beans Chick peas Kidney beans Lentils Lima beans Pinto beans Soybeans Tofu 4. Start the day with a healthy breakfast and continue to eat regularly in moderation Eat a basic breakfast consisting of complex carbohydrates, proteins, and healthy fats. Con- tinue to feed yourself every 3 to 4 hours with moderately sized meals consisting of complex carbohydrates, proteins, and healthy fats.

The Guiding Principles of Nutrition: How to Eat Healthy

shared by kmcgowan on Feb 04
The Guiding Principles of Nutrition: How to Eat Healthy Infographic visually provides the core principles of good nutrition. Good nutrition can be simple: learn the basic principles and practice them ...


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