With the exception of people who need a therapeutic diet for specific health problems, the best overall diet plan can simply be stated as: carbohydrates from fruits, vegetables, and grains; and eat a wide variety of foods, including protein-containing foods such as meat, fish, eggs, and dairy products. Vitamins and minerals are found in almost all the foods we eat.
– Reduce the amount of any type of fat in your diet. It is estimated that, on average, we get almost 40 percent of our daily calories from fat. A goal of reducing a person’s total fat consumption to 30 percent of their daily calorie intake is reasonable. Saturated fat consumption should be reduced to 10 percent of daily calories, and cholesterol consumption should be less than 300 ml per day. For many people, a diet high in fat causes obesity, which leads to a variety of health problems. People with a family history of heart conditions and high blood pressure may be particularly at risk if they follow a diet high in fat. Diet and exercise to achieve and maintain a desirable body weight. Obesity is an important factor that complicates the treatment of many diseases, including diabetes, high blood pressure and coronary heart disease.
– Increase the amount of complex carbohydrates and fiber in your diet. Many people tend to get very little of their calories from complex carbohydrates. By getting 50 to 55 percent of our daily calories from carbohydrates (fruits, vegetables, and grains), we can reduce fat consumption while increasing consumption of some vitamins, minerals, and fiber. Try to eat five or more servings a day of fruits and vegetables, especially leafy greens and yellow vegetables and citrus fruits. Eat six servings or more a day of complex carbohydrates, including bread, legumes, and grains. A diet rich in fiber plays an important role in the digestion and assimilation of food.
– Eat appropriate amounts of protein. Our diet often contains a lot of protein, especially animal protein. You may also notice that if you reduce the amount of protein you consume, your fat intake will also decrease, because most of the fat you consume, especially cholesterol, is found in animal products. But don’t stop eating meat; just eat less.
– Choose foods that are relatively low in sodium and limit the amount of salt you add to your meals while cooking and at the table. Many people consume more salt than they need. For most people, sodium levels may never cause a health problem, but it’s still a good idea to cut down on excess salt in your diet. Restricting salt in your diet is even more important if you have a family history of high blood pressure or a sodium sensitivity.
– If you drink, reduce your alcohol consumption to one or two glasses a day. If you are pregnant, do not drink at all.
– Women and teenage girls need more calcium and iron in their diets. Most women and girls consume about half the amount of calcium needed for healthy growth and lifelong maintenance of bones. During the childbearing years, many women and girls get much less iron than is necessary to maintain good health.
– Make sure your diet and your children’s diet contains fluoride to help prevent tooth decay. Fluoridated water can significantly reduce tooth decay in children and adults. If your water isn’t flirty, go to your dentist for dietary fluoride.
– Do not take additional vitamins and minerals unless your doctor tells you to. The more the better theory does not necessarily apply to vitamins and minerals. The best way to get the vitamins and minerals your body needs is through a varied diet. Taking additional vitamins and minerals is generally not harmful and can be beneficial if your diet is deficient in some aspects, but too much can harm your health.
These guidelines are for healthy people, not those who need special diets due to conditions and diseases that affect normal nutrition.
