Eating a Healthy Diet
Recommended Daily Servings of Carbs, Proteins, and Fats
Eating a healthy, balanced diet provides the body with the vitamins and nutrients it needs to function at its best.
A healthy diet is important for the human body to fight infection, prevent diseases such as cancer, heart disease, and diabetes, to have the strength to engage in everyday activities, and to maintain a healthy weight. Food even affects appearance and feelings of well-being. A healthy and balanced diet provides the foundation for good health. To function properly, the body needs the best sources of nutrients in the right proportion.
Carbohydrates
The body's primary source of energy comes from carbohydrates. The best source of carbs is complex carbohydrates. Complex carbs are slow-releasing and high in fiber, which slows absorption and prevents a rapid rise in blood sugar. Complex carbs are whole grains, fruits, vegetables, and legumes. These types of complex carbs not only provide sustained energy, but are also rich in vitamins and minerals. The United States Department of Agriculture (USDA) recommends the average adult should eat 6 to 7 ounces of whole grains per day, which includes bread, cereal, crackers, rice or pasta. One ounce equivalents from this group are: 1 slice of bread, 1 cup of cold cereal, or a 1/2 cup of cooked pasta, rice, or hot cereal. Look for the word "whole" before the list of ingredients.
Fruits and Vegetables
The average adult should consume 2 1/2 to 3 cups of vegetables per day, and 1 1/2 to 2 cups of fruit per day to ensure sufficient intake of vitamins, minerals. Fresh fruit and raw vegetables are the best source; however, 100% vegetable and fruit juices, cooked, canned, or frozen fruits and vegetables are acceptable as well.
Protein
The Institute of Medicine Food and Nutrition Board recommends an average adult's daily diet should consist of 10 to 35 percent protein (the equivalent of 46 to 56 grams). Protein is made up of amino acids essential for strong muscles, cell and tissue growth and repair, blood clotting, and plays an important role in the immune system. Good sources of protein include lean cuts of meat, poultry, nuts, eggs, seeds, soy products, milk, yogurt, and cheese.
Fats
Unsaturated fats provide the fatty acids essential for brain function, a healthy heart, a strong immune system, and supple skin. Good sources of unsaturated fats include fish, nuts, olives, olive and corn oils, and avocados. An average adult should consume 5 to 7 teaspoons of unsaturated fats per day.
Water
Water makes up 70 percent of the body and is essential for the healthy functioning of all bodily systems. Drinking between one to two quarts of water per day promotes good digestion, healthy skin, flushing of toxins, and also improves concentration.
While eating healthy foods is the best way to give the body the vitamins and nutrients it needs, experts recommend taking a daily multivitamin as well.
Sources:
United States Department of Agriculture Food Pyramid
Harvard School of Public Health Official Website
Institute of Medicine Official Website
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