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.
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).
