Eating Healthy for Life

In May of 1989 the representatives of 9 health organizations and governmental bodies in the USA met under the auspices of the AHA.  They reviewed the scientific evidence brought before them and concluded that most Americans could improve their overall health as well as maintain it just by making some fundamental dietary changes.  In this article we will look at some healthy eating guidelines that each of the organizations are promoting that were involved in these discussions.

1.  Each adult should eat a nutritionally balanced and adequate diet consisting of a variety of different foods.
2.  They should reduce their intake of fat (especially saturated fat) and cholesterol.
3.  They should increase their intake of complex carbohydrates and dietary fiber.
4.  They should reduce their intake of sodium (salt).
5.  They should consume alcohol in moderation or not at all.  Both children, adolescents and pregnant women should abstain from alcohol completely.

When talking about eating a variety of foods in your diet, we are talking about those that will supply the calories, protein, essential fatty acids, carbohydrates, vitamins, minerals and fiber that are needed to remain healthy.  You can eat foods from all food groups such as fruit, vegetables, non and low fat dairy products, whole grain breads, cereals, pasta, plus starchy vegetables, beans,lean meat, and skinless poultry and fish. 

The healthy eating guidelines for what percentage of these foods you should consume is as follows:

1.  30% or less of the day’s total calories from fat.
2.  8-10% of the total calories consumed each day should be made up of saturated fatty acids.
3.  10% of the total calories consumed should be made up of polyunsaturated fatty acids.
4.  15% of your daily total of calories consumed should be made up of monounsaturated fatty acids.
5.  Less than 300mg/d of cholesterol foods should be included in a plan.
6.  No more than 2.4g/d of sodium should be included in any plan.
7.  55-60% of the calories that you consume should be made of complex carbohydrates.

The information contained above should help provide you with a more heathly eating guideline, not just for you but members of your family as well.  But if you have any queries concerning what you should be eating then speak to your doctor.