Proper Nutritional Value
Carbohydrates
Carbohydrates are the component elements of foods and beverages. Carbohydrates are the main source of
energy in the body. Most plant foods origin contains carbohydrates naturally. Food
companies produce carbohydrates and add it to their food, in the structure of starch
or sugar. Starch and fiber found in beans, veggies, grain, diary foods and many others.
Tip: Eat
carbohydrates by 46% to 66% of daily calorie intake. Carbohydrates contain 4
calories per gram. If we take, for example, a diet based on 2000 calories a
day, the nutritional value equivalent to 900 until 1300 per day, or
about 220-320 grams. Natural carbohydrates contain a high nutritional value,
found in veggies and lentils, fruits, grains. Beware of unhealthy
carbohydrates, such as sweetened beverages, sweets and cereal products
manufacturer.
Protein
Protein is viral for nutrition and our body cells grow and develop through protein. It is the main food source for thermal energy. Protein Foods originating from plants
as well as animals.
Tip: Protein value must be equivalent of 15% to 30% of daily
calorie intake. Protein contains 4 calories per gram. If we take for example, a
diet based on 2000 calories a day, the nutritional value equivalent to 180 to 650 calories per day, or about 60-170 grams per day. Protein sources examples,
plant: such as lentil, soy, nuts, bean. Animals protein sources such as chicken
and milk and fish but they must be low in fat.
Fats
Fat is not harmful to you, necessarily as some might
think. Although you should consume only small amounts. Fats in food help absorb vital
vitamins, maintaining and building the membrane cells and help
sustain the immune system to work well. Yet some fats can increase the
risk of heart stroke and heart related disease . Fats also contain large amounts of calories that leads to weight gain.
Tip: Eat a certain amount of fat by 20% up to 35% of daily
calorie intake. Fat contains nine calories per gram. If we take for example, a
diet based on 2000 calories a day, the nutritional value is equivalent to 350 to
650 per day, about 45-80 grams per day. Healthy fat sources like
chicken, fish, canola and olive oil, and walnuts. Beware
from unsaturated fat sources such as sweets, pizza,
burgers, sausages and many other foods that are rich in fat.
Saturated fat
Saturated fat can be found in products of animal origin,
such as chicken, butter, milk, lamb. There are
also other foods containing a high level of saturated fat, processed foods
include palm and coconuts. Saturated fat raises the risk of stokes and high cholesterol.
Tip: Eat a certain amount of saturated fat, yet don't go over 15% at
most of the amount of daily calories. Reduce the proportion of saturated fat to 10% can reduce the risk of strokes. This fat contains nine calories per gram. If we take for example, a diet consists of
2000 calories per day, the 7% up to 10% approximate amount of 130 to 180
per day, or about 18-24 grams of saturated fat. Saturated fat replaced
by rinsing unsaturated mono and polyunsaturated fat found in sources like olive
oil, canola oil, vegetable oil, low fat chicken, nuts and unsalted seeds.
Remember that the saturated fat is part of the daily amount of fat that you
should know about.
Trans fats
Trans fats naturally present in some foods like those originating
from animal and diary products. But most of this fat is formed during the food
manufacturing process by the partial hydrogenation of unsaturated fats. Trans
fats are a common compound used in industrial products such as butter, and
baked foods and bacon. Trans fats increase the risk of heart disease.
Tip: According to the American nutrition guidelines in 2010,
people are advised to stay away from eating trans-fats as much as possible, by
identifying eating foods that contain synthetic sources of fat, such as
partially hydrogenated oils, as well as evaluating the intake of solid fats.
The American Heart Association determine the amount of trans fats must be
less than 1% of daily calorie intake. For most people, this amount is
equivalent to 2 grams per day. Beware from eating sweets such as crackers, biscuits,
cakes and buns. Remember that Trans fat is considered unstable part of the
daily food intake.
Cholesterol
Cholesterol is vital because it helps building the body's cells
and a production factor of certain hormones. But the body itself produces the
amount of cholesterol it needs, therefore, ye are not in the need to take
cholesterol. Excessive consumption of cholesterol can increase the risk of
disease and strokes. Cholesterol in food comes from animal products, such as
meat, chicken, seafood, eggs, milk and butter products.
Tip: Eat a quantity of less than 300 milligrams of cholesterol per
day. Reducing the amount of cholesterol to less than 200 mg per day can be
useful to anyone who is at risk of heart disease. Reduce the consumption of
cholesterol by reducing the intake of foods of animal origin such as beef,
chicken and eggs. If a particular food is rich in saturated fats then it is
also rich in cholesterol.
Fiber
Fiber diet is the main component of plants. It comes from foods
but cannot be digested and absorbed into our body. There are two basic types of
fiber: soluble and insoluble. Soluble fiber can improve the level of
cholesterol and blood sugar. Oats, dried beans and some fruits, such as apples
and oranges, are a good source of soluble fiber. Soluble Fiber increases the
size of stool and can prevent constipation. Vegetables, wheat bran and other
whole grains are a good source of soluble fiber.
Tip: If you're a woman, then you should eat about 22 to 28 grams
of fiber per day. If you are a man, then you should eat approximately 28 to 34
grams of fiber per day. Great sources of fiber: whole grain products, fruits,
vegetables, beans and peas, nuts and unsalted seeds.
Sodium
A bit of sodium is vital for the body because it helps maintain
the proper balance of fluids in the body, it also helps in the transmission of
nerve signals, and affect the expansion and contraction of the muscles. But a
lot of sodium, on the other hand, can have a negative effect, as it may lead to
high blood pressure and raise the risk of heart disease and stroke. Most
Americans eat excessively sodium in their diets and don’t even realize it.
Tip: Eat a limited amount of sodium less than 2300 mg per day or
1500 mg if your 51 years of age and older, or if the color of your skin turn
darker or if you are suffering from high cholesterol, diabetes, chronic kidney.
To reduce sodium consumption you must refrain from eating processed and
ready-made foods that are rich in sodium, in most cases. Refrained from eating
spice salted, put no salt at the dinner table and take down the use of salt, as
much as possible, when preparing food.
Sugar
All kinds of sugar whether natural or manufactured, are a type of
carbohydrate used by the body to produce energy. Sugars are naturally found in
some foods, such as fruits, vegetables, milk and some cereals. Sugar factories
add it to foods and this added sugar does not have any nutritional value and
increases the amount of calories. A lot of processed foods contain sugar as
well as added sugar, together known as SoFAS.
Tip: Nutrition guidelines recommend reducing calories originating
from the SoFAS. This means, for most people must have 5% to 15% at most, the amount
of calories consumed per day should be sourced from the SoFAS and 13% of the
amount of calories is equal to 2000, about 260 calories a day. American Heart
Association has more specific guidance for added sugar - 100 calories at most
per day must be of added sugar for women and no more than 150 calories a day
for men. This is equivalent to 6 teaspoons of sugar for women-and-9 teaspoons
for men. To reduce the amount of the SoFAS, you should stay away from eating
sugar at the dining table, desserts, pizza, sausage and meat rich in fat,
sweetened drinks, and butter for dessert.
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