HEALTHY EATING 4-1-1

Nutrition and calorie information is typically based on a 2,000-calorie-per-day-diet. But you may actually need more or less calories than that based on several factors, including age, gender, and level of physical activity.

As far as types of food to consume, the American Heart Association’s and the USDA’s most recent guidelines state that you should eat a wide variety of fruits and vegetables, whole grains, and healthy sources of protein (such as nuts and fish); use liquid plant oils (like olive oil rather than coconut oil); choose minimally processed foods; minimize foods and drinks with added sugars; choose and make foods with little or no salt; and minimize alcohol intake. In general, you should focus on nutrient-dense foods and beverages to meet the food group needs and stay within calorie limits.

What does “nutrient-dense foods and beverages” mean? They provide vitamins, minerals, and other health-promoting components and have little or no added sugars, saturated fat, or sodium.

And, to give you an idea of what many of these components mean, refer to the basic overview, right.

1. CALORIES

are a measurement of the energy value that foods provide. And they’re based on serving size, so keep that in mind. Most healthy adults require 1,600–3,000 calories each day, though needs vary with age, gender, and physical activity level.

2. CHOLESTEROL

is both made in the body and consumed in the diet. It’s recommended one follow a healthy eating pattern involving relatively low levels of dietary cholesterol. The 2019 ACC/ AHA Guideline on the Primary Prevention of Cardiovascular Disease (CVD) cited studies showing the benefits of a plant-based diet rather than animal-based protein and concluded that a diet containing reduced amounts of cholesterol and sodium can be beneficial to decrease atherosclerotic CVD risk.

3. CARBOHYDRATES

are the main fuel source for our bodies. Carbs are either simple or complex. Fiber is an important complex carb, and simple carbs (sugars) naturally occur in such foods as fruits and milk, while other foods, like sodas and sweets, contain added sugar (it’s advised that no more than 10 percent of daily calories come from added sugars). Some of the healthiest sources of carbohydrates are found in fruits, vegetables, grains, and beans. According to USDA’s My Plate, it’s recommended to make half your plate fruits and veggies, make half your grains whole grains, focus on whole fruits, and vary your veggies.

4. PROTEIN

can be healthfully synthesized by the body in various amounts. Generally, the Centers for Disease Control and Prevention recommends 10–35 percent of your daily calories come from protein, and that varies with age, gender, and physical activity level. Most people in the U.S. meet or exceed their needs, and the body can’t store excess protein (any excess calories, from any source, are stored as fat in the body). Extra protein can lead to elevated blood lipids and heart disease because many high-protein foods are high in total and saturated fat. The healthiest protein sources are plant sources, such as soy, nuts, seeds, beans, and lentils; lean meats like skinless chicken or turkey; a variety of fish or seafood; egg whites; or low-fat dairy.

5. SODIUM

intake in the American diet is almost twice the recommended amount of 2,300 milligrams per day for most adults. Adults with hypertension should limit daily intake to less than 1,500 milligrams.

6. FAT

in the diet is important, but the result of consuming too much fat is poor health. Monounsaturated and polyunsaturated fats are considered better for you because they help reduce blood cholesterol. Saturated fat, however, can clog arteries and increase the risk of cardiovascular disease. It’s recommended that less than 10 percent of calories come from saturated fat.