Nutrition

Eating healthy can define the health of all people. Proper nutrition paves the way for us to grow, develop, work, play, fight infection, and prevent disease. On the other hand, malnutrition does quite the opposite, making us vulnerable to disease and premature death.

Daily Needs for Your Body

(American Medical Device Reprocessors, AMDR)
Carbohydrates – 45-65% of daily calories

Based on a 2,000 calorie diet:

• 900-1,300 calories should come from Carbohydrates
• 200-700 calories should come from Protein
• 400-700 calories should come from Fat

The United States Department of Agriculture (USDA) sets for Americans the standards and guidelines of proper nutrition. The Food Guide pyramid is a generic guideline which Americans above the age of 2 should follow.

The Food Guide Pyramid helps you make the best food choices for you describing what to eat, how much to eat, and what vitamins and minerals are found in these foods.

In January 2005, the USDA came out with new dietary guidelines. In these guidelines, they developed recommendations which the general public should follow. They are as listed:

• Eat a variety of nutrient-dense foods and beverages from the basic food groups.
• For a 2,000-calorie diet, consume two cups of fruit and 2-1/2 cups of vegetables each day. Adjust the amounts higher or lower depending on your individual calorie needs.
• Make half your grains whole. Eat at least 3 ounces of whole-grain products every day, with the rest of the recommended grains coming from enriched or whole-grain products.
• Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products. If you don’t or can’t consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.
• Consume less than 10 percent of your calories from saturated fats and less than 300 mg/day of cholesterol. Keep trans fatty acid consumption as low as possible.
• Keep your total fat intake between 20 to 35 percent of your calories. Most of the fats you eat should be polyunsaturated or monounsaturated fats, such as found in fish, nuts, and vegetable oils.
• Eat lean, low-fat, or fat free meat, poultry, dry beans, and milk or milk products.
• Consume less than 2,300 mg—about 1 teaspoon of salt—of sodium per day. Choose and prepare foods with little salt.
• Consume potassium-rich foods such as fruits and vegetables.
• Choose fiber-rich fruits, vegetables, and whole grains often.
• Choose and prepare foods and beverages with little added sugars.
• Limit alcoholic beverages to one drink per day if you are a woman, or two drinks per day if you are a man. Some individuals, including pregnant women, should not drink alcohol at all.