RECOMMENDATIONS FOR A HEALTHY DIET

By Lorri B. Katz, M.A., R.D.

Medical Nutritionist/Registered Dietitian

 «      Eat a variety of foods.

«      Try to consume “whole” foods and minimize your intake of fast foods   and highly processed foods.

«      Limit total fat in diet to no more than 30 percent of total calories.  For a 2000 calorie diet, that would be 65 grams of fat.

«      Consume no more than 10 percent of total calories from saturated    fat.  For a 2000 calorie diet, that would be 22 grams of saturated fat.

«      Consume no more than 10 percent of total calories from poly-unsaturated fats and 10 to 15 percent of total calories from mono-unsaturated fats.

«      Avoid hydrogenated fats (Crisco) and trans-fatty acids (margarine). 

«      Limit cholesterol intake to no more than 300 milligrams per day.

«      Protein intake should be about 10 -15 percent of total calories per day.  For a 2000 calorie diet, that would be 50  to 75 grams.  Choose lower fat protein foods like fish, poultry without the skin and soy products.

«      Carbohydrate intake should be about 60 to 65 percent of total calories per day.  For a 2000 calorie diet, that would be 300 to 325 grams per day.  Choose complex carbohydrates like whole grains and beans.  Avoid simple sugars.

«      Limit sodium to less than 2400 milligrams per day.  One teaspoon of salt has 2300 milligrams of sodium.  Avoid canned and highly processed foods that are high in sodium.

«      Consume at least 25 grams of fiber per day.  One slice of whole grain bread has about 2 - 3 grams of fiber.  Choose whole grains and whole grain products and fruits and vegetables.

«      Eat at least five servings of colorful vegetables and fruits      per day.  Include one dark green and one yellow/orange color.

«      If you drink alcohol, do so in moderation.

«      Chew food well and eat slowly!

«       Drink 8 glasses of water per day.