What does your healthy diet look like?
Maintaining a healthy diet entails more than you may think. There are many components, and if one of the components is compromised your health status is in jeopardy.
A poor diet is the underlining cause for: type 2 diabetes and type 2 diabetic eye disease and neuropathy; heart disease, heart attacks, arteriolosclerosis and stroke; obesity related anxiety, depression and stress; sleep apnea and related lethargy, periodontal disease, cavities and extreme bad breath. This is just the beginning!
With 70% of adult americans overweight or obese, 70% of adult american's diets are missing key dietary components . Lets review the three major healthy diet necessities.
1. Balance Macronutrients
Evidence to answer the question "What is the best macronutrient ratio?" is turning a corner. For the longest time carbohydrates were the largest layer of the food pyramid. Experts suggested that carbs make up 60% of your 2000 calorie diet. They also suggested lean proteins make up about 25% and fats make up 15% with saturated fats making up no more than 7% of total calories.
Today there is support suggesting 2000 calories is to much energy for the average person, and weight specialists are suggesting no more than 1500 calories are needed. Also, the above recommendations are backwards. A balanced diet should be 60% fat, with no restriction on saturated fat, 25% proteins, not necessarily lean and no more than 15% percent carbohydrate with simple carbs making up no more than 5% of total calories.
If this seams like a lot of math to you, than here it is broken down into calories.
1500 calories total
900 calories from fat
375 calories from protein
225 calories from carbohydrates like fiber
75 calories from simple carbohydrates like white bread
Without special nutritional software assessing your diet can be a challenge. So lets give you a sample day.
2 large eggs
2 teaspoons of butter
1.5 cups of steamed broccoli sprinkled
1 teaspoon of olive oil and a sprinkle of salt
3 tablespoons of shelled, salted, sunflower seeds
2 cups of romain, and red leaf lettuces mix
1 medium tomato
3 baby mushrooms
1 tablespoon of finely chopped onion
2 ounces of roast beef (deli)
1 tablespoons of vegetable, olive oil mix
1 teaspoon of balsamic vinegar
salt and pepper
.5 cup of baby carrots
1 tablespoon of ranch dip
3 ounces steak
2 teaspoons of vegetable oil
1 cup of cauliflower mashed
1 tablespoon of butter
.5 ounces of chedder cheese
1 cup of sugar snow peas
1 cup of sugar free chocolate pudding
The above macronutrient balance reduces the risk of sugar intolerances like diabetes, inflammation damage like heart disease, oxygen deficiencies like stroke. You body weight will shift toward "normal" reducing your risk for overweight and obese diseases like sleep apnea.
2. Variety Micronutrients
Nutritional software is also beneficial to make sure you are consuming the recommended amounts of micronutrients, however, if you are following the above macronutrient guidelines, the micronutrients will most likely fall in line.
The key, is to have a variety of fruits and vegetables. Keep changing the fruits and vegetables you are eating, from day to day. Try to consume all of the different colors. Blue, red, orange, white, green and yellow vegetables all have different micronutrients, that your body needs.
3. Enough Water
Everyone agrees on water recommendations. Under normal circumstances you should drink at least 8, 8 fluid ounce glasses of water a day. If your not meeting this recommended amount we strongly suggest that you make an effort to. Take a fluid ounce measuring cup, measure out 8 oz and put it in your favorite glass. Now use this as a reference to help you drink enough water.
It is knowns that thirst can easily be misinterpreted, in the brain, with hunger. A confusion that has a large price to pay, leading to either weight gain or overweight and obese maintenance.
Under drinking water can also cause severe mood swings, in stress and anxiety. If your are a stress eater than this is detrimental to your healthy diet and your weight. Stress eating is very common in todays society. But the thirst stressor has been identified and is easily prevented. Do yourself a favor and drink enough water!
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