Calories In A Healthy Diet

Calories In A Healthy Diet

Maintaining a healthy diet does not have to be difficult or restrictive. You do not have to waste your sugar and purchasing kitchen scales. In fact, a healthy diet contain little of everything, including fat, bread and sugar. Not only will a varied diet prevent you from getting bored, but it gives you the freedom to find food that is nutritious, and easy on the palette
Function
Even the most sedentary person needs a significant amount of calories to function. Calories, which is a measurement of energy, not only burned during high intensity sessions. Sleeping, breathing and blood pumped requires calories. When adopting a healthy diet, it is important to understand how much calories your body needs. Your weight, age, activity level and gender are factors that determine your calorie intake. The average person needs to consume about 1,500 to 3,000 calories. To accurately determine calorie needs, you can see an online calorie calculator (see Resources).
Types of Calories
Calories in a healthy diet come from fat, protein and carbohydrates. There are four calories in one gram of a protein or carbohydrate, and nine calories in each fat grams. The United States Department of Agriculture (USDA) recommends that 45 to 65 percent of calories in a healthy diet should come from carbohydrates, 10 to 35 percent from protein and 20 to 35 percent from fat, with less than 10 percent coming from saturated fat .
carbohydrates
According to the USDA, a healthy diet should include six servings of carbohydrates from bread, rice and pasta, three servings of vegetables and two servings of fruit. The calories in carbohydrates should come from complex carbohydrates that are high in fiber, vitamins and minerals. When you build your diet, 50 to 65 percent of calories come from whole-grain breads and pasta, brown rice, yams, peas, broccoli, carrots and cantaloupe.
proteins
The USDA find that a healthy diet also includes two servings of meat, poultry, fish, beans and nuts group, and three servings of milk, yogurt and cheese group. In a healthy diet, it should calories protein comes from skim or low-fat milk, low fat yogurt, beans, and lean meats like skinless chicken, 90 percent lean ground beef or pork. Trim excess fat off meat.
Fat
A healthy diet is one where fat is rarely used, according to the USDA. A good source of healthy fats contain omega-3 fatty acids found in fish. Avoid sources of fat that provide little nutrition. Avoid butter, margarine, shortening and lard. Instead replace with olive or canola oil. Olives, avocados and nuts contain the type of fat you should include in a healthy diet.

Leave a Reply

Your email address will not be published. Required fields are marked *