Foods provide us with nutrients we need for healthy bodies and calories we need for energy. No one is exactly the same, so the amount of calories you need each day depends on your age, gender, physical condition, and activity level. Your body burns carbohydrates, protein and fat to produce energy and perform other necessary functions. This energy is measured in calories. Carbohydrates should be 45-60 percent of total calories, protein should be 10-35 percent of total calories, and fat should be 20-30 percent of total calories.
On average, daily calories are as follows:.
1,600 " children ages 2 to 6, most women and some older adults .
2,000 " average adult .
2,200 " older children, teenage girls, active women and most men .
2,800 " teenage boys and active men .
The Food Guide Pyramid is a great tool that we all can use to help us keep a well balanced diet. There are several benefits of a balanced diet : .
Increased Energy.
Lower Cholesterol.
Improved muscle tone.
Better attitude & high self-esteem.
Reduce risk of premature death.
There are several steps a person can take that will lead toward a lean, healthy body:.
Eat regular, balanced meals, and have at least the minimum number of servings from each food group. (Remember to eat a variety of foods & try to eat every 5 hours at the latest, it keeps your metabolism on high.).
Drink plenty of water,.
Eat the right balance of fat --no more than 30%, but remember that the body needs some fat to function properly.
Eat plenty of complex carbohydrates and limited refined sugars.
A sufficient amount of protein is 15%--don't overdo it.
Limit salt and sodium.
Limit artificial sweeteners.
Avoid unnecessary drugs.
Get sufficient sleep.
Participated in regular aerobic exercise.
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Remember that extremely low calorie dieting can decrease metabolism, decrease lean muscle tissue, increase cravings for fats and sweets, and increases the risk of obesity.