NUTRITIONAL TAKEAWAY

WHAT'S IN WHAT'S OUT



In conclusion, some guidelines for a healthy diet are:
1. Keep total fat intake at or below 20 per cent of the total calories
consumption in a day
2. Intake of saturated fat ought to be limited to less than one third of total fat
intake.
3. Cholesterol intake should be limited to 300 mg per day or less.
One cup of milk has 30 mg of cholesterol
One cup of yogurt has 30 mg of cholesterol
One egg contains 220 mg of cholesterol
4. Our daily diet should be high in complex carbohydrates – at least 60 per
cent of calories should come from grains, fruits and vegetables.
5. Protein intake should be maintained at a moderate level. Ten to fifteen per
cent of the calories should be from fish or lean white meat.
6. A variety of foods should be consumed. The variety will ensure that the
mineral and vitamin requirements are met.
Sodium intake should be limited to no more than 2,400 mg per day.
Excessive consumption of sugar should be avoided.
7. An adequate calcium intake has to be maintained.
8. We should try to get our vitamins and minerals from foods, and not from
supplements.
9. One could consider taking supplements of the antioxidant vitamins E and
C, as well as beta carotene.
Pre-menopausal women, could take supplement of the B vitamin folate.
10. We ought to maintain a desirable weight with respect to height and age.
11. If one drinks alcohol, it should be in moderation.
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