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Powerful Tips for lifestyle transformation Tip #8 – Understand Good Dietary Hygiene Balance

2/3/2016

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Good dietary hygiene is dependent upon satisfying the balance of nutrients the body needs daily.  This includes:
  1. Carbohydrates - Should make up 45-65% of your daily diet. Try to consume natural, nutrient-dense carbohydrates from fruits and vegetables, beans, legumes and whole grains. Based on a 2,000 calorie/day diet, this is about 225-325 grams of carbohydrate each day.
  2. Fiber - Emphasize whole grain products, fruits, vegetables, beans, peas and unsalted nuts and seeds. This is about 22-28 grams of fiber each day for women and 28-34 grams for men.
  3. Sugar - The American Heart Association recommends a maximum of 100 calories/day of added sugar for women and 150 calories/day for men.
  4. Protein - Get protein from natural plant sources like beans, lentils, soy products and unsalted nuts. Meat, poultry and dairy products should be lean or low fat. Protein should be 10-35% of your daily calories, which equals 200-700 calories/day or 50-175 grams.
  5. Fats - Emphasize unsaturated fats from sources like lean poultry, fish and healthy oils such as olive, canola and nut oils. Fat should not exceed 20-35% of daily calories (400-700 calories/day or 44-78 grams/day).

Next Post: Wednesday, February 10, 2016: Powerful Tips For Lifestyle Transformation Tip #9 More Recommendations For Dietary Hygiene Balance
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    Suanne Kowal-Connelly, MD  

    Dr. Kowal is a Pediatrician, author of the American Academy of Pediatrics publication, Parenting Through Puberty: Mood Swings, Acne and Growing Pains blogger, USA triathlon coach, speaker, and mom.  
    At Health Powered By You, LLC she empowers and inspires individuals, families and organizations to develop methods for sustaining healthy and happy lifestyles.

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