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

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