The Food Philosopher: Gluten-Free Recipes, Health and Nutrition, Diet and Weight Loss

 

The Food Philosopher: Dietary Guidelines

 

HEALTH AND NUTRITION

Dietary Guidelines

IT IS NO SECRET THAT THE KEY TO GOOD HEALTH IS A BALANCED DIET
and plenty of exercise. And the key to weight control is for calories in to equal calories out. However, it seems that there is so much confusion in the marketplace about what is good and what is bad that people have forgotten about eating for enjoyment and satisfaction. Everybody is an expert and the next miracle diet is just a bookstore away. But there are some basic dietary guidelines that stand the test of time. Most importantly, food quality and freshness are paramount for a healthy lifestyle.The following are eight others that we live and breathe by:

  1. Eat a variety of foods at normal portion sizes. Don’t supersize.
  2. Balance the food you eat with physical activity and don’t eat more calories than you burn. The National Academy of Science recommends the following caloric intake.
    3. 1600-1800 calories a day on average for sedentary women and most older adults

    2200-2400 calories a day on average for teenage girls, active women, and many sedentary men

    2800-3000 calories a day on average for most teenage boys, active men and very active women

    3600 calories a day on average for very active men
    4000- 5000 calories a day for elite athletes
  3. Choose a diet with plenty of whole grain products, vegetables and fruits. Whole grain suggestions include brown rice, whole grain breads and oatmeal. Minimize refined grains such as white bread, sweetened cereals and snack foods such as chips.
  4. Choose a diet low in fat and cholesterol. Choose and consume unsaturated fats (plant and fish oils) such as omega-3 fatty acids, olive, canola and flax. Use low-fat dairy products like skim milk and nonfat yogurt. Minimize saturated (animal) fats and fried foods.
  5. Choose a diet low in sugars. Minimize sweets and prepackaged, prepared food and beverages with sugar added as flavor.
  6. Choose a diet moderate in salt (sodium). Minimize prepackaged foods with salt added as a main flavor.
  7. If you drink alcoholic beverages, do so in moderation.
  8. Drink eight glasses of water a day. Water is vital for energy production and muscle and brain function. Dehydration causes muscle cramps, tiredness, headaches, and reduces the ability to move, think and react quickly.

 

An excerpt from The Food Philosopher’s® Guide to Epicurean Delights by Claudia Pillow and Annalise Roberts

© 2002 by Claudia Pillow and Annalise Roberts, Southlake, Texas 76092 U.S.A.

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