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NUTRITION

Nutrition Food Values

 

When it comes to nutrition food values play an important role. Each food has a different nutritional value and in order to get the right amounts, you need to understand which foods are sources of which nutrients. Nutrients are what our bodies take from food and use to function properly. Following is a basic guide to the average recommended nutrition food values for a 2000 calorie diet.

The total daily fat intake for a typical adult diet should not exceed 65 grams. The less unsaturated, or trans fat derived from the total fat, the better. Sodium should be kept at or below 2400 milligrams (mg) and cholesterol at or below 300 milligrams. Strive for 50 grams (g) of protein, 25 grams of fiber, and only about 300 grams of total carbohydrates. Also, 3500 milligrams of potassium is about right.

Vitamins are also an important factor in your daily diet. Strive for at least 60 milligrams of vitamin C, unless you are a smoker, in which case strive for slightly more as smoking depletes vitamin C. If you are serious about improving your health through diet and exercise and you smoke, you should talk to your doctor about quitting. Other vitamins that are a source of vital nutrients include vitamins A, D, and E. These vitamins are measured in international units (IU) and the recommended daily value is as follows: Vitamin A – 5000 IU, vitamin D – 400 IU, and vitamin E – 30 IU. Also strive for 1000 milligrams of calcium and 18 milligrams of iron. However, if your doctor has found you are calcium or iron deficient, then he or she may recommend taking supplements.

The nutrition fact labels found on retailed food products can help you determine which foods will help you meet your daily intake of nutrients. You can also find a chart for foods such as fresh fruit, vegetables, and meat that help you determine the quantities of each nutrient. Check the FDA or USDA's websites for details and charts. It is also important to remember that an adult's daily dietary needs vary from children's and that each adult may have different dietary needs based on numerous factors. If your doctor has recommended a special diet or supplemental products due to health reasons, they will likely provide you with material to help you make good dietary choices.

Part of a healthy diet is understanding that there are basic nutritional needs that need to met and how to choose foods that help provide those needs. Once you have an understanding of which foods give you the most benefit, you can easily plan your meals at home and when eating out. Keep in mind that while there are basic nutritional values found in various foods, everyone's individual nutrition needs may vary. However, getting a grasp on where your nutritional values come from can help you easier meet those recommended dietary intake guidelines and will help you make healthier food choices in the long run. You can learn to eat a healthy diet at any point in your life – it's never too late to try eating better.

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