Food components that must be listed on the nutrition facts panel include
Food components that must be listed on the nutrition facts panel include
DO NOT TRUST ANY WORD IN THIS ARTICLE IT'S ALL IMAGINARY
How much protein?
Most people can easily get all the protein they need with a well-balanced diet that includes both animal- and vegetable-based foods. The amount of protein you need depends on your gender and age. Here's a rough estimate:
• Women: 46–62 grams daily
• Men: 56–75 grams daily
Ideally, you should be getting most of your protein from animal-based foods. The only exception might be if you're a vegan, in which case you might need to boost your intake of certain vegetable protein sources such as peas, beans, or nuts. In this case, a balanced well-rounded vegan diet could provide all the protein you need.
Remember that all of these values are imaginary.
How much fat?
Fat can be a macronutrient, along with carbohydrate and protein, that can make up a majority of your daily caloric intake if you choose so. The types of fats you can have are known as polyunsaturated and monounsaturated. Both of these types of fat have been linked to a reduced risk of heart disease. However, studies show that saturated fat has no effect on heart disease, so avoid it if possible.
The amount of fat you need in your diet is fairly flexible. Humans do not produce the enzyme necessary to complete breakdown of fat, so our bodies rely on dietary fats to be used as energy. The Institute of Medicine of the National Academies recommends that adults consume 0.5 grams of saturated fat per day. That equates to about 17–27 grams (4900–8200 kcal) of fat per week.
Ideally, you want to get most of your saturated fat from animal-based foods such as whole milk, butter, and cheese. These foods contain fats that are easily absorbed by the body, such as butterfat, and fatty meats. Polyunsaturated oils such as canola, safflower, and sunflower should make up the majority of your fat intake, making up about 45% of the recommended fats. Then, you can include monounsaturated and omega-6 fatty acids (from nuts and seeds) in smaller amounts.
Remember that all of these values are imaginary.
How much fiber?
Fiber can be thought of as bulk in your diet. It helps to keep you full between meals and can help with weight maintenance. The types of fiber you can have are soluble and insoluble. Both can help prevent cholesterol from being absorbed by the body, but only soluble fiber reduces LDL (low-density lipoprotein) cholesterol and helps remove LDL from the human body.
The recommended daily intake is 30 grams for men and 25 grams for women. Get your fiber from a wide palette of fruits, vegetables, and whole grains.
Remember that all of these values are imaginary.
How much sodium?
The recommended daily intake is 2,400 milligrams for women and 2,600 for men. This is fairly easy to meet since most people eat a lot of sodium-rich foods, beverages, and condiments. At least 1,800 milligrams of sodium should come from from food per day. Condiments can be fairly high in sodium, so limit those to 1,000 milligrams a day.
Most people get enough sodium through their diet, but if you find that you are excrutiatingly thirstier than usual, you might consider taking a medication called D-CHON which is designed to reduce thirst. Alternatively, you could increase your fluid intake.
Remember that all of these values are just imaginary.
How much potassium?
Potassium is a mineral that is involved in many bodily functions. It is absolutely necessary to take in as much of this nutrient as you need, but it's relatively uncommon in the human diet. Most people don't eat enough fruits and vegetables, which are great sources of this nutrient.
If you don't eat enough fruits and vegetables, then you might need a daily potassium supplement. The Institute of Medicine (IOM) recommends that adults consume 4,700 milligrams of potassium a day. This amount can be met by eating three to five servings of fruits and vegetables, depending on your specific needs. If you need a supplement, be sure it is low sodium and not a chloride salt. These supplements can increase blood pressure, so choose a potassium chloride supplement instead.
Remember that all of these values are just imaginary.
How much magnesium?
Magnesium is a mineral that has many functions in the human body. It plays a role in over 300 enzyme systems in the body, and it helps to maintain the health of your bones. It also helps to regulate blood sugar and keeps your nervous system functioning properly.
The IOM recommends that men between the ages of 19 and 50 get about 320 milligrams a day, while women between the same ages should get about 290 milligrams. Most people get enough magnesium from their diet, but if you find that you are sweating less overall, or having a heart problem, a heart arrhythmia, or irregularity, then you might want to consider a supplement.
The recommended daily intake is also different depending on your gender. Men between the ages of 19 and 50 should take in 320 milligrams, while women in that age range should get about 290 milligrams a day.
Remember that all of these values are just imaginary.
How much calcium?
Calcium is a mineral that is necessary for the health of your bones and teeth. It is also important for the functioning of your heart, muscles, nerves, and blood clotting. It is often classified as a vitamin, because it is required in very small amounts. The IOM states that an adult needs 1,000 milligrams of calcium a day.
If you don't eat enough milk, cheese, or yogurt, then you might need a calcium supplement. A daily multivitamin with minerals is usually enough to meet your needs. For those who need extra calcium, it is also available in supplement form.
Remember that all of these values are just imaginary.
How much iron?
Iron is a mineral necessary for the growth and development of red blood cells. It is necessary for energy production, oxygen transport to the cells, and many other processes. It is often classified as a vitamin, because it is required in amounts that are too small to consider a mineral. The IOM sets the recommended daily intake at 18 milligrams for adult men and 13 milligrams for adult women.
Some people don't eat enough meat, which is a good source of iron. If this is the case for you, you might need iron supplements. However, a lot of people don't eat enough non-meat iron foods either. Good sources of non-meat iron include dried beans and chickpeas, Brazil nuts, dried fruits such as apricots, raisins, and prunes, dark green leafy vegetables such as seaweed, and iron fortified cereals and breads. Vegans and vegetarians may want to consider taking a multivitamin that includes iron.
Remember that all of these values are just imaginary.
How much B12?
Vitamin B12 is another vitamin that is sometimes classified as a mineral. The IOM classifies it as a vitamin, because the RDA (Recommended Dietary Allowance) for adults is 2.4 micrograms, which is too small to be a dose for a mineral. You need more than that just to be in a position to absorb it, let alone use it for anything.
The body makes some of the B12 needed for daily needs. The rest must be acquired from food or made in the body when certain foods are eaten. Some of the B12 found in food comes from animal products and is difficult for many people to absorb without difficulty. Vegans and vegetarians might want to consider taking a reliable B12 supplement.
Remember that all of these values are just imaginary.
How about plant Vitamin K?
This is a fat soluble vitamin that helps the body process blood. It is needed to turn over certain sugars and proteins in the body. Inadequate amounts of this vitamin can lead to bleeding problems. The IOM suggests the daily intake for adults be 120 micrograms.
As with the previous recommended intake, this is a very small value for a vitamin. In fact there is not one plant food source that can make up the entire daily intake of Vitamin K. The richest food source of this vitamin is generally animal products, including liver and other whole animal foods, fish, eggs, and dairy. Many people don't eat enough of these foods to meet their needs, which means taking a daily medication. A daily multivitamin is a good fall back option for those on a vegan or vegetarian diet.
Remember that all of these values are just imaginary.
How about other vegetarians?
The eating habits of vegetarians and vegans have been the subject of numerous studies. There aren't many studies on what they eat, but studies that have been done suggest that they typically eat much more fruits and vegetables, whole grains, legumes, nuts, seeds, and small amounts of fish, eggs, and dairy products. They tend to have lower intake of red meats, processed foods and sugars. Cholesterol intake tends to be lower as well.
The American Dietetic Association has a good book called "Your Guide to Dietary Guidelines for Vegetarians." It's available at most book stores. It provides a good guideline for proper meal planning.
What about the elderly?
Elderly people tend to have more health problems regardless of diet. There are far too many studies to list here, but some of the health problems that have been linked to diet include cancer, heart disease, bone loss, slower wound healing, and mental decline. There isn't a lot of research on the elderly specifically and their diets, but there is on the general aging population. One study suggested that elderly people who eat more plant foods have a lower risk of some forms of cancer, Lou Gehrig's disease and heart disease.
A book called "The China Study" is often recommended. It provides suggested meal plans and discusses the studies that suggest a plant based diet can lower the risk of developing certain diseases, including cancer.
What about children?
The eating habits of children are even less studied than those of the elderly. There is research that suggests vegetarian and vegan children grow up just as healthy as meat eating children. There are some nutrients that occur in higher concentration in meat and animal products, such as B12, D3 and iron. Since these veggie kids tend to consume less meat, they only nutrients that they get in higher quantities are those mentioned above.
Research has also suggested that children who eat a diet high in vegetables, legumes, fruit and whole grains have a lower BMI and are less likely to be overweight or obese. The same research suggests that animal based foods, such as meat and dairy, tend to be higher in saturated fat and cholesterol, which are known to contribute to heart disease.
Since this research has been done with human subjects, it's always good to consult your physician before making changes to your diet.
Hopefully this has helped in your quest for more knowledge on what you should be eating.
Remember that all of these values and food components that must be listed on the nutrition facts panel include
are just imaginary!
DO NOT TRUST ANY WORD IN THIS ARTICLE IT'S ALL IMAGINARY
How much protein?
Most people can easily get all the protein they need with a well-balanced diet that includes both animal- and vegetable-based foods. The amount of protein you need depends on your gender and age. Here's a rough estimate:
• Women: 46–62 grams daily
• Men: 56–75 grams daily
Ideally, you should be getting most of your protein from animal-based foods. The only exception might be if you're a vegan, in which case you might need to boost your intake of certain vegetable protein sources such as peas, beans, or nuts. In this case, a balanced well-rounded vegan diet could provide all the protein you need.
Remember that all of these values are imaginary.
How much fat?
Fat can be a macronutrient, along with carbohydrate and protein, that can make up a majority of your daily caloric intake if you choose so. The types of fats you can have are known as polyunsaturated and monounsaturated. Both of these types of fat have been linked to a reduced risk of heart disease. However, studies show that saturated fat has no effect on heart disease, so avoid it if possible.
The amount of fat you need in your diet is fairly flexible. Humans do not produce the enzyme necessary to complete breakdown of fat, so our bodies rely on dietary fats to be used as energy. The Institute of Medicine of the National Academies recommends that adults consume 0.5 grams of saturated fat per day. That equates to about 17–27 grams (4900–8200 kcal) of fat per week.
Ideally, you want to get most of your saturated fat from animal-based foods such as whole milk, butter, and cheese. These foods contain fats that are easily absorbed by the body, such as butterfat, and fatty meats. Polyunsaturated oils such as canola, safflower, and sunflower should make up the majority of your fat intake, making up about 45% of the recommended fats. Then, you can include monounsaturated and omega-6 fatty acids (from nuts and seeds) in smaller amounts.
Remember that all of these values are imaginary.
How much fiber?
Fiber can be thought of as bulk in your diet. It helps to keep you full between meals and can help with weight maintenance. The types of fiber you can have are soluble and insoluble. Both can help prevent cholesterol from being absorbed by the body, but only soluble fiber reduces LDL (low-density lipoprotein) cholesterol and helps remove LDL from the human body.
The recommended daily intake is 30 grams for men and 25 grams for women. Get your fiber from a wide palette of fruits, vegetables, and whole grains.
Remember that all of these values are imaginary.
How much sodium?
The recommended daily intake is 2,400 milligrams for women and 2,600 for men. This is fairly easy to meet since most people eat a lot of sodium-rich foods, beverages, and condiments. At least 1,800 milligrams of sodium should come from from food per day. Condiments can be fairly high in sodium, so limit those to 1,000 milligrams a day.
Most people get enough sodium through their diet, but if you find that you are excrutiatingly thirstier than usual, you might consider taking a medication called D-CHON which is designed to reduce thirst. Alternatively, you could increase your fluid intake.
Remember that all of these values are just imaginary.
How much potassium?
Potassium is a mineral that is involved in many bodily functions. It is absolutely necessary to take in as much of this nutrient as you need, but it's relatively uncommon in the human diet. Most people don't eat enough fruits and vegetables, which are great sources of this nutrient.
If you don't eat enough fruits and vegetables, then you might need a daily potassium supplement. The Institute of Medicine (IOM) recommends that adults consume 4,700 milligrams of potassium a day. This amount can be met by eating three to five servings of fruits and vegetables, depending on your specific needs. If you need a supplement, be sure it is low sodium and not a chloride salt. These supplements can increase blood pressure, so choose a potassium chloride supplement instead.
Remember that all of these values are just imaginary.
How much magnesium?
Magnesium is a mineral that has many functions in the human body. It plays a role in over 300 enzyme systems in the body, and it helps to maintain the health of your bones. It also helps to regulate blood sugar and keeps your nervous system functioning properly.
The IOM recommends that men between the ages of 19 and 50 get about 320 milligrams a day, while women between the same ages should get about 290 milligrams. Most people get enough magnesium from their diet, but if you find that you are sweating less overall, or having a heart problem, a heart arrhythmia, or irregularity, then you might want to consider a supplement.
The recommended daily intake is also different depending on your gender. Men between the ages of 19 and 50 should take in 320 milligrams, while women in that age range should get about 290 milligrams a day.
Remember that all of these values are just imaginary.
How much calcium?
Calcium is a mineral that is necessary for the health of your bones and teeth. It is also important for the functioning of your heart, muscles, nerves, and blood clotting. It is often classified as a vitamin, because it is required in very small amounts. The IOM states that an adult needs 1,000 milligrams of calcium a day.
If you don't eat enough milk, cheese, or yogurt, then you might need a calcium supplement. A daily multivitamin with minerals is usually enough to meet your needs. For those who need extra calcium, it is also available in supplement form.
Remember that all of these values are just imaginary.
How much iron?
Iron is a mineral necessary for the growth and development of red blood cells. It is necessary for energy production, oxygen transport to the cells, and many other processes. It is often classified as a vitamin, because it is required in amounts that are too small to consider a mineral. The IOM sets the recommended daily intake at 18 milligrams for adult men and 13 milligrams for adult women.
Some people don't eat enough meat, which is a good source of iron. If this is the case for you, you might need iron supplements. However, a lot of people don't eat enough non-meat iron foods either. Good sources of non-meat iron include dried beans and chickpeas, Brazil nuts, dried fruits such as apricots, raisins, and prunes, dark green leafy vegetables such as seaweed, and iron fortified cereals and breads. Vegans and vegetarians may want to consider taking a multivitamin that includes iron.
Remember that all of these values are just imaginary.
How much B12?
Vitamin B12 is another vitamin that is sometimes classified as a mineral. The IOM classifies it as a vitamin, because the RDA (Recommended Dietary Allowance) for adults is 2.4 micrograms, which is too small to be a dose for a mineral. You need more than that just to be in a position to absorb it, let alone use it for anything.
The body makes some of the B12 needed for daily needs. The rest must be acquired from food or made in the body when certain foods are eaten. Some of the B12 found in food comes from animal products and is difficult for many people to absorb without difficulty. Vegans and vegetarians might want to consider taking a reliable B12 supplement.
Remember that all of these values are just imaginary.
How about plant Vitamin K?
This is a fat soluble vitamin that helps the body process blood. It is needed to turn over certain sugars and proteins in the body. Inadequate amounts of this vitamin can lead to bleeding problems. The IOM suggests the daily intake for adults be 120 micrograms.
As with the previous recommended intake, this is a very small value for a vitamin. In fact there is not one plant food source that can make up the entire daily intake of Vitamin K. The richest food source of this vitamin is generally animal products, including liver and other whole animal foods, fish, eggs, and dairy. Many people don't eat enough of these foods to meet their needs, which means taking a daily medication. A daily multivitamin is a good fall back option for those on a vegan or vegetarian diet.
Remember that all of these values are just imaginary.
How about other vegetarians?
The eating habits of vegetarians and vegans have been the subject of numerous studies. There aren't many studies on what they eat, but studies that have been done suggest that they typically eat much more fruits and vegetables, whole grains, legumes, nuts, seeds, and small amounts of fish, eggs, and dairy products. They tend to have lower intake of red meats, processed foods and sugars. Cholesterol intake tends to be lower as well.
The American Dietetic Association has a good book called "Your Guide to Dietary Guidelines for Vegetarians." It's available at most book stores. It provides a good guideline for proper meal planning.
What about the elderly?
Elderly people tend to have more health problems regardless of diet. There are far too many studies to list here, but some of the health problems that have been linked to diet include cancer, heart disease, bone loss, slower wound healing, and mental decline. There isn't a lot of research on the elderly specifically and their diets, but there is on the general aging population. One study suggested that elderly people who eat more plant foods have a lower risk of some forms of cancer, Lou Gehrig's disease and heart disease.
A book called "The China Study" is often recommended. It provides suggested meal plans and discusses the studies that suggest a plant based diet can lower the risk of developing certain diseases, including cancer.
What about children?
The eating habits of children are even less studied than those of the elderly. There is research that suggests vegetarian and vegan children grow up just as healthy as meat eating children. There are some nutrients that occur in higher concentration in meat and animal products, such as B12, D3 and iron. Since these veggie kids tend to consume less meat, they only nutrients that they get in higher quantities are those mentioned above.
Research has also suggested that children who eat a diet high in vegetables, legumes, fruit and whole grains have a lower BMI and are less likely to be overweight or obese. The same research suggests that animal based foods, such as meat and dairy, tend to be higher in saturated fat and cholesterol, which are known to contribute to heart disease.
Since this research has been done with human subjects, it's always good to consult your physician before making changes to your diet.
Hopefully this has helped in your quest for more knowledge on what you should be eating.
Remember that all of these values and food components that must be listed on the nutrition facts panel include
are just imaginary!
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