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A balanced diet provides the body with the energy and nutrients it needs to stay in good working order. It also prevents an excess of non-nutritious or potentially harmful substances from causing damage to organs, tissues and blood vessels. The following dietary guidelines are in line with those promoted by the USDA:
- Total energy: Balance of calorie (energy) intake and of calories used each day to maintain a healthy body weight and to prevent excessive weight gain. To estimate the total energy needs to maintain one's current body weight, multiply the number of pounds you weigh by 15 calories if you are moderately active (multiply by 13 calories if you are less active). This sum is the total number of calories you should consume each day to maintain you current weight.
- Protein: Approximately 15 percent of total calories
- Carbohydrate: 45 to 65 percent of total calories
- Total fat: 20 to 35 percent of total calories, with an emphasis on polyunsaturated and monounsaturated fats
- Saturated fat: Less than 7 percent of total calories, with minimal or no trans fats
- Fiber: About 14 grams per 1,000 calories consumed
- Vitamins and minerals
- Adequate water
The USDA has established specific guidelines for a balanced diet using The Food Guide Pyramid. This model illustrates the recommended number of servings that individuals should eat in each category and provides a relative indication as to the fat and added sugars found in each food.
The pyramid, redesigned in 2005, is more individualized than the previous “food groups” model. It allows each person to enter his/her gender, age and activity level and a personalized diet plan is given. The pyramid plan lists the food groups and the serving sizes recommended for people of that gender, age and activity level. It also provides the estimated calorie level on which the Pyramid is based. The Pyramid is more than just a graphic. It is also an interactive tool that allows users to track and enter their meals and activities for the day. The revised Food Guide Pyramid emphasizes nutrition goals not present in the previous pyramid. These include:
- Grains. Aim for at least 3 whole grains daily, with the remainder coming from refined grains.
- Vegetables. Five subcategories were created based on nutrient content to assure vitamins are not eliminated from diet. These are:
- Dark green
- Orange
- Dry beans and peas
- Starchy
- Other
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