Eating Right Makes You Light!
By: Zoe, Jessica, & Deborah
How Much is Too Much?
The number of calories that one should intake depends on age, activity level, and sex. Active females are to intake between 2,000 and 2,200 calories per day, while active men should intake between 2,600 and 2,800 calories per day. Carbohydrates are sugars, starches, and fiber, and is usually 45-65% of your total calories. Fats and oils are necessary for your everyday healthy diet, and although they should just be cut from your diet completely, the FDA recommends limiting saturated fats to 10% of calories. The amount of sodium that should be consumed is 2,300 milligrams, or about 1 teaspoon, and the amount of protein depends on your age, sex, and weight.
Fad Diet, Bad Diet
Fad diets aren't created to last a long period of time, just a short period of time. After returning to a normal diet, the weight comes right back or seems impossible to keep off. You create a healthy lifestyle without falling prey to a "trendy diet" by consuming the right balance of protein, carbohydrates, and fat in addition to other nutrients. It's also important to have a good sense of portion control when eating meals.
The Skinny on Snacks
- Cottage cheese and apples: this healthy helping is full of protein, calcium, and fiber.
- Edamame: with 8 grams of fiber and lots of cholesterol lowering soy protein, this snack is must!
- Fresh veggies with a low fat dressing: this snack is easy on the go. It contains fiber and contains little calories. Choose a low fat dressing like a vinaigrette.
- Nuts: almonds, and pistachios are of the healthiest nuts. They contain omega-3 fatty acids that protect against heart disease. They also contain protein.
- Yoplait light yogurt (the fruit flavors): this snack builds up bone strength, contains vitamin D, and 20% of your daily calcium.
- Natural Popcorn: with no trans fat and low calories, this filling whole grain snack is great!