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Acceptable Macronutrient Distribution Ranges ... % calories from saturated fat < 10%: 55.8% Cholesterol intake < 300 mg: 10.4% Sodium intake ≤ 2,300 mg: 29.8%
In 2006 the typical American diet was about 2,200 kilocalories (9,200 kJ) per day, with 50% of calories from carbohydrates, 15% protein, and 35% fat. [7] These macronutrient intakes fall within the Acceptable Macronutrient Distribution Ranges (AMDR) for adults identified by the Food and Nutrition Board of the United States Institute of Medicine ...
“The DASH diet is very similar in concept to the Mediterranean diet but has an emphasis on low sodium intake for heart health, striving for the daily recommended intake of 1500-2300 mg of sodium ...
Fat has a food energy content of 38 kilojoules per gram (9 kilocalories per gram) proteins and carbohydrates 17 kJ/g (4 kcal/g). [ 2 ] Water makes up a large proportion of the total mass ingested as part of a normal diet but it does not provide any nutritional value.
The guideline salt intake for adults is about 6 grams of salt (approximately one teaspoon). The Food Standards Agency estimate the average salt intake is about 8.6 grams/day [6] (2008). A high salt diet is likely to increase the risk of high blood pressure, which is associated with an increased risk of heart attack and stroke.
The recommended adequate intake of sodium is 1,500 milligrams (3.9 g salt) per day, and people over 50 need even less." [ 13 ] The Daily Value for potassium, 4,700 mg per day, was based on a study of men who were given 14.6 g of sodium chloride per day and treated with potassium supplements until the frequency of salt sensitivity was reduced to ...
Limit intake of fats to no more than 30% of total caloric intake, preferring unsaturated fats to saturated fats. Avoid trans fats. Eat at least 400 grams of fruits and vegetables per day (not counting potatoes, sweet potatoes, cassava, and other starchy roots). A healthy diet also contains legumes (e.g. lentils, beans), whole grains, and nuts. [11]
Protein shakes are not just used by serious athletes and bodybuilders. Or, you can purchase powders that can be blended quickly with water, or in your blender with frozen fruits and nut milks for ...