Guidelines For A Healthy Diet Top Chef

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It is easier than ever  to have a healthy diet.  Following  the guidelines in this article will help a person to become their own top chef and prepare a more healthy diet.

Lower Fat and Cholesterol

It is recommended that a person derive no more than 30 percent of calories from fat.  This percentage includes all forms of fat.  Cholesterol should be limited to 300 milligrams per day.  However, the average person has fat as 35% to 40% of their diet.

Excessive fat consumption leads to a variety of health problems.  Fat is undeniably linked to heart disease and possibly to some forms of cancer.  High fat diets have been found to increase the risk of heart attack and stroke.  Reducing the consumption of milk and all types of meat is the easiest way to reduce fat in the diet.  These two sources are the main culprits of adding staurated fat to a diet.  30% of  cholesterol in a person's diet, on average, is derived from meat.  

Reduce Calories

Being overweight is common in the Uniterd States due to the fact that fat is an overly large percentage of the average persons diet.  These extra pounds  lead to high blood pressure and cholesterol from there a multitude of health risks.   Obesity has a role in type II diabetes, which generally develops in adulthood, which is another reason to maintain a healthy weight.

How much a person needs to eat is relative to a person's age, gender and activity level.  Men use more calories than women, younger people use more calories than older people and active people use more calories than inactive people. Unless otherwise stated, Daily Value labels are based upon a 2,000 calorie a day diet.

Pay attention to what a serving is defined as.  Your definition of a serving may be considerably larger than what is used on the Daily Value label.  Measure out your meals for a few days to see how your serving size compares with ther Daily Value label.

Lower Salt Intake

It is stated on the Daily Value label that a person ingest no more than 2,400 milligrams of sodium daily.  This is approximately one teaspoon of sodium.  It has been estimated that men, on average, eat 4,000 milligrams of sodium daily while women average approximately 3,000 milligrams daily.

It is more difficult to reduce  sodium intake due to the levels of sodium used in processed foods.  Nearly 75% of the sodium a person eats on a daily basis is derived from processed foods.  15% actually comes from the salt shaker, while 10% is found naturally in the foods we eat.  A person will need to reduce the amount of frozen foods, processed meats, processed cheese (pasteurized process cheese food), canned and dried soup, salad dressings, canned meats and vegetables and tomato sauces to successfully lower sodium intake.  Cooking with herbs and spices will help a person to lower sodium intake.  There are a number of cookbooks that can assist with the endeavor of creating a healthy diet.

Eat More Complex Carbohydrates

Complex carbohydrates are found in bread, beans, pasta and rice and other whole grains and fresh fruits and vegetables.  A person should try to get 60% of caloric intake from complex carbohydrates.  Reducing fat and sodium intake helps reduce the risk high blood pressure and heart disease, however, adding fiber, such as that found in the previously mentioned foods will not only give  added help in gaurding against cardiovascular disease, it will also help against certain forms of cancer.

These tips can help a person to  create a healthy diet.  It may seem overwhelming at first, but do not be dismayed. Start with one item, then gradually implement the rest.  Good health to you.

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