Daily Archives: July 9, 2015

Guidelines for Healthy Adults

This entry was posted in Guidelines for Healthy American Adults MAVIDANO P.T. Nutrition and tagged AHA on by (updated on )

American Heart Association

The following guidelines are consistent with those promoted the  organization:

• Eat a nutritionally adequate diet consisting of a variety of foods.

• Reduce consumption of fat, especially saturated fat, and cholesterol.

• Achieve and maintain an appropriate body weight.

• Increase consumption of complex carbohydrates and dietary fiber.

• Reduce intake of sodium.

• Consume alcohol in moderation, if at all. Children, adolescents, and pregnant women should abstain.

• Elimination of cigarette smoking

• Appropriate levels of caloric intake and physical activity to prevent obesity and reduce weight in those who are overweight

• Consumption of 30% or less of the day’s total calories from fat

• Consumption of 8% to 10% of total calories from saturated fatty acids

• Consumption of up to 10% of total calories from polyunsaturated fatty acids

• Consumption of up to 15% of total calories from monounsaturated fatty acids

• Consumption of less than 300 mg/d of cholesterol

• Consumption of no more than 2.4 g/d of sodium

• Consumption of 55% to 60% of calories as complex carbohydrates

• For those who drink and those for whom alcohol (ethanol) is not contraindicated, consumption should not exceed 2 drinks (1 to 2 oz of ethanol) per day

 

Tip for Reducing Saturated Fat

This entry was posted in MAVIDANO P.T. Nutrition Tip for Reducing Too Much Fat and tagged Tip for Reducing Fat on by (updated on )
  1. Steam, boil, or bake vegetables; or for a change, stir-fry in a small amount of vegetable oil.
  2. Season vegetables with herbs and spices rather than with sauces, butter, or margarine.
  3. Try lemon juice on salads or use limited amounts of oil-based salad dressing.
  4. To reduce saturated fat, use margarine instead of butter in baked products and, when possible, use oil instead of shortening.
  5. Try whole-grain flours to enhance flavors of baked goods made with less fat and cholesterol-containing ingredients.
  6. Replace whole milk with skim or lowfat milk in puddings, soups, and baked products.
  7. Substitute plain lowfat yogurt, blender-whipped lowfat cottage cheese, or buttermilk in recipes that call for sour cream or mayonnaise.
  8. Choose lean cuts of meat.
  9. Trim fat from meat prior to eating (either before or after cooking).
  10. Roast, bake, broil, or simmer meat, poultry, or fish.
  11. Remove skin from poultry prior to eating (either before cooking or after cooking).
  12. Cook meat or poultry on a rack so the fat will drain off. Use a nonstick pan for cooking so added fat will be unnecessary.
  13. Chill meat or poultry broth until the fat becomes solid. Spoon off the fat before using the broth.
  14. Limit egg yolks to one per serving when making scrambled eggs. Use additional egg whites for larger servings.
  15. Try substituting egg whites in recipes calling for whole eggs. For example, use two egg whites in place of each whole egg in muffins, cookies, and puddings.