What Are Some Components Of A Healthy Diet?
protein, calcium, vitamins, good fats
What is the recommended dietary allowance (RDA)?
The amount of a nutrient should be consumed to meet your daily needs.
What are bad fats?
Saturated fat and cholesterol
what are some examples of healthy fats?
-“good” unsaturated fats are found in fish, olive oil, avocados, nuts, and canola oil.
How much water should be consumed each day?
Eighty glasses of liquids that include water throughout the day (it helps cleanse the body)… also help muscles function correctly, so you have the energy to work out.
As well as clear skin(lessens pore size), reduces chances of getting cancer, helps with hair and nails growth.
Water also helps weight loss by flushing the body of excess water and salt because it’s a natural cleanser for your system.
What is dietary fiber?
it’s a type of carbohydrate that aids in digestion and healthful elimination…helps prevent constipation, heart disease, obesity, diverticulitis(you can get this from not having enough fiber)…lowers cholesterol, helps maintain steady blood sugar levels(that’s why after you eat it you feel full for a long time)
What is dietary cholesterol?
It’s only found in animal food sources…increases blood cholesterol and bad LDL cholesterol, and improves cardiovascular disease and heart attack risk.
how can I get my daily value of calcium and fiber?:-this is how many servings you should be eating in a day:
calcium:9 cups=3 ½ cups uncooked oatmeal, 1 ½ cups almonds,1 cup cooked collard greens, four tablespoons sesame seeds,5 ounces canned salmon with bones(wild or sockeye), two ¼ cup cooked peas and 3 ½ cups tofu-if using firm tofu, use 4 ounces per serving.
fiber:23 grams=2 slices whole wheat bread,1/3 cup cooked oatmeal, or seven bran cereal flakes.
Also, add 2 ounces of roasted peanuts to your diet because they contain 8 grams of fiber and ¼ cup roasted pumpkin seeds.
What is good cholesterol?
It’s the high-density lipoprotein(HDL)…and it collects lousy LDL cholesterol, which helps protect your heart. HDL is also known as “good” cholesterol because, unlike low-density lipoprotein(LDL), it doesn’t stick to the walls of your arteries, causing blockages of blood flow, leading to stroke or heart attack.
HDL can carry up to 70 percent of LDL out of the body…so eating healthy fats are good for your heart and will increase this ratio, which will lower your risk of getting heart disease.
What is bad cholesterol?:-it’s the low-density lipoprotein(LDL)…and it can collect on artery walls which reduces blood flow and oxygen to the heart, leading to a heart attack or stroke…excess LDL cholesterol in the blood is a significant cause of coronary artery disease.
The primary source of LDL cholesterol is saturated fat found mainly in animal products like meat & dairy…so if you want good health, don’t eat a lot of saturated fat because not only will it make you fat but also increase your chances of getting cancer as well as cardiovascular disease.