Presented by CaroMont Health
Hippocrates, the father of Western medicine, said in 400 B.C.: "Let your food be your medicine, and let your medicine be your food."
The importance of proper nutrition cannot be overemphasized. Review these guidelines to improve your food intake.
Daily intake recommendations from the U.S.D.A. and the Department of Health and Human Services:
No more than 20-35% of total calories should come from fat. Avoid fried foods and limit portions of added fats like gravy, butter, margarine, mayonnaise, salad dressing and oils.
Fats that are solid at room temperature and/or come from animal sources such as butter, lard, shortening, meat fat and dairy fat are saturated. No more than 10% of total calories should come from saturated fat. Trim visible fat from meats, skin your poultry before cooking and choose fat free or skim dairy foods. Choose vegetable oils instead of solid fat when possible.
Limit consumption of synthetic trans fats as much as possible. Food sources include partially hydrogenated oils found in stick margarines and many processed snack foods.
Less than 300 mg daily is recommended. Cholesterol is found in egg yolks and animal fat so choose lean meats, skinless poultry, skim dairy products and avoid or minimize butter.
Fruits & Vegetables
Eat at least 2.5 cups each day, especially those with rich dark color! Fiber: Eat 14 gm per 1000 calories. Plant foods are rich in fiber so include plenty of fruits, vegetables and whole grains! The purchase of seasonal foods may be your best choice for fruits and vegetables. See this link for more information:
4,700 mg daily is encouraged. Many fruits and vegetables provide potassium, especially bananas, oranges, potatoes, broccoli and tomatoes.
Limit intake of refined snack foods to less than 3 ounces daily.
Limit consumption of 1,500 mg or less for all African-Americans, those with hypertension, diabetes, chronic kidney disease, including children, and all persons over 50 years of age (2,300 mg or less for everyone else). If you can, avoid adding salt (one teaspoon of salt contains 2,325 mg of sodium).
Healthy eating at a fast-food restaurant is possible! Download a PDF for our healthy eating tips.
Check out these other helpful websites:
To schedule nutrition counseling appointment with a CaroMont dietitian contact:
Pam Cornelius, RD, LDN
CaroMont Health & Fitness Center
660 Summit Crossing Place
Gastonia, NC 28054