Hot Tips for Creating A Daily Healthy Eating Plan
The United States Department of Agriculture (USDA) has determined that the average adult male should consume about 2,200 calories each day and the average adult woman should consume about 1,800 calories each day. (These figures fluctuate somewhat on an individual basis depending on age and general activity level, so some adult men should eat more or less than 2,200 calories each day and some adult women should eat more or less that 1,800 calories each day.) In addition to exercising regularly, the USDA recommends the following food category guidelines for achieving a healthy daily eating plan that meets the 2,000 average calorie intake limit.
Fruits
The fruit group includes both whole fruits, fresh or canned, and 100% fruit juices. Adult men and women should consume about 2 cups of fruits each day. (For idea of what constitutes a cup, there are about 32 grapes in a cup and one small apple is equal to about one cup.) Further, it is better to consume whole fruits than it is to drink fruit juice as whole fruits provide more fiber than do fruit juices, and fiber is an important part of a healthy diet.
Vegetables
The vegetable group includes both whole vegetable, raw or cooked, and 100% vegetable juices. Adult men and women should consume about 2-3 cups of vegetables a day. (As a reference, a cup equals 2 medium-sized carrots or an ear of corn.)
Grains
At least three ounces of grains should be consumed each day, but 5-8 ounces is strongly recommended. (A slice of bread and a cup of cereal are each about one ounce.) Further, at least half of the grains eaten should be “whole” grains. Exemplary whole grains include whole grain bread, pasta, cereal, and rice.
Milk
In general, the milk group can be broken down into four main categories: fluid milk, cheese, yogurt, and milk-based desserts. Adult men and women should consume about three cups of milk products each day. Further, it is best to choose milk-based products that are low in fat (many milk-based products, such as whole milk, for example, have a particularly high fat content).
Meats And Beans
In addition to (red) meats and beans, the meats and beans group includes nuts, eggs, poultry, and fish. Adult men and women should eat about 5-6.5 ounces of the products each day. (One egg and one tablespoon of peanut butter each are equal to about one ounce.) Like with milk products, it is best to choose low-fat (or lean) products.
Oils
Oils are fats that are liquid when they are at room temperature. Oils are an important part of the diet and exemplary oils include corn oil, olive oil, canola oil, and certain foods that are rich in oil, such as avocados, fish, and nuts, for example. Adult men and women should consume about 5-7 teaspoons of oil each day.
Finally: A Word About Fats
The USDA recommends that no more than 10 percent of calories come from saturated fats and that we take in no more than 30 milligrams of cholesterol each day. Total fat intake should account for about 20-35 percent of calories and no more. Those who have heart problems and high cholesterol, however, should limit their intake to about half of these amounts (unless otherwise directed by their doctor).
For More Information
National Institutes of Health, Dietary Guidelines for Americans (2005): https://www.health.gov/dietaryguidelines/dga2005/document/default.htm