Eating Well

Diets and Eating Patterns

American Heart Association

The American Heart Association's Nutrition Committee strongly advises these fat guidelines for healthy Americans over age 2:

  • Limit total fat intake to less than 25–35 percent of your total calories each day;
  • Limit saturated fat intake to less than 7 percent of total daily calories;
  • Limit trans fat intake to less than 1 percent of total daily calories;
  • The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils; and
  • Limit cholesterol intake to less than 300 mg per day, for most people. If you have coronary heart disease or your LDL cholesterol level is 100 mg/dL or greater, limit your cholesterol intake to less than 200 milligrams a day.

The AHA also recommends:

  • Use up at least as many calories as you take in. Include regular physical activity, at least 30 minutes per day.
  • Eat a variety of nutritious foods from all the food groups.
  • Eat less of the nutrient-poor foods.
  • Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
  • Select fat-free, 1 percent fat, and low-fat dairy products.
  • Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
  • Cut back on foods high in dietary cholesterol. Aim to eat less than 300 milligrams of cholesterol each day.
  • Cut back on beverages and foods with added sugars.
  • Choose and prepare foods with little or no salt. Aim to eat less than 1,500 milligrams of sodium per day.
  • If you drink alcohol, drink in moderation. That means one drink per day if you’re a woman and two drinks per day if you’re a man.
  • Follow the American Heart Association recommendations when you eat out, and keep an eye on your portion sizes.

Source: http://www.americanheart.org/presenter.jhtml?identifier=851

Placeholder Image