How much is it? Knowing the recommended intake of a particular nutrient helps consumers understand food nutrition labeling and make healthier choices.

It is the 2015-2020 American Dietary Guidelines that form the basis of US MyPlate, a nutritional tool published by the US Department of Agriculture’s Center for Nutrition Policy Promotion and used to promote healthy eating patterns in the United States. Here are four dietary tips from. MyPlate is followed by the Cayman Islands Health Services Department.

See recommended calorie intake for age and weight, and visit for more information on a healthy diet guide.

With the addition of sugar, the daily calorie consumption is less than 10%.

You don’t need to add sugar to a healthy diet. A high sugar diet leads to an increased risk of heart disease, diabetes, obesity and dental problems.

Beverages with sugar are especially associated with obesity in children.

Free sugar is sugar added to foods (eg sucrose (table sugar), glucose), or sugar naturally found in honey, syrup, and unsweetened fruit juices, but is found in lactose and dairy products. Lactose and the sugar contained in the fruit remain the same. – That is not juice. Free sugar should account for less than 10% of daily energy intake.

Less than 10% of calories burned from saturated fat per day.

Fat is an important element of our diet. They provide energy (9 kcal per gram), carry fat-soluble vitamins (A, D, E, and K), and provide essential fatty acids that the body cannot make on its own. However, too much fat can make you unhealthy, gain weight, and increase your risk of related health problems such as type 1 diabetes, some cancers, and joint problems.

Saturated fat intake should be kept below 10% of daily calories for adults. A diet with too much saturated fat can increase LDL cholesterol and increase the risk of heart disease and stroke.

Limits cholesterol in the diet.

Dietary guidelines do not provide set limits on dietary cholesterol. However, they state that people should reduce their dietary cholesterol as much as possible.

In general, foods high in cholesterol in the diet, such as fatty meats and high-fat dairy products, are also high in saturated fat. The main healthy eating styles listed in the dietary guidelines are limited to saturated fats, so dietary cholesterol is also limited.

Consume less than 2,300 mg of sodium per day.

Dietary guidelines recommend that the general public consume less than 2,300 milligrams of sodium or about 6 grams (about 1 teaspoon) of table salt daily, but if it is better to keep it below 3 grams. there is.

About 75% of the salt we eat is already added to the foods we buy, and too much can increase blood pressure and increase the risk of heart attack, kidney disease and stroke. To reduce sodium intake, choose fresh produce as much as possible and use spices and herbs to add flavor to your dishes instead of adding salt.

General recommendations relate to the general population. If you have a medical condition looking for dietary advice, consult your doctor or dietitian.

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