Carbohydrates include fruits, vegetables, starches, grains, low-fat milk and baked items. Your carbs should be proportional to the number of calories you take in. This creates a nutritionally balanced diet.
For most diabetics, daily calories should be somewhere between 1,600 and 2,800 per day. The calorie intake at the lower end of this range is for people who are overweight.
Out of these total calories, 45% to 65% should be carbohydrate calories. And at least half of your carbs should come from whole grains, fruits, vegetables and low-fat milk. Remember that in addition to providing healthy carbs, fruits and vegetables contribute fiber to your diet.
Aim for two to four servings of fruit, and three to five servings of vegetables per day. This breaks down an ideal diet into these parts:
Carbohydrates: 45% to 65% of calories
Protein: 15% to 20% of calories
Fats: 25% to 40% of calories
Make monounsaturated fats the main type of fat in your diet. These are found in olive and canola oil. They help raise your "good" cholesterol (HDL) to healthy levels. Take in no more than 10% of polyunsaturated fats. Minimize saturated fats and trans fats. They are found in meats and high-fat dairy products, hydrogenated and partially hydrogenated oils, and processed, packaged and fried foods.
Subscribe to:
Post Comments (Atom)
2 comments:
Nice post about the Health Advice i like this ... thanks for sharing me your knowledge...
As far as i am concerned, the percentage of calorie intake recommended from fat is quite high. My personal formula is 20-35% from protein, 50-60% from carb. the rest make up by unsaturated fat and other nutrients and minerals. The combination is very much depend on individual life style and physical condition one desire for him or herself. There is no fixed rule regarding calories intake source one need to follow actually.
Post a Comment