👍Good proteins: lean meats, poultry, fish and sea food, eggs, diarky products, legumes and beans, seeds and nuts.
👎Bad proteins: processed meats, grain-fed red meats, low-quality protein powder, protein from fatty meals.
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
👍Good fats: avocados, chia seeds, dark chocolate, eggs, fatty fish, nuts, nut and seed butter, olives, olive oil, plain yogurt, almonds, walnuts.
👎Bad fats: fatty meats, fried foods, margarine, processed snack foods.
The dietary reference intake (DRI) for fat in adults is 20% to 35% of total calories from fat. That is about 44 grams to 77 grams of fat per day if you eat 2,000 calories a day.
👍Good carbs: vegetables, whole fruits, legumes, nuts, seeds, whole grains.
👎Bad carbs: sugary drinks, fruit juices, white bread, pastries, cookies, cakes, ice cream, candies, chocolate, french fries, potato chips.
The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates.
There is no standard for the quantify of water that we should drink daily, though it is best to drink at least 2 liters each day.
Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
(source: Physical Activity Guidelines for Americans)
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