Recommended Diet Plan (Per Day)

[Derek Wilson]

Recommended Diet Plan (Per Day)-

1. Fruits and vegetables- At least five ? cup servings
2. Calcium- 1,000mg or 1,200mg if over 50
3. Fiber- 21g to 38g
4. Protein- 0.8g to 1.5g of high-quality protein per kilogram (2.2lb) of body weight
5. Saturated fat- No more than 16g
6. Trans fat- No more than 2g
7. Sugar- Keep calories from added sugars under 100 (24g or 6 teaspoons) for women and under 150 (36g or 9 teaspoons) for men
8. Sodium- No more than 1,500 to 2,300 mg (one teaspoon of salt)

Other Advice-

1. Prepare more of your own meals.
2. Instead of being overly concerned with counting calories, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients.
3. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated?causing tiredness, low energy, and headaches. It?s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
4. A healthy breakfast can jumpstart your metabolism, while eating small, healthy meals (rather than the standard three large meals) keeps your energy up.

 

[Derek Wilson]

Foods to take- Tomato, Watermelon, Salmon, Blueberries, Beans.
Foods to avoid- Canned tomatoes, non-organbic potatoes,

 

[Derek Wilson]

If you have in mind then you can post