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1、HealthydietAhealthydietisonethatisarrivedatwiththeintentofimprovingormaintainingoptimalhealth.Thisusuallyinvolvesconsumingnutrientsbyeatingtheappropriateamountsfromallofthefoodgroups,includinganadequateamountofwater.Sincehumannutritioniscomplex,ahealthydietmayvarywidely,and
2、issubjecttoanindividual'sgeneticmakeup,environment,andhealth.Foraround21%ofthehumanpopulation,lackoffoodandmalnutritionarethemainimpedimentstohealthyeating.[citationneeded]Conversely,peopleindevelopedcountrieshavetheoppositeproblem;theyaremoreconcernedaboutobesity.[citation
3、needed]NutritionaloverviewFreshvegetablesarecommoninahealthydiet.Generally,ahealthydietshouldinclude:1.Sufficientcaloriestomaintainaperson'smetabolicandactivityneeds,butnotsoexcessiveastoresultinfatstoragegreaterthanroughly30%ofbodymass.Formostpeopletherecommendeddailyallow
4、anceofenergyis2,000calories,butitdependsonage,sex,height,weight,andphysicalactivity.(seeBodyfatpercentage)2.Sufficientquantitiesoffat,includingmonounsaturatedfat,polyunsaturatedfatandsaturatedfat,withabalanceofomega-6andlong-chainomega-3lipids.Therecommendeddailyallowanceof
5、fatis65-80grams.3.Maintenanceofagoodratiobetweencarbohydratesandlipids(4:1):fourgramsofthefirstforonegramofthesecond.4.Avoidanceofexcessivesaturatedfat(20gramsrecommendedlimit,althoughthe"evidence"forthisclaimisforeverindebateafterthetestimonyofresultsprovidedbytheFramingha
6、mHeartStudyof1948-1998)5.Avoidanceoftransfat.6.Sufficientessentialaminoacids("completeprotein")toprovidecellularreplenishmentandtransportproteins.Allessentialaminoacidsarepresentinanimals.Aselectfewplants(suchassoyandhemp)givealltheessentialacids.Acombinationofotherplantsma
7、yalsoprovideallessentialaminoacids(exceptriceandbeanswhichhavelimitations).7.Essentialmicronutrientssuchasvitaminsandcertainminerals.8.Avoidingdirectlypoisonous(e.g.heavymetals)andcarcinogenic(e.g.benzene)substances;9.Avoidingfoodscontaminatedbyhumanpathogens(e.g.E.coli,tap
8、ewormeggs);1.Avoidingchronichighdosesofcertainfoodsthatarebenignorbeneficialinsmal
