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1、HealthydietAhealthydietisonethatisarrivedatwiththeintentofimprovingormaintainingoptimalhealth.Thisusuallyinvolvesconsumingnutrientsbyeatingtheappropriateamountsfromallofthefoodgroups,includinganadequateamountofwater.Sincehumannutritioniscomplex,ahealthydietmayvarywidely,an
2、dissubjecttoanindividual'sgeneticmakeup,environment,andhealth.Foraround21%ofthehumanpopulation,lackoffoodandmalnutritionarethemainimpedimentstohealthyeating.[citationneeded]Conversely,peopleindevelopedcountrieshavetheoppositeproblem;theyaremoreconcernedaboutobesity.[citati
3、onneeded]NutritionaloverviewFreshvegetablesarecommoninahealthydiet.Generally,ahealthydietshouldinclude:1.Sufficientcaloriestomaintainaperson'smetabolicandactivityneeds,butnotsoexcessiveastoresultinfatstoragegreaterthanroughly30%ofbodymass.Formostpeopletherecommendeddailyal
4、lowanceofenergyis2,000calories,butitdependsonage,sex,height,weight,andphysicalactivity.(seeBodyfatpercentage)2.Sufficientquantitiesoffat,includingmonounsaturatedfat,polyunsaturatedfatandsaturatedfat,withabalanceofomega-6andlong-chainomega-3lipids.Therecommendeddailyallowan
5、ceoffatis65-80grams.3.Maintenanceofagoodratiobetweencarbohydratesandlipids(4:1):fourgramsofthefirstforonegramofthesecond.4.Avoidanceofexcessivesaturatedfat(20gramsrecommendedlimit,althoughthe"evidence"forthisclaimisforeverindebateafterthetestimonyofresultsprovidedbytheFram
6、inghamHeartStudyof1948-1998)5.Avoidanceoftransfat.6.Sufficientessentialaminoacids("completeprotein")toprovidecellularreplenishmentandtransportproteins.Allessentialaminoacidsarepresentinanimals.Aselectfewplants(suchassoyandhemp)givealltheessentialacids.Acombinationofotherpl
7、antsmayalsoprovideallessentialaminoacids(exceptriceandbeanswhichhavelimitations).7.Essentialmicronutrientssuchasvitaminsandcertainminerals.8.Avoidingdirectlypoisonous(e.g.heavymetals)andcarcinogenic(e.g.benzene)substances;9.Avoidingfoodscontaminatedbyhumanpathogens(e.g.E.c
8、oli,tapewormeggs);1.Avoidingchronichighdosesofcertainfoodsthatarebenignorbeneficialinsmal
