Chuntian Academy International

Calorie intake should be geared to activity level, offering recommended calorie totals for individuals according to a scheme that takes into account height,weight,sex and four different exertion levels (for example,a daily average of 1,800-2,000 calories was recommended for a 30 year old women weighing 111-150 pounds and 5 feet 5 inches tall with a sedentary lifestyle,while a very active women with the other characteristics the same, might consume 2,500-2,800 calories a day).

PROTEIN: Proteins,composed of amino acids,are essential to good nutrition. They build, maintain and repair the body. Best sources:
eggs, milk, fish, meat, poultry, soybeans, nuts. High-quality proteins such as eggs, meat or fish supply all 8 amino acids needed in diet. Plant foods can be combined to meet protein needs as well:whole grain breads and cereals, rice, oats, soybeans, other beans, split peas and nuts.

FAT: Fats provide energy by furnishing calories to the body,and they also carry vitamin A,D,E, and K. They are the most concentrated source of energy in the diet. Beat sources of polyunsaturated and mono unsaturated fats: margarine, vegetable/plant oils, nuts. Meats, cheeses, butter, cream, egg yolks, lard are concentrated sources of saturated fats.

CARBOHYDRATES: Provide energy for bodily function and activity by supplying immediate calories. The carbohydrate group includes sugars, starches, fiber, and starchy vegetables. Best sources: grains,legumes, potatoes, vegetables, fruits.

FIBER: The portion of plant foods that our bodies cannot digest is known as fiber. There are 2 basic types: insoluble("roughage")
and soluble. Insoluble fibers help move food materials through the digestive tract;soluble fibers tend to slow them down. Both types absorb water,thus prevent and treat constipation by softening and increasing the bulk of th undigested foods passing through the digestive tract. Soluble fibers are helpful in reducing blood cholesterol levels. BEST sources: beans, bran,fruits, whole grains, vegetables.