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Proper Diet

Every time you turn around there seems to be a new, “healthy” way of eating that will produce quick weight loss results. It seems like weekly, you hear about new diet discoveries health professionals claim will put all the others before it to shame. Problem: each new “scientific discovery” contradicts the previous one. What does ‘proper diet’ really mean?

You may think to yourself, if my diet is supposed to be low-fat, then why are they recommending that I eat olive oil? If carbohydrates are bad, why do the French, Japanese, and Mediterranean disciplines that seem to be so popular in the media incorporate bread, pasta, or rice? An apple a day keeps the doctor away, but according to Atkins, fruit has too much sugar and is therefore a no-no during the first phase of the plan. Does sodium (salt) cause hypertension or just make those prone to high blood pressure more likely to get it?

Despite fluctuating trends, the Food and Drug Administration (FDA) food pyramid seems to stay true to its viewpoint that a balanced diet that includes a certain amount from each food group, in addition to plenty of physical activity. Eating right is essential. You will feel better, have energy to do the things you enjoy and be better equipped to fight against illness. Depending on your body, there are various calorie allotments. Men and women of different age groups, body types, and fitness levels require different amounts of calories each day.

The charts below give you an idea of the amounts for males and females engaging in moderate physical activity (approx. 30-60 min.). The amount of grains, fruits, and meats individuals in these age groups should consume decrease slightly for light exercise (approx. 30 min.). Amounts will be slightly different for those exercising more than 60 minutes each day as well. Because you are expending more energy doing more vigorous workouts, your daily caloric intake increases.

Males
Food Groups 9-13 14-15 16-20 21+
Grains 6-7 ounces 8-9 ounces 10 ounces 9-10 ounces
Veggies 2½-3 cups 3-3½ cups 3½ cups 3½ cups
Fruits 1½-2 cups 2 cups 2½ cups 2-2½ cups
Milk 3 cups 3 cups 3 cups 3 cups
Meats & Beans 5-6 ounces 6½ ounces 7 ounces 6½-7 ounces

Females
Food Groups 9-11 12-18 19-25 26+
Grains 5-6 ounces 6 ounces 7 ounces 6 ounces
Veggies 2-2½ cups 2½ cups 3 cups 2½ cups
Fruits 1½ cups 2 cups 2 cups 2 cups
Milk 3 cups 3 cups 3 cups 3 cups
Meats & Beans 5 ounces 5½ ounces 6 ounces 5½ ounces