Keeping levels of fat low (both saturated and tota) is so more essential as the Fiber intake, because no singular ingredient, including fiber, can convert a diet from unhealthy to healthy.

Carbohydrates: 50 to 60 % of Calories.
Carbohydrates (starches and sugars), much as those from
whole grains, fruits and vegetables, should supply the largest percentage of calories, 50 to 60 %. This is also the food group that supplies dietary fiber.

Carbohydrates are consisted of two primary groups: simple carbohydrates and complex carbohydrates. Simple carbohydrates are single or double sugars (mono- or disaccharides) and let sucrose, fructose (fruit sugar and a maincomponent of corn sirup), glucose and maltose. The -ose at the end of a word mean sugar.

Complex carbohydrates are starches and fibers. These are composed of simple sugars linked in a large formation. For instance, oligosaccharides contain from 2 to 10 sugar molecules or units. The starches are broken down into sugars during digestion, but the fibers stay intact.

Fats: Choose Monounsaturated Most Often
The type of fat as well as the quantity of fat is crucial.
If carbohydrates supply 4 cpg then fat does twice as many calories. It’s useful to remember: High-fat foods are higher in calories.

Fat should not be more than 30% of your total calories intake.
The majority of fat should be mono-unsaturated, only fewer than 10% of calories should come from saturated fats and lower than 10% from poly-unsaturated fats. Monounsaturated fats decrease blood cholesterol levels, while saturated fats tend to increase them.

Fat is often hidden in foods, especially meats, farm products and dry goods. Try consuming a low-fat, reduced-fat or even fat-free versions of these products.

Plus, we add fat to foods during cooking or at the table when we butter toast or put sour cream on a baked potato. By using nonstick cookware, cooking spray and a minimum quantity of fat when cooking, you can reduce the amount of fat that you eat. When choosing margarine, look for one that lists liquid oil as the first ingredient, not hydrogenated or partially hydrogenated oil. In addition, the margarine you select should contain no more than 2 grams of saturated fat per tablespoon.

Hydrogenation changes liquid fat to a solid and changes the position of the fatty acids from the cis to the trans form, which may be a danger factor for heart disease and cancer. Some fat is useful in the diet because fat contains useful nutrients, such as fat-soluble vitamins and essential fat acids, and it adds flavor to foods and helps us feel satisfied after intake.

Fat-Free and Reduced-Fat Foods.
When choosing foods, always read the Nutrition Facts on the food label. Compare a reduced-fat food with its regular variation. Maybe the results will unexpected. Fat-free or reduced-fat does not mean catorie-free, and both goods may be almost equal in calories, because if there is no fat then a replacement of some kind has to be added.

Taste is another issue. Would you rather have two good cookies or four that are just ok? Overall, where taste is, reduced-fat products have better flavour and texture than fat-free products.

Protein: 15 to 20 % of Calories Protein should make up the remaining 15 to 20 pct of calories consumed on a daily basis. Best sources of protein are lean meats, poultry, seafood and eggs. Among vegetables – dried beans, peas, lentils, tofu and peanut butter. Most of the cases, choose meats that have low to moderate amounts of fat – 0 to 5 grams per ounce. As peanut butter is high in fat, eat it in moderation. If you find it difficult to control your appetite you could always try some well-tried natural supplement.

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