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1、HealthydietAhealthydietisonethatisarrivedatwiththeintentofimprovingormaintainingoptimalhealth.Thisusuallyinvolvesconsumingnutrientsbyeatingtheappropriateamountsfromallofthefoodgroups,includinganadequateamountofwater.Sincehumannutritioniscomplex,ahealthydietmayvarywidely,andissubjecttoanindividual'sg
2、eneticmakeup,environment,andhealth.Foraround21%ofthehumanpopulation,lackoffoodandmalnutritionarethemainimpedimentstohealthyeating.[citationneeded]Conversely,peopleindevelopedcountrieshavetheoppositeproblem;theyaremoreconcernedaboutobesity.[citationneeded]NutritionaloverviewFreshvegetablesarecommonin
3、ahealthydiet.Generally,ahealthydietshouldinclude:1.Sufficientcaloriestomaintainaperson'smetabolicandactivityneeds,butnotsoexcessiveastoresultinfatstoragegreaterthanroughly30%ofbodymass.Formostpeopletherecommendeddailyallowanceofenergyis2,000calories,butitdependsonage,sex,height,weight,andphysicalact
4、ivity.(seeBodyfatpercentage)2.Sufficientquantitiesoffat,includingmonounsaturatedfat,polyunsaturatedfatandsaturatedfat,withabalanceofomega-6andlong-chainomega-3lipids.Therecommendeddailyallowanceoffatis65-80grams.3.Maintenanceofagoodratiobetweencarbohydratesandlipids(4:1):fourgramsofthefirstforonegra
5、mofthesecond.4.Avoidanceofexcessivesaturatedfat(20gramsrecommendedlimit,althoughthe"evidence"forthisclaimisforeverindebateafterthetestimonyofresultsprovidedbytheFraminghamHeartStudyof1948-1998)5.Avoidanceoftransfat.6.Sufficientessentialaminoacids("completeprotein")toprovidecellularreplenishmentandtr
6、ansportproteins.Allessentialaminoacidsarepresentinanimals.Aselectfewplants(suchassoyandhemp)givealltheessentialacids.Acombinationofotherplantsmayalsoprovideallessentialaminoacids(exceptriceandbeanswhichhavelimitations).7.Essentialmicronutrientssuchasvitaminsandcertainminerals.8.Avoidingdirectlypoiso
7、nous(e.g.heavymetals)andcarcinogenic(e.g.benzene)substances;9.Avoidingfoodscontaminatedbyhumanpathogens(e.g.E.coli,tapewormeggs);1.Avoidingchronichighdosesofcertainfoodsthatarebenignorbeneficialinsmal
