How to avoid being overweight: Eat the right foods
A new report finds eating the right amount of protein, carbohydrate and fat is crucial to reducing body weight.1UP Nutrition, which advises companies on nutrition and health, found that people should aim to consume 10% of their daily calories from protein, 6% from carbohydrates and 3% from fats.
The recommended amount is 1.5 to 1.75 grams per kilogram of body weight per day.
In other words, if you weigh 150kg and are a healthy 40-year-old, your daily protein intake should be about 25g, a gram of carbohydrate about 20g and a fat about 20gm.
To cut calories, the report suggests you eat more of the foods that contain protein such as meat, fish, dairy and legumes.
These foods have the greatest nutritional value and contain the highest amounts of the essential amino acids that can help lower blood pressure, lower blood sugar and protect against heart disease.
However, it said you shouldn’t be eating more than about 15g of carbohydrates per day, about the same as eating a steak and cheese sandwich.
The report said people should also aim to eat fewer than 2.5g of fat per day – about the amount found in a soft drink.
And it recommends eating between 10-15% of your daily calories in vegetables and fruit, which has a range of health benefits.
The Australian Institute of Health and Welfare said the findings are based on a review of studies of people who were overweight or obese.
Dr John Bogle, who leads nutrition and fitness research at the Aids Foundation, said the report was important because people were struggling to maintain a healthy weight and could get fatter and fatter the longer they were overweight.
“They are in this predicament of wanting to lose weight and being told to eat more and more but not getting enough nutrients to keep up,” Dr Bogle said.
“This is not a sustainable lifestyle for everyone and it’s a very difficult situation for everyone.”
What this report shows is that we need to be much more ambitious in trying to achieve a healthy, fit weight and to make sure we have the right diet to maintain that weight.
“The Aids Trust has called for Australians to get enough protein and fat.
It recommends that Australians consume between 6.5 and 8.5 grams of protein and between 4.5-5 grams per day in total fat.”
These are a really low number for most people,” Dr Darrin Murphy, a consultant nutritionist at the Trust, said.
It said that even the ideal protein and carbohydrate intake should not be a requirement, because people need to get their calories from other sources.”
There is no such thing as the optimal protein intake for a healthy body, but you should still aim to get the appropriate amount of all the nutrients your body needs,” Dr Murphy said.
The Aides Foundation said people who did not get enough of the recommended amounts of protein or fat in their diets had a “high risk” of developing cardiovascular disease, diabetes and osteoporosis.
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