Eating right can be confusing. With all the fad diets that come and go, it’s hard to know whether you should eat carbs or no carbs, fruits or no fruits, meat or no meat, etc., etc. Fortunately, there are some guidelines that each of us need to follow in order to make sure we’re providing our bodies with an adequate supply of the right nutrients. The amounts might vary slightly depending on your gender and your age, but make sure you incorporate the right amount of each of the following nutrients in your diet every day:
- Calcium (about 1,000 mg per day for most people): Necessary for strong bones and teeth. Good sources are dairy products, leafy greens and fish.
- Fiber (about 25 grams per day for most people): Reduces your chances of developing diabetes, as well as benefitting the heart. Good sources are vegetables, fruits, whole grains, nuts, seeds and beans.
- Magnesium (about 310 mg per day for most people): Keeps muscle and nerve function normal, and maintains bone health. Good sources are fish, bran, seeds and nuts.
- Potassium (about 4,700 mg per day for most people): Maintains normal blood pressure, reduces the risk of kidney stones, and may decrease bone loss. Good sources are bananas, potatoes, yogurt, soybeans and tomato paste.
- Vitamin A (about 2,310 IU per day for most people): Helps produce red blood cells, maintains vision and immune function. Good sources are orange vegetables, leafy greens and organ meats.
- Vitamin C (about 75 mg per day for most people): Fights disease and boosts immune system. Good sources are fruits and vegetables.
- Vitamin E (about 15 mg per day for most people): Fights disease and supports eye health. Good sources are peanut butter, almonds, and fortified cereals.
Source: http://www.realsimple.com/health/nutrition-diet/healthy-eating/nutrients-you-need
