11 Important Factors of a Healthy Diet

Biggest Dietary Factors

The much-maligned Western pattern diet has very little to do with your position on the globe and more to do with how developed a nation is. Eastern countries like China and India are suffering from similar dietary woes now that their streets are lined with purveyors of cheap, mass-produced and processed foodstuffs and they are about as eastward as you can go without being west again.

The Western pattern diet is high in red meat, sugary desserts, high-fat foods, high-fat dairy, processed meats, refined grains and lots and lots of soda pop. In the olden days, kings would eat like this and then get gout because they had all the money and no one could tell the king “no.” But nowadays, calories are cheap and easy. Nutrition is expensive and hard.

What We’re Eating Too Much Of:  

1. Saturated Fats

You’ll find saturated fats mostly in your meats and dairy.  Although these fats may be tasty, they are full of calories and cholesterol. In a 2,000 calorie diet, you should get only 13 grams of saturated fats per day. A single-patty cheeseburger and fries have about 8 grams combined.  Cake batter ice cream has, like, 19 grams. So, you know, have a cheeseburger every now and again. Skip the cake batter ice cream, probably.

2. Cholesterol 

Eating too many saturated fats and trans fats boosts cholesterol levels. Cholesterol can lead to heart disease which is bad.

3. Sodium

Sodium, commonly known as salt, may be one of these most pervasive thing in our diets.  The recommended amount of sodium is 1,500 mg a day. On average, adults eat over 3,300 mg a day. One of the problems may be processed foods.

American Heart Association

One estimate suggested that if the U.S. population moved to an average intake of 1,500 mg/day sodium from its current level, it could result in a 25.6% overall decrease in blood pressure and an estimated $26.2 billion in health care savings. Another estimate projected that achieving this goal would reduce deaths from CVD by anywhere from 500,000 to nearly 1.2 million over the next 10 years.

What We’re Not Getting Enough Of:

1. Fiber

The average person only gets about 15 grams of fiber per day, but the recommended amount is 20-35 grams. So we can all probably stand to double down on some fiber. It comes exclusively from plants and is good for digestion, cholesterol and possibly weight management. Only 11.3 percent of people get the RDA of fiber.

2.  Vitamin A

The recommended amount of vitamin A is about 900 mcg for a full-grown man, but men only get about 607 mcg. Women only need about 700 mcg per diem but only get about 580 mcg on average. Vitamin A is good for skin, eyes and the immune system.

3. Vitamin C

According to the National Institutes of Health, most people get an adequate amount of vitamin C, but smokers, infants and people who eat a limited variety of foods are at risk. Vitamin C is important for the heart, the immune system and tissue repair.

4. Vitamin D

Men and women need about 600 IU of Vitamin D per day. It is estimated that nearly 2/3 of Americans don’t get enough vitamin D. (It’s hard to judge by diet alone because a lot of vitamin D comes from sunlight). Vitamin D is important for the bones, the heart and metabolism.

5. Calcium

Adult males and females need about 1,000 mg of calcium per day. (Women need 1,200 when they reach the age of fifty and guys need that much when they hit seventy). Men get about 871 to 1,266 mg and women about 748-968 mg.  Women in general, but especially older women, don’t get enough calcium.  Calcium aids with bones, blood clotting and the nervous system.

6. Iron

Iron is another nutrient that women may not get enough of. The RDA for iron is 8 mg for men and 18 mg for women of child-bearing years. Men usually consume enough iron, but teenage, pregnant and premenopausal  women are at risk of deficiency. About 10% of women are deficient in iron overall. Iron helps the body transport oxygen through the blood and is important for female fertility and metabolism.

7. Potassium

If you’re reading this blog post, then you’re probably not getting enough potassium. A recent study found that 99.7% of Americans don’t get enough potassium. Adults need 4,700 mg of potassium per day.  Adult males consume about 2977-3406 mg per day and adult women get about 2322-2485 per day. Potassium helps with the nervous system, the kidneys, digestion and the heart.

8. Magnesium

Researchers estimate that only about 25% of people get enough daily magnesium. Like potassium, magnesium is an important electrolyte that helps the heart to function. It also plays roles in the muscles, metabolism and hormones. The recommended RDA is 310-320 mg for women and 400 to 420 for men. Men get about 268 mg and women only 234 mg. (Those who take dietary supplements get more but still often fail to reach the RDA).

The AIM Companies Has Low-Calorie Wholefood Nutrition: 

Red Rush beet juice provides its drinkers with 20% of your RDA for potassium. It also contains a little iron and vitamin C.

Red Rush is proudly made by The AIM Companies, and we offer a wide variety of whole-food juice concentrates and nutritional supplements to meet any and all of your nutritional needs.

Written by The AIM Companies

Nutrition that Works!

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