Generally, a healthy diet is said to include:
- Sufficient calories to maintain a person's metabolic and activity needs, but not so excessive as to result in fat storage greater than roughly 30% of body mass. For most people the recommended daily allowance of energy is 2,000 calories, but it depends on age, sex, height, weight, and physical activity. (see Body fat percentage)
- Sufficient quantities of fat, including monounsaturated fat, polyunsaturated fat and saturated fat, with a balance of omega-6 and long-chain omega-3 lipids. The recommended daily allowance of fat is 65-80 grams.
- Maintenance of a good ratio between carbohydrates and lipids (4:1): four grams of the first for one gram of the second.
- Avoidance of excessive saturated fat (20grams recommended limit)(although the "evidence" for this claim is forever in debate after the testimony of results provided by the Framingham Heart Study of 1948-1998)
- Avoidance of trans fat.
- Sufficient essential amino acids ("complete protein") to provide cellular replenishment and transport proteins. All essential amino acids are present in animals. A select few plants (such as soy and hemp) give all the essential acids. A combination of other plants may also provide all essential amino acids (except rice and beans which have limitations).
- Essential micronutrients such as vitamins and certain minerals.
- Avoiding directly poisonous (e.g. heavy metals) and carcinogenic (e.g. benzene) substances;
- Avoiding foods contaminated by human pathogens (e.g. E. coli, tapeworm eggs);
- Avoiding chronic high doses of certain foods that are benign or beneficial in small or occasional doses, such as
- foods that may burden or exhaust normal functions (e.g. refined carbohydrates without adequate dietary fiber);
- foods that may interfere at high doses with other body processes (e.g. refined table salt);
- foods or substances with directly toxic properties at high chronic doses (e.g. ethyl alcohol).
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