What are healthy amounts of macro and micronutrients?

The updated American nutrition guidelines consists of the following:

-Added sugars should represent less than 10 % of total calories excluding natural sugars from milk and fruits.

-Saturated fat found in butter, cheese and red meat should be limited to 10% of total calories including tropical oils.

-Sodium intake should be lower than 2300 mg for adults of 14 years and above and less for people under 14.

-Eggs are now considered among protein rich foods including; seafood, lean meats, poultry, soy products, nuts and seeds.

-Meat consumption should be monitored. Processed poultry and meat are also considered meat. Cancer associations requested additional specification on the amount that should be eaten to prevent cancer.

-Fat consumption is no longer restricted in order to favor good fats in the diet such as avocados, raw nuts and olive oil.

-Dietary cholesterol should be limited by limiting fried and processed foods.

A varied diet is advised such as whole wheat grains, dark leafy vegetables, organic dairy products, beans, nuts ,yogurt and lean meat. Favor a vegan meal 3 times a week to avoid daily meat consumption.

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