To derive the average per capita food supply, this total figure is divided by the population size. This figure can be considered to be the average level of food intake however it does not account for food wastage at the consumer level i. Using these factors and mass quantities, the intake of carbohydrates, protein and fat can be calculated in grams. To derive the share that each of these macronutrients contribute to total caloric intake, we can calculate the calories derived from carbohydrates, protein and fat using energy density factors.
Approximately, each gram of carbohydrate and protein is equivalent to 4 kilocalories each, whilst each gram of fat is equivalent to 9 kilocalories. We can therefore calculate the total number of calories derived from each macronutrient per day by multiplying the grams of each by their equivalent energy conversion factor.
All our charts on Diet Compositions Average per capita fruit intake vs. Per capita consumption of cereals by commodity type, daily kilocalories Rice consumption vs. GDP per capita Share of dietary energy derived from protein vs.
GDP per capita Share of dietary energy supply from carbohydrates vs. The idea is to eat like our Stone Age ancestors—you know, spinach salads with avocado, walnuts, diced turkey, and the like. I am not a dietician and cannot speak with authority about the nutritional costs and benefits of Paleolithic diets, but I can comment on their evolutionary underpinnings.
From the standpoint of paleoecology, the Paleolithic diet is a myth. Food choice is as much about what is available to be eaten as it is about what a species evolved to eat. And just as fruits ripen, leaves flush and flowers bloom predictably at different times of the year, foods available to our ancestors varied over deep time as the world changed around them from warm and wet to cool and dry and back again.
Those changes are what drove our evolution. Even if we could reconstruct the precise nutrient composition of foods eaten by a particular hominin species in the past and we can't , the information would be meaningless for planning a menu based on our ancestral diet. Because our world was ever changing, so, too, was the diet of our ancestors. Focusing on a single point in our evolution would be futile. We're a work in progress. Hominins were spread over space, too, and those living in the forest by the river surely had a different diet from their cousins on the lakeshore or the open savanna.
What was the ancestral human diet? The question itself makes no sense. Consider some of the recent hunter-gatherers who have inspired Paleolithic diet enthusiasts.
They include:. Local, seasonal vegetables are often reasonable in price and easy to prepare. Use them in the following ways:. Refined white flour is featured in many breads and baked goods, but it has limited nutritional value. This is because much of the goodness is in the hull of the grain, or outer shell, which manufacturers remove during processing.
Whole grain products include the entire grain, including the hull. They provide additional vitamins, minerals, and fiber. Many people also find that whole grains add flavor and texture to a dish. Meats and beans are primary sources of protein, which is essential for wound healing and muscle maintenance and development, among other functions.
Processed meats and red meats may increase the risk of cancer and other diseases, according to some research. Some processed meats also contain a lot of added preservatives and salt. Fresh, unprocessed meat is the best option. Tofu , tempeh , and other soy-based products are excellent sources of protein and are healthy alternatives to meat. Shop for tofu and tempeh. Dairy products provide essential nutrients, including:.
They also contain fat. Your doctor can help you decide. For those following a vegan diet, many dairy-free milks and other dairy alternatives are now available, made from:.
These are often fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows. Some have added sugar, so read the label carefully when choosing.
Shop for almond and soy milk. Fat is essential for energy and cell health, but too much fat can increase calories above what the body needs and may lead to weight gain. In the past, guidelines have recommended avoiding saturated fats , due to concerns that they would raise cholesterol levels. More recent research suggests that partially replacing with unsaturated fats lowers cardiovascular disease risk and that some saturated fat should remain in the diet — about 10 percent or less of calories.
Trans fats , however, should still be avoided. Eggs, milk and yoghurt are good sources of iodine, but talk to your doctor about your levels and what to do about them. Other health risks from your diet Eating poorly is the biggest contributor to early death worldwide. Eat slowly and mindfully. Listen to your body. Plan healthy, quick and easy meals for busy days. Enjoy meals with others, and not in front of the TV or other devices.
Make healthy choices when eating out. Make water your main drink. Stand up regularly. Go for a walk, play active games, go for a ride, get in the garden. Find a buddy to help you stick to your healthy diet and physical activities. Remember… Nutrition needs differ with gender and age.
Get to know your specific nutrition needs and design an eating pattern to suit you. Use the Australian Dietary Guidelines as the basis of your healthy diet, and seek professional advice, such as from an accredited practising dietitian, if you need it.
Know your serving sizes and how much you need to eat. Where to get help Your doctor Dietitians Association of Australia. Nutrition for men , , Dietitians Association of Australia.
Balancing energy in and out, Nutrition Australia. Give feedback about this page. Was this page helpful? Yes No. View all healthy eating. Related information.
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