acsm 营养指南

jacky

ACSM Nutrition Guidelines
The foods we eat affect our health throughout our life. In addition to
providing essential nutrients for growth and development, foods can supply
substances that either contribute to or protect against chronic disease.
Such diseases such as cancer, osteoporosis, diabetes, hypertension, heart
disease, and obesity can be profoundly affected by diet.
Recommended Intake as Percent of Total Calories
NUTRIENT STEP I DIET STEP II DIET
Total fat 30% or Less 30% or Less
Saturated Fatty 8-10% 7%
Acids
Polyunsaturated Fatty Up to 10% Up to 10%
Acids
Monounsaturated Fatty Up to 15% Up to 15%
Acids
Carbohydrate 55% or more 55% or more
Protein Approximately 15% Approximately 15%
Cholesterol Less than 300 mg Less than 200 mg
per day per day
Total Calories To achieve and maintain desired weight
Beware of fad diets or diet pills that promise immediate results quickly.
Just because certain products may be sold in a nutrition store does not
always guarantee they are FDA approved.
Weight loss and/or management are a process that requires healthy
decision-making skills. Both require the incorporation of a balance in food
choices. Weight loss requires the restriction of calories and maintenance of
exercise or incorporation of exercise. Weight maintenance requires the
equality of energy consumed versus the energy expended. Weight gain
includes consuming more energy (healthy choices, not fatty foods) than
expending. Remember that energy is what fuels your body. Do not restrict
yourself to lower than 1200 calories/day, especially when exercising.
Research food label ingredients. Make sure you understand what each
ingredient is and how is affects your body. This may take time, but is well
worth the effort.
Dietary Recommendations
1. Body mass index should be maintained between 18.5 and 25. Weight gain
during adulthood should remain less than 11 pounds.
2. Consume year-round a variety of vegetables and fruits, other than roots,
tubers, legumes, and grains (see next item), providing 7% or more of
calories or totaling 15-30 oz, or five portions, per day.
3. Consume 20-30 oz, or seven servings per day, of other plant foods,
minimally processed (including roots, tubers, legumes, and grains),
providing 45-60% of total calories. Refined sugars should be limited to
less than 10% of total calories.
4. Alcohol consumption is not recommended. If consumed, alcohol should be
limited to 1 serving for women and 2 servings for men. A serving is 3 oz
of wine, 1 oz distilled spirits, or 8 oz beer.
5. Limit red meet to less than 3 oz/day. Fish, poultry, and nondomesticated
meats are preferable.
6. Limit total fat to 15-30% of calories.
7. Limit intake of fatty foods.
8. Salt from all sources should amount to less than 6 g/day or 2400 mg/day.
9. Perishable foods should be safely stored or refrigerated to minimize
fungal contaminants and mycotoxins.
10. When levels of food additives, contaminants, or other residues are
properly regulated in food and drinks, their presence is not known to be
harmful. In economically developing countries, where there may be
insufficient regulation, these may be a health hazard.
11. Cook meat and fish at low temperatures. Do not eat charred food or
burned meat juices. Consume only occasionally meat or fish that has
been grilled over direct flame.

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