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Proper Nutritional Value

Proper Nutritional Value

Proper Nutritional Value

Have you followed a guide line containing proper nutrition value that you gathered to lose weight and prevent diseases, based on US dietary guidelines issued in 2010, which was published by the Ministry of Agriculture?

This guide used to assist Americans in attendance on proper nutrition. People who are suffering from high cholesterol, heart disease and others, there may be a difference in the appropriate feeding recommendations.

That’s why you should consult with a nutrition doctor for proper nutrition based on you current state. The following guide lines will help you get an idea of how much food value you should be consuming and what’s their functions.


Carbohydrates are the component elements of foods and beverages. Carbohydrates are the main source of energy in the body. Most plant foods origin contains carbohydrates naturally. Food companies produce carbohydrates and add it to their food, in the structure of starch or sugar. Starch and fiber found in beans, veggies, grain, diary foods and many others.

Tip: Eat carbohydrates by 46% to 66% of daily calorie intake. Carbohydrates contain 4 calories per gram. If we take, for example, a diet based on 2000 calories a day, the nutritional value equivalent to 900 until 1300 per day, or about 220-320 grams. Natural carbohydrates contain a high nutritional value, found in veggies and lentils, fruits, grains. Beware of unhealthy carbohydrates, such as sweetened beverages, sweets and cereal products manufacturer.


Protein is viral for nutrition and our body cells grow and develop through protein. It is the main food source for thermal energy. Protein Foods originating from plants as well as animals.

Tip: Protein value must be equivalent of 15% to 30% of daily calorie intake. Protein contains 4 calories per gram. If we take for example, a diet based on 2000 calories a day, the nutritional value equivalent to 180 to 650 calories per day, or about 60-170 grams per day. Protein sources examples, plant: such as lentil, soy, nuts, bean. Animals protein sources such as chicken and milk and fish but they must be low in fat.


Fat is not harmful to you, necessarily as some might think. Although you should consume only small amounts. Fats in food help absorb vital vitamins, maintaining and building the membrane cells and help sustain the immune system to work well. Yet some fats can increase the risk of heart stroke and heart related disease . Fats also contain large amounts of calories that leads to weight gain.

Tip: Eat a certain amount of fat by 20% up to 35% of daily calorie intake. Fat contains nine calories per gram. If we take for example, a diet based on 2000 calories a day, the nutritional value is equivalent to 350 to 650 per day, about 45-80 grams per day. Healthy fat sources like chicken, fish, canola and olive oil, and walnuts. Beware from unsaturated fat sources such as sweets, pizza, burgers, sausages and many other foods that are rich in fat.

Nata Gonchar

Holistic Nutritionist, founder
of the project WOW Bali

TOP-10 ingredients
for your health and
balanced meal plan
Nata Gonchar

Holistic Nutritionist, founder
of the project WOW Bali

As Hippocrates said, you are what you eat. The meaning of this phrase concerns every person, who takes care of his health. The food we eat has a big impact on our vital activity, state of health and quality of life.

Nowadays healthy diet is very popular and everyone knows that he should give up junk food. But not everyone knows what he must eat except for grain, vegetables and protein food.

It's essential to diversify your diet. Every bite of food should provide you with vitamins, minerals and phytonutrients that are necessary for good health.

So how can we have a proper nutrition plan?

We prepared a PDF-file to help you. It contains TOP-10 ingredients, which should be added to everyone's diet.

Saturated fat

Saturated fat can be found in products of animal origin, such as chicken, butter, milk, lamb. There are also other foods containing a high level of saturated fat, processed foods include palm and coconuts. Saturated fat raises the risk of stokes and high cholesterol.

Tip: Eat a certain amount of saturated fat, yet don’t go over 15% at most of the amount of daily calories. Reduce the proportion of saturated fat to 10% can reduce the risk of strokes. This fat contains nine calories per gram. If we take for example, a diet consists of 2000 calories per day, the 7% up to 10% approximate amount of 130 to 180 per day, or about 18-24 grams of saturated fat.

Saturated fat replaced by rinsing unsaturated mono and polyunsaturated fat found in sources like olive oil, canola oil, vegetable oil, low fat chicken, nuts and unsalted seeds. Remember that the saturated fat is part of the daily amount of fat that you should know about.

Trans fats

Trans fats naturally present in some foods like those originating from animal and diary products. But most of this fat is formed during the food manufacturing process by the partial hydrogenation of unsaturated fats. Trans fats are a common compound used in industrial products such as butter, and baked foods and bacon. Trans fats increase the risk of heart disease.

Tip: According to the American nutrition guidelines in 2010, people are advised to stay away from eating trans-fats as much as possible, by identifying eating foods that contain synthetic sources of fat, such as partially hydrogenated oils, as well as evaluating the intake of solid fats. The American Heart Association determine the amount of trans fats must be less than 1% of daily calorie intake.

For most people, this amount is equivalent to 2 grams per day. Beware from eating sweets such as crackers, biscuits, cakes and buns. Remember that Trans fat is considered unstable part of the daily food intake.


Cholesterol is vital because it helps building the body’s cells and a production factor of certain hormones. But the body itself produces the amount of cholesterol it needs, therefore, ye are not in the need to take cholesterol. Excessive consumption of cholesterol can increase the risk of disease and strokes. Cholesterol in food comes from animal products, such as meat, chicken, seafood, eggs, milk and butter products.

Tip: Eat a quantity of less than 300 milligrams of cholesterol per day. Reducing the amount of cholesterol to less than 200 mg per day can be useful to anyone who is at risk of heart disease. Reduce the consumption of cholesterol by reducing the intake of foods of animal origin such as beef, chicken and eggs. If a particular food is rich in saturated fats then it is also rich in cholesterol.


Fiber diet is the main component of plants. It comes from foods but cannot be digested and absorbed into our body. There are two basic types of fiber: soluble and insoluble. Soluble fiber can improve the level of cholesterol and blood sugar. Oats, dried beans and some fruits, such as apples and oranges, are a good source of soluble fiber. Soluble Fiber increases the size of stool and can prevent constipation. Vegetables, wheat bran and other whole grains are a good source of soluble fiber.

Tip: If you’re a woman, then you should eat about 22 to 28 grams of fiber per day. If you are a man, then you should eat approximately 28 to 34 grams of fiber per day. Great sources of fiber: whole grain products, fruits, vegetables, beans and peas, nuts and unsalted seeds.


A bit of sodium is vital for the body because it helps maintain the proper balance of fluids in the body, it also helps in the transmission of nerve signals, and affect the expansion and contraction of the muscles. But a lot of sodium, on the other hand, can have a negative effect, as it may lead to high blood pressure and raise the risk of heart disease and stroke. Most Americans eat excessively sodium in their diets and don’t even realize it.

Tip: Eat a limited amount of sodium less than 2300 mg per day or 1500 mg if your 51 years of age and older, or if the color of your skin turn darker or if you are suffering from high cholesterol, diabetes, chronic kidney. To reduce sodium consumption you must refrain from eating processed and ready-made foods that are rich in sodium, in most cases. Refrained from eating spice salted, put no salt at the dinner table and take down the use of salt, as much as possible, when preparing food.


All kinds of sugar whether natural or manufactured, are a type of carbohydrate used by the body to produce energy. Sugars are naturally found in some foods, such as fruits, vegetables, milk and some cereals. Sugar factories add it to foods and this added sugar does not have any nutritional value and increases the amount of calories. A lot of processed foods contain sugar as well as added sugar, together known as SoFAS.

Tip: Nutrition guidelines recommend reducing calories originating from the SoFAS. This means, for most people must have 5% to 15% at most, the amount of calories consumed per day should be sourced from the SoFAS and 13% of the amount of calories is equal to 2000, about 260 calories a day. American Heart Association has more specific guidance for added sugar – 100 calories at most per day must be of added sugar for women and no more than 150 calories a day for men.

This is equivalent to 6 teaspoons of sugar for women-and-9 teaspoons for men. To reduce the amount of the SoFAS, you should stay away from eating sugar at the dining table, desserts, pizza, sausage and meat rich in fat, sweetened drinks, and butter for dessert.