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Proper nutrition is perhaps the most important health maneuver one can engage in. In addition to improving physical appearance, a good diet can help prevent numerous diseases and increase longevity. "You are what you eat" may be an oversimplification. But a Cadillac costs more than a Chevette because of what GM puts into it. Proper nutrition is the single most important thing you can do to prevent disease, enhance your appearance and help you live longer. Proper nutrition consists of eating the right stuff, in the right amounts. Of course, if it were that easy, we'd all do it. It's remarkable that eating is something we all have to do, and yet so many people know so little about it. The American Heart Association and other medical groups recommend that you eat in such a way as to reduce your chances of developing coronary heart disease, CHD, which is caused by hardening of the arteries or atherosclerosis. CHD kills about half a million Americans every year so the Heart Association's advice makes lots of sense! The major risk factors that contribute to CHD include high blood cholesterol, high blood pressure, obesity and smoking. Diet and exercise can help you reduce your cholesterol count, lower your blood pressure and maintain ideal weight. Quitting smoking is something you'll have to do for yourself. The first step in eating properly is deciding how much to eat. The next step is determining how much of what. You probably already know that the three major food components are fat, carbohydrate and protein. You probably also know that you use protein to build and repair tissue, while you basically burn the other two for energy. Most nutritionists recommend that 15 % of your calories consist of protein. This works out to about 0.8 gram of protein per kilogram of bodyweight (1 kg = 2.2 lbs.). There is no benefit from eating too much protein. It won't increase your muscle mass. In fact, excess protein calories you eat will be converted to fat and stored under the skin. Forcing your body to metabolize too much protein can also place an inordinate strain on your liver and kidneys. The primary protein sources are meat, poultry and seafood. Meat contains more fat than any other single food group (8-45% fat). Saturated fat in meat can increase cholesterol. That's why we suggest utilizing amino acids, which are a rich source of pure protein (without any fats or carbohydrates added) to nourish your muscular system. Poultry is also rich in protein, and is lower in saturated fat. Removing the skin from chicken before cooking further reduces its fat content, since the fat stored beneath the skin penetrates lean tissue during the cooking process. (This is not true for turkey, so you need not remove the skin before cooking.) Seafood, including shellfish and finfish, provides less fat per gram of protein than poultry, beef or pork. Seafood contains several polyunsaturated fatty acids not found in other foods, especially docosahexaenoic and eicosapentaenoic acids. Increased levels of these fatty acids help reduce cholesterol. Studies have shown that as little as 30 g of fish per day can significantly reduce the incidence of heart disease. It is interesting to note that certain ethnic groups who consume primarily fish (ie., Eskimos) have a low incidence of heart disease. Other good sources of protein include legumes, milk products (often high in fat) and some grain foods. Fifty-five to 60% of your total daily calories should be carbohydrates. Complex carbohydrates should make up 45-50% of this amount, foods like whole-grain bread, cereal products, pastas, crackers, starchy vegetables and legumes. These foods also provide protein, vitamins, minerals and fiber. Fiber adds bulk to the diet, improves digestion and may play a role in reducing the risk of cardiovascular disease and some cancers. About 10% of daily carbohydrate intake may be simple carbohydrates such as refined sugars or (preferably) fresh fruits. Fruit provides a quick energy source and contains vitamins, minerals and fiber. The other major food component is fat. The thing that's wrong with the "average" American diet is that it consists of about 60% fats. Fat should actually provide no more than 30% of your calories.