Makaden's Journal, 11 December 2009

Aim for 25 grams of fiber per day: A recent study at the University of Helsinki in Finland found that a reasonably high intake of dietary fiber--the median intake for women in the study was 17 grams a day and included both the soluble and insoluble kinds--seems to increase the body's ability to respond to and use insulin, and may help prevent type 2 diabetes. Aim to get 25 grams daily from a variety of foods. Fat intake: limit it to non-sat and non-trans fats as much as possible and keep fat calories to about 630 (based on 2300 calorie diet, that's 27.5% of total calorie intake). Saturated fats should be 230 calories or less per day. WebMD says my Resting Metabolic Rate (how many calories I use just living and breathing) is 1936. Based on my being "lightly active" I use 2662 calories per day. Cholesterol intake: No more than 300 milligrams of dietary cholesterol each day (Web MD). I will shoot for 200. Sodium: Limit sodium to 2300 mg per day per WebMD (I should shoot for 2000). Oral Hygiene: fewer cavities means healthier heart