Autumn and Diet

In Japan, it is often said that the autumn is the season of increased appetite, usually following the hot summer months when one's appetite can be curtailed. There are some guidelines that most medical experts agree are important.

It is recommended that no more than 30 % of the total calories be derived from fat. In the typical American diet, this figure is approximately 34%. There are nine calories in each gram of fat; so if one calculates 2500 calories to be the total calorie intake, the total amount of fat in the daily diet should not exceed 83 grams. Increasing the amount of fruits and vegetables in the diet can decrease the total fat intake. At least five servings of fruits and vegetables per day is recommended.

Increasing the amount of fruits and vegetables in the diet can increase the amount of dietary fiber, which helps with everything from constipation to cancer. The foods which are highest are various beans and legumes (8 to 10 grams of fiber per serving); vegetables such as leafy vegetables (cabbage, spinach, Brussels sprouts), broccoli, carrots, corn, potatoes, and squash (1-3 grams); fruits such as apples, bananas, various berries, pear, and orange (1-3 grams), and whole grain breads and cereals (1-5 grams).

Simple measures discussed here, if realized in the daily routine, can assist in weight reduction, heart disease prevention, and cancer risk reduction. Other conditions that can be favorably affected include constipation and diverticulosis of the colon.