Food and health?!

Food and health?

How do you know food is healthy knowing the
Calories
Protein
Sat Fat
Carbs
Fiber
Sodium
Calcium

Please give an example of what amounts of each are good and bad?

Thanks guys!

Not all healthy foods will have all the desired levels in common.
Cal- you want a low cal snack around 100 calories for a snack, 300- 400 for a meal. If any one food is high in calories then it should have several other vitamins and fiber in it too. EX: A big mac has a couple hundred calories in it. So does a protein shake like ensure. What makes a bigmac unhealthy is it just has the couple hundred calories (along with fat and some carb) but no vitamins or fiber. A protein shake has protein, lots of vitamins and minerals, fiber but it has equal amount of calories as a big mac. It is what you get with the calories that counts.
Protein- you want something high in protein. meats, nuts, legumes are high in protein
Sat fat- you dont want much of this. Sat fat are like lard, cheeseburgers, fried anything..UNSATURATED fats are better for you ,however, they are found in oils.
Carbs- get a bad rap. they ar egood for you in modest amounts. they are your first source of energy you need 6-11 servings of "bread and cereal" a day. although foods outside this group have carbs in them
Fiber- I'll just say you need all the fiber you can get. especially if you are american because we dont get nearly enough fiber aas we should. fiber can be found in whole grain breads, wheat, oats, etc.
Sodium- on the whole, we need to decrease sodium in our diet. some sodium is good to have in food because our body needs some sodium but with salt being in everything we actually need to cut down on salt.
calcium-is good we need moreof it. milk, cheese, broccoli, you might wantto take a calcium supplement if you are lasctose intolerant or dont drink milk or eat cheese.