Nutrition and Fitness
Meal planning
You can use these guidelines to help plan your daily meals. All recommendations are based on a 2,000-calorie diet for a person without
special dietary concerns. Please consult your physician before making any changes to your diet.
Carbohydrates
Carbohydrates are your body’s main energy source, and 45 to 65 percent of your daily calories should come from carbohydrates.
There are two types of carbohydrates, complex and simple.
Complex: Include grains and starchy vegetables such as corn and potatoes.
Simple: Mainly found in milk, fruits and sweets. Limit your intake of carbohydrates from candy and other sweets.
Protein
Meat, dairy, seafood, poultry, nuts, legumes and seeds are your richest sources of protein. You should get 50 to 175 grams of protein
per day (between 10 to 35 percent of your daily calories).
Fiber
Men and women should obtain 21 to 25 grams of fiber per day. There are two basic types of fiber:
Soluble: Good sources of soluble fiber include oats, oranges, apples and dried beans. These help improve your cholesterol
and blood sugar levels.
Insoluble: Whole grains and vegetables are good sources of insoluble fiber and help add bulk to your stool.
Fats
It can be a common misconception that all fats should be avoided. However, fats are essential for your body to absorb vitamins and
preserve your immune system. Focus on consuming fats from healthier sources, such as nuts and olives and nut and canola oils. Limit
your consumption of fat to 40 to 70 grams per day (20 to 35 percent of your daily calories). Try to stay away from saturated and trans
fats.
Saturated fat: Consuming too much saturated fat increases your risk of coronary artery disease and high blood cholesterol.
This type of fat is mainly found in whole milk, poultry, red meat and butter. Limit your daily intake to no more than 20 grams of
saturated fat, or less than 10 percent of your daily calories.
Trans fat: Try to eliminate your intake of trans fat altogether, or consume no more than 2 grams of trans fat per day. Many
food products and restaurants now advertise "0 Grams Trans Fat Per Serving," making it easier than ever to eliminate trans fat from
your diet. This type of fat is common in shortenings, certain types of margarine, fried foods, doughnuts, cookies and cakes.
Sodium
If you are a healthy adult, you only need 1,500 to 2,400 milligrams of sodium per day. Sodium is necessary to the proper functioning
of the body, but consuming too much sodium can be harmful. Avoid adding salt to your meals.
Cholesterol
It is important to get cholesterol in your diet as it’s vital to your cell structure, but cholesterol is also the main substance
in fatty deposits that can develop in your arteries. Consume no more than 300 milligrams of cholesterol per day.
Additional Resources
Additional Resources for Kids
