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Recommendation: Get 45 to 65 percent of your daily calories from carbohydrates. Carbohydrates have 4 calories a gram. Based on a 2,000-calorie-a-day diet, this amounts to 900 to 1,300 calories a day, or about 225 to 325 grams. Emphasize natural, nutrient-dense carbohydrates from fruits and vegetables, beans and legumes, and whole grains. Limit less healthy sugar-sweetened beverages, desserts and refined grain products.
Recommendation: Get 10 to 35 percent of your total daily calories from protein. Protein has 4 calories a gram. Based on a 2,000-calorie-a-day diet, this amounts to about 200 to 700 calories a day, or about 50 to 175 grams a day. Emphasize plant sources of protein, such as beans, lentils, soy products and unsalted nuts. Include seafood twice a week. Meat, poultry and dairy products should be lean or low fat.
Recommendation: Limit total fat to 20 to 35 percent of your daily calories. Fat has 9 calories a gram. Based on a 2,000-calorie-a-day diet, this amounts to about 400 to 700 calories a day, or about 44 to 78 grams of total fat. Emphasize unsaturated fats from healthier sources, such as lean poultry, fish and healthy oils, such as olive, canola and nut oils. Limit less healthy full-fat dairy products, desserts, pizza, burgers and sausage, and other fatty meats.
Diet Calendar Entries for 03 May 2012:
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1422 kcal
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Fat: 61.94g | Prot: 95.93g | Carb: 129.14g.
Breakfast: nonfat milk, coffee , Kashi GoLean Cereal, banana. Lunch: cheddar cheese, carrot, almonds, turkey slice, ham, Total 0% Greek Yogurt with Blueberry. Dinner: Dressing balsalmic, Chicken breast, Avocado, Bell pepper, Tomato, Feta cheese, Salad. Snacks/Other: Kirkland trail mix. more...
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2252 kcal
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Activities & Exercise:
Shopping - 45 minutes, Sitting - 7 hours, Running - 6/mph - 36 minutes, Resting - 7 hours and 39 minutes, Sleeping - 8 hours. more...
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