Whole Grains
In my last post I gave tips on how to find the correct amount of calories each person needs to eat per day. In this post I wanted to show you how to find the amount of basic recommended nutritients; fat, cholesterol, sodium, sugar, carbohydrates, fiber, and protein you need per day. I've tried to make this as easy as possible. Personally, I have found that most of the information out there is either very complicated or incomplete. I hope this helps you to better understand nutrition labels and guidelines for these nutrients.
Always remember that if you have heart disease, high blood pressure or another medical condition consult your doctor.
Fat: You should know that not all fats are bad for you. Fat is essential in helping your body absorb vitamins. It also helps to keep your immune system healthy. Certain types of fat, such as trans fat and saturated fat are thought to increase heart disease so these types of fat should be used in limited quantities or not used at all.
Fat does have a lot of calories, so limiting fat in your diet is recommended to help combat weight gain.
Recommendations: Limit fat to 20% to 25% of your total daily calories. How do you calculate total fat calories or grams of fat you should be eating per day?
Fat has 9 calories per gram, to figure out how many fat calories you should be eating is a simple math equation. Multiply the amount of total calories per day you should eat by the percent of fat recommended. This will show how many fat calories you can eat.
Example: 1800 calories x .20 (20%) = 360 calories
1800 calories x .25 (25%) = 450 calories
To find how many grams of fat that is, divide the fat calories by 9 (That is how many grams are in each calorie.)
Example: 360 ÷ 9 = 40 grams of fat
450 ÷ 9 = 50 grams of fat
Cholesterol: Even though cholesterol is essential to build cells and produce hormones your body naturally produces the amount required to meet these needs. When you eat dietary cholesterol (butter, dairy, eggs, meat, poultry and seafood) it creates an excess amount of cholesterol in your body and can increase your risk of heart disease and stroke.
Recommendations: Limit cholesterol to less than 300 mg per day. However, anyone with a risk of heart disease should keep dietary cholesterol under 200 mg per day.
Sodium: Sodium is vital in transmitting nerve impulses, regulating balance of body fluid and relaxing muscles. Too much sodium increases blood pressure, heart disease and the risk of having a stroke. To reduce sodium in your diet stay away from prepackaged, processed food. When following recipes don't automatically add salt, try using herbs and spices.
Recommendations: Limit sodium to under 2,300 mg per day. However, if you or over 51 years old, have high blood pressure, diabetes, or chronic kidney disease limit sodium to under 1,500 mg per day.
Sugar: Sugar occurs naturally in foods like fruit, vegetables, grains and milk. Processed sugars have no nutritional value, they just add calories to your diet. Avoid prepackaged and processed foods and drinks.
Recommendations: Limit sugar to less than 100 calories per day for women and 150 calories per day for men.
To find how many grams of sugar that is, divide the sugar calories by 4 (That is how many grams are in each calorie.)
Example: 100 ÷ 4 = 25 grams (6 teaspoons)
150 ÷ 4 = 37.5 grams (9 teaspoons)
Carbohydrates: Your body's main source of energy comes from carbohydrates. Most carbohydrates occur naturally in food as fiber, sugars, and starches. You will find these in fruit, vegetables, legumes, beans, whole grains, milk and many other foods. Carbohydrates can also be added to prepackaged and processed foods in the form of sugar and starch. Try to get your carbohydrates from natural sources instead of manufactured foods like sweet beverages, refined grains, baked goods (like desserts).
Recommendations: 45% to 65% of calories per day should come from carbohydrates.
Carbohydrates have 4 grams per calorie. Calculating how many carbohydrates you need per day is easy.
Multiply the amount of total calories per day you should eat by the percent of carbohydrates recommended. This will show how many carbohydrates you should eat per day.
Example: 1,800 x .45 (45%) = 810 calories
1,800 x .65 (65%) = 1,170 calories
To find how many grams that is, divide the carbohydrate calories by 4 (That is how many grams are in each calorie.)
Example: 810 ÷ 4 = 202.5 grams
1,170 ÷ 4 = 292.5 grams
Fiber: Foods high in fiber are fruit, vegetables, dried beans, peas, oats, whole grains, nuts, and seeds. The two main types of fiber are soluble and insoluble.
Soluble fiber may improve cholesterol and blood sugar level.
Insoluble fiber helps prevent constipation.
Recommendation: Women should consume 22 to 28 grams of fiber per day.
Men should consume 28 to 34 grams of fiber per day.
Protein: Protein is important source of calories and energy it is essential for growth and development. You can get protein from both plant and animal based foods.
Recommendations: 10% to 35% of your total calories should come from protein. Plant based protein should be emphasized. Eat lean meat, poultry and dairy products. Eat fish and seafood twice a week.
Protein has 4 calories per gram, to figure out how many calories you should be eating is a simple.
Multiply the amount of total calories per day you should eat by the percent of recommended protein.
This will show how many calories you can eat.
Example: 1,800 x .10 (10%) = 180 calories per day
1,800 x .35 (35%) = 630 calories per day
To find how many grams that is divide the protein calories by 4 (That is how many grams are in each calorie.)
Example: 180 ÷ 4 = 45 grams per day
630 ÷ 4 = 157.5 grams per day
Fat: You should know that not all fats are bad for you. Fat is essential in helping your body absorb vitamins. It also helps to keep your immune system healthy. Certain types of fat, such as trans fat and saturated fat are thought to increase heart disease so these types of fat should be used in limited quantities or not used at all.
Fat does have a lot of calories, so limiting fat in your diet is recommended to help combat weight gain.
Recommendations: Limit fat to 20% to 25% of your total daily calories. How do you calculate total fat calories or grams of fat you should be eating per day?
Fat has 9 calories per gram, to figure out how many fat calories you should be eating is a simple math equation. Multiply the amount of total calories per day you should eat by the percent of fat recommended. This will show how many fat calories you can eat.
Example: 1800 calories x .20 (20%) = 360 calories
1800 calories x .25 (25%) = 450 calories
To find how many grams of fat that is, divide the fat calories by 9 (That is how many grams are in each calorie.)
Example: 360 ÷ 9 = 40 grams of fat
450 ÷ 9 = 50 grams of fat
Cholesterol: Even though cholesterol is essential to build cells and produce hormones your body naturally produces the amount required to meet these needs. When you eat dietary cholesterol (butter, dairy, eggs, meat, poultry and seafood) it creates an excess amount of cholesterol in your body and can increase your risk of heart disease and stroke.
Recommendations: Limit cholesterol to less than 300 mg per day. However, anyone with a risk of heart disease should keep dietary cholesterol under 200 mg per day.
Sodium: Sodium is vital in transmitting nerve impulses, regulating balance of body fluid and relaxing muscles. Too much sodium increases blood pressure, heart disease and the risk of having a stroke. To reduce sodium in your diet stay away from prepackaged, processed food. When following recipes don't automatically add salt, try using herbs and spices.
Recommendations: Limit sodium to under 2,300 mg per day. However, if you or over 51 years old, have high blood pressure, diabetes, or chronic kidney disease limit sodium to under 1,500 mg per day.
Sugar: Sugar occurs naturally in foods like fruit, vegetables, grains and milk. Processed sugars have no nutritional value, they just add calories to your diet. Avoid prepackaged and processed foods and drinks.
Recommendations: Limit sugar to less than 100 calories per day for women and 150 calories per day for men.
To find how many grams of sugar that is, divide the sugar calories by 4 (That is how many grams are in each calorie.)
Example: 100 ÷ 4 = 25 grams (6 teaspoons)
150 ÷ 4 = 37.5 grams (9 teaspoons)
Carbohydrates: Your body's main source of energy comes from carbohydrates. Most carbohydrates occur naturally in food as fiber, sugars, and starches. You will find these in fruit, vegetables, legumes, beans, whole grains, milk and many other foods. Carbohydrates can also be added to prepackaged and processed foods in the form of sugar and starch. Try to get your carbohydrates from natural sources instead of manufactured foods like sweet beverages, refined grains, baked goods (like desserts).
Recommendations: 45% to 65% of calories per day should come from carbohydrates.
Carbohydrates have 4 grams per calorie. Calculating how many carbohydrates you need per day is easy.
Multiply the amount of total calories per day you should eat by the percent of carbohydrates recommended. This will show how many carbohydrates you should eat per day.
Example: 1,800 x .45 (45%) = 810 calories
1,800 x .65 (65%) = 1,170 calories
To find how many grams that is, divide the carbohydrate calories by 4 (That is how many grams are in each calorie.)
Example: 810 ÷ 4 = 202.5 grams
1,170 ÷ 4 = 292.5 grams
Fiber: Foods high in fiber are fruit, vegetables, dried beans, peas, oats, whole grains, nuts, and seeds. The two main types of fiber are soluble and insoluble.
Soluble fiber may improve cholesterol and blood sugar level.
Insoluble fiber helps prevent constipation.
Recommendation: Women should consume 22 to 28 grams of fiber per day.
Men should consume 28 to 34 grams of fiber per day.
Protein: Protein is important source of calories and energy it is essential for growth and development. You can get protein from both plant and animal based foods.
Recommendations: 10% to 35% of your total calories should come from protein. Plant based protein should be emphasized. Eat lean meat, poultry and dairy products. Eat fish and seafood twice a week.
Protein has 4 calories per gram, to figure out how many calories you should be eating is a simple.
Multiply the amount of total calories per day you should eat by the percent of recommended protein.
This will show how many calories you can eat.
Example: 1,800 x .10 (10%) = 180 calories per day
1,800 x .35 (35%) = 630 calories per day
To find how many grams that is divide the protein calories by 4 (That is how many grams are in each calorie.)
Example: 180 ÷ 4 = 45 grams per day
630 ÷ 4 = 157.5 grams per day
Here is a quick guide for 1800 calories per day:
Fat: 40-50 grams
Cholesterol: under 300 mg (under 200mg if health issues)
Sodium: under 2300 mg (under 1500mg if health issues)
Sugar: women-under 25 grams; men-under 37 grams
Carbohydrates: 202 to 292 grams
Fiber: women-22 to 28 grams; men-28 to 34 grams
Protein: 45 to 175 grams
Fat: 40-50 grams
Cholesterol: under 300 mg (under 200mg if health issues)
Sodium: under 2300 mg (under 1500mg if health issues)
Sugar: women-under 25 grams; men-under 37 grams
Carbohydrates: 202 to 292 grams
Fiber: women-22 to 28 grams; men-28 to 34 grams
Protein: 45 to 175 grams
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