Sunday, March 1, 2020

Diet is Not a Bad Word

As defined by Merriam-Webster’s Dictionary diet is habitual nourishment; food and drink regularly provided or consumed.

The United States Department of Agriculture provides daily recommendations for the dietary intake of Americans. These are guidelines for designing your diet and will vary based on each person’s individual needs and activity level.

Carbohydrates (Sugars, grains, Fruits, Vegetables) should make up 45% - 65% of your caloric intake
Lipids (fats, butter, oils) should make up 25% - 35%
Protein (beef, poultry, pork, fish, tofu) should make up 10% - 30%

How to calculate

Total calories x Percent recommended intake

Example:         2000 Cal x 0.45(Low) = 900 Calories
2000 Cal x 0.65(High) = 1300 Calories
Carbohydrate intake should be 900 - 1300 Calories per day

Serving size vs Portion size

A serving is the recommended amount eaten at a time.

Portion size is the amount you actually consume.

Recommended Serving Sizes:
Vegetables: 2 Cups
Fruits: 1 Cup
Protein: 3-4 oz
Grains: 1 Cup
Oils: 1 teaspoon

Daily Water Intake

Recommended to drink half of your body weight (lbs) in ounces.

How to calculate:
Body weight in pounds / 2 = Ounces of water you should drink a day
Example: 110 lbs / 2 = 55 ounces of water per day

Next week look for more information on the Facts & Myths about Carbohydrates!

Blog post by Erin Womboldt.

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