Nutrition: basic guidelines

Yesterday we talked about the three macronutrients.
Remember what they are?

Yes, carbohydrate, protein, and fat.

Here are basic nutritional guidelines for these nutrients based on a reference 2,000-calorie diet. This reference number is used in many publications for consistency with the Nutrition Facts Panel found on packaged foods and elsewhere. Do keep in mind that your actual caloric need may vary depending on the amount of activity you participate in, your health and medical needs, as well as your overall size and metabolism. For more information, visit the USDA's

Daily consumption for a 2,000 calorie diet:

* Approximately 60% of total calories
* 2 cups fruit
* 2.5 cups vegetables
* 6-7 servings grains (at least half of grains eaten should be whole grains, the remainder fortified or enriched products)

* Approximately 30% of total calories
* 5.5 ounces lean meat, nuts, and legumes

* Approximately 10% of total calories
* Most sources should come from polyunsaturated or monounsaturated fats such as fish, nuts, and vegetable oils.
* Limit or omit trans-fats and saturated fats and/or oils such as lard and hydrogenated/partially-hydrogenated oil.

Nutritional information based on guidelines from the United States Department of Agriculture (USDA 2005), the American Dietetic Association, and the American Heart Association.

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