How To Use Nutritional Analysis
Calories
The total amount of Calories a person needs each day depends on their age, sex, height, weight, and physical activity level. MyPyramid.gov can help you to create a customized food guide and determine the amount of Calories you need each day. Calories are found in carbohydrates and proteins (4 calories/g), fats (9 calories/g), and alcohol (7 calories/g).Fat
Fat is needed as part of healthy diet. However, high intake of saturated fat and trans fat can increase the risk of heart disease. Fat intake should be 20-30% of total Calories, while saturated fat should be 10% or less. Based on a 2,000 Calorie diet, it is recommended that 65g of total fat and 20g of saturated fat are consumed.Protein
Protein is important for cell functioning, the immune system, and fluid balance. Most people need .8g of protein per kilogram of body weight. Protein should consist if 10-25% of the daily caloric intake. Women are recommended to consume 46 grams of protein per day, while men are recommended 56 grams. Good protein sources include meats, soy products, and legumes.Carbohydrates
Carbohydrates are used in the body as the primary source of fuel. Carbohydrates should make up 45-65% of the total Calories in the diet. It is recommended that a person eating 2,000 total Calories per day consume approximately 225 to 325 grams of carbohydrates. Grains, fruits, and vegetables are good carbohydrate sources.Fiber
Fiber is a carbohydrate found in plant sources that is not digested. It provides roughage necessary for a healthy digestive tract. Fiber can decrease cholesterol levels and also may lower the risk of cancer. Fruits, vegetables, legumes, and whole grains are fiber rich foods. It is recommended that women consume 25 grams of fiber and men consume 38 grams per day.Sodium
Sodium plays an important role in maintaining body fluids and blood pressure. High levels of salt in the diet can contribute to high blood pressure. It is recommended that sodium intake be kept at less than 2,400 mg per day.Cholesterol
Cholesterol is made in the body and is also found in animal derived foods. High cholesterol levels can contribute to an increased risk for cardiovascular disease. Cholesterol in the diet should not exceed 300mg per day.