Posts Tagged With: fiber

How much do we need?

Ever look at the nutrition box on a package of food?

It lists

  • Calories
  • Total Fat
  • Cholesterol
  • Sodium and maybe Potassium

And if you are lucky it will tell you how much Fiber, Protein and what kind of vitamins are in it too. But what do those percentages really mean? Just how much of those things should we have on a daily basis?

That’s not such an easy question to answer. There are differences in the recommended numbers depending on your age and gender.

Calories

Let’s start with how many Calories you should have a day. For this the factors are:

  • Age, height and gender
  • Daily activity level

According to calorie counter, CalorieKing, I should be eating 1500-1700 calories a day to maintain my weight. Most of the nutritional fact boxes factor for a 2200 calorie intake.

Total Fats

Fats are a toughy for most of us to balance out. I’ve heard, and you’ve probably heard too, that there are two types of fats: the good and the bad. So whats a good fat and whats a bad fat? Helpguide.org breaks it down nicely. But here’s  the break down:

Types of Fats

  • monounsaturated fats (good fats)
  • polyunsaturated fats (good fats)
  • trans fats (bad fats)
  • saturated fats (bad fats)

Good Fats

Monounsaturated fat Polyunsaturated fat
  • Olive oil
  • Canola oil
  • Sunflower oil
  • Peanut oil
  • Sesame oil
  • Avocados
  • Olives
  • Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
  • Peanut butter
  • Soybean oil
  • Corn oil
  • Safflower oil
  • Walnuts
  • Sunflower, sesame, and pumpkin seeds
  • Flaxseed
  • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
  • Soymilk
  • Tofu

Bad Fats

Saturated fat Trans fat
  • High-fat cuts of meat (beef, lamb, pork)
  • Chicken with the skin
  • Whole-fat dairy products (milk and cream)
  • Butter
  • Cheese
  • Ice cream
  • Palm and coconut oil
  • Lard
  • Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
  • Packaged snack foods (crackers, microwave popcorn, chips)
  • Stick margarine
  • Vegetable shortening
  • Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
  • Candy bars

CalorieKing suggests that you should get 20-30 percent of your daily calories from fats.  Your total fat(the good and the bad) should be roughly 20-35 percent of those calories and the amount of the bad fats should only by 10 percent of that.

Fiber

Most Americans are lacking in the fiber department. According to WebMD, Americans are getting an average of 15 grams a day. The average woman needs 25 grams and need 38 grams a day.

ways to get your fiber

Protein

This is what helps keep up muscle and helps to feel fuller longer. Protein is another thing that is effected by things such as age. WebMD breaks it down from babies to adults. However, women need 46 grams, 71 grams if they are nursing or pregnant, and men need 56 grams of protein a day. Here are 31 quick ways to get your daily intake.

 

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