Guideline to percentages of how much you should consume of the different categories

I really enjoy seeing my food grade every day but was confused about what I should aim for in the different catergories. I decided to look it up, this is what I found. I thought it was helpful and hope it might help someone else.

Sodium: no more than 2300 mg a day

Fiber: 25 to 35 grams a day

Fat: 10% of your daily calories  

Saturated fat: less than 7% of your daily cals.

Cholesterol: less than 200 mg a day

Carbohydrates: 60% of your daily calories

Protein: 20% of your daily calories

Sugar: As little as possible but no more than 28 grams a day

Thank you for posting.  I was wondering the same thing and its nice to have it laid out a simple non-confusing way.

Bonnie

Your welcome, I couldn't find it on the site so I did a little googling.

<lol> course I wish my numbers at least matched those you provided.  My sodium and my fats are to high < sigh > no surprise really.

Bonnie

The fat percentage is low compared to what I've seen in other posts. Most people say 20% at a minimum. Can you give us the link to that recommendation? Personally I like to keep my fat low, but I've heard it's not such a good idea...

Also fat, carbs and protein only add up to 90%? Or am I reading it wrong? Is it 17% fat altogether? Sorry to be so dense...

My fat and sugar % are too high, but that is not a shocker. I can blame that solely on my inability to give up Nutella. EVerything else I am doing okay.

I took a health and wellness class at a local university, and they recommended 25-30% from fat. 10% is way too low. it's more like 25-30% fat, 15-20% protein, 50-60% carbs.

Where did you get that information?

You are not dense Figurethefat, the 2 fats should be combined so 17%. I know that that still doesn't make a 100% but these are just guidelines for the stats that cc post in your nutrition grade. I found most data on the Denver Clinic site, they are a leading cardio hospital in Denver and advice these % for people to avoid heartdisease.

Hi Angelique46,

The fat % is based on a diet for someone trying to lose weight. I got that % from CholesterolNetwork.com.  If you want to maintain your weight you can eat more fat but as fat has lost of cals and if you want to lose weight...

dutch_girl diets low in fat are not healthy. Fats are necessary to absorb vitamins like A and K, support hormone function, and help keep the skin, hair, and nails soft.

What's the point of being thin if you have nasty dry skin and no sex drive? Include nuts or nut butter in your diet, olive oil, avocado, etc.

Original Post by dutch_girl:

Sugar: As little as possible but no more than 28 grams a day

 

 I think this is referring to added sugars, ie sugar, corn syrup, etc.  When CC lists sugar on the analysis page it is counting both added sugars and those occuring naturally in fruits/vegetables and other whole foods.  If you are eating a healthy diet including fruits, vegetables, dairy, and whole grains you will go over 28 grams from sugar.

Great info Thanks Every little or big info helps!!!!!

PLEASE - I beg of everyone who reads this post...do your own investigation.  dutch_girl is wrong about her percentages.  You need between 20-35% fat in your diet, especially women in childbearing years (ghcraw).  

As far as loosing weight, that has to do with caloric intake and expenditure.  Fats from fish, nuts, seeds, and vegetables are VITAL to make sure your whole body functions correctly.  True, stay away from saturated fats (meat, dairy, etc.) but do not deprive your body of its most essential necessities.

Original Post by dutch_girl:

Hi Angelique46,

The fat % is based on a diet for someone trying to lose weight. I got that % from CholesterolNetwork.com.  If you want to maintain your weight you can eat more fat but as fat has lost of cals and if you want to lose weight...

 

Also, I went to the website you quoted....

They recommend: 8-10% Saturated Fats; 10-15% Polyunsaturated and 10% monounsaturated.

Please be VERY careful before you quote things. 

The ratios are different for everybody.

does anyone have references on the side effects of a low fat diet?

i eat high, high protein- up to & over 50% of my diet is protein & less than 10% is fat- rest are whole complex carbs--

i just wonder- bc reading the low sex drive from low fat just makes me wonder!

i thought it was just bc i was weird or something- like bored w/sex or no drive due to my age (37, i know, not old, lol, but i just don't care anymore!)

who knows-- but would like refs before I go googling around & have to weed my way to the good stuff -- pubmed refs would be cool!

thankx! t

Here's what I got off the FDA website:

Whatever the calorie level, DRVs for the energy-producing nutrients are always calculated as follows:

• fat based on 30 percent of calories
• saturated fat based on 10 percent of calories
• carbohydrate based on 60 percent of calories
• protein based on 10 percent of calories. (The DRV for protein applies only to adults and children over 4. RDIs for protein for special groups have been established.)
• fiber based on 11.5 g of fiber per 1,000 calories.

 

http://www.fda.gov/fdac/special/foodlabel/dvs .html