nutrition report?

Does anyone know how much of each item is recommended for a healthy diet.  Grams or percentages goals to attain or stay below. I've been looking all over the web and everyone seems to have a different answer. The categories I am most concerned with are

Fat, Protein, Carbs, Sodium, Sugar, Cholesterol, Sat Fat and Fiber.

any info would be appreciated.

ok ,  phew...... big question.  First of all,    I mean are you  really going to talley up all those those numbers everyday.   This is what you do.  You figure out what your bmr is.  Then you enter it in the computer.  It will tell you how many calories to eat everyday.   Most will talley up your calories to lose 2 lbs. a week.  If you want a little more you can lower them a little.   The thing is the more you weigh,  and you clean up your nutrition and start moving everyday you will lose more then 2 lbs. a week.    I would not get to crazy clinical at the begining.   There is a place on here to look up your foods (calories)  spend some time looking up different things you like.  Write it down on a paper.  Then every night enter in your foods, it will talley up your calories for the day for you.   It will give you a grade by the foods you pick,  I do not pick anything under a grade of a "B"  You will actually be able to click on the foods and it will add it to your food log.   My A+ days includes=  small avocado in the morning,  2hrs later apple,  2hrs later yogurt,  2hrs later sm. avocado.  2hrs later bowl of whole beans.  The avocados are great for weight loss.  They are beautiful for the good fat  and loaded with vitamins.  I am stuffed after I eat one.  I sprinkle a little salt and eat it out with a spoon.  Everyday that I follow that day I lose 2 lbs a day.  I hope I didn't confuse you.  I am better on a phone or in person.  It's hard to keep my thought process going in the right direction while typing.  The big key is to pick a certain number of calories you want to eat,  then find all these foods to spread it out all day.  So your eating all day long.  But there little portions.  Your never hungry.... You will start eating less and less.  When I do that 3 meals a day business I could eat the back end off a car lol!!!!!  Tina

The grams on some of those items will be different depending on your caloric intake, and for several of those you can see the daily recommendation on your analysis page (cholesterol, saturated fat, sugar).

Sodium should be under 2400mg per day; fiber should be 25 grams per day.

Percentages for carbs, fat, and protein should be about 50-60% carbs, 25-30% fat, and 10-15% protein.

Also, I'd disagree with the above poster on a few things. First, it's not healthy to lose two pounds per day, and that menu looks like it doesn't have enough calories. Second, don't feel like you can't eat foods under a B grade. Lots of great foods, like low-fat greek yogurt, low-fat cheese, etc have lower ratings, but they are still part of a healthy diet.

Great question, Pamm915. I've wondered myself. I just went to the Ask Mary portion of the site and retrieved the following by asking a few questions... hope you find it helpful, I know I will.

FAT/PROTEIN/CARB RATIOS:  The Dietary Guidelines for Americans recommends this distribution for the energy nutrients - Fat: 20 - 35% of total calories (average 30%), protein: 10 – 35% (average 15%), and carbohydrates: 45 – 65% (average 55%). Some healthy diets, like the Mediterranean Diet, promote 40% of calories from fat, as long as it's from healthy olive oil while saturated fat from meat is low and fiber from beans is high. Alcohol is the fourth energy-producing nutrient and it is recommended in moderation, if at all.

FIBER: The RDA for fiber is 25 gm/day for females and 38 gm/day for males. Certain individuals may need up to 50 gm/day. Too much fiber causes frequent loose stools and gassiness, and so, for this reason, excess eating is thought to be self-limiting. At very high intakes, fiber can combine with certain vitamins and minerals to make them unavailable to the body in a chemical process called "chelation". However, if you eat a balanced diet, the chelating effect is not great enough to cause nutrient deficiencies. Fiber does carry water out of the body, which could be dehydrating. It is important to drink extra fluids to help fiber work.

SODIUM: The Tolerable Upper Intake Level for healthy adults is 2300 mg of sodium per day. People over age 50 and anyone with high blood pressure should aim for 1500 mg/day according to the Dietary Guidelines for Americans. An adequate amount of sodium for adults is 250-500 mg/day, but the average American adult consumes about 4000 mg.

CHOLESTEROL / SATURATED FAT:     Cholesterol: 300 mg/day      &nb sp; Saturated fat: 10% of total calorie intake

SUGAR: The guidelines regarding sugar refer to added sugars, not the naturally occurring sugars in fruit and milk. Added sugars are added to foods and beverages in processing and preparation. Foods high in added sugars include soda, fruit drinks, candy, cakes, cookies, ice cream, sweetened yogurt, sweetened cereal, etc. The World Health Organization recommends limiting added sugars to 10% of total calories. For instance, if you need 1800 calories a day, your sugar limit is 180 calories. Divide 180 by 4 to find your limit in terms of grams. Unfortunately, The Nutrition Facts Panel on the food label provides information about total sugars but does not list added sugars separately. You need to check the ingredient list to find added sugars. Names for sugar include dextrose, sucrose, corn syrup and others. Your goal should be to use as little added sugar as you can.

Pam,  There is no right or wrong what any of us do on here.  Their is only what is right for you.  We are all different.  When I shared my post I was telling you to find a diet with your calories and you will probably lose 2lbs. a week.  If you look on my food log that example day is my optimum food log weight loss day.  Not what I do 7 days a week.  I have to go very low on my calories and exercise or my body does not give up the weight.  Take all opinions on here and try them and see what works for "you"  Following what is set in stone in the diet world is what got me so frustrated for months because I wasn't losing and I was doing everything right. "but to many calories" Even though that's what I was supposed to do.   Gastric by pass people eat very little.  They lose hundreds of pounds.  The medifst shake people eat 800 calories a day in liquids.   We have plenty of fat on our bodies we are not going to starve.  You want your body to go after that stored fat for fuel,  Don't let it have all of it from your food.  And eating all my foods from a "b" list that was me sharing with you what I do :: not:: what you should do.  I want to do really well its my choice to eat from A :a: list and :b: list  >   my body deserves the best!