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You are at the section Dietary Guidelines

Dietary Guidelines.

For a 2,000 calorie diet

Fats

Total fat: less than 65 grams a day.
Each meal, get 12-20 grams of total fat, or per snack, less than 8 grams of total fat.

Saturated Fats

Limit saturated fat to less than 20 grams a day and no trans fats whatsoever!
Each meal, get less than 8 grams of saturated fat, or per snack, get less than 6 grams of saturated fat.

Mono and Poly Unsaturated Fats

Eat mostly monounsaturated and polyunsaturated fats as part of your fat allowance limit. Do not exceed the total amount of fat allowance per day no matter what kinds of fat you consume.
Some but not all polyunsaturated fats are omega-3 found in fish, which work better than omega-3 found in plant foods.

Cholesterol

Total: less than 300 mg a day.
Each meal, get less tham 80mg, and per snack, less than 30mg.

Sodium

Total: less than 2400 mg a day. For ages 51 and older, aim for less such as 1500 mg a day.
Each meal, get less than 640mg, and per snack, less than 240mg.
Tip: Eat less than 1 mg of sodium per 1 calorie listed in the Nutrition Facts.

Potassium

Get at least 3,500mg per day.

Carbohydrates

300 grams of carbs daily, with at least 25-38 grams coming from dietary fiber.

Non Net Gain Carbs: Fiber

Each meal, aim for at least 10 grams of fiber, and for snacks, at least 5 grams of fiber.
Tip: Eat at least 1 gram of fiber per 20 calories listed in the Nutriton Facts, and at least 1 gram of fiber per 10 grams of carbs.

Non Net Gain Carbs: Sugar Alcohol

Too much may cause bloating and gas. Many times, they're not listed in the Nutrition Facts box so the amount is a mystery whether it's there or not.

Net Gain Carbs: Sugar

Limit sugars to less than 25 grams a day. 20 grams maximum is better if you are diabetic.
Only ten percent of calorie intake can come from sugar.

Net Gain Carbs: Other Carbs

The rest of the carbs are usually not listed under "Total Carbohydrates" so there are mystery carbs that might add to your total net carb intake for the serving.

Protein

Get at least 50 grams of protein per day, and for some, at least 100 grams.
Eat 24-28 grams of protein per meal, or 8-12 grams of protein per snack.

For a 2,500 calorie diet

Fats

Total fat: less than 80 grams a day.
Each meal, get 15-25 grams of total fat, or per snack, less than 10 grams of total fat.

Saturated Fats

Limit saturated fat to less than 25 grams a day and no trans fats whatsoever!
Each meal, get less than 10 grams of saturated fat, or per snack, get less than 7 grams of saturated fat.

Mono and Poly Unsaturated Fats

Eat mostly monounsaturated and polyunsaturated fats as part of your fat allowance limit. Do not exceed the total amount of fat allowance per day no matter what kinds of fat you consume.
Some but not all polyunsaturated fats are omega-3 found in fish, which work better than omega-3 found in plant foods.

Cholesterol

Total: less than 300 mg a day.
Each meal, get less tham 80mg, and per snack, less than 30mg.

Sodium

Total: less than 2400 mg a day. For ages 51 and older, aim for less such as 1500 mg a day.
Each meal, get less than 640mg, and per snack, less than 240mg.
Tip: Eat less than 1 mg of sodium per 1 calorie listed in the Nutrition Facts.

Potassium

Get at least 3,500mg per day.

Carbohydrates

375 grams of carbs daily, with at least 30-48 grams coming from dietary fiber.

Non Net Gain Carbs: Fiber

Each meal, aim for at least 12 grams of fiber, and for snacks, at least 6 grams of fiber.
Tip: Eat at least 1 gram of fiber per 20 calories listed in the Nutriton Facts, and at least 1 gram of fiber per 10 grams of carbs.

Non Net Gain Carbs: Sugar Alcohol

Too much may cause bloating and gas. Many times, they're not listed in the Nutrition Facts box so the amount is a mystery whether it's there or not.

Net Gain Carbs: Sugar

Limit sugars to less than 30 grams a day. 25 grams maximum is better if you are diabetic.
Only ten percent of calorie intake can come from sugar.

Net Gain Carbs: Other Carbs

The rest of the carbs are usually not listed under "Total Carbohydrates" so there are mystery carbs that might add to your total net carb intake for the serving.

Protein

Get at least 62 grams of protein per day, and for some, at least 125 grams.
Eat 30-35 grams of protein per meal, or 10-15 grams of protein per snack.

Calories Per Gram

Fat 9. Carbohydrate 4. Protein 4.

Vitamins

Vitamin A
Vitamin C
Calcium
Iron
Vitamin E
Thiamin
Vitamin K
Riboflavin
Menu: Dietary Guidelines Main Page
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