I hope you’ve had a wonderful week and that you’re one step closer to your goals! Today I’m going to talk about nutrients and how much you need, daily. This is a very important question that needs to be answered because too little nutrients and you become ill or too many and the scale tips the other way. Often, there are misconceptions on how much food one needs to eat so I’m going to lay it out for you!
The numbers you are about to see are averages for each person. It’s important to remember this because the more active you are, the more nutrients you’ll need because your body is using up what you’re giving it. Example: If you are sitting at home you won’t need to eat as much protein as if you’re working out two hours a day.
Proteins are the main building blocks of the body. They’re used to make muscles, tendons, organs and skin. Proteins are also used to make enzymes, hormones, neurotransmitters and various tiny molecules that serve important functions. Without protein, life as we know it would not be possible.
Recommended Dietary Allowance for Protein for sedentary people:
– Girls ages 14 – 18 46g
– Boys ages 14 – 18 52g
– Women ages 19 – 70+ 46g
– Men ages 19 – 70+ 56g
Carbs are a little harder to explain but I’ll give it my best shot. The American dietary associations recommends that carbs make up about 50% of your daily calorie intake. I know, that seems like a lot but you have to remember that we are not talking about carbs coming from potato chips, but rather a healthy nutritious source like fruits! Example: A person who eats approximately 2,000 calories per day should take in about 250 grams of carbohydrates (2,000 divided by 2 = 1,000 and 1,000 divided by 4 = 250). the reason we divide it by 4 is because 1g of carb = 4 calories.
Fibre is very important in order to keep us healthy but are you getting enough? Most Americans are eating an average of only 15g/day. The recommended daily intake for adult women is 25g/day and for adult male it is 38g/day.
Fats should constitute about 25 – 35% of your daily intake. With Saturated fats being less than 7%. the exact number in grams will vary depending on your calories intake. Once again referring to healthy fats like fish, nuts and avocado for example.
Example : 1500 calories/day = 50g & 2800 calories/day = 93g
It is recommended that people over the age of one year eat between 1000-1500 mg sodium per day. People aged 14 and over should not eat more than 2300 mg sodium per day. An intake of more than 2300mg a day poses a health risk such as high blood pressure.
Disclaimer: I’m not a medical professional and all numbers above have been found through research.