I've written the following down several times using a variety of sites, publications and other resources but they are all over the place. It dawned on me that I could post here and share for anyone desiring to find out their own info and I will have it in one place!
I want to make a colorful chart with all of this info to hang in my kitchen and make it a lot easier to keep up with! I've been planning to do this for years and I just need to get it going!
smile529: I have
been trying for months to find out my exact nutritional needs. How much protein
each day? Fiber? Calcium/Dairy? Fat? Servings of fruits? Vegetables? Grains?
I am finally figuring out some basics!
Protein: 180-225 grams of protein
per day?!
36-45 per meal when I eat five small meals?!
Our 9 year old son needs approximately: 80-96 grams per day and 13-16 grams per meal.
Our 18 year old daughter needs around 104-120 grams per day and 17-22 grams per meal.
My husband 156-195 grams per day and 39-49 per meal.
According the the Mayo Clinic, I need to aim for 25 grams of fiber per day. My
husband needs 38!
Our daughter needs 26 grams per day and our son needs 31.
I got the kids' numbers from: http://www.superkidsnutrition.com/
As for fat:
suggests no more than 25-35
percent of my total calories for the day. I don't want to mess with all the
math but I plan on eating only healthy oils and I should get an adequate amount
if I am keeping up with my calories.
Fruits: From what I've read... it appears I can do well on at least 3 servings per day and the same for my daughter. My husband and son need around 4 servings per day.
Vegetables: 4-6 servings is my goal. The guys in our home need 5-6.
Grains:
5 – 10 servings
This depends on the total number of calories you consume in a day.- If you consume 1600 calories, eat 5 servings per day.
- If you consume 1800 – 2000 calories, eat 6 servings per day.
- If you consume 2200 calories, eat 7 servings day.
- If you consume 2400 calories, eat 8 servings per day.
- If you consume 2600 calories, eat 9 servings per day.
- If you consume 2800 calories, eat 10 servings per day.
One serving of grains is equal to:Source: U.S. Department of Health and Human Services and U.S. Department of Agriculture: Dietary Guidelines for Americans 2005
- 1 slice of bread
- ½ cup cooked rice, pasta, or cereal
- 1 cup ready-to-eat dry cereal
Here is some helpful information for what kids need: (I focused on this age group but they have all of them on the site).
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