Recommended Daily Intake: 2000 cal.
Technically, a calorie is a unit of energy, and our bodies "burn" and store these calories as energy is needed. To stay fit, the goal is to burn as many calories as you eat. The best way to do this is by limiting your daily caloric intake and exercising.
Recommended Daily Intake: 65 grams
Purpose: Fats are a principal form of energy storage & act as carriers for important vitamins.
- "Good" Fats: Monounsaturated & Polyunsaturated Sources: Avocados, nuts, olive & canola oils
- "Bad" Fats: Saturated & Trans Sources: Fried foods, cheese, butter, margarine, some oils
Fun fact: More than 70% of your brain is made of fat! Believe it or not, "good" fat is a very important part of your diet.
Recommended Daily Intake: 300 grams.
The main purpose of carbohydrates is to provide energy to our body cells. Carbs are mostly derived from sugars, starches and dietary fibers and found in foods such as breads, grains, fruits and sweets.
Recommended Daily Intake: 50 grams
Protein is the main structural component of the body, with our muscles, organs and immune system all made of protein. The individual units are called amino acids and are found in meats, poultry, fish, dairy and eggs.
Recommended Daily Intake: 2400 milligrams
Sodium (aka "salt") is an essential mineral which along with potassium helps regulate the body's fluid balance. Excess sodium intake is linked with high blood pressure and heart disease. (1 tsp salt = 2300mg sodium)
- Not So Fun Fact: According to experts, the average American diet contains 5 times more sodium than is recommended.
Recommended Daily Intake: 300 milligrams
Cholesterol is a waxy, fat-like substance that is made in the body. High levels of cholesterol in the blood can clog blood vessels & increase the risk for heart disease and stroke. "Bad" Fats & lack of exercise contribute to high cholesterol, while fruits, vegetables, grains & being active do not.
Percentage Daily Value (%DV)
The %DV is a very useful tool to keep track of daily food consumption based on established standards. For example, 30% DV of protein means you ate 30% of the daily recommended amount of protein and still need another 70% to meet the recommended goal.
- Fun Fact: 2,000 calories has been established as the reference for calculating %DV. However, this is the average energy needs for a child that is 7-10 years old, so everyone's caloric needs differ.
