Depending on your needs, the macronutrient ranges may be different. According to the USDA, those following a healthy vegetarian eating plan should meet the same nutrient and Dietary Guidelines standards as the Healthy U. The difference between the two eating styles is the foods chosen within each food group.
For example, servings of protein foods such as meat and seafood are not included in the vegetarian plan. Rather, someone following a calorie-per-day vegetarian diet should try to consume 3. Again, the macronutrient ranges are the same. The difference between the two eating patterns is that the Mediterranean-style diet contains more fruits and seafood and less dairy than the Healthy U. For example, the USDA recommends 15 ounce-equivalents per week of seafood for those following a calorie-per-day Mediterranean diet, but only 8 ounce-equivalents per week of seafood for those following the Healthy U.
This chart is geared towards a high-protein diet , which may be helpful for those who want to gain muscle mass, but may not be appropriate for those with liver or kidney problems or when training for endurance exercise.
There is no single diet that works for everyone. If you want to change your eating plan to reach certain health or weight goals, consider different eating plans and and think about your personal needs and food preferences. It is important to choose a plan that is sustainable. Reach out to a registered dietitian if you need help. These nutrition professionals are trained to develop personalized plans to meet your needs.
Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! National Library of Medicine: MedlinePlus.
Reviewed May 26, Department of Health and Human Services and U. Department of Agriculture. Daily Totals: 1, calories, 75 g protein, g carbohydrates, 31 g fiber, 74 g fat, 1, mg sodium. Victoria Seaver Headshot. Victoria Seaver, M. Pin FB More. Cheddar cheese. Traditional Greek Salad.
Meal-Prep Tip: Save 1 serving of the chicken salad for lunch on Day 7. Combine yogurt and vanilla. Using a ratio of 4 calories per gram g of carbs, a person on this diet would need to eat g of carbohydrates per day.
This 1, calorie diet would also include calories or g of protein, and calories or 50 g of fat per day. The exact breakdown of carbs, proteins, and fats in grams can be calculated using the United States government website, My Plate.
People should also be aware that everyone has slightly different needs when it comes to nutrients such as carbohydrates. A diet that works for one person may not necessarily work for another.
As such, it is important for people to discuss any weight loss diet or calorie restrictions with a doctor before starting. Carbohydrates are important to health as is staying at the correct weight. It is important to note that not all carbs are the same, however. Good carbs are complex carbohydrates, which means they are high in fiber and nutrients and take longer to break down. As they take longer to break down, they do not cause blood sugar levels to spike or rise too high.
Bad carbs are simple carbohydrates that are easily broken down and quickly cause blood sugar levels to spike. Eating carbohydrates in their natural, high-fiber form is healthful.
Processed foods that are high in white sugar and refined carbohydrates may lead to weight gain. When counting calories from carbohydrates, ideal weight control can be obtained by observing a healthy ratio of complex carbohydrates, proteins, and healthful fats.
According to the U. Academy of Nutrition and Dietetics, the best way to lose weight is through a combination of dieting, exercising, and changing behavior or lifestyle. Determine your macronutrient ratios. The " Dietary Guidelines for Americans" recommends that adults consume 45 to 65 percent of calories from carbohydrates, 20 to 35 percent from fat and 10 to 35 percent from protein.
If you are on a calorie-restricted diet, eat a percentage towards the lower end of the recommendation for carbohydrates and towards the higher end for protein. For this sample diet, the macronutrients will be 45 percent carbohydrate, 25 percent fat and 30 percent protein. Calculate amount of each macronutrient in calories.
Convert the amount of each macronutrient in calories to grams. Carbohydrates and protein both yield 4 calories per gram. Fat yields 9 calories per gram. In this sample diet, using these conversions you would consume g of carbohydrates, g of protein and 39g of fat each day.
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