What’s Your Intake?

calories

Random Fit Fact 
The average person walks about 70,000 miles in their lifetime. How many steps are you taking a day?

What’s Your Intake? 
When we look at a nutritional label, it tells us what the “% Daily Value” is, but the real question is: what does that mean? Percent Daily Values are based on a 2,000 calorie diet, and they vary based on caloric needs, age, gender, race, health history, and activity level. There are four key items that we need to keep an eye on: sodium, fat, cholesterol, and sugar.

Sodium:

  • We should aim to consume less than 2,300mg of sodium per day. Individuals with sodium sensitivity, high blood pressure, diabetes, chronic kidney disease, over the age of 50, or of African descent should consume between 1,200 – 1,500mg per day.
  • The average American diet consists of about 3,400mg of sodium per day which increases the risk of health issues.

Fats:

  • In any given meal, no more that 25% of your calories should come from fats.
  • On average, fat consumption should be between 35-70 grams of fat per day while keeping your trans and saturated fats as low as possible.
  • The average breakdown of fats for total calories consumed should be as follows:
    • Saturated Fats – 7%
    • Trans Fats – 0%
    • Polyunsaturated Fats – up to 10%
    • Monounsaturated Fats – up to 20%

Sugars:

  • For non-diabetic adults, aim for 22 – 44g of sugar per day (6 – 12 teaspoons).
  • Your sugar intake excludes the natural sugars found in fruit.
  • If you are diabetic, be sure to consult with your doctor for accurate sugar consumption values.

Cholesterol:

  • Individuals should consume less than 300mg per day.

Note: These numbers are just an average, and you should consult with your physician or nutritionist to get accurate intake levels.

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