Background for Balancing Your Diet
A balanced diet can adequately meet nutrient needs. A little knowledge goes a long way to maximize your energy level and provide your body with appropriate fuels to function. It can also result in an enjoyable and satisfying eating experience. Any food can fit into a healthy diet. However, it is important to choose a variety of foods, since your overall diet is what matters.
What exactly is a balanced diet?
Total caloric needs depend on several factors: body weight, activity level, age, and basal metabolic rate. The following chart will help you estimate your personal needs.
| Estimated Male Caloric Need | Estimated Female Caloric Need | |||||
|---|---|---|---|---|---|---|
| Sedentary | Moderate | Active | Activity Level | Sedentary | Moderate | Active |
| 2400 | 2800 | 3200 | Age 17-18 | 1800 | 2000 | 2400 |
| 2600 | 2800 | 3000 | Age 19-20 | 2000 | 2200 | 2400 |
| 2400 | 2800 | 3000 | Age 21-25 | 2000 | 2200 | 2400 |
Approximately 45-65% of your total calories should come from carbohydrates (CHO).
Therefore, 0.55 x total calories _________ = ________ calories divided by four calories per gram
= ________ grams of carbohydrates.
Following are examples of carbohydrate sources:
| Food | CHO (grams) | Food | CHO (grams) |
|---|---|---|---|
| Rice, 1 cup | 44 | Raisins, ¼ cup | 29 |
| Potato, Baked, 1 large | 49 | Banana, 1 large | 31 |
| Pasta, 1 cup cooked | 39 | Orange juice, 1 cup | 26 |
| Bagel, 1 regular | 56 | Pretzels, 1 cup | 32 |
| Corn, 1 cup | 32 | Lowfat yogurt, 1 cup with fruit | 47 |
Approximately 10-35% of your total calories should come from protein.
Therefore, 0.15 x total calories _______ = ________ calories divided by four calories per gram = _______ grams of protein.
Following are examples of protein sources:
| Food | Protein (grams) | Food | Protein (grams) |
|---|---|---|---|
| Chicken, cooked, 4 oz. | 35 | Milk, 1 cup | 8 |
| Hamburger, cooked, 4 oz. | 28 | Egg, 1 | 6 |
| Tuna, 3 oz. | 22 | Cheese, ¼ cup shredded | 7 |
| Cottage cheese, ½ cup | 14 | Peanut Butter, 2 Tbsp. | 8 |
| Yogurt, 1 cup | 12 | Black beans | 6 |
Approximately 20-35% of your total calories should come from fat.
Therefore, 0.30 x total calories __________ = __________ calories divided by nine calories per gram = __________ grams of fat.
Following are examples of fat sources:
| Food | Fat (grams) | Food | Fat (grams) |
|---|---|---|---|
| Ranch dressing, 2 Tbsp. | 14 | Mayonnaise, 1 Tbsp. | 11 |
| Italian dressing, 2 Tbsp. | 8 | Milk, whole, 1 cup | 8 |
| Vegetable oil, 1 Tbsp. | 14 | Butter/Margarine, 1 Tbsp. | 11 |
| Almonds, ¼ cup | 18 | Olive oil, 1 Tbsp. | 14 |
| Walnuts, ¼ cup chopped | 20 | Avocado, 1 cup sliced | 21 |
Does your diet add up?
Do __________ CHO Kcal + __________ Prot. Kcal + __________ Fat Kcal = __________ total Kcal?
Remember, eating healthy requires variety in your diet. No foods are “taboo” and all foods fit into a healthy eating plan. Focusing on eating mostly nutrient-dense foods is the key, but it’s okay to have a treat from time to time.
