Background for Balancing Your Diet

A balanced diet can adequately meet nutrient needs. A little background goes a long way in maximizing your energy level, providing your body with appropriate fuels to function, and resulting in enjoyable and satisfying eating experiences. Any food can fit into a healthy diet. Additionally, 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, basal metabolic rate. The following chart will help you estimate your personal needs.

Activity Level		Male				Female
Age	Sedentary	Moderate	Active		Sedentary	Moderate	Active
17-18	2400	2800	3200		1800	2000	2400
19-20	2600	2800	3000		2000	2200	2400
21-25	2400	2800	3000		2000	2200	2400

Approximately 45-65% of your total calories should come from carbohydrates.

Therefore, 0.55 x total calories __________ = __________ calories divided by four calories per gram = __________ grams of carbohydrates.

Following are examples of carbohydrate sources:

Food	CHO (g)	Food	CHO (g)
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 10-20% 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 (g)	Food	Protein (g)
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 25-35% 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 (g)	Food	Fat (g)
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 cal. + __________ Prot. Cal + __________ Fat cal. = __________ total cal?

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 to have, a treat from time to time.

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