Developing new habits, seek professional support for all dietary and health concerns. Also, the information provided is for educational purposes only. Developing good eating habits mixed with physical activity is important to everyday self -care and maintenance. Therefore, general knowledge of things like calories, nutrients, body fat, protein intake and physical activity goes a long way. Maintain a healthy body inside and out throughout the duration of your life.
Calories
Unit of energy is the amount of energy released when your body digest and absorb food. The more calories a food has, the more energy it can provide to your body. Depends on age, metabolism and physical activity level. In addition, cutting calories too much may harm your health and make it harder to maintain weight loss. So instead of focusing only on calories, concentrate on a well-rounded diet that’s rich in nutritious, whole foods.
Healthy calories range Women 1,800 – 2,400 Men 2,000-3,200. For children don’t count calories instead encourage eating healthy, nutrient dense foods. Lean body mass is the baseline calculation of daily calories intake. Consult your registered dietitian for nutritional plan advice and support. Consult your physician for recommended activity level and dietary guidelines.
Dietary Guidelines 2020 – 2025
| Age (Years) | Daily Calories |
| 19 – 30 | 1,800 – 2,400 |
| 31 – 60 | 1,600 – 2,200 |
| 61 and older | 1,600 – 2,000 |
| Age (Years) | Daily Calories |
| 19 – 30 | 2,400 – 3,000 |
| 31 – 60 | 2,200 – 3,000 |
| 61 and older | 2,000 – 2,600 |
| Age (Years) | Daily Calories |
| 2 – 4 | Boys 1,200 – 2,000 Girls 1,000 – 1,400 |
| 5 – 8 | Boys 1,200 – 2,000 Girls 1,200 – 1,800 |
| 9 – 13 | Boys 1,600 – 2,600 Girls 1,400 – 2,200 |
| 14 – 18 | Boys 2,000 – 3,200 Girls 1,800 – 2,400 |
Daily Nutrient Values
% DV (Daily Values) tells you if a nutrient in a serving of food is high or low in a nutrient and whether a serving of food contributes a lot, or a little, to your daily diet for each nutrient. Daily Value (DV) is the recommended amounts of nutrients to consume or not to exceed each day. Amount per serving indicates calories intake per serving. Also, remember to stay below 100% DV of nutrients consumption not to exceed 100% DV.
| Nutrient | DV | % DV | Goal |
| Saturated Fat | 20 g | = 100 % DV | Less Than |
| Sodium | 2,300 mg | = 100 % DV | Less Than |
| Dietary Fiber | 28 g | = 100 % DV | At Least |
| Added Sugars | 50 g | = 100 % DV | Less Than |
| Vitamin D | 20 mgc | = 100 % DV | At Least |
| Calcium | 1,300 mg | = 100 % DV | At Least |
| Iron | 18 mg | = 100 % DV | At Least |
| Potassium | 4,700 mg | = 100 % DV | At Least |
Body Fat (BMI)
Body Mass Index (BMI) correlated with more direct measures of body fat. (Can be used as a screening tool). Most importantly, a trained healthcare provider should perform appropriate health assessments to evaluate an individual’s health status and risks. Not to mention your physician is your go to for help with body fat measurements and guidance with children nutrition plan and physical activity level recommendations.
The rate at which body fat accumulates is different from person to person. Individuals with higher physical activity may have a higher BMI because of increased muscularity rather than increased body fat. Healthy range of body fat for men 8-19% and women 21-33%. Essential body fat range for men 2-5% and for women 10-13%. Maintaining a body fat percentage below, or even at the essential body fat range is a topic that should be discussed with a medical professional.
Protein
Consuming 25%-30% of your total daily calories from protein has shown to boost metabolism by 80-100 calories per day. Also, high protein intake helps with weight loss and preserve muscle mass. Not to mention specific recommendations aim to help you feel, perform and recover optimally.
Knowing the answer to “how much protein do I need’ can help you avoid eating too much protein, and subsequently suffering from discomfort or medical problems. Amount of protein that the human body requires daily is dependent on many conditions, including overall energy, health and physical level. Protein is approved for kids 4 years and older and adults. %DV for protein not required on nutrition labels unless high in protein or made for infants and children under 4 years. Additionally, a registered dietician can provide nutritional plan advice and support. A personal trainer can provide a training program catered to your personal health and physical goals.
Physical Activity
Proteins added to your diet can promote muscle strength, feelings of fullness and weight loss. Gain muscle training 1 hour a day with protein intake of 1 gram per pound of body weight. However, it is rare for people to hit simply to the reality of how people adhere to nutritional guidance. 15-30 minutes of walking can burn calories and increase metabolism. Having a health support team includes your physician, registered dietician and personal trainer. Cheers to your journey to developing healthy habits.
