Quote:
Originally Posted by Csjogren
. . . know we are suppose to keep our carbs under 30 (or at least that is what I read on here). but how much fat, salt, calories ect… are we suppose to have?
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This is JUST some rule of thumb information and does not take into account individual needs, exercise, etc. Unless you are carefully tracking calories and vital nutrients, this information won't do you much good. Here's the definitive US source for nutritional data:
http://www.nal.usda.gov/fnic/foodcomp/search/
Calories -- 800-900
Protein -- approximately 100 g from meat, fish, eggs, tofu, vegetables, etc. Yes, many vegetables have some protein.
Fat -- 9 grams from EVOO or it's equivalent; total 30-35. The rest from protein sources and vegetables. Yes, vegetables have some fat. So do fish oil and flax seed oil tablets, or seeds
Carbs -- 25-30 real carbs, not net carbs. If you are using three packets/day, eating all 4 C of vegetables and salad this is quite doable if you're careful. Adding a restricted will almost invariably throw you over 30 g of carbohydrates.
Fiber -- as much as you can. Ideally 25 g a day but you won't get that if you are strictly on plan.
Sodium -- 1,500 mg.
Calcium -- 1,000 mg. Edit: 1,200 mg if you're over 60.
Potassium, magnesium, folate and other vitamins and minerals -- check here
http://www.lenntech.com/recommended-daily-intake.htm. I track the first three daily. You should know that the IP multivitamins exceed the maximum amount of folate per day (400 mg) unless they've changed since I bought them.
I hope this helps.