- Carbohydrates - Should make up 45-65% of your daily diet. Try to consume natural, nutrient-dense carbohydrates from fruits and vegetables, beans, legumes and whole grains. Based on a 2,000 calorie/day diet, this is about 225-325 grams of carbohydrate each day.
- Fiber - Emphasize whole grain products, fruits, vegetables, beans, peas and unsalted nuts and seeds. This is about 22-28 grams of fiber each day for women and 28-34 grams for men.
- Sugar - The American Heart Association recommends a maximum of 100 calories/day of added sugar for women and 150 calories/day for men.
- Protein - Get protein from natural plant sources like beans, lentils, soy products and unsalted nuts. Meat, poultry and dairy products should be lean or low fat. Protein should be 10-35% of your daily calories, which equals 200-700 calories/day or 50-175 grams.
- Fats - Emphasize unsaturated fats from sources like lean poultry, fish and healthy oils such as olive, canola and nut oils. Fat should not exceed 20-35% of daily calories (400-700 calories/day or 44-78 grams/day).
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