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What's a good breakdown of calories in my daily diet?

Dec 3, 2013

Billy Beyer
FT Basking Ridge


"Over here in Basking Ridge we think a good breakdown of calories in your daily diet is 40% protein, 35% carbs, and 25% fats. Proteins should be lean proteins such as chicken breast and fish. Carbs should be complex such as brown rice and sweet potatoes. Fats should be good fats such as almonds and coconut oil. Keep it simple, people!"

Pam Carthew
FT East Greenwich


"Carbohydrates make up the bulk of a healthy diet and are the chief source of energy for all bodily functions.  The body’s ability to store carbohydrates is limited, so they need to be constantly replenished.  If possible always choose whole grains for the fiber content, but also be aware of the sugar content of your choices, and pick wisely.  The ratio is 45%-65% of daily intake.

"Protein is needed for building and repairing muscle and also the immune system.  The recommended range for protein is 10%-35% of daily calories.  Lean protein choices are fish, chicken, meat, soy products and beans.

"Fats and oils provide a dense source of energy which is needed for growth and maintenance of the body.  A constant over-consumption of high fat, however, can lead to heart disease and obesity.  The recommended range is 20%-35% of daily intake, choosing lean meats, low-fat dairy, nuts, oils and fish such as salmon which is high in healthy fat."

Dr. Janet Brill
FT Nutritionist


"As a general rule of thumb, the U.S. dietary guidelines suggest that carbohydrates make up 45%–65% of total calories, fats 20%-35% and protein 10%–35%.

"The fat should be “healthy fats” such as olive oil and omega-3; the protein should be “lean protein” such as fish, skinless chicken, or vegetable proteins, and the carbs should be mostly “good carbs” such as fruit, veggies and whole grains.

"For those with metabolic syndrome or type 2 diabetes, lowering the carb percentage to 50% has been found to be helpful -- maybe 50% carbs/30% fat/20% protein."

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