What are the daily nutrition guidelines for someone who is 30 years old?

The 2010 Dietary Guidelines for Americans provide nutrition and physical activity recommendations which aim to help individuals maintain health and prevent chronic disease. If you’re logging food using the dotFIT Me program, you can view how much protein, fat and carbohydrates you’ve consumed at the bottom of the Nutrition page. Use the “Detailed View” button of your food to compare your daily intake of key nutrients to the recommended amounts below.

* To calculate percentage of total calories, convert grams into calories using these values and divide by total calories. Protein – 4 calories/gram; Carbohydrates – 4 calories/gram; Fat – 9 calories/gram.

Ex. 60 grams of protein X 4 calorie/gram = 240 calories divided by 1500 total daily calories = 16%

** Added sugars should be used in moderation and limited to less than 25% of total calories.

***Individuals with high blood pressure, older adults and African Americans should consume less than 1,500 mg of sodium per day.

****Individuals with heart disease should limit saturated fat intake to less than 7% of total daily calories


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