|
GENERAL daily dietary needs for the average 29-50 year old. |
|
Men |
Women |
|
| Total Carbohydrates |
160 grams |
150 grams |
| Protein |
40 – 60 grams |
35 – 50 grams |
| Fat |
60 grams |
50 grams |
| CARBOHYDRATES |
Gr. |
PROTEINS |
Gr. |
FATS |
Gr. |
| Bagel 1 plain
|
38
|
Beans
Baked ½ c |
8
|
Butter
1 Tblsp |
11
|
| Beans Baked ½ c | 24
|
Beef
4 oz lean |
32
|
Corn
Tortilla 2 small |
15 |
| Beets ½ c. | 6
|
Chicken
4 oz |
32
|
Flax
Seed oil 1Tblsp |
14 |
| Bread 1 slice | 12
|
Cod
4 oz. |
32
|
½
& ½ 2 Tblsp |
3.5 |
| Brown Rice 1 c | 46
|
Eggs
1 medium |
6
|
Hummous
2 Tblsp |
3 |
| Carrots 1 cup | 23
|
Egg
substitute ½ c |
16 |
Mayonnaise
1 Tblsp |
11 |
| Corn ½ cup | 21
|
Ice
Cream ½ c |
5 |
Nut
Butter 2 Tblsp |
11 |
| Corn Tortilla 2 small | 11
|
Hummous
2 Tblsp |
3 |
Nuts
Raw 1 Tblsp |
8 |
| Hummous 2 Tblsp | 11
|
Lite
tofu 3 oz |
5 |
Oil
1 Tblsp |
11 |
| Ice Cream ½ c | 29
|
Nut
Butter 2 Tblsp |
5 |
Olive
oil 1 Tblsp |
14 |
| Nuts Raw 1 Tblsp | 3
|
Nuts
Raw 1 Tblsp |
3 |
Safflower
oil 1 Tblsp |
14 |
| Pasta 1 cup cooked | 45
|
Salmon
4 oz |
30 |
Salad
Dressg2 Tblsp |
14 |
| Peas ½ cup | 11
|
Soymilk
8 oz |
7 |
Tahini
2 Tblsp |
15 |
| Popcorn 3 c | 15
|
Tahini
2 Tblsp |
5 |
||
| Potatoes ½ c | 19
|
Tuna
in water 3oz |
23 |
||
| Squash Winter ½ c. | 11
|
Turkey
4 oz breast |
34 |
||
| Sweet Potato ½ c | 14
|
Veal
4 oz |
29 |
||
| White Rice 1 c | 57
|
Yogurt
8 oz vanilla |
9 |
||
Complimentary
Proteins:
1 Medium
potato and 1 cup milk = 9 grams |