Fueling Your Life

Energy (Calories) can only come from carbohydrates, fats, and protein. As you fuel for your day, your workout, and your life, try to make conscience choices of nutrient rich foods to help you feel your best.

Below is a guideline to help you plan your carbohydrates, fats, and protein.

Carbohydrates (55 – 60 % of your daily Calories)

Why we need it: body’s main source of energy

How much we need:

Adults and all Children ages 1 and over = 130 g/day

Pregnant females = 175 g/day

Nursing females = 210 g/day

Food Sources:

Apple = 21 grams of carbohydrate

¼ cup dry brown rice = 33 grams of carbohydrates

1 slice whole wheat bread = 20 grams of carbohydrates

Fats (25 – 30 % of your daily Calories)

Why we need it: used for energy, keeping the body warm, protecting the body’s organs, and helping the body use carbohydrates and proteins for fuel

How much we need:

A person’s diet should be made up of 25% to 30% Calories from fat. For example, if a person eats a 2000-calorie-per-day diet, then the amount of fat she eats should be about 600 Calories (which equals about 65 grams of fat)

Food Sources:

2 Tablespoons all-natural peanut butter = 16 grams of fat

1 Tablespoon olive oil = 14 grams of fat

¼ cup canned pink salmon = 5 grams of fat

Protein (11 – 15% of your daily Calories)

Why we need it: builds and repairs muscles, tissues, red blood cells, and synthesizes hormones

How much we need:

Children ages 1-3=13 g/day

Children ages 4-8=19 g/day

Children ages 8-13=34 g/day

Females ages 14 and older =46 g/day

Males ages 14-18=52 g/day

Males ages 19 and older =56 g/day

Pregnant and Nursing Females =71 g/day

Food Sources:

½ halibut fillet = 42 grams

3 ½ oz lean round steak = 29 grams

3 ½ oz canned tuna fish in water = 28 grams

½ roasted chicken breast = 27 grams

Fast food hamburger = 26 grams

3-oz salmon = 23 grams

1 cup boiled soybeans = 22

½ cup 2% cottage cheese = 15 grams

1 cup fat free milk = 8 grams

2 Tbsp peanut butter = 8 grams

1-oz (14 halves) walnuts = 4 grams


Also, here are some great nutrition and calorie logging and counting apps:

My Fitness Pal 


Good luck fueling for your best life!

Your Partner in Health,

Carol Frazey, M.S.

About the Author Carol Frazey

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