Carbohydrates, Part of a Balanced Diet

To meet the body’s daily energy and nutritional needs while minimizing risk for chronic disease, adults should get 45 percent to 65 percent of their calories from carbohydrates, 20 percent to 35 percent from fat, and 10 percent to 35 percent from protein, says the newest report on recommendations for healthy eating from the National Academies’ Institute of Medicine. To maintain cardiovascular health at a maximal level, regardless of weight, adults and children also should spend a total of at least one hour each day in moderately intense physical activity, which is double the daily minimum goal set by the 1996 Surgeon General’s report.

A balanced diet often includes:

  • 50% of calories from Carbohydrate
  • 30% of calories from Fat
  • 20% of calories from Protein
Carbohydrates provide the predominant energy source for the brain and muscle activity. This is why the regular / balanced consumption or carbohydrates is important for sustained energy without fatigue. Use your recommended daily calorie intake to find your carbohydrates per meal on the chart below:
Daily Calorie Intake Carb Servings / Day Total grams (g) Breakfast (g) Lunch (g) Dinner (g) Snack #1 (g) Snack #2 (g)
1000 8 120 45 30 30 15 0
1100 9 135 45 45 30 15 0
1200 10 150 45 45 45 15 0
1300 11 165 60 45 45 15 0
1400 12 180 60 45 45 30 0
1500 13 195 60 60 45 30 0
1600 13 195 60 60 45 30 0
1700 14 210 60 60 60 30 0
1800 15 225 60 60 60 45 0
1900 16 240 75 60 60 45 0
2000 17 255 75 75 60 45 0
2100 18 270 75 75 75 45 0
2200 18 270 75 75 75 45 0
2300 19 285 90 75 75 45 0
2400 20 300 90 90 75 45 0
2500 21 315 90 90 90 45 0
2600 22 330 90 90 90 45 15
2700 23 345 90 90 90 45 30
2800 23 345 90 90 90 45 30
2900 24 360 90 90 90 45 45
3000 25 375 90 90 90 60 45

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