26.8.07

Chewing the Calories

To gain weight these should be my caloric numbers...

Calorie Daily Value 2,830 Calories from Fat 710
Total Fat 79 g
Saturated Fat 26 g
Cholesterol 300 mg
Sodium 2,400 mg
Potassium 3,500 mg
Total Carbohydrate 425 g
Dietary Fiber 25 g
Sugars 71 g
Protein 106 g
Vitamin A 5,000 IU Vitamin C 60 mg
Calcium 1,000 mg Iron 18 mg
Vitamin D 400 IU Vitamin E 30 IU
Thiamin 1.5 mg Riboflavin 1.7 mg
Niacin 20 mg Vitamin B-6 2.0 mg
Folate 400 mcg Vitamin B-12 6 mcg
Biotin 300 mcg Pantothenic Acid 10 mg
Phosphorus 1,000 mg Iodine 150 mcg
Magnesium 400 mg Zinc 15 mg
Copper 2 mg

The calories, fat, saturated fat, carbohydrate and protein are customized to calorie distribution and are adjusted according to weight goal (gain or lose) Note: the lowest calorie recommendation is 1,200 calories per day.

Something to Do:

Food labels contain the amount of calories and nutrients per serving of food. To achieve weight goals, subtract the calories and grams of fat on the labels of food eaten from the calories and grams of fat in Your Nutrition Facts as a maximum recommended daily amount.

For foods not labeled, such as fresh fruits and vegetables, the calories and grams of fat are low as long as you don’t add fat or deep fry these nutritious foods., Joanne Larsen, MS RD LD