Daily Nutrient Recommendations
- kpatel802
- 3 days ago
- 1 min read
Similar to finances, food is nuanced. There is no one-size-fits-all.
Personal dietary choices are 90% personal and 10% dietary. With that in mind, knowing what your unique body requires is important. Whether your goal is fat loss, training for an athletic milestone, or simply maintaining your current weight, adjusting your macronutrients to the right proportions is key for your success.
Guess the lie in today's 2 Truths and a Lie:
Prolonged high protein intake above 2g/kg/day should be your goal for athletic training.
The typical American diet contains only about half the recommended fiber.
Not all saturated fat is created equal. The saturated fat from cheese may raise LDL cholesterol less than the same amount from butter.
The lie is statement 1.
While the upper limit of protein intake is about 3.5g/kg/day based on urea-producing capacity, consuming more than 2g/kg/day should be avoided due to potential adverse health effects.
Fiber intake should be about 14g/1000kcal (based on a 2000kcal diet that would be ~ 28g). The average American adult consumes 16.6g daily.
Chemical interactions between the nutrient and nonnutrient components of a given food, the food matrix, moderate the cardiometabolic effects of saturated fatty acids. While they may vary, in general limit saturated fat to < 10% of daily calories.
The Bottom Line:
Know what is recommended for you by calculating your daily nutrient recommendations:
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