Whenever a website or picture talks about how much of a food group you should aim to get a day they say it measured in servings or cups. I was wondering how much of each food group you should get a day measured in grams?
it’s going to depend on what foods you are consuming
200g of watermelon is not equivalent to 200g grams of blueberries in micronutrients, sugars, or fiber
200g of chicken is not equivalent to 200g of salmon in terms of fats, proteins, etc
You’ll be better off tracking macronutrients, then choosing sources for them that meet your micronutrient goals. Start with finding your daily caloric intake for your goals (lose weight, gain weight, maintain weight), then look up the portion each macro should make up to meet those calories (will depend on your lifestyle and gender e.g. weight training-> higher protein)
Throw in some vitamins / supplements to cover the rest
Here’s the recommended servings in the Australian guidelines, and you’ll see a link to serving sizes in the panel on the left
Hello!
In terms of lipids (fat), the dietary reference intake should be between 20-35% of your total calories per day should come from fat. To answer your question, this is about 44g-77g of fat per day based on a 2,000 calorie diet. In order to calculate the amount of total fat by your caloric intake, I would recommend recording as accurately as possible the total amount of calories you consume for all food and beverages for the day based on serving sizes that are as accurate as possible. Based on the range of fat that you would like to consume multiply the total calories by a number between 20-35% of your total calories per day. In terms of the type of fat to consume it is recommended by the Clevland Ohio Clinic to consume Monounsaturated fat: 15% to 20%
Polyunsaturated fat: 5% to 10%
Saturated fat: less than 10%
Trans fat: 0%
Cholesterol: less than 300 mg per day
Overconsumption of fats like saturated fats can lead to the development of diet-related illnesses like cancer, diabetes, cardiovascular disease, etc. In the body, consuming an excess of saturated fat can raise LDL cholesterol levels in the blood. More cholesterol in the blood essentially means that there are more lipids in the blood and the body can soak up cholesterol from other tissues or exchange lipids with LDL in the liver because the liver can export cholesterol.
Consume saturated or trans fats in moderation (>1 per week but consult with a medical professional as well). Healthier fats come from monounsaturated and polyunsaturated fats including nuts, nut butter, olive oil, avocado and more! I hope you learned something new, please feel free to comment below with any additional questions!