A healthy diet plan consists of a balance of carbs, protein and fat. Based on a 2,000-calorie-a-day diet plan, you must eat 225 Grams to 325 grams of carbohydrate, 50 grams to 175 grams of protein and 44 grams to 78 grams of fat. Your diet plan needs to include about 3 grams to 7 grams of carb for each 1 gram of fat.
You don’t have to achieve dietary balance at each meal, however track the grams of protein, fat and carbohydrate you eat. And, when counting fat grams, include the fat in a food product as well as any fat included in food preparation. A huge raw egg, as an example, contains 4.75 grams of fat, however a deep-fried egg includes 6.83 grams of fat. Also consider carbohydrates contributed to food. A tsp of sugar adds 4.2 grams of carbohydrate to a cup of coffee. Include a tablespoon of cream to your coffee, and you also add almost 3 grams of fat.
A morning meal of oat meal cooked with milk and topped with fruit and nuts supplies a balance of 3 grams of carbohydrate per 1 gram of fat. A cup of oatmeal consists of about 55 grams of carbohydrate and about 5 grams of fat. A cup of low-fat milk includes about 13.5 grams of carb and about 5 grams of fat. A cup of blueberries offers 21.5 grams of carbohydrate and 0.5 grams of fat. An ounce of walnuts includes about 4 grams of carbohydrate and 18.5 grams of fat. The carb for your bowl of oat meal amounts to 94 grams and your fat total amounts 29 grams.
A lunch that includes a turkey sandwich and an apple provides almost 5 grams of carbohydrate per 1 gram of fat. 2 slices of entire grain bread supply 22.5 grams of carbohydrate and about 2 grams of fat. Turkey weighing about 3 ounces contains no carbohydrate and about 3.5 grams of fat. A cup of romaine lettuce includes 1.5 grams of carb and 0.14 grams of fat, and a little tomato includes 3.5 grams of carbohydrate and 0.18 grams of fat. Include a tablespoon of mayonnaise – 3.5 grams of carbohydrate and 5 grams of fat – and a medium apple for dessert – 21.5 grams of carb and 0.31 grams of fat – and your meal contains 52.5 grams of carb and 11.13 grams of fat.
A easy dinner of salmon, rice, broccoli, yogurt and strawberries helps you fulfill your daily carb and fat requirements. A 3-ounce serving of salmon includes about 7 grams of fat and no carbs. A cup of prepared wild rice offers 35 grams of carbohydrate and 0.5 grams of fat. A cup of broccoli adds 11 grams of carbohydrate and 0.64 grams of fat to your total. For dessert, try a cup of plain nonfat yogurt – 19 grams of carb – and a cup of sliced strawberries – 12.75 grams of carbohydrate and 0.5 grams of fat. Carbohydrates for breakfast, lunch and dinner total about 225 grams and fat totals about 50 grams – about 4.5 grams of carb per gram of fat.