How many grams of fat can you consume in a day

a. How many grams of plunk keep you consume in a sidereal day and non choke 30 percent of your kilo large calories from fecund? utilization the CNPP recommendation for your day-by-day calorie recommendation to calculate your answer. How did you do in this atomic number 18a for the day you recorded?On the standard daily calorie intake of 2,200 recommended for very active young women, the upper limit for plank intake is 73 grams (660 calories). If I was to be sedentary man or an active woman, I would roughly have to meet the same requirement, which is not to take in more than 73 grams of plunk down in a dayb. How many grams of saturated productive mint you consume in a day and not exceed 10 percent of calories from saturated fat? How did you do in this atomic number 18a for the day you recorded?I inquire to consume only ten percent of calories from saturated fat, core, I whitethorn not exceed more than 300 mg of saturated fats in day. Saturated fats such as cholestero l, and trans fat which is not only self-aggrandizing for my diet solely will also clog up my aorta(major aggregate vein).c. For the day you recorded your intake if you ate a serving of a high-fat viands, for example, lasagne, how could you avoid exceeding the recommended fat intake for the day?During the event that I eat food containing high arrives of fat, to be qualified to balance the list of fat intake, I eat food that contain less fat and eat foods that were b anointed, broiled or grilled. In doing so, I end up taking in less fat and still eating a lot. Be take a crap even if we avoid frying food it will still intimately credibly contain fat, so I will at least minimize the amount of fat include in everything else I eat.d. If you could complete a serving of lower fat lasagna for the high fat choice, what effect would this have on your other food choices and on your calorie and nutrient intakes for that day?Replacing the lasagna, which contains a large amount of fat w ith lasagna that contains a lot less, will definitely make it a lot easier for someone to compensate concerning the other food options that I whitethorn have. Instead of having to choose low calorie and fat containing food, which may subroutine out to be bland, I scum bag opt to eat steadfast food options that can not only fill my stomach but also fill my calorie requirement for the day.e. Considering regular lasagna, which ingredients most c atomic number 18ly contribute most to the essential fat, saturated fat, and cholesterol in the higher fat lasagna selection?Perhaps lasagna could be included in ones diet once a week, like on Sundays or special holidays. Making lasagna, with all its calories and fats, a furcate of ones daily diet is not only preposterous but is also risky when it comes to ones health.f. How could you change those ingredients to beam a reduction in fat content?I can reduce the fat content of lasagna by placing whole-wheat lasagna instead of the regular p asta, decreasing the amount of virgin olive oil that is placed in it, placing less butter, and also using ground lily-livered rather than ground beef.g. How did the days recorded total for calories and vitamins liken with your recommended amounts? Did the days meals meet or exceed your need for heartiness? Describe how your actual intake varied from the CNPP recommendation.Happily, I was fit to exceed the needed amounts for calories and vitamins for the day. As for the vitamins, I was happy to see that I exceeded it because it gist that I am eating a healthy diet. Although for the calorie intake, it scares me a bit because eating a calorie pack food without expending it properly will result to added body fats.h. Did your meals present too short of any of the vitamins and minerals listed in the CNPP materials? Which ones?Actually, my vitamin intake for the day exceeded what was expected from me greatly. I was fitted to take in more than what was necessary from me according to CNPP, which means no(prenominal) of them where under-represented.i. What changes in your choices among those foods would have improved the strength or vitamin or mineral totals for the day?Improvement when taken in a standard meaning would actually mean to increase, but in my case, to improve my diet I would have to decrease my energy intake and simply maintain my vitamin and mineral intake for the day.j. Did your choices provide enough folate to meet your requirement?I am glad to say that I actually met the required amount of folate that I had to take in within one day. In fact I was able to take in twice the required amount of 400 micrograms and was able to take in 784.5 micrograms.k. What are the sources of niacin in your days meals?Niacin is not really that coarse in standard food. Niacin can actually be lay out in whole refined grains. When mills refine grain they are required by law to add folic acid, NIACIN, iron and riboflavin. So therefrom eating refined grains at lea st once a day may add to my Niacin intake.l. What about Vitamin C? What percentage of your daily need of Vitamin C did your meals provide? Which individual foods were the main contributors? To what food groups do they belong?I was able to take in a total of 126.78% vitamin C within one day. Vitamin C or Ascorbic Acid is coarse in Citrus filled drinks and meals such as lemons, oranges and lime, all of which are in the Fruits part of the Food Pyramid. Also aside from normal food intake, it is easy to receive vitamin C by simply buying it in a local drugstore.m. How did your total energy intake compare with your energy recommendation? Is this consistent with your nutritional goals?In my food intake, I was able to take 6604 kcal worth energy, which is three times more the recommended 2339 kcal goal for a day. It is very impressive to see that I was able to take in that much energy. However, it is also true that if I am not able to expend that energy within a day, it turns to body fat w hich is indefinable to have.n. Which of your foods are vitamin bargains? Those would be foods which are vitamin-dense, providing the most vitamins for the fewest calories.Fruits and vegetables of course flow me the most amounts of vitamins without having to increase my total number of calories significantly. In fact it can be noted that the best source of vitamins are vegetables because they dont contain fructose like fruits do, but they contain a token(prenominal) amount of starch which makes up a better low calorie diet.o. Breakfast cereals are a great source of vitamins. What characteristic of these foods makes them so rich in vitamins?Breakfast cereals are made from plants specifically corn, wheat, and grains. clavus in itself is full of vitamins and wheat and grains may contain some vitamins as well. In addition, the fact that when we eat cereals it always comes with full cream or filled milk, which adds a significant amount of vitamins in a persons diet.p. What can you sa y about your recorded food intake and the vitamins and minerals that you obtained from the foods you ate that day?I can say that I actually exceed the requirements that are set for a balanced diet. Although this is not such a good thing because too much of certain food groups may cause complications to my health.ReferencesDietary guidelines and the Guide to the Food Pyramid. West Virginia University, December 22, 2007, from http//www.wvu.edu/exten/infores/pubs/fypubs/WLG_132_Food_Pyramid.pdfDietary Guidelines for Americans 2005, USDHHS, USDA, December 22,2007. from www.healthierus.gov/dietaryguidelinesKantor, L.S. December 22, 2007, from http//www.ers.usda.gov/publications/aer772/aer772a.pdfLawrence J. Appel, M.D., M.P.H., benzoin Caballero, M.D., Ph.D., and Fergus M. Clydesdale, Ph.D. Dietary Guidelines for Americans. December 22, 2007, from www.healthierus.gov/dietaryguidelinesNational Institute of Mental Health. (1990). Clinical training in serious mental illness (DHHS Publicati on No. ADM 90-1679). Washington, DC U.S. regimen Printing Office.