Daily Breakdown

A healthy diet is the appropriate amount and ratio of carbohydrates , proteins, and fats. Optimally, individuals should obtain 40 to 60 percent of their total calories from carbohydrates, preferably unrefined, or complex carbohydrates, 20 to 30 percent from good protein sources, and 20 to 30 percent from essential fatty acids. As you can see, there is some room here for individual adjustments.

Your daily breakdown of energy types begins with your choice of Protein/Weight Ratio and Daily Healthy Fats. We can use that information along with your Daily Calorie Target to calculate your daily breakdown in calories, grams, and percentages of carbohydrates, proteins, and fats.

These calories should be considered your average daily calories per energy group. Be careful not to consistently consume below these amounts. If you cut your calories too severe, your hunger may force you to occasionally binge unhealthily, or worse, your body may defend itself by increasing fat storage at the expense of muscle mass. Either of these problems will make your long-term goal harder to reach. Go slow and easy. This is a nutrition plan for a healthy body, for the rest of your life.

If you are having trouble fitting vegetables, fruits, or some other type of healthy food into your diet, take a look at Stealth Health by Evelyn Tribole, M.S., R.D. She includes a number of great recipes that hide some healthy ingredients like Chocolate Marble Cheesecake for extra protein, Spiced Gingerbread for extra fiber, and Cheddar Chowder for vitamins A and C.

This page is a help entry for the Free Simplebean Health Guide. To plan a healthy diet, use this MS Windows software to quickly calculate important health info such as your BMI, BEE, personalized daily calorie requirements and targets in carbs, proteins, and fats, and the target weight for your build. It is great for weight loss or maintenance. Click here for additional Help Topics.

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More about Stealth Health: How to Sneak Nutrition Painlessly into Your Diet by Evelyn Tribole Using the many tricks up her sleeve, nutritionist Evelyn Tribole can get just about anyone to eat healthy. Hate the thought of tofu? Try her Chocolate Marble Cheesecake, with tofu replacing some of the cream cheese. Don't want to add fiber because it sounds so bland? Try her Dark Fudge Brownies, with puréed black beans giving each brownie as much fiber as a slice of whole wheat bread. With more than 100 recipes that sneak fiber, calcium, and other nutrients into the diet, Stealth Health can turn even the most devoted junk food junkie into a health nut.

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