Managing your daily diet can be overwhelming at times. In determining what to eat, what not to eat and how much of certain foods you can eat, it is easy to lose sight of what is appropriate. In addition to lean protein, fruits and vegetables, you should also consume carbohydrates and fiber each day. Learning how much you should eat is the best starting point for tracking your intake to ensure you are in a healthy range.
Step 1
Identify the healthy amount of carbohydrates, or carbs, you should eat each day. Consume between 225 and 325 g of carbs each day, if you generally consume 2,000 calories per day.
Step 2
Determine how much fiber you should consume each day. If you are a woman, you should consume between 22 and 28 g of fiber each day. If you are a man, you should make it 28 to 34 g.
Step 3
Read the nutritional labels for the foods you eat to determine how many grams of carbs and fiber they contain. If you are eating at a restaurant, ask the server to provide you with an overview of the nutritional content for the item you are looking to order. Most restaurants have printed brochures, available on request, with this information.
Step 4
Choose healthy forms of fiber, such as whole grains, fruits and vegetables. Although fruit juice does count as a serving of fruit, when it comes to counting dietary fiber, eating pieces of fruit is a better method because the skin and flesh of the fruit contain the highest concentrations of dietary fiber.
Step 5
Opt for healthy sources of carbohydrates. Fruits, vegetables and whole grains all contain natural carbohydrates. Limit your intake of refined sugars and grains.
Step 6
Carry a small notebook with you to record the amount of carbs and fiber you eat. It can be difficult to remember the values each of each food item, so being able to write them down can be a helpful way to keep track.
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