A healthy diet includes a balance of carbohydrates, protein and fat. Based on a 2,000-calorie-a-day diet, you should consume 225 grams to 325 grams of carbohydrate, 50 grams to 175 grams of protein and 44 grams to 78 grams of fat. Your diet should include about 3 grams to 7 grams of carbohydrate for every 1 gram of fat.
Balance
You don’t need to achieve nutritional balance at each meal, but keep track of the grams of protein, fat and carbohydrate you consume. And, when counting fat grams, include the fat in a food item as well as any fat added in cooking. A large raw egg, for example, contains 4.75 grams of fat, but a fried egg contains 6.83 grams of fat. Also consider carbohydrates added to food. A teaspoon of sugar adds 4.2 grams of carbohydrate to a cup of coffee. Add a tablespoon of cream to your coffee, and you also add nearly 3 grams of fat.
Breakfast
A breakfast of oatmeal cooked with milk and topped with fruit and nuts provides a balance of 3 grams of carbohydrate per 1 gram of fat. A cup of oatmeal contains about 55 grams of carbohydrate and about 5 grams of fat. A cup of low-fat milk contains about 13.5 grams of carbohydrate and about 5 grams of fat. A cup of blueberries provides 21.5 grams of carbohydrate and 0.5 grams of fat. An ounce of walnuts contains about 4 grams of carbohydrate and 18.5 grams of fat. The carbohydrate for your bowl of oatmeal adds up to 94 grams and your fat totals 29 grams.
Lunch
A lunch that includes a turkey sandwich and an apple provides nearly 5 grams of carbohydrate per 1 gram of fat. Two slices of whole grain bread provide 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 contains 1.5 grams of carbohydrate and 0.14 grams of fat, and a small tomato contains 3.5 grams of carbohydrate and 0.18 grams of fat. Add a tablespoon of mayonnaise – 3.5 grams of carbohydrate and 5 grams of fat – and a medium apple for dessert – 21.5 grams of carbohydrate and 0.31 grams of fat – and your meal contains 52.5 grams of carbohydrate and 11.13 grams of fat.
Dinner
A simple dinner of salmon, rice, broccoli, yogurt and strawberries helps you meet your daily carbohydrate and fat needs. A 3-ounce serving of salmon contains about 7 grams of fat and no carbohydrates. A cup of cooked wild rice provides 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 carbohydrate – 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 carbohydrate per gram of fat.
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