Suggest A Healthy Balanced Diet

Good morning! Welcome to HCM! Currently a healthy diet is individual. To accurately answer your question I would have to figure a caloric need level on you using height, weight, age. 50 grams of carbohydrate = approximately 200 calories (what about fiber?) 32 grams of protein is low at 128 calories 34.5 g total fat x 9 kcal per gram =310.5 Total calories per day from your distributions =638.5 calories per day - about half of what the Academy of Nutrition and Dietetics says you need to get a balanced diet in (1200 kcals). Here, recalculate using a general equation of 30 kcal per kg will give you a general maintenance caloric level needed per day. Use 25 if you want to lost weight. Next, take .8 - 1 g x caloric need = grams protein Trying to lose weight, calculate 20% of calories as protein or .2 x kcal need per day = protein calories divided by 4 = g protein per day 50% high soluble fiber/complex carbohydrates = .5 xcalories need per day = carbohydrate calories divided by 4 = g carbohydrate per day 30% fat= .3 x calorie need = fat calories divided by 9 = grams fat per day This would be a 50/20/30 distribution done from rudimentary calculations. Out of the fat, take .07 x fat grams is your saturated fat limit 25 g fiber so so added gradually and with adequate fluid of 10 glasses per day. Exercise recommendations are currently at 150 minutes per week. There are more specific ways to do these calculations but I cannot address without all information. This portal is more for telehealth. Telemedicine is practiced through the gp or specialized portals. Send me your height, weight, age and I can calculate an approximation for you. If you would like a virtual consult, I have specialized support space here at HCM. You can visit me there if you like for a more specific work up. Thank you for visiting us at HCM. Kathryn Shattler, MS,RDN