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Ask the Expert Archive

I need to know the nutritional values I should be eating a day in grams and milagrams. Like, how many fat grams a day,and sat. fat grams, how many carbs., how much sodium,protien. Should I do it by meal or the total count per day. It will really help if I can get this info. Thanks ahead.

The best way for your to determine your total calorie, protein, fat, saturated fat, protein, carbohydrate, and sodium needs would be to use the free tools at Here you can receive a meal plan that is specific to your age, weight, height, sex, and physical activity level.

As for if you should break up your amounts between meals or totaling the amounts for the entire day, they are both very important. During the day you should be conscious about your consumption of each of the food groups- especially your fruits and vegetables! The key to getting in the recommended amount of fruits and vegetables each day is adding one fruit or vegetable to each meal and snack. For help with meal planning check out our Top 10 Meal Planning & Shopping Tips.

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The Expert: Wendy Reinhardt Kapsak, MS, RDN, is the President and CEO of the Produce for Better Health (PBH) Foundation. At PBH, she guides the Foundation’s efforts to advance the overall effort of increasing fruit and vegetable consumption.
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