Healthy diet: End the guesswork with these nutrition guidelines

Introduction
You're trying to eat a healthy diet, but you're not sure how to stack up carbohydrates, fats, protein and other nutrients every day. And with the different or even conflicting nutritional advice you may come across, it's no wonder you're uncertain.
Based on national guidelines from major health organizations, they outline daily nutritional recommendations designed to help promote health and prevent disease. Use these recommendations to help plan your healthy diet. Keep in mind, though, that if you have high blood pressure, heart disease or other conditions, your recommendations may be different. Check with your doctor about your particular situation. Click on the tabs to the left for a description of recommended nutrients and their amounts.
Carbohydrates
Description: Carbohydrates, also known as starches and sugars, are your body's main energy source. Complex carbohydrates include legumes, grains and starchy vegetables, such as potatoes, peas and corn. Simple carbohydrates are found mainly in fruits and milk, as well as in foods made with sugar, such as candy and other sweets.
Recommendation: Get 45 to 65 percent of your daily calories from carbohydrates. Based on a 2,000-calorie-a-day diet, this amounts to about 225 to 325 grams a day. Emphasize complex carbohydrates, especially from whole grains, beans and nutrient-rich fruits. Limit added sugars from candy and other sweets, and stick with low-fat milk.
Protein
Description: Protein is essential to human life. Your skin, bones, muscles and organ tissue all contain protein. Protein is found in your blood, hormones and enzymes, too. Protein sources include both plant and animal products. Legumes, poultry, seafood, meat, dairy products, nuts and seeds are your richest sources of protein.
Recommendation: Get 10 to 35 percent of your total daily calories come from protein. Based on a 2,000-calorie-a-day diet, this amounts to about 50 to 175 grams a day. Emphasize plant sources of protein, such as beans, lentils and soy, choose lean meats, and try to include seafood twice a week.
Fat
Description: Fats are not necessarily your enemy. They help your body absorb essential vitamins, maintain the structure and function of cell membranes, and help keep your immune system working. But fat is a very concentrated energy source. That means it packs a lot of calories per gram — twice as many as carbohydrates and protein, for example. And too much of certain types of fat — such as saturated fat and trans fat — can increase your blood cholesterol levels and your risk of coronary artery disease.
Recommendation: Limit total fat intake to 20 to 35 percent of your daily calories. Based on a 2,000-calorie-a-day diet, this amounts to about 44 to 78 grams of total fat a day. Emphasize fats from healthier sources, such as nuts and olive, canola and nut oils.
Saturated fat
Description: Saturated fat is most often found in animal products, such as red meat, poultry, butter and whole milk. Other foods high in saturated fat include those made with coconut, palm and other tropical oils. Saturated fat is the main dietary culprit in raising your blood cholesterol and increasing your risk of coronary artery disease.
Recommendation: Limit your daily intake of saturated fat to no more than 7 percent of your total calories. Based on a 2,000-calorie-a-day diet, this amounts to about 15 grams of saturated fat a day. Remember, saturated fat intake counts toward your total daily allowance of fat.
Trans fat
Description: Trans fat comes from adding hydrogen to vegetable oil through a process called hydrogenation. This makes the fat more solid and less likely to spoil. Trans fat is a common ingredient in such commercial baked goods as crackers, cookies and cakes, and in fried foods, such as doughnuts and french fries. Shortenings and some types of margarine also are high in trans fat.
Recommendation: Limit your daily intake of trans fat to no more than 1 percent of your total calories. Based on a 2,000-calorie-a-day diet, this amounts to about 2 grams of trans fat a day. Remember, trans fat intake counts toward your total daily allowance of fat.
Cholesterol
Description: Cholesterol is vital to the structure and function of all your cells. But it's also the main substance in fatty deposits (plaques) that can develop in your arteries. Your body makes all of the cholesterol it needs for cell function. You get added cholesterol by eating animal products, such as meat, poultry, seafood, eggs, dairy products and butter.
Recommendation: Limit your daily intake of cholesterol to no more than 300 milligrams a day. Reduce added cholesterol by emphasizing fruits and vegetables in your diet, limiting animal products, and eating no more than 6 ounces (170 grams) of meat a day.
Fiber
Description: Fiber is the part of plant foods that your body doesn't digest and absorb. There are two basic types: soluble and insoluble. Insoluble fiber adds bulk to your stool and can help prevent constipation. Vegetables, wheat bran and other whole grains are good sources of insoluble fiber. Soluble fiber may help improve your cholesterol and blood sugar levels. Oats, dried beans and some fruits, such as apples and oranges, are good sources of soluble fiber.
Recommendation: If you're a woman, get about 21 to 25 grams of fiber a day. If you're a man, get about 30 to 38 grams of fiber a day. Emphasize whole-grain products, fruits, vegetables, beans and peas, and nuts and seeds
Sodium
Description: Sodium helps maintain the right balance of fluids in your body, helps transmit nerve impulses, and influences the contraction and relaxation of muscles. Too much sodium, though, can be harmful. And most people do get far too much sodium in their daily diet. Most sodium in your diet comes from eating processed and prepared foods, such as canned vegetables, soups, luncheon meats and frozen foods.