Based on a 2,000 calorie/day diet, this amounts to about 400 -700 calories a day, or about 44 – 78 grams of total fat. Recommended Allowance Only 20-35% of total daily calories should come from fat less than 10% should come from saturated fat.Fats are not necessarily bad for you, but you only need a small amount. They constitute an essential component of cell membranes, insulate and act as a shock absorber for bones and organs. Role in the Body Fats provide energy during endurance exercise, in between meals, and in times of starvation.Meat, poultry and dairy products should be lean or low fat. Emphasize plant sources of protein, such as beans, lentils, soy products and unsalted nuts. It's rare for someone who is healthy and eating a varied diet to not get enough protein. Most adults in the US get more than enough protein to meet their needs. Food sources Protein is found in meat, poultry, fish, legumes (dry beans and peas), tofu and other soy products, eggs, nuts, seeds, milk and other dairy products, grains and some fruits and vegetables.Rather than simply focusing on your protein needs, choose an overall healthy eating plan that provides the protein you need as well as other nutrients. The USDA Dietary Guidelines 2010 recommends a daily allowance of 0.36 grams of protein per pound of body weight. Based on a 2,000 calorie/day diet, this amounts to 200 – 700 calories per day, or about 50 -175 grams a day. Recommended Allowance In general, it's recommended that 10-35% of your daily calories come from protein.Proteins defend the body against disease through immune function. They are involved in metabolic, transport, and hormone systems and they make up enzymes that regulate metabolism. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies. They are constantly being broken down and replaced. Role in the Body Proteins are part of every cell, tissue and organ in our bodies.Simple carbohydrates are found mainly in fruits and milk, as well as in foods made with sugar, such as candy and other sweets. Simple Carbohydrates The more refined the carbohydrate, the faster the glucose is released into your blood, which can cause peaks and drops in your blood sugar level and less stable energy levels in the body.Complex carbohydrates include legumes, grains and starchy vegetables, such as potatoes, peas and corn. This contributes to long-term good health, appetite control and sustained energy levels. Complex Carbohydrates provide a slower and more sustained release of energy than simple carbohydrates.Healthier foods higher in carbohydrates include ones that provide dietary fiber and whole grains as well as those without added sugars.

Food Sources Carbs are found in all plant foods (grains, vegetables, fruit, legumes and nuts), dairy and foods containing added sugars.

Based on a 2,000 calorie/day diet, this amounts to 900 – 1300 calories per day, or about 225 – 325 grams.

Recommended Allowance In general, 45 – 65% of your daily calories should come from carbohydrates.

Either glucose is used immediately or it is stored it in the liver and muscles as glycogen for later use. Your body uses carbohydrates to make glucose, which is our main fuel.

Role in the Body Carbohydrates, also known as starches and sugars, are the body's main energy source.Macronutrients are nutrients the body needs in large amounts, because they provide the body with energy.

Define macro nutrients