The average woman 25 years of age and older should get 50 grams of protein each day, and the average man 25 years of age and older should get 63 grams of protein each day. Adequate protein is important because it prevents muscle tissue from breaking down and repairs all body tissues such as skin and teeth. To get adequate protein in your diet, make sure you eat two to three servings from the Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group on the Food Guide Pyramid every day. These foods are all good sources of protein. To make sure you get enough carbohydrates, eat six to 11 servings from the Bread, Cereal, Rice and Pasta Group on the Food Guide Pyramid every day.
Adequate fiber helps with proper bowel function.
Limiting fat to these levels reduces your risk for heart disease and may help you lose weight. In addition, you should limit the amount of cholesterol in your diet. Cholesterol is a fat-like substance found in animal products such as meat and eggs. You need more water if you exercise a lot. This information is not intended to be a substitute for professional medical advice.