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. These foods are all good sources of protein. At least 100 grams of carbohydrates per day are needed to prevent fatigue and dangerous fluid imbalances. A daily fiber intake of 20 to 30 grams.
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 kind of diet can be easy to follow because the foods are selected for you.