What Is the USDA Total Intake for Carbohydrates Per Day?

Overview
The USDA's "Dietary Guidelines for Americans" were first released in 1980 and have been updated every 5 years since. These guidelines, based on Institute of Medicine research, are the basis of numerous government and nutrition education programs and also represent the foundation of MyPyramid, USDA's food guidance system for consumers. Rift Gold The recommendations is that approximately half of one's daily calories come from carbohydrates, which are abundant in the grains, fruit and vegetable and milk food groups.

Carbohydrate Foods
Carbohydrates are compounds found in starches, sugars and fibers that are used as a source of fuel by the body. This nutrient is present in many foods commonly consumed by Americans at each meal. For example, typical high-carbohydrate breakfast foods include breakfast cereals, oatmeal, bread, milk, yogurt, banana and orange juice. At lunch, sandwich, crackers, yogurt, fruits and granola bars provide carbohydrates, while dinner may include carbohydrate-rich potatoes, rice, pasta, soft drinks and desserts. Even most of our snacks tend to be based on carbohydrates, whether it is a granola bar, a piece of fruit, yogurt, chips or chocolate bars.

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Total Carbohydrate
The amount of total carbohydrate listed on food labels and in food composition tables reflects the total amount of starch, sugar and dietary fiber found in a serving of food. Carbohydrates should provide between 45 percent and 65 percent of a person's total daily calories, according to the Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010. This recommendation represents a daily carbohydrate intake ranging between 225 and 325 g a day based on a 2,000-calorie diet; between 169 and 244 g based on a 1,500-calorie diet; and between 281 and 406 g based on a 2,500-calorie diet. No tolerable upper intake has been set by the USDA.



Carbohydrates are mainly found in the food groups grains, fruits and milk. MyPyramid translates the USDA recommendations for the general public by advising that adults consume the equivalent of 5 to 8 oz. of grains, 1.5 to 2 cups of fruits a day and 3 cups of milk and yogurt a day.

Sugar
The amount of sugar contained in a serving of food is always listed on the Nutrition Facts label on packaged foods. However, RIFT Platinum this figure does not distinguish between naturally occurring sugar in a food and added sugar. Fruits, fruit juices, sweet potatoes, milk and yogurt are example of foods that contain intrinsic sugar, while baked goods, candies, soft drinks, breakfast cereals, granola bars, sweets and desserts often contain large amounts of added sugar.



The USDA "Dietary Guidelines for Americans" recommend that no more than 25 percent of your total daily calorie intake be provided by added sugar, which corresponds to between 94 and 156 g of sugar a day for diets providing between 1,500 and 2,500 calories a day. rift gold MyPyramid translates these recommendations into an amount of discretionary calories, which can be used for any food groups or for treats containing extra fat or sugar. The recommended amount of discretionary calories is between 195 to 510 calories a day for adults, depending on a person's physical activity level.

Fiber Intake
Fiber is part of the total amount of carbohydrate provided by a food, but fiber is not metabolized the same way as other components of carbohydrate provided by starches and sugars. RIFT Platinum Fiber is not digested, and therefore passes through the body whole, preventing constipation and contributing to satiety. High-fiber diets have also been associated with lower rates of cardiovascular diseases, type 2 diabetes, obesity and colon cancer.



The recommended intake of fiber is 14 g per 1,000 calories, which represents 21 g of fiber a day based on a 1,500-calorie diet, 28 g a day based on a 2,000-calorie diet, and 35 g a day based on a 2,500-calorie diet. TERA Gold The percent daily value appearing on Nutrition Facts labels is based on a recommended fiber intake of 25 g a day. The USDA's MyPyramid food guidance system for consumers recommends getting your fiber by making at least half of the grains in your diet whole grains and by including 2 to 3 cups of vegetables and 1.5 to 2 cups of fruits a day.