Avoid Sugar

• Hidden sources of sugar (found in soda, syrups, fruit juices and baking mixes) contribute to obesity and adult onset diabetes. The USDA suggests a maximum of 32g of sugar for a 2000 calorie diet.
  
  

Fats

• Fat is crucial for energy, the ability to absorb fat soluble nutrients and to manufacture hormones. Fat intake should be focused on unsaturated fats. A 2000 calorie diet should contain no more than 70g of fat.
  
  

Protein

• Complete proteins (those from seeds, nuts dairy, poultry and meats) offer the necessary nine amino acids we need daily. 10 to 35 percent of daily caloric intake should be from protein.
  
  

Fiber

• Fiber keeps cholesterol levels in check, which aids in preventing cardiovascular health issues. Foods rich in fiber are fruits, vegetables and whole grains. Daily fiber intake should be approximately 14g for every 1000 calories.
  
  

Fruits and Vegetables

• Fruits and vegetables contain a plethora of minerals and vitamins our body can easily assimilate. They are necessary for good health, and can aid in disease prevention. See resources below to calculate how many fruit and vegetables you need daily.
  
  

Carbohydrates

• Complex carbohydrates from sources like whole grain products, fruits and vegetables are a vital source of energy. Ideally, 45 to 65 percent of daily calories should be from complex carbohydrates.