Erica's daily nutrition goals

Here are the daily nutrition targets set for Erica during "The Erica Hill Experiment" by Dr. Amanda Baten, a licensed clinical and nutritional psychologist:

Carbohydrates:

Body's main energy source - naturally occurs in plant based foods

45-65% of daily calories

in a 2000 cal day, 225-325 grams

Emphasis - fruits, veggies, whole grains, beans, legumes

Protein:

Essential for growth and development - body and brain

all cells include protein

plant and animal based

50 grams per day/10-35 % of daily calories

Healthy Fats:

helps body absorb nutrients

maintains structure and function of cell membrane

helps immune system

Unsaturated - lean poultry, fish, olive oil, nuts, nut oils, canola oil, avocado

Polyunsaturated - omega 3's

Fiber:

Women - 22-28 grams per day

Men - 28-34 grams per day

soluble - improves cholesterol and blood sugar levels

oats, dried beans, apples and oranges

insoluble - adds bulk to stool and prevents constipation

vegetables, wheat bran, whole grains