So, I'm at a plateau and I'm constipated way too often. I'm going to journal my food intake for a couple of weeks and see if I'm where I should be.

So, I'm thinking that I should have between 1000 to 1200 calories per day. I exercise up to 2 hours per day, so to go below 1000 would be bad for me. I'm guessing that my dietary Fiber is too low, which is causing constipation.

For an adult woman (48 years old) how many of the following should be my goal based on 1000 to 1200 calories per day?

Total Fat Grams

Dietary Fiber Grams

Protein Grams

Thank you for helping me with this. I googled for a while and couldn't find the answers.

Sue

Fiber Facts, Types, Function, Benefits, Dietary Requirements on MedicineNet.com (fiber)

Too much Protein can harm your body - on MedicineNet.com (protein)

Diabetes Research Summary - How Much Fat Should You Eat? - American Diabetes Association (fat)

Just click on the links.

Sue I think this is a great question. I have been wondering the same thing. I feel like i'm not getting enough calories but to many fat grams. I'm anxious to see if you get an answer.

Good luck

This is a link to the nutrition info on sparkpeople.com

Just click on the Protein, etc on the box on the right.

Nutrition Reference Guide Intro

I use this link to figure that stuff out for me:

Ask the Dietitian - by Joanne Larsen MS RD LD - Healthy Body Calculator

Well, 1000-1200 is also my target range for calories.

I also end up with a bit of constipation from not getting in enough fiber, and I usually deal with that by mixing a little bran Cereal into some yogurt.

Right now I'm not really targeting a certain protein/fat/carb ratio. I always choose lowfat or nonfat foods & lean meats, so I let it take care of itself. Same with carbs -- most of my carbs come from fruits, veggies, Beans and dairy. When I do choose to eat a bit of bread or rice, it's whole grain.

Prior to banding, I had a doc tell me I should be aiming for 40/30/30- 40% carbs, 30% Protein, 30% fat. That's essentially The Zone diet, I think, and there are proponents of that ratio all over the place. At 1200 cals, though, that puts us at 90g of protein a day, which is a tad high I think. US RDA is more like 50g, at least for my height and target weight. For your height & target weight, it's about 58 g.

With those workouts you might find 1200 cals a day is even too low. I'm pretty close in height & weight to you and dropping 2 lbs a week eating between 1000-1200, and I only get in about a half an hour of moderate exercise about 4-5 times a week.

I've seen the 40/30/30 ratio before and I think that's way too much fat. If I eat that much fat, I get gassy because I have no gallbladder, but even if I didn't, I don't think I want to eat that much fat.