Using nutrient tables, calculate the number of grams of carbohydrate, lipid, and protein that you eat in a typical day, and the total calories in these foods. Suggest ways to improve your diet.

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An example for a one day meal table is the following:

\begin{center}
\begin{tabular}{ c c }
Breakfast & 2 hard boiled eggs 2 slices of whole wheat toast 1 cup of milk with 1 percent fat \
Snack & 2 bananas \
Lunch & 200g chicken breast 2 slices of whole wheat toast 1 cup salad 1 slice of cheese \
Dinner & 300g spaghetti and meatballs
\end{tabular}
\end{center}

The total amount of nutrients is shown in the following table:

\begin{center}
\begin{tabular}{ c c c c c}
 & Proteins & Carbohydrates & Fats & Calories\
Breakfast & 28g & 36g & 14g & 396\
Snack & 2g & 60g & 0g & 220 \
Lunch & 77g & 30g & 14g & 646 \
Dinner & 20g & 60g& 18g & 480
\end{tabular}
\end{center}

The total caloric intake is 1 742 Calories out of which approximately 36 percent is proteins, about 51 percent is carbohydrates, and around 13 percent is fats.

An average adult needs about 2000 Calories a day. The biggest component, about half or 1000 Calories, should be carbohydrates. Protein intake supposed to be about 25 percent or 500 Calories, while fats shouldn't be larger than 25 to 35 percent or about 500 Calories per day.
In this concrete example, we need to ingest more fibers, more good fats, such as the ones in fish meat, avocado, or chia seeds, and to lower the intake of proteins.

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Using nutrient tables, calculate the number of grams of carbohydrate, lipid, and protein that you eat in a typical day, and the total calories in these foods. Suggest ways to improve your diet.

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