1. less than 10% of your total Calories per day should come fromadded sugar. To calculate number of calories from added sugars,take the grams of added sugars you consumed per day (not over 2days) and multiply by 4 Cal/gram. Divide the number of Caloriesfrom added sugar by your total daily Calorie intake to get thepercent of total Calories that came from added sugars. Read moreabout added sugar at Spotlight on Sugar (Links to anexternal site.).

2. Less than 10% of your total Calories per day should come fromsaturated fats. To calculate number of calories from saturatedfats, take the grams of saturated fats you consumed per day (notover 2 days) and multiply by 9 Cal/gram. Divide the number ofCalories from saturated fats by your total daily Calorie intake toget the percent of total Calories that came from saturatedfats.

3. Consume less than 2,300mg of sodium per day.

4. Fiber is an important part of a healthy diet. You should aim toget at least 25 grams of fiber per day (50 grams over the twodays).

5. Protein should make up 10-30% of your daily Calorieintake. Excess protein is converted into fat (Links to anexternal site.).

6. Vitamin A, vitamin C, calcium, and iron support many importantphysiological processes. Did you meet the recommended daily amount(100%) of these important nutrients?