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General Nutrition Project Doing this project has shown me many things about my nutrition habits. Things like vitamin c, folate, iron, and calcium had never even crossed my mind. I have looked at the carbohydrates, proteins and fats in the foods I have eaten before, but never really understood what they did and what they are. The recommended intake for carbohydrates in men is about 275 to 300 grams a day. In my three day food record I met that intake one day, at 338 grams. The other two days were pathetic to what I should have taken, at 77 and 53 grams. So I need to eat more pasta, more fiber, and more bread to meet the standards of the average male. With protein, I ate a little more than the standard, which is about 75 grams a day. I have been trying to consume more protein because I have been trying to gain muscle.