Macronutrient breakdown

Nutrition

 

Caloric intake:

Law of thermodynamics is a simple way to put how calories affect the body. It states that if you consume more calories than you burn you will gain weight; or if you consume less calories than you burn you will loss weight. However, in order for our bodies to maintain a healthy metabolism we need to consume a specific amount of calories.

Ideal Totals Consumed daily:

2400 Calories

210g Protein

270g Carbs

53g Fat

Ideal meal(s) 5 per day:

480 Calories

48g Protein

60g Carbs

10.6g Fat

Below I’ve included lists of foods that are examples of foods that fit into each macronutrient category (i.e. Protein, Carb, and Fat).  I didn’t put specific breakdown on each item, because each manufacturer is different serving size. Read the Nutritional facts on label or look it up online. 

Protein:

 

Protein is composed of amino acids, which are the building blocks to our muscles. Protein is the “hottest” burning macronutrient. Proteins stimulate your metabolism. The general recommendation for daily Protein intake is at least 0.8 grams per kilogram of body weight.

 

1 gram of Protein = 4 Calories

 

  • Grouper
  • Tuna
  • Shrimp
  • Flounder
  • Crab meat
  • Lobster
  • Salmon
  • Tilapia
  • Steak(top round)
  • Ground Beef (90% or leaner)
  • Ground Turkey
  • Turkey breast
  • Turkey bacon
  • Turkey sausage
  • Chicken Breast
  • Skinless Boneless Chicken
  • Chicken Sausage
  • Egg White
  • Cottage Cheese
  • Protein Shake: Soy, Whey, Casein, Egg, or Green pea whey.
  • Ham
  • Low Fat cuts of Pork
  • Tofu
  • Edamame
  • Soy
  • Duck
  • Rabbit
  • Veal

Complex Carbohydrate:

A Common misconception is that Carbohydrates are bad. There are good carbs and bad carbs. Complex carbohydrates are your GOOD carbs and are more concentrated in fiber. Minimum consumption of fiber should be 25g per day. Fiber keeps our bodily functions regular, also can help reduce and maintain proper cholesterol. Carbohydrates are essential for a healthy metabolism; Good carbs keep your insulin/ Blood sugar from spiking, reducing hunger and regulating energy levels.

1 gram of Carbohydrate = 4 Calories

  • Spinach
  • Whole Barley
  • Grapefruit
  • Turnip Greens
  • Buckwheat
  • Apples
  • Apricots
  • Lettuce
  • Buckwheat bread
  • Prunes
  • Water Cress
  • Oat bran bread
  • Zucchini
  • Oatmeal
  • Pears
  • Asparagus
  • Oat bran cereal
  • Plums
  • Artichokes
  • Museli
  • Cherries
  • Strawberries
  • Blackberries
  • Blueberries
  • Gooseberries
  • Okra
  • Wild rice
  • Oranges
  • Cabbage
  • Brown rice
  • Yams
  • Celery
  • Multi-grain bread (below 25g carbs per serving)
  • Carrots
  • Cucumbers
  • Pinto beans
  • Red Potatoes
  • Dill Pickles
  • Low fat (Greek) yogurt
  • Soybeans
  • Radishes
  • Skim milk
  • Lentils
  • Broccoli
  • Navy beans
  • Garbanzo beans
  • Brussels sprouts
  • Parsnips
  • Figs
  • Prunes
  • Cauliflower
  • Kidney beans
  • Eggplant
  • Soy milk
  • Lentils
  • Onions
  • Whole meal bread
  • Split peas
  • Sweat Potatoes

Simple Carbohydrates/Option C:

The consumption of the following carbohydrates should be avoided. These would be considered your bad carbs. Insulin is spiked and tend to leave you hungry after eating Simple Carbs/ negative affect on your metabolism.

1 gram of Carbohydrate = 4 calories

  • White potatoes
  • White Bread
  • White rice
  • Non-wheat Pasta
  • Iceberg Lettuce
  • Grapes
  • Banana
  • Apricots
  • Honeydew
  • Mango
  • Pineapple
  • Cantaloupe
  • Watermelon
  • Dark Chocolate
  • Honey
  • Fruit Juices: Orange, apple, grape, etc.
  • Packaged cereal
  • White & Brown Sugar
  • High Fructose Corn Syrup
  • Caramel
  • Candy
  • Soda

Fats:

Healthy Fats are necessary to burn body fat, healthy brain function, maintenance of healthy skin and hair. Fat also assist our body absorb and move the vitamins A, D, E, and K through the bloodstream. However Fats are very Calorie dense. Consumption should be in moderation.

1 gram of Fat = 9 Calories

  • Almonds
  • Peanuts
  • Walnuts
  • Cashews
  • Brazil nuts
  • Pistachio
  • Cheese
  • Olive oil
  • Coconut oil
  • Fish oil
  • Flax seed
  • Egg yoke
  • Peanut butter (Natural)
  • Avocado
  • Butter (organic)
  • Sunflower seeds

Meal Timing:

Eat every 3 hrs. AT LEAST!!! Don’t skip meals!!! This will ensure your metabolism will stay stoked. FOOD is fuel for the body.

 

For each meal take one serving from the stated options.

Breakfast: Protein, Complex Carb, and Fat.

Snack: Protein and Complex Carb.

Lunch: Protein, Complex Carb, and Fat.

Snack: Protein and Complex Carb.

Dinner: Protein, Complex Carb, and Fat.

Night time snack (optional): Protein.

 

Internet Resources:

Sparkpeople.com

Livestrong.com

Myapex.com

Nutritiondata.com

Calorieking.com

Thedailyplate.com

Fitday.com





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One Response to Macronutrient breakdown

  1. Pingback: Topic of the week- Basic Nutrition | Spreading Fitness One Person at a Time

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