How To Create A nutrition Plan |
Posted: February 26, 2019 |
The Foundation To A Nutrition Plan.The three types of macronutrients (macros for short) are Protein, Fats and Carbohydrates. The body uses large amounts of these to acquire calories, allow your immune system to work properly, help repair muscle and tissue and also allows your body to perform its everyday normal functions. Don't confuse them with Micronutrients which are used in much smaller amounts, hence the word micro. You will primarily get micronutrients from vitamins and minerals in your diet and/or supplements. FatsAs long as you can remember you've been told to stay away from fats if you want to lose weight, they are public enemy number 1 in diet ads. The truth is there are good fats and bad fats and for the most part it is very easy to tell the difference, all you need is common sense. Good Fats
Bad Fats
See what I mean by common sense, you don't need to be a nutritionist to know that the above list doesn't belong in your diet plan. Just like everything else in life you have to practice moderation and know which foods to include and which ones to stay away from. Good fats play an important role in giving us our micronutrients, insulating us and once we burn through glucose (our basic source of energy) our body will start to feed off of our bodies fat reserves. 20 to 35% of our calories should come from fats, each fat gram has 9 calories. ProteinsProtein is responsible for countless actions in your body some of them are.
The foods with the most grams of protein are.
If you're trying to lose weight, protein will play an important role in helping your body keep its lean muscle during the fat burning stage. If you're on a fitness program to build muscle you won't be able to do this without a sufficient amount of protein in your diet. The average recommendation for an adult is to consume 1 gram of protein for every pound of bodyweight per day. There is 4 calories for every gram of protein and 10 to 35% of your daily diet should come from proteins. CarbohydratesCarbs help our bodies receive and release food without the fiber from carbs waste elimination would be almost impossible. Carbs are also the bodies first choice for a fuel option because carbs are easier to change into a fuel source than fats or protein are. Main sources of carbs through food.
45 to 65% of your diet will come from carbohydrates, there are 4 calories on every gram of carbs. You may wonder why there is such a large gap in the recommended percentage amounts for proteins carbs and fats, this is because 1 diet does not fit all. Individual genes, activity levels during the day, sex, age, all play a part in what foods and how much of them we should eat on a daily basis.
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