Thursday, January 31, 2013

Quickest Nutrition Overview, EVER

So my friend asked me on Facebook about nutrition...
I wrote this up in about 45 seconds. I think it's good advice.

Count your calories.
Carb to Fiber ratio should be 10 carbs per 1g fiber at minimum
Protein intake should be from lean meats (chicken & fish), beans, nuts, and grains.
Avoid trans and saturated fats. Unsaturated fats are very good for you.

1g protein = 4 calories
1g carbs = 4 calories
1g fat = 9 calories

Whatever you carb intake is, take 25% of that for fats. E.g. if you consume 200g carbs, intake no more than 50g fat.

Protein intake depends on what you're doing. If you're working out to get big, 1g protein per pound you weigh. If you're not trying to bulk up, but get lean, then take your that 200g carbs from above, and cut that in half for your protein.

If you do the math on the calories, to bulk up, your fat/carb/protein ratio should be 20% / 40% / 40%
If you're trying to get lean muscle a la Bruce Lee style, 33% each.

Use http://www.choosemyplate.gov/

or MyFitnessPal app to count calories.

That's all there is to healthy eating. Make sure you're getting your vitamins through supplements...

And knowing WHAT to eat can be found here:
http://cdn.blisstree.com/files/2011/09/Healthy-Eating-Plate.jpg

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