Chris Alvarez Beginners In Creating A Diet Calorie is a Unit of Energy Carbs - 4 calories per gram Protein – 4 calories per gram Fats – 9.

Chris Alvarez

Beginners In Creating A Diet

Fitness 101

Goal Setting

Dreams vs. Goals

Live SMART

Designate a Goal

If You Don’t Know Calorie is a Unit of Energy

Carbs - 4 calories per gram

Protein – 4 calories per gram

Fats – 9 calories per gram

Carbohydrates Should account for 45% - 65% (myfooddiary)

Roughly about 225g – 325g on a 2,000 calorie diet

Pasta, Bread, Rice, Milk, Potatoes, Baked Goods

Fruits, Vegetables,

Cereals, and Popcorn

Moderation of

Carbs ✔

BAD CARBS

GOOD CARBS

Fats

The second source of energy the body uses

Highest caloric dense food in all food groups

20% - 35% calories from fat on 2000 calorie diet

Problem we eat too much than too little

Transports Vitamins A, D, E, and K (McKinley)

Why there bad?

Saturated Fats

Trans Fat

Protein

Should account for 10% - 35% of your diet

20 Amino Acids are complete proteins

Foods that do not have 20 Amino Acids are incomplete

The body needs proteins that it doesn’t make “Essential Proteins”

1 gram of protein for every 1 Kilogram of weight (Myfooddiary)

Facts on Protein

Builds muscle and cells

Animal products contain most protein

Nuts, beans, legumes, and milk also

More information on protein click

HERE!

Some Tips

Eat food that are in most natural state

Less processed foods will keep you on right track

MODERATION is key!

Don’t overeat on healthy foods you can still get fat

Drink Water!

Hmm not the smartest choice right?

Correct, This is!

Eat Throughout The Day

5 to 6 meals a day are ideal to keep the body going

Eating three meals a day tends to cause binge eating

Constant meals keep the metabolism up

Burns more fat in the body by keeping metabolism up

MY FOOD PLATE

Every meal should meet guidelines to a healthy plate

Government run website for your own BENEFIT!

Use as a tool to continue eating healthy

For more information click the link below

Choosemyplate.gov

Put the Pieces together

This information can help you set your diet

Making the proper decisions will pay off in the end

Healthier life for yourself is the optimal goal

Eating healthy can be done!

Now Its Up To You

The End

Reference Page

“Protein Nutrition Facts – MyFoodDiary. “Protein Nutrition Facts – MyFoodDiary. N.P., n.d. Web, 18 Feb, 2014”

“Facts about Fat.” – McKinley Health center. N.p.,n,d. Web. 18 Feb. 2014

“Carbohydrates Nutrition Facts – MyFoodDiary.” Carbohydrates Nutrition Facts MyFoodDIary. N.p.,n.d. Web. 18 Feb. 2014.