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NUTRITION ALMANAC

NUTRITION ALMANAC

NUTRIENTS

A SUBSTANCE THAT PROVIDES NOURISHMENT ESSENTIAL FOR GROWTH AND THE MAINTENANCE OF LIFE.

“FISH IS A SOURCE OF MANY IMPORTANT NUTRIENTS, INCLUDING PROTEIN, VITAMINS AND MINERALS.”

MACRONUTRIENTS

MA-CRO-NU-TRIENTS: ENCOMPASS THREE CATEGORIES: CARBOHYDRATES, PROTEINS, AND FATS. EACH TYPE PROVIDES A CERTAIN AMOUNT OF ENERGY PER GRAM, EXPRESSED IN CALORIES.

when you hear the term “counting macronutrients” (aka, “macs”) or THE OLD-SCHOOL TERM “counting calories” - simply put, counting macros involves tallying up how many grams of each macronutrient type you consume each day (CARBS, PROTEIN, FATS), aiming for specific targets.

fans of the approach say that counting macros helps them lose weight, boost their intake of healthful foods, and generally feel their best. the method requires daily math that others may find complicated and time-consuming.

Myself? I used this method during my competition years. Now? I don’t bother “counting” any longer as I have done so for many years AND, I now have a good idea of how many calories each plate contains. I DID, HOWEVER, INCLUDE instructions on how to count macros for those of you who expressed interest; Learning how to count macronutrients does take some effort, but it’s a method that anyone can use.

* How to count macronutrients (calories)

1. Figure out your calorie needs:

In order to calculate your overall calorie needs, you need to determine resting energy expenditure (REE) and non-resting energy expenditure (NREE).

REE refers to the number of calories a person burns at rest, while NREE indicates calories burned during activity and digestion.

Adding REE and NREE gives you the total number of calories burned in a day, also known as total daily energy expenditure (TDEE).

In order to determine your overall calorie needs, you can either use a simple online calculator or the Mifflin-St. Jeor equation:

  • Males:  calories/day = 10 x weight (kilograms, or kg) + 6.25 x height (centimeters, or cm) - 5 x age (years) + 5

  • Females:  calories/day = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161

Then, multiply your result by an activity factor - a number that represents different levels of activity (7):

  • Sedentary: x 1.2 (limited exercise)

  • Lightly active: x 1.375 (light exercise less than 3 days per week)

  • Moderately active: x 1.55 (moderate exercise most days of the week)

  • Very active: x 1.725 (hard exercise every day)

  • Extra active: x 1.9 (strenuous exercise two or more times per day)

The end result gives you your TDEE.

Calories can either be added or subtracted from your total expenditure in order to reach different goals.

In other words, those trying to lose weight should consume fewer calories than they expend, while those looking to gain muscle mass should increase calories.

2. Decide your ideal macronutrient breakdown:

After determining how many calories to consume each day, the next step is to decide what macronutrient ratio works best for you.

Typical macronutrient recommendations are as follows:

  • Carbs: 45% - 65% of total calories

  • Fats: 20% - 35% of total calories

  • Proteins: 10% - 35% of total calories

Keep in mind that these recommendations may not fit your specific needs.

Your ratio can be fine-tuned in order to achieve specific objectives.

For example, a person who wants to obtain better blood sugar control and lose excess body fat may excel on a meal plan consisting of 35% carbs, 30% fat, and 35% protein.

Someone pursuing a ketogenic diet would need much more fat and fewer carbs, while an endurance athlete may need a higher carb intake.

As you can see, macronutrient ratios can vary depending on dietary preferences, weight loss goals, and other factors.

3. Track your macros and calorie intake:

Next, it’s time to start tracking your macros.

The term “tracking macros” simply means logging the foods you eat on a website, app, or food journal.

These apps are user-friendly and specifically designed to simplify tracking macros.

In addition, a digital food scale may help you track your macros - though it isn’t necessary. If you invest in one, weigh each food item you eat before logging it into your app of choice.

Several apps feature a barcode scanner that automatically inputs a serving of a scanned food into your macro log.

You can also hand-write macros into a physical journal. The method depends on your individual preference.

Keep in mind that it’s not necessary to hit your macro targets exactly. You can still meet your goals even if you go a few grams over or under each day.

4. Counting example:

Here’s an example of how to calculate macronutrients for a 2,000-calorie diet consisting of 40% carbs, 30% protein, and 30% fat.

Carbs:

  • 4 calories per g

  • 40% of 2,000 calories = 800 calories of carbs per day

  • Total g of carbs allowed per day = 800/4 = 200 g

Proteins:

  • 4 calories per g

  • 30% of 2,000 calories = 600 calories of protein per day

  • Total grams of protein allowed per day = 600/4 = 150 g

Fats:

  • 9 calories per g

  • 30% of 2,000 calories = 600 calories of protein per day

  • Total grams of fat allowed per day = 600/9 = 67 g

* In this scenario, your ideal daily intake would be 200 g of carbs, 150 g of protein, and 67 g of fat.

CARBOYDRATES

CARBOHYDRATES ARE THE BODY’S PREFERRED SOURCE OF FUEL. EVERY GRAM CONTAINS 4 CALORIES.

CARBOHYDRATES (CARBS) INCLUDE SUGARS, STARCHES, AND FIBER; MOST ARE BROKEN DOWN INTO GLUCOSE, WHICH POWERS EVERYTHING FROM YOUR BRAIN TO YOUR MUSCLES. CARBS ARE ABUNDANT IN GRAINS AND GRAIN-BASED FOODS SUCH AS PASTA AND BREAD, AS WELL AS DAIRY, BEANS, AND VEGETABLES.

PROTEINS

PROTEINS HELP FORM THE TISSUES FOUND IN ORGANS, MUSCLES, AND MORE.

THEY ALSO SUPPLY AMINO ACIDS THE BODY NEEDS FOR GROWTH, REPAIR, AND DIGESTION. (WHILE THE BODY PRODUCES SOME AMINO ACIDS NEEDED FOR THE PROCESSES, NINE OTHERs CAN BE OBTAINED ONLY THROUGH DIET.)

LIKE CARBS, PROTEINS CONTAIN 4 CALORIES PER GRAM. HIGH PROTEIN foods include meat, poultry, seafood, nuts, seeds, and dairy.

FATS

ALONG WITH PROVIDING ENERGY (9 CALORIES PER GRAM), FATS INSULATE THE BODY AND HELP WITH THE ABSORPTION OF FAT-SOLUBLE VITAMINS.

THERE ARE TWO MAIN CATEGORIES OF DIETARY FAT:

  • SATURATED - PRIMARILY FOUND IN ANIMAL-BASED SOURCES SUCH AS RED MEAT

  • UNSATURATED - FOUND IN PLAT-BASED SOURCES SUCH AS NUTS, SEEDS, AVOCADOS, AND VEGETABLE OILS, AS WELL AS SOME FISH, INCLUDING SALMON.

“GOOD” UNSATURATED FATS - MONOUNSATURATED AND POLYUNSATURATED FATS - LOWER DISEASE RISK. FOODS HIGH IN GOOD FATS INCLUDE VEGETABLE OILS (SUCH AS OLIVE, CANOLA, SUNFLOWER, SOY AND CORN), NUTS, SEEDS AND FISH.

peptides

PEPTIDES ARE short chain amino acids linked by peptide bonds. They promote the release of hormones and other messaging compounds in the body that influence our health, body composition, exercise performance and recovery, build muscle and help with fat loss.

PEPTIDES HAVE EMERGED AS INCREASINGLY IMPORTANT BIOLOGICAL ENTITIES CAPABLE OF TREATING DISEASES, REDUCING INFLAMMATION, MAKING FOODS MORE NUTRITIOUS, KILLING MICROBES, AND REVERSING AGING.

AS SUPPLEMENTS, THEY MAY HAVE ANIT-AGING, ANITI-INFLAMMATORY, OR MUSCLE BUILDING PROPERTIES. FOR THIS REASON, HEALTH AND COSMETIC PRODUCTS OFTEN CONTAIN DIFFERENT PEPTIDES.