Gentle Movements for:
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Complex: Also called starchy carbs. They provide the best energy source of all carbohydrates.
Simple: Fruits, dairy products, table sugar, honey.
Fibrous: Green and vegetables.
These are part of the Complex Carbs, but unlike starchy and sugary carbohydrates, fibrous carbohydrates are not digested. These high-fiber foods suppress hunger, stabilize your blood sugar and they’re a vital source of micronutrients.
MacroNutrients Charts CARBOHYDRATES
Simple Guide to Oil
20-35% of your total daily calories should come from fat.
The nutrients the human body relies on for energy can be divided into 2 categories:
In these pages, we will be mainly focusing on the MACROS (see table below). Learning how much your body needs of these Macros, plus having a certain understanding of the process of metabolism, is the "secret" to any weight management program; lose or gain weight.
References & Links:
The Food and Nutrition Board of the Institute of Medicine National Academy of Sciences.
Dietary Guidelines for Americans 2010. U.S. Department of Agriculture U.S. Department of Health and Human Services.
Milk, cheese, yogurt.
|Table Sugar, honey.|
Proteins are amino acids that build and maintain muscles, organs and other tissues like hair, skin, and nails. They work as enzymes, hormones, structural tissue and transporting molecules.
About eight of the amino acids that are needed for making our tissue proteins must be provided by the food we eat. They are called “essential” because our bodies cannot produce them.
Source: Food and Nutrition board, Institute of Medicine, National Academies.
Recommended Dietary Allowance for Carbohydrates by Activity level
MacroNutrients Charts Protein
Sedentary Individuals: 40-50% of your total daily calories should be carbohydrates.
Exercises Regularly: 60% of your total daily calories should be carbohydrates.
Athletes or persons involved in heavy training: 70% of your total daily calories should be carbohydrates (3.5-4.5 grams of carbohydrate per pound of body weight).
Recommended CARBOHYDRATE Proportions by Goal & Population
Recommended Dietary Allowance for Fat
Our body needs fat in order to function properly. Fats help absorb vitamins A, D, and E, and they are vital for our nervous system - we cannot eliminate it completely from our diet. Just welcome the healthy fats and stay away from unhealthy fats.
There are four main types of fats:
Recommended Macronutrient Proportions by Age
Average sedentary man: 56 grams per day.
Average sedentary woman; 46 grams per day.
0.36 grams of protein per pound of body weight (0.8g per Kilogram of body weight).
0.45-0.68 grams of protein per pound of body weight.
0.54-0.82 grams of protein per pound of body weight
Teenage Athlete: 0.82- 0.91 grams of protein per pound of body weight
0.64-0.91 grams of protein per pound of body weight.
Recommended Dietary Allowance for Protein By Age
Carbohydrates provide the majority of energy in the diets of most people. In addition to providing easily available energy, carbohydrates are vehicles for important micronutrients and phytochemicals. They carefully regulate many parameters in the body, including glucose levels in the blood and gastrointestinal integrity and function.
Primary Functions Of Carbohydrates