After my last post, there was a question about how much of each food group one should eat. For a balanced meal, it's important to never eat a protien alone and never eat a carbohydrate alone.
Here is the breakdown:
Protein consumption
In general, you should eat a minimum of 1.0 to 1.25 grams of protein for every kilogram you weigh per day.
To Calculate: Divide your weight in pounds by 2.2. This is your weight in kilograms. Then multiply your weight in kilograms first by 1.0 then by 1.25. This is your minimum range. Next divide each amount of protein in grams by 7 to obtain ounces of protein you should eat each day.
Example of a person who weighs 150 pounds:
First find weight in kg:
150/2.2=68.2
Multiply weight to find range
68.2 x 1.0=68.2
68.2 x 1.25=85.25
Divide range by 7 to find range in ounces
68.2/7=9.8
85.25/7=12
Therefore, a person who weighs 150 pounds should eat 10 to 12 ounces of protein per day. If this person is an "A" eating 5 times a day, he or she should eat 3 ounces per meal and 1 ½ ounces per snack.
Fat consumption
Limit or avoid saturated fats
Avoid trans fat (hydrogenated or partially hydrogenated fats)
Eat small amount of healthy fats in every meal
Carbohydrate consumption
If you’re trying to loose weight, 25 grams of carbs 3 times/day and 15 grams 2 day.
Otherwise, 35 to 40 grams per meal, with no more than 15 grams per snack.
Leafy green veggies:
Eat as many veggies as you like, and if they are not a “starchy” vegetable you do not need to count them as part of your carb consumption. Remember that the more vibrant the color of your vegetable, the more nutrients it contains that bring health to your body.
