Sociology 1010 Intro to Sociology
Sociology 1010 Intro to Sociology
How To Create a
Healthy Meal Plan
One Fitness Camp
What are macronutrients?
Macronutrients are nutrients that provide
calories or energy.
Nutrients are substances needed fo
Other body functions.
“macro” means large
What three nutrients needed in large amounts?
Three macronutrients needed
in large amounts:
Each of these macronutrients
provides calories, the amount
of calories that each one
Carbohydrate = 4 calories per gram.
Protein = 4 calories per gram.
Fat = 9 calories per gram.
What does this mean?
This means that if you looked at the
Nutrition Facts label of a product and it said
12 grams of carbohydrate, 0 grams of fat,
and 0 grams of protein per serving, you
would know that this food has about 48
calories per serving
12 grams carbohydrate multiplied by 4
calories for each gram of carbohydrate = 48
Besides carbohydrate, protein, and fat the
only other substance that provides calories
Alcohol = 7 calories per gram.
Alcohol, however, is not a macronutrient
because we do not need it for survival
Why do we need
carbohydrates to survive?
Carbohydrates are the macronutrient that we need in the largest
USDA, 45% - 65% of calories should come from carbohydrates.
We need this amount of carbohydrate?
Carbohydrates are the body’s main source of fuel.
Carbohydrates are easily used by the body for energy.
All of the tissues and cells in our body can use glucose for
Carbohydrates are needed for the central nervous system, the
kidneys, the brain, the muscles (including the heart) to function
Carbohydrates can be stored in the muscles and liver and later
used for energy.
Carbohydrates are important in intestinal health and waste
low-glycemic carbohydrates helps keep your blood sugar steady
and makes for a more sustained energy release.
How many carbohydrates
should I consume per day?
The amount of carbohydrates you need really depends on
your activity level and metabolism.
For weight loss,
Women should have two - three servings of starchy
carbohydrates from whole grains and at least one fruit or
vegetable serving each meal
Men should have three - four servings of starchy carbs from
whole grains and at least one fruit or vegetable serving each
Where are carbohydrates
Carbohydrates are found in starchy foods
A certain types of carbohydrates that our body cannot digest.
These carbohydrates pass through the intestinal tract and
help to move waste out of the body.
Diets that are low in fiber have been shown to cause problems
such as constipation and hemorrhoids and to increase the risk for
certain types of cancers such as colon cancer.
Diets high in fiber
decrease risks for heart disease
help lower cholesterol.
Foods high in fiber include whole grain products, fruits, and
Women need approximately 30g/day
Men need approximately 38 to 40g/day
Why do we need protein to
10% - 35% of calories should come from
We need protein for:
Growth (especially important for children,
teens, and pregnant women)
Making essential hormones and enzymes
Energy when carbohydrate is not available
Preserving lean muscle mass
They provide a longer release of energy
than carbohydrates, helping you to feel
more satisfied when you eat them.
Protein is found in:
In smaller quantities in starchy foods and vegetables.
Why do we need fat to survive?
Although fats have received a bad
reputation for causing weight gain, some fat
is essential for survival.
According to the USDA 20% - 35% of
calories should come from fat.
We need this amount of fat for:
Normal growth and development
Energy (fat is the most concentrated
source of energy)
Absorbing certain vitamins
like vitamins A, D, E, K, and carotenoids
Providing cushioning for the organs
Maintaining cell membranes
Providing taste, consistency, and stability to
Fat is found in:
butter and margarine
There are three main types of
Saturated Fat – Bad
Trans Fat – Bad
Unsaturated Fat – Good
Saturated Fat and Trans Fat
increase your risk for heart disease.
Replacing Saturated and Trans Fat in your diet with
Unsaturated Fat decrease the risk of developing heart
Saturated Fat is found in foods
Trans Fat is found in:
Unsaturated Fat is found in:
20-30 % of your daily calories should come from fat,
especially from good unsaturated fat found in this list.
Women on a 1600 calorie diet = 320 to 480 calories from fat pre
Men on a 2000 calorie diet = 400 to 600 calories from fat per day
Macronutrients are very important they are
not the only things that we need for
Our bodies also need water (6-8 glasses a
day) and Micronutrients.
Micronutrients are nutrients that our bodies
need in smaller amounts, and include
vitamins and minerals.
Learning how to balance the nutrients in your meals is an
essential part of losing weight successfully
For a diet to be truly balanced it must contain a mix of
Carbohydrates – starch – low glycemic
Protein – lean sources
Fat – Mostly Unsaturated
When you incorporate a variety of food groups into your
meals, you help stabilize your blood sugar and supply your
body with a more complete nutritional load of vitamins and
Eating balanced meals is clearly a great approach to longterm weight loss. And the best part?
The rules are simple enough that you don’t have to put too
much thought into it at mealtime, nor do you need to break
out the calculator whenever you eat.
Healthy Meal Planning
Cook Books & Magazines
Buy Cook Books that include calorie count for each recipe
Jennie- O Turkey bacon - Protein
Ezekiel bread - Carb
Fruit – Fiber & Carb
Chicken breast- Protein
Brown rice- Carb
3 fish oil capsules- Fat
1 scoop whey protein powder - Protein
14g raw almonds - Fat
3 fish oil capsules
½ scoop protein powder- Protein
½ cup (measured by weight) 1% or fat free
25g natural peanut butter- Fat
115g Shrimp- Protein
1tsp extra virgin olive oil- Fat
1 cup fibrous veggies or leafy green salad –
Post Workout Meal
1 scoop protein powder- Protein
Any low-fat Carbohydrate to total approximately
30-32 of carbohydrate while not exceeding 160
calories - Carb
Ground beef 97% lean
99% Fat Free Ground
Turkey Jennie -0
Beef Flank Steak
Rib –Eye Steak
Pork Boneless center cut
Egg whites liquid
Turkey Bacon Jennie-o
Cottage Cheese, fat free or
0 % Plain Greek Yogurt
Whey protein Powder
Whey isolate protein
Multi grain flat bread
Cream of wheat, whole
Pasta, Barilla whole Grainpenne
Granola, Bear Naked Fit
Nature’s own 100 %
Ezekiel sprouted bread
Pita Pocket Multi Grain
Cous Cous, Lumberg Plain
Brown rice pasta
Red and black beans
Past No Yolk
Pinto and Black fat freeRefried beans
Extra Virgin Olive oil
Nut Butters’ (natural)
Almond butter etc