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Wednesday, April 28, 2010

FAT, PRO, CHO.....huh?


A Macronutrient in simple terms is a compound required in large amounts by the body. Even simpler, Carbohydrate, Protein, and Fat. When eaten together the term "balanced meal" is used. All food (not alcohol), regardless of its shape, size, or nutrient content can be categorized as one of the three Macronutrients (yes, even candy has it's
place). So it is important to actually "balance" your
meal in a nutrient-dense, healthful way.
Breakdown of Calorie Yields of Macronutrients
Carbohydrates(4cal/ gram)
Protein(4 cal/ gram)

Fat(9cal/ gram)

*Fun Fact*
Alcohol(7cal/ gram)
Although alcohol has a caloric value,(a pretty high one at that) 
it is NOT a Macronutrient because it is not necessary for human survival.
There are choices to make when choosing from each category...
Carbohydrates or "Carbs" can be categorized and refined or complex.
Proteins can be derived from plants or animals.
Fats can be unsaturated or saturated (or worse, trans).
How do you know which types to choose?
Maintenance and/or reduction of Weight, Cholesterol, Blood Sugar, Blood Pressure
(aka to feel and look great) you should always choose:

Complex Carbs: Whole grains: Quinoa, Brown Rice, 100%Whole Wheat, Sweet Potato, Steel Cut or Whole Grain Rolled Oats.

Lean Proteins: Most Seafood, Turkey and Chicken Breast, Eggwhites/ Egg Substitute(an occasional whole egg is okay), Beans, Lentils, Lean cuts of beef and pork (Sirloin, Tenderloin, Top Round), Whey Protein (best choice post-workout), lowfat/ fatfree Dairy.

Poly/ Monounsaturated Fats: Avocado, Olives, Olive Oil, Canola Oil, Flax, Sesame, Walnuts, Almonds, Dark Chocolate, Salmon.
On the opposite side of the spectrum...
These items should rarely, if ever, be consumed..

Refined Carbs: Breads, pasta and all baked goods made with bleached, enriched or fortified flours, white rice, sugary juices.

Full Fat Protein: Full Fat Dairy, Fatty cuts of meat (ribeye,dark meat) Meat bi-products (salami, pepperoni).

Saturated and Trans Fats: Baked items containing (Margarine, Shortening, Hydrogenated Oils, Vegetable Oil) Deep Fried..err..anything, Chips, Non-dairy Coffee Creamer, Cool Whip.

This information is not meant to scare you. It is meant to ENCOURAGE and EMPOWER you to
Nutrition labels are good indicators of nutrient content as well but it is more important for disease prevention to reference the ingredients! If it is wrapped in a package, it requires a label and that label is your guide to feeling good and saving your own life.

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Stay Well