The Nutritional Packet

Size: px

Start display at page:

Download "The Nutritional Packet"

Milo Thomas
5 years ago
Views:

1 The Nutritional Packet

2 Number of Calories Per Day Calories Needed For Your Weight In order to find out how many calories you need in a day you must use a precise measurement. This is done by using the same method registered dietitians use, the Harris Benedict Equation. To male this equation easier Convert your weight from pounds to kilograms. Take you weight in pounds and divide it by 2.2. For example: 190lbs/ 2.2 = 86.3 kg. Convert you height from inches to centimeters. Take you height in inches and multiply it by From example 67 in x 2.54 =170.1 cm. Listed below are the equations for both men and women in order to calculate your Basal Energy Expenditure (BEE). You BEE is the amount of energy you need in order to maintain you weight with no activity level. Therefore you BEE is also equal to your total calories needed when you are active and trying to lose weight. Males: 66 + (13.7 x weight in kg) + (5 x height in cm) (6.8 x age in yrs) = BEE (in calories) Females (9.6 x weight in kg) + (1.8 x height in cm) (4.7 x age in yrs) = BEE (in calories) Number of Calories Per Meal After calculating you BEE (Basal Energy Expenditure or target daily caloric intake for fat loss), you have to break up your calories into at least 6 meals a day. This is simple enough. For example if your BEE is 1300 the 1300 calories divided by 6 meals 216 calories per meal. Converting Calories into Grams of Protein Carbohydrate and Fat We now have to figure out how many grams of protein, carbohydrates and fat into each meal by dividing the calories among the macro nutrients, i.e. proteins, carbohydrates and fats. These percentages should not be followed for more than 16 weeks at a time. Protein 40-45% Carbohydrate 45-50% Fat 10-15% (*A minimum of 10% is required a serious essential fatty acid deficiency can develop, Note these percentages happen to work well for me but everybody is different and you may have to modify these percentages slightly*)

3 Let us assume that the person dieting needs 216 calories per meal, 40% protein, 50% carbohydrate, and 10% fat. The following formulas would be used. Macro Total Calories X % = Calories Nutrient Per Meal Protein 216 X 40 = 86 Carbohydrates 216 X 50 = 108 Fat 216 X 10 = 22 (*Convert these calories into grams by diving each one by it caloric content as stated earlier) Macro Nutrient Calories Per Gram Protein 4 Carbohydrates 4 Fat 9 The final step: MACRO Calories Divided By Calories Per = Grams Nutrient Per Meal Gram Protein 86 / 4 = 21 Carbohydrate 108 / 4 = 27 Fat 22 / 9 = 2 Now you know the exact number of grams of protein, carbohydrates, and fat that should be eaten at each meal. Preparing the Right Meal Okay, now you know the grams for each meal macron nutrient for each meal, but you need to know what the best foods are for losing body fat. Listed below are the best sources of each macron nutrient excluding fat because it is in lean meats and protein powders you are eating. Combine any three, one from each column and you have your meal. Portion size will depend on the amount of grams you are permitted at each meal. Proteins Carbohydrates Fiber Turkey Breast Oatmeal Broccoli Designer Protein Powder Rice Kale Chicken Breast Whole Wheat Bread Spinach Tuna Baked Potato Bell Pepper Sole or Flounder Rice Cake Cauliflower Red Snapper Grits Brocco Flower Perch Cream of Wheat Green Leafy Lettuce Halibut Farina Romaine Lettuce Egg Whites Pasta Collard Greens

4 Fiber 1. Fiber aids slow down the digestion of carbohydrates which has a direct effect on insulin. 2. Fiber from vegetables releases medium chain triglycerides in the intestines which act as a good source of fuel without the worry of fat deposition. This is especially good when carbohydrates and fat levels are extremely low. 3. The kind of fiber I recommend is from cruciferous vegetables (broccoli, kale, spinach, cauliflower, bell peppers, and green leafy vegetables) which are nutrient dense with little to no calories. 4. Last but not least, fiber prevent constipation. Monitoring Your Progress It is very important to monitor your progress accurately. Track your weight with a scale, your measurements with a tape measure, and your body fat percentage with skinfold calipers or another accurate measure is the mirror. Of course the most accurate measure is the mirror. If you are looking defined you will know it. However always get another critical opinion that will tell you the truth regardless of how cruel it is. Even if you are doing everything right your body doesn t always respond like you want it to. This is the purpose for continually monitoring your progress. If you are not losing body fat as quickly as you like add aerobic exercise to your routine doing 20 minutes per workout separate from your weight training, initially do the aerobic exercise 2-3 times per week. If your body fat still has not decreased increase the aerobic 4-5 times a week. On the other hand you may lose weight too rapidly which can accompany muscle loss. In this case you would slightly increase your protein and carbohydrate intakes. Any alternatives should be done in small increments and recorded carefully. You must accurately record every detail what you eat, how you train, your body weight your body composition, your measurements, and how you feel. If this process seems a little complex it is. Dieting is a science and each body has slightly different laws by whom they function. However we are all alike in how we gain and loss body fat. It is merely a question of how much or how little we need to obtain the desired result.

5 Sample Meal Plan Date: Weight: Time 8:00 AM 10:00 AM 12.:00 PM 2:00 PM 6:00 PM Food and Grams Calories Protein Fat Cabs NA K Quantity (grams) (grams) (grams) (Mgs) (Mgs) Egg Whites Oatmeal Mushrooms Total Chicken Breast Kidney Beans Green Beans Total Tuna (canned) Baked Potato Broccoli Total Egg Whites Carrots Total Round Steak /2 oz or less Tomatoes Lettuce Cucumbers Red Peppers Total Daily Total

6 Sample Meal Plan Date: Weight: Time Food and Quantity Grams Calories Protein (grams) Fat (grams) Cabs (grams) NA (mgs) K (mgs) Daily Total Notes:

7 GRAMS OUNCES POUNDS ounces = 28 grams 1 pound = 16 ounces = 454 grams

8 How to Take Supplements SPARK If you are needing a quick pick me up this drink will do it for you. It was designed to help give you great mental clarity and focus. The packs of SPARK need to be mixed with 8 ounces of water. It is easier to mix in a bottle of water. Make sure that you shake it well to ensure everything is dissolved. This drink is basically an energy drink. MNS Metabolic Nutrition System comes in three different systems. Over 80 ingredients in each daily dosage. More Energy~ Platinum anyone can take this product (It is a 10 on energy and a 8 on appetite control.) Appetite Control~ Gold (A Perfect You Daily Pack) people who deal with bad eating habits like snakes, cokes, candies, etc (It is a 10 on appetite control and an 8 on energy). If you need a daily vitamin Yellow anyone who can take a pill or someone who s taking meds can take this one. (It is a 5 on energy and a 5 on appetite control). The silver pack need to be taken minutes before breakfast and lunch. These help boost your metabolism to get your body into the fat burning mode. When you take the silver packs you want to make sure you eat protein in your meal. A PERFECT YOU SHAKES The perfect meal replacement shake. This shake has 25 grams of predigested proteins, which means that you digestive, system gets the benefits of the protein faster. It is also pack 26 grams of carbs, which makes it a well-balance meal. The SHAKES are best when taken for breakfast. How to make the shake Mix in a blender the contents of the shake pack about 8-10 ounces of water and about a half of cup of ice. You can add any fruit that you like to this as well bananas, strawberries, etc. Drink for breakfast. FIBOTANE Fat grabber (take 30 minutes before a high fat meal and it will grab the saturated fat out of the meal and you will pass it. This can also be taken before bedtime to pull stored fats and toxins out of your body while sleep.

9 SWEETEASE- Take when you eat carbs (this help eliminate carbs and sugars from turning into stored fat). If you eating a meal that is high in carbs or sugar. CATALYST- Was designed to protect your muscles (this helps you keep lean muscle mass while you loose weight). This product was designed for the USA Olympic Wresting Team.

10 Flavorful Ideas The following are tips and guidelines to assist you in eating healthy Seasonings Use these foods to flavor the food you eat but use them SPARINGLY! Equal Sweet and Low Molly MoButter Butter Buds Traditional Seasonings Vegit/Spike Bragg liquid Aminos Vinegar Lemon/Lime juice Imitation vanilla Salsa Mustard Coco Powder Non-fat Mayonnaise Non-fat Miracle Whip - great sweetner does not bake well -another sweetner best for baking -comes in a variety of flavors great on veggies -a different version of Molly MoButter -basil, oregano, garlic, cumin, cinnamon, etc. -pre-mixed seasoning great on veggies and meat -all purpose seasoning just like soy sauce -use on lettuce as a dressing or on hot veggies -use to flavor fish or veggies -great with equal when sweetening foods -use for dipping veggies, meat and egg whites -use for dipping veggies and meats -great with equal when sweetening foods -use for dipping veggies -use for dipping veggies Drinks What you can drink with meals or between meals Water Tea Coffee Diet Soda Flavored Water -traditional or herbal -no cream; sweeten with Equal or Sweet and Low -any version -any version sugar free

11 Starchy Carbohydrates Food Amount Calories Protein Fat Carbs Na K Barley 50g g g g Beans, Lima 50g g g g Beans, Red 50g g g g Blackeye Peas (frozen) 50g g g g Corn (sweet, raw) 50g g g g Corn (sweet, frozen) 50g g g g Flour, Wholewheat 50g g g g Lentils 50g g g g Food Amount Calories Protein Fat Carbs Na K Oatmeal (rolled oats)

12 50g g g g Pea (frozen) 50g g g g Popcorn (popped ho air no salt added) 50g g g g Potatoe, White 50g g g g Rice Brown (unboiled) 50g g g g Rice Long-Grain uncooked) 50g g g g Rice, White (uncooked) 50g g g g Squash, Acorn 50g g g g Food Amount Calories Protein Fat Carbs Na K Squash, Butternut 50g g g

13 200g Squash, Winter 50g g g g Sweet Potato 50g g g g Wheat, Shreadded 50g g g g Tomatoes 50g g g g Food Amount Calories Protein Fat Carbs Na K Yams 50g g g g

15 Food Amount Calories Protein Fat Carbs Na K Aparagus 50g G G G Bamboo S 50g g g g Gr. Beans 50g (fresh) 100g g Gr.Beans 50g (frozen) 100g g g Broccoli 50g (fresh) 100g g g Brussel 50 g Sprouts 100g g g Cabbage 50g g g g Carrots 50g g g g Cauliflower 50g g g g Celery 50g g g g

16 Food Amount Calories Protein Fat Carbs Na K Cucumber 50g g g g Eggplant 50g g g g Lettuce 50g (iceburg) 100g g g Mushroom 50g g g g Okra 50g g g g Peppers 50g (green) 100g g g Peppers 50g (red) 100g g g Spinach 50g (fresh) 100g g g Squash 50g (summer) 100g g g Zucchini 50g g g g

18 Food Amount Calories Protein Fat Carbs Bass 50g g g g Bluefish 50g g g g Catfish 50g g g g Chicken 50g Breast 100g g g Cod 50g g g g Crab 50g (steamed) 100g g g Egg White 50g g g g Egg yolks 15g yk = 15g 30g Haddock 50g g g g Halibut 50g g g g

19 Food Amount Calories Protein Fat Carbs Herring 50g g g g Lobster 50g g g g Perch 50g g g g Pike 50g g g g Pollock 50g g g g Red 50g Snapper 100g g g Round 50g Steak 100g % lean 150g g Scallops 50g g g g Shrimp 50g g g g Smelt 50g g g g

20 Food Amount Calories Protein Fat Carbs Swordfish 50g g g g Tuna 50g (not 100g canned) 150g g Turkey 50g Breast 100g g G

My Diabetic Meal Plan during Pregnancy

My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and s throughout the day to help control your blood sugar. This also helps you get in enough