Nutrition Booklete

Basic Nutirtion
Fat per 1 gram has 9 calories
Protien per 1 gram has 4 calories
Carbohydrates per 1 gram has 4 calories
Alcohol per 1 gram has 7 calories
Want to cut calories? Here are a few tips for controlling your portion sizes.
 If you eat at a restaurant, ask for a container and take half of your meal home, or split
your meal with your dining partner.
 If you like to snack while watching TV, measure out one serving of your snack - don't
take a whole bag of chips with you into your TV room.
 Serve dinner by the plate, rather than family style (serving dishes on the table), you'll be
less tempted to load up on second servings if they're not right in front of you.
 Start your meal with a clear soup or green salad to ease your hunger a bit so that you
aren't as likely to over eat.
If cutting calories leaves you feeling hungry, add extra servings of nutrient-dense vegetables like
carrots, green beans and celery. While one-half cup of rice or pasta has about 100 calories, one-
half cup of green beans has only 14 calories.
Portion Control Tips
First you need to become familiar with serving sizes for the foods you eat every day. Packaged
foods always show the serving size information on the nutrition fact labels, usually in ounces or
in common kitchen measurements. Use an inexpensive kitchen scale, measuring cups and
measuring spoons to measure your portions of these foods at home until you feel comfortable
estimating serving sizes without them.
Foods like meats and fresh produce may not have nutrition fact labels, so you need to know that
one serving of meat, poultry or fish is about three ounces, and one serving of a fruit or vegetable
is usually one piece of the produce, one cup (chopped or sliced) or 3/4 cup of juice. Once you get
comfortable with understanding serving sizes, you can use that information to track your calories
accurately in a food diary.
Speeding up your Metabolism...or Basal Metabolic Rate (BMR).
Other factors that influence your BMR are height, weight, age and sex.
Step one is to calculate your BMR with the following formula:
Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Please note that this formula applies only to adults.
Calculate Activity
Step two: In order to incorporate activity into your daily caloric needs, do the following
calculation:
 If you are sedentary : BMR x 20 percent

 If you are lightly active: BMR x 30 percent
 If you are moderately active (You exercise most days a week.): BMR x 40 percent
 If you are very active (You exercise intensely on a daily basis or for prolonged periods.):
BMR x 50 percent
 If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR.
The result of this formula will be the number of calories you can eat every day and maintain your
current weight. In order to lose weight, you'll need to take in fewer calories than this result.
As you lose weight, you can re-calculate the formula to assess your new BMR.
This is a sample nutrition plan I'm eatting now for 2200 calories per day. The goal is to lose fat,
not gain muscle. I eat 7 times throughout the day. The goal is 50% of my calories from carbs,
34% from protein, and 16% from fat. I also drink a gallon of water throughout the day.
Every Friday morning I take new measurements and recalculate my total daily calorie needs. At
the end of this page is a chart of my progress so far.
Time Food/Activity Portion Calories Carb g Prot g Fat g

6:00 AM ECA
6:30 AM aerobics (30-40 minutes)
8:00 AM oatmeal 1 cup 283 54 10 3
milk 1 cup 84 13 8 0
10:30 AM milk 2 cups 168 26 16 0
whey protein 2 scoops 178 2 38 2
1:00 PM bagel 1 295 57 10 3
peanut butter 1 tablespoon 100 3 4 8
3:30 PM low fat yogurt 1 238 47 8 2
orange 1 64 15 1 0
6:00 PM chicken breast 5 oz 226 0 43 6
veggie 1 1/2 cups 85 12 7 1
butter 1 teaspoon 36 0 0 4
olive oil 1/2 tablespoon 63 0 0 7
Subtotal: 1820 229 145 36
non-workout night:
8:30 PM egg 1 73 1 6 5
egg whites 2 36 1 8 0
part skim cheese 1/4 cup 81 1 8 5
milk 1 cup 84 13 8 0
10:00 PM no fat cottage cheese 1/2 cup 76 4 15 0
green apple 1 84 21 0 0
Totals: 2254 270 190 46
47.9% 33.7% 18.4%

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Basic Nutirtion

Fat per 1 gram has 9 calories

Protien per 1 gram has 4 calories

Carbohydrates per 1 gram has 4 calories

Alcohol per 1 gram has 7 calories

Portion Control Tips

Step one is to calculate your BMR with the following formula:

Please note that this formula applies only to adults.

 If you are sedentary : BMR x 20 percent

Add this number to your BMR.

Time Food/Activity Portion Calories Carb g Prot g Fat g

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