Food Info
Remember: Healthier food is naturally lower in calories than junk food, so you can actually eat more food when you eat healthier!
Protein Requirement Guidelines
There are two options to determine how much protein you should have in a day. Both formulas have ranges. Use the low end if you are in good health and sedentary. Use the higher end if you are under stress, recovering from illness, or involved in consistent and intense exercise.Option 1: You weight in kg (weight in pounds divided by 2.2) multiplied by somewhere in the range of 0.8 to 1.8 equals protein requirement in grams.
Option 2: You could judge protein intake as a percentage of total calories. Experts recommend somewhere between 15% and 30% of calories come from protein. (1 gram of protein = 4 calories)
Calorie budget multiplied by protein % divided by 4 = protein grams per day
Example: 1800 * 20% (.20) = 360 / 4 = 90 grams of protein per day
Whole Grains
Since grains are such a large part of most people’s diet, it is important that you try to make most of your grain choices whole grains. Grains are an important source of many nutrients including fiber, B vitamins and minerals, and whole grains contain much higher amounts of nutrients than refined grains. The fiber in whole grains reduces your risk of coronary heart disease and constipation, and even more exciting for most of us, helps you better manage your weight. For more info on whole grains check out the Whole Grains Council.
Ever wonder what these stamps on foods mean?
Here’s a pdf that explains them.
Healthy Snack Ideas
You can check out this list of snack ideas or
check out my reviews
for more low calorie and delicious snacks.
Low Calorie Recipe Sites
Try some of these site for low calorie recipes.Food Network
All Recipes.com
Eating Well
Recipe Zaar
Need more info?
“Eating
everything you want is not that much fun. When you
live a life with no boundaries, there’s less joy. If
you can eat anything you want to, what’s the fun in eating
anything you want to?”
— Tom Hanks