The  Truth  About  

Protein,  Fats  &  Carbohydrates  

Macronutrients:  Proteins,  Fats  and  Carbs   The  major  building  blocks  of  the  diet.  Micronutrients  include  Vitamins,  Minerals  and  Phytonu@ents  

 Proteins  are  the  building  blocks  of  the  body.     Fats  provide  a  source  of  energy.   Carbohydrates  provide  fuel  for  the  brain.      

Proteins

How Much is Enough? •  [Your  Weight  ÷  2.2]  *  0.8  =  Protein  grams   •  The  actual  requirement  for  most  humans  is  0.5  grams  per   kilogram  of  body  weight.   •  The  RDA  uses  0.8  as  a  safety  factor  so  there  is  already   extra  margin  built  in.  

Protein Content in Food Food (Serving Size)   Almonds (1 oz or 24 nuts)   Avocado (1 medium)   Beans, kidney (1/2 cup cooked)   Broccoli (1 cup cooked)   Lentils (1/2 cup cooked)   Oatmeal (3/4 cup cooked in water)   Rice, brown (1 cup cooked)   Soybeans (1/2 cup cooked)   Tempeh (1/2 cup)   Tofu, firm (1/2 cup)   Wheat, shredded (2 biscuits)  

Protein (g)   5.9   3.6   8.1   4.6   9.0   4.6   4.9   14.3   15.7   19.9   5.2  

Source: Bowes and Church’s Food Values of Portions Commonly Used, 15th edition, HarperPerennial, 1989.  

   

Protein Content in Animals Food (4 oz. Serving Size)   Chicken   Turkey   Beef   Ground Beef   Pork   Ham   Tuna   Salmon   Shrimp   Plain Yogurt (8 oz.)   Milk (8 oz.)   Cheese (1 oz.)  

Protein (g)   36   33   31   32   33   28   31   29   28   12   8   7  

Getting Plant Base Protein Breakfast   Cooked oatmeal (1.5 cup)  

9.2  

Soy milk (1 cup)  

6.6  

Orange juice (1 cup)