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)