Page 4 - The Skinny On Your Diet Plan

TABLE OF CONTENT

The Pyramid of Nutritional Importance........................... 7

What is food ..................................................................... 12
What is Food? ................................................................................ 12
What is Good Nutrition? ................................................................ 14
So, How do I Get and Stay Healthy? ............................................. 19

Calories ............................................................................. 21
Calorie Setting ................................................................................ 23
Calculating Physical Activity .......................................................... 26
Determining Your Goals ................................................................ 27
The Role of Calories ....................................................................... 30
Factors to Consider… ..................................................................... 34
Adjusting for Goals ......................................................................... 38
Adjusting Calorie Intake ................................................................. 39
Making Adjustments ....................................................................... 42

Macronutrients ................................................................ 46
What is Protein ........................................................................................ 48
How Much Protein do I Need? ............................................................... 53
What are Carbohydrates .......................................................................... 55
How Many Carbohydrates do I Need? ................................................... 58
Fiber ........................................................................................................ 62
What is Fat? ............................................................................................. 64
How Much Fat do I Need?....................................................................... 68
Alcohol Intake Guidelines ....................................................................... 69

Micronutrients & Water ................................................. 71
What are Micronutrients? ........................................................................ 72
Fruit and Veggie Intake ........................................................................... 75
Other Important Notes on Micronutrition ................................................ 76
Water Intake Guidelines .......................................................................... 78

Nutrient Timing and Meal Frequency ........................... 83
Optimal Meal Frequency – How Many Meals Should I Eat? .................. 85
Nutrient Timing – When Should I Eat? .................................................. 86

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