MALES- 2200 calories

FEMALES- 1800 calories

SIX CLASSES OF NUTRIENTS:

Protein, Vitamins, Fats, Carbohydrates, Minerals, Water

CARBS: 45%-65% of Daily caloric intake

FATS:36 g- 62 g of fat

PROTEINS:56 g for average man

46 g for the average woman

PROTEIN SOURCES:

Seafood, white-meat poultry, beans and peas, eggs, milk, cheese, yogurt, nuts

CARBS:

A few examples of where you can get carbs include:

• bananas
• barley
• beans
• brown rice
• chickpeas
• lentils
• nuts
• oats

Good sources of fiber include wholegrain foods,

fruits, and vegetables. Fiber helps with digestion.

Saturated fats are solid at room temperature, while

 unsaturated fats are liquid at room temperature.

Simple carbohydrates are also known as sugars. They also exist in either a natural or refined form.

Natural sugars are found in fruits and vegetables.

Refined sugars are found in:

• biscuits, cakes and pastries
• chocolate
• honey and jams

Complex carbohydrates are often referred to as starch or starchy foods. 

They are found naturally in foods and also refined in processed foods.

Complex carbohydrates as natural starches are found in:

• bananas
• barley
• beans
• brown rice
• chickpeas

• 4 oz. broiled salmon w/ salt and pepper to taste (228 cal, 24.5g protein, 14g fat, 0g carb)
• 1/2 cup whole-wheat pasta (87 cal, 4 g protein, 0g fat, 19g carb)
• 1 cup steamed broccoli (55 cal, 4g protein, 0.5g fat,6g carb)
• 1/2 cup sautéed red peppers and onions w/ 1 Tbsp. olive oil (195 cal, 2g protein, 13g fat, 16g carb)
• 1 small kiwi (42 cal, 1g protein, 0g fat, 10g carb)