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Chris Alvarez Beginners In Creating A Diet Calorie is a Unit of Energy Carbs - 4 calories per gram Protein – 4 calories per gram Fats – 9 calories per gram Should account for 45% - 65% (myfooddiary) Roughly about 225g – 325g on a 2,000 calorie diet Pasta, Bread, Rice, Milk, Potatoes, Baked Goods Fruits, Vegetables, Cereals, and Popcorn Moderation of Carbs ✔ BAD CARBS GOOD CARBS The second source of energy the body uses Highest caloric dense food in all food groups 20% - 35% calories from fat on 2000 calorie diet Problem we eat too much than too little Transports Vitamins A, D, E, and K (McKinley) Trans Fat Why there bad? Protein Should account for 10% - 35% of your diet 20 Amino Acids are complete proteins Foods that do not have 20 Amino Acids are incomplete The body needs proteins that it doesn’t make “Essential Proteins” 1 gram of protein for every 1 Kilogram of weight (Myfooddiary) Facts on Protein Builds muscle and cells Animal products contain most protein Nuts, beans, legumes, and milk also More information on protein click HERE! Drink Water! Eat food that are in most natural state Less processed foods will keep you on right track MODERATION is key! Don’t overeat on healthy foods you can still get fat Hmm not the smartest choice right? Correct, This is! 5 to 6 meals a day are ideal to keep the body going Eating three meals a day tends to cause binge eating Constant meals keep the metabolism up Burns more fat in the body by keeping metabolism up Every meal should meet guidelines to a healthy plate Government run website for your own BENEFIT! Use as a tool to continue eating healthy For more information click the link below Choosemyplate.gov This information can help you set your diet Making the proper decisions will pay off in the end Healthier life for yourself is the optimal goal Eating healthy can be done! The End “Protein Nutrition Facts – MyFoodDiary. “Protein Nutrition Facts – MyFoodDiary. N.P., n.d. Web, 18 Feb, 2014” “Facts about Fat.” – McKinley Health center. N.p.,n,d. Web. 18 Feb. 2014 “Carbohydrates Nutrition Facts – MyFoodDiary.” Carbohydrates Nutrition Facts MyFoodDIary. N.p.,n.d. Web. 18 Feb. 2014.