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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.