While some nutritional rules apply universally, every individual has specific caloric needs. Needs are determined by a myriad of factors including age, height, weight, and activity level. The more active you are, the more food you need. However, what matters most is the QUALITY of the foods you eat.
Typically, a balanced meal should look like this:
- 1 Part Lean Protein
- 1 Part Whole Grain Carbohydrate
- Half the Plate filled with fruit and/or vegetables of different colors
Make sure you eat enough fruits and vegetables. Every single time you eat, make sure your plate is filled with a variety of colors!
To customize your calorie consumption, use the following simple calculations:
To Lose Weight: (current weight in pounds) x 10= total calories needed/ day
To Maintain Current Weight: (current weight in pounds) x 12.5= total calories needed/ day
To Gain Weight: (current weight in pounds) x 15= total calories needed/ day
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services
No comments:
Post a Comment