Nutrition Tips

How to Build your plate

  • Make water your drink of choice
  • Eat Protein foods
  • Have plenty of vegetables and fruits
  • Choose whole grain foods

Calories/ Energy

Macro-

nutrients

Caloric Values

Daily Caloric %

CHO

4 cal/gram

45-65%

PROTEIN

4 cal/gram

10-35%

FAT

9 cal/gram

20-30%

ALCOHOL

7 cal/gram

1-2/day

 

Tips to get you started on meal planning 

  1. Make a menu
  2. Plan at least one meatless meal a week
  3. Check your pantry, refrigerator and freezer
  4. Enjoy grains more often
  5. Avoid recipes that need a special ingredient
  6. Look for seasonal recipes
  7. Plan to use leftovers
  8. Make extras

How much calories do you need?

Calculate your Total Energy Expenditure

MEN

TEE = [(10 x weight kg) + (6.25 x height cm) – (5 x age) + 5]

WOMEN

TEE = [(10 x weight kg) + (6.25 x height cm) – (5 x age) – 161

Lb. to kg divide by 2.2

Inches to cm times by 2.54