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Chris Alvarez Beginners In Creating A Diet Fitness 101

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Chris Alvarez

Beginners In Creating A Diet

Fitness 101

Goal Setting

Dreams vs. Goals

Live SMART

Designate a Goal

Page 3: 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

If You Don’t Know Calorie is a Unit of Energy

Carbs - 4 calories per gram

Protein – 4 calories per gram

Fats – 9 calories per gram

Carbohydrates 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

http://www.doctoroz.com/videos/good-carbs-vs-bad-carbs

Fats

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)

Page 8: 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

Why there bad?

Saturated Fats

Trans Fat

http://www.mckinley.illinois.edu/handouts/facts_about_fat.htm

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)

Page 11: 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

Facts on Protein

Builds muscle and cells

Animal products contain most protein

Nuts, beans, legumes, and milk also

More information on protein click

HERE!

http://www.myfooddiary.com/Resources/nutrient_facts/nutrient_protein.asp

Page 12: 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

Some Tips

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

Drink Water!

Page 13: 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

Page 14: 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

Hmm not the smartest choice right?

Page 15: 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

Correct, This is!

Page 16: 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

Eat Throughout The Day

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

Page 17: 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

MY FOOD PLATE

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

http://www.choosemyplate.gov/

Page 18: 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

Put the Pieces together

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!

Page 19: 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

Now Its Up To You

Page 20: 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

The End

Page 21: 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

Reference Page

“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.

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“Carbohydrates” Do you ever: Think of carbs as providing nothing but calories to the body? Wonder…

Nutrition: The Competitor’s Edge...Myth #1: Eating dietary fat makes you fat. Dietary fat does contain more calories per gram (9 calories/gram) than either carbohydrate or protein

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Dana Carpender's NEW Carb and Calorie Counter-Expanded, Revised, and Updated 4th Edition: Your Complete Guide to Total Carbs, Net Carbs, Calories, and More

starters/ small plates...2020/07/07 · aeng 731 calories 36g fat 54g carbs 45g protein ofu 623 calories 37g fat 38g carbs 33g protein e bag 273 calories 22g fat 15g carbs 5g protein

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The best a chance to eat carbs food and low calories protein shake to reduce fat and obtain muscle

THE LIVONGO GUIDE TO Plant-Based Eating Bonus: …...5 STARCHES (CARBS) One serving contains 15 grams of carbs and around 80 calories Bagel ¼ large bagel (1 oz) Beans (black, garbanzo,

South Suburban Family Medicine Carb Counterdenversdietdoctor.com/atkinscarbcounter.pdf · Alcohol Portion Food Item Total Carbs (g) Fiber (g) Net Carbs (g) Fat (g) Protein (g) Calories

ZERO CALORIES ZERO CARBS THE WORLD’S NON-GLYCEMIC … · 2020-02-14 · Ingredients: Inulin Soluble Fiber, Organic SteviaExtract SweetLeaf Stevia® Sweetener has zero calories,

Fat Burn Build Muscle Diet - Amazon S3Carb Cycle Diet for Muscle Gain & Fat Loss Total Calories 1614.24 Day 1 Low Carb Day Proteins Fats Carbs Calories MEAL 1 MEAL 2 MEAL 3 MEAL 4

LIVING A PLANT BASED LIFESTYLE AND DEBUNKING THE MYTHS · 2019-09-07 · They supply 4 calories per gram, the same as protein. Fat has more than twice as many calories (9 per gram)

Carbohydrates Main source of energy A lack of carbs leads to fatigue and loss of Na, K, and H20 (electrolyte depletion) 4 Calories per gram

South Suburban Family Medicine Carb Counter · Cheeses Portion Food Item Total Carbs (g) Fiber (g) Net Carbs (g) Fat (g) Protein (g) Calories 1 piece American cheese, 2/3 oz slice

PROTEINS - Mission BBQ · NUTRIENTS Per Serving Per 100g BASIC COMPONENTS Gram Weight (g) 340.19 100.00 Calories (kcal) 989.73 290.93 Calories from Fat (kcal) 648.29 190.57

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Fats: the high powered nutrient 1 Gram of Fat contains 9 calories of Energy per gram! That’s over twice as much as Carbohydrates and Proteins!

Sago as a Functional Staple Food...Sago Starch Tapioca Starch Wheat Flour Rice Flour Calories 350 kCal 349 kCal 332 kCal 359 kCal Fat 0.04 gram 0.6 gram 1.5 gram 0.7 gram Protein 1.15

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Why do we eat?. Carbohydrates are used for energy. 1 gram = 4 Calories 1 gram = 4 Calories 50%-60% of 50%-60% of your diet should your diet should be

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chris alvarez beginners in creating a diet calorie is a unit of energy carbs - 4 calories per gram...

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