PBGH
11
Protein
Carbs
FAT
Chicken & Mango Sandwich
with Avocado Spread
-2 Slices whole grain bread (140 calories)
-1/2 Avocado (115 Calories)
-Small handful arugula or spinach (10 calories)
-2 Ounces grilled chicken breast (85 calories)
-1/2 Mango (100) calories
-1/4 Inch slice red onion (5 calories)
-1/4 Red pepper slices (10 calories)
-Salt & Pepper to taste
Mash 1/2 avocado with a pinch of salt & pepper. Spread on two slices of whole grain bread. Pile fresh red peppers, mango, red onion, and arugula on bread. Add 2 ounces lean grilled chicken breast. Add pepper to taste. Enjoy!
The average male should eat .36 grams of protein per pound of body weight.
The average female should eat .36 grams of protein per pound of body weight.
Protein is a macronutrient that helps the body with metabolic processes, stimulus response, and the rebuilding of muscle.
Great sources of Protein include
-Lean deli meats: Turkey, Ham
-Eggs (specifically egg whites)
-Beans: Black, white, pinto, lentils, kidney, you name it!
-Nuts - Almonds, pistachios, walnuts, pecans
45-65% of your diet should come from carbohydrates. That's at least 130 grams of carbs per day!
Carbohydrate is a macronutrient that helps the body with energy levels, insulin balance, and essential bodily functions.
Healthy Carbs mean a Healthy Body
-Look for high fiber!
-Look for whole grains!
-Look for fruit!
-Look for unprocessed!
Fat is essential! Fat is not bad! Fat can be good!
35-35% of diet should be fat!
Fat is a macronutrient that helps the body store energy, transport vitamins, and help with basic bodily buidling processes.
The FACTS on FAT
-Limit Saturated Fat
-Limit Trans Fat
-Look for Unsaturated Fat
-Look for Omega 3's & 6's