Percentage of carbohydrates in diet
Two oatmeal cookies with raisins Glass of water, hot tea or black coffee. Protein and fat, the other two macronutrients, should account for between 10 to 15 and 20 to 35 percent of your calories, respectively. Carbohydrates provide a tremendous source of energy to your body. If you eat this whole menu, you get about 2,150 calories, with 51 percent of those calories coming from carbohydrates, 21 percent from fat, and 28 percent from protein. Carbohydrates should generally make up a higher percentage of your diet than other macronutrients. Two slices whole wheat bread with two tablespoons jam (any variety of fruit) One cup non-fat milk Glass of water. Excessive amounts of any type of sugar can be harmful to your health, potentially resulting in weight gain, diabetes and cardiovascular problems. One banana One cup plain yogurt with two tablespoons honey Glass of water. Your body can use the carbohydrates you consume as an immediate source of energy, or it can store them in the muscles and liver for later use in the form of glycogen. A turkey sandwich (six ounces of turkey breast meat, large tomato slice, green lettuce and mustard on two slices of whole wheat bread One cup low-sodium vegetable soup Glass of water or zero-calorie soft drink. Carbohydrates exist in several forms, and each affects your body differently. One cup blueberries Two tablespoons whipped cream (the real stuff -- whip your own or buy in a can) Glass of water. This meal plan will help you follow a healthful diet for a whole week. If you get a high level of activity each day, you will want to favor the higher end of the scale to help replenish depleted glycogen stores. Finally, you can adjust your calorie intake by eliminating snacks if you want to lose weight or eating larger snacks if you want to gain weight. Try to consume mostly natural sugars and limit your total sugar intake to 150 calories a day if you are a man, and 100 if you are a woman. Each day includes three meals and three snacks and has a healthy balance of carbohydrates, fats, and proteins.
Finding the optimal balance of these three macronutrients is as much art as it is science, but according to British track and field coach Brian Mackenzie, the ideal blend is 57 percent carbs, 30 percent fats and 13 percent protein. One whole wheat English muffin with two tablespoons peanut butter One orange Large glass (12 ounces) non-fat milk One cup black coffee or herbal tea. One medium bran muffin One serving turkey breakfast sausage One orange One cup non-fat milk One cup black coffee or herbal tea. One cup steamed broccoli One cup brown rice Halibut. Lunch includes chicken noodle soup and an apple. Ulmer holds a Master of Science in exercise science from the University of Idaho and a Bachelor of Science in psychology from Washington State University. Desserts, sodas and packaged foods generally contain added sugars. One cup carrot slices Three tablespoon hummus One-half piece of pita bread Glass of water or herbal tea. Starches are composed of multiple sugar molecules and are referred to as complex carbohydrates. Five-ounce sirloin steak One cup mashed potatoes One cup cooked spinach One cup green beans One glass beer (regular, lite or non-alcohol) Sparkling water with lemon or lime slice. He is a certified strength-and-conditioning specialist with the National Strength and Conditioning Association. Carbohydrates are compounds composed of water, hydrogen and carbon. Low sodium chicken noodle soup with six saltine crackers One medium apple Water or zero-calorie soft drink. One fresh pear One cup flavored soy milk Glass of water, hot tea or black coffee. Sugars are the simplest forms of carbohydrates and generally produce an immediate rise in your blood sugar levels. You can find natural sugars in products like fruit, vegetables and milk. A fairly common recommendation is that carbohydrates should account for anywhere between 45 and 65 percent of your total calories. One cup (about 30) grapes Glass of water or herbal tea.
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