This my plan for my balanced diet...
Saturated/Hydrogenated Fat
min = 0
max = 10% = 200 cal = 22g
Unsaturated Fat
min = 5% = 100 cal = 11g
max = 15% = 300 cal = 33g
(real max maybe 30%)
(Already get 2g from Flaxseed and Fish Oil softgels)
- add peanuts. 1/2 cup = 13g
- add corn chips?
- add tuna. 3oz = 1g
- add avocados
- add almonds
Protein
~0.5g/lb = 100g = 400 cal
min = 80g = 320 cal
max = 120g = 480 cal
- take calcium w/protein
- tuna. 3oz = 19g
- chicken breast 5.4oz = 32g
- peanuts. 1/2 cup = 7g
- protein shake = 24g
- ON bar = 20g
Fiber
(undigestable complex carbs)
min = 20g = 0 cal
max = 35g = 0 cal
"The best sources are fresh fruits and vegetables, nuts and legumes, and whole-grain foods."
- cereal (raisin bran)
Soluble Fiber
- psyllium husks, oats, fruit flesh
- metamucil on cereal 3.4g
- add oat bran supplement! 3.4g
- add apple! 3.3g
- add peanuts! 1/2 cup = 2g
- add strawberries
Insoluble Fiber
- fruit skin
- brown rice
- carrots 100g = 2g
- whole grains
Alcohol
min = 0
max = 2 drinks
goal: 1 drink a day (~100 cal)
- take 600ug Folic Acid
Other Carbs
goal: 2000 - above calories
approx: 2000
-200 (sat fat)
-300 (unsat fat)
-400 (protein)
-100 (beer)
= 1100 cal from Carbs
- mainly fruits, vegs, brown rice...