Just helping people to become healthy

fitflower20

Well I know I'm certainly not a professional health consultant or dietician but I just want to share my love for nutrition and I'm in no way thinking I'm a registered dietician or anything. I just want to help people (who don't understand good nutrition) out with the basics.

Hornsby

Care to explain the basics?

fitflower20

Fat intake 20-35% of daily kcal. Provides most energy at 9kcal/g.
Protein intake 10-35% of daily kcal. Provides energy at 4kcal/g.
Carb intake 50-60% of daily kcal. Provides energy at 4kcak/g.
Needs are met by combination of high and low quality proteins, nutrient dense foods, and vitamins/minerals.
Everyone's energy needs are different and are based on many contributing factors. There are DRI equations that estimate those energy needs.
Like I've said, I'm not a professional at this. I've got plenty of notes on this and can look up things to further explain for anyone who doesn't understand.

Liftng4Lis

Those percentages don't add up.

I'm good, thanks.

SherryTeach

The percentage ranges add up just fine. The tiny error is in someone new to the community (and young) being somewhat tone deaf in advising us. Quite a few of us have been here for years and studied nutrition extensively.

DavPul

FoxyLifter

Here's some info I've gathered over the past couple of years:

The thread that changed my life: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here

Prefer a video: https://www.youtube.com/watch?v=uW6SvIbmyAs
(my new favorite youtube channel)

~For weight loss: calories in < calories out.
~For body composition: get enough protein and lift heavy.
~For overall health: get enough fat, micronutrients, water, rest, maybe some cardio.
~For your sanity: don't eliminate a whole group of foods for no medical reason.

Moderation, variation, and no unnecessary elimination!

Whether or not you can pronounce a food ingredient has absolutely no relevance to it's safety.

Low calorie does not equal healthy and high calorie does not equal unhealthy. You shouldn't look at individual foods as "healthy" or "unhealthy". You should rather look at a total diet as a whole.

Once our nutrient needs are met, we don’t get extra credit for eating more nutritious food. - Eric Helms

Helpful links:

Read Me: http://impruvism.com/slow-fat-loss/

Rest and Recovery: http://www.jtsstrength.com/articles/2014/12/09/everything-need-know-recovering/

Estimate your BMR here: http://www.fat2fitradio.com/tools/bmr/
(If calculators aren't your thing, start at 10-12 calories times your body weight for a few weeks and see how your weight responds, adjust accordingly)

Weigh your food: http://www.youtube.com/watch?v=JVjWPclrWVY

No, seriously, WEIGH YOUR FOOD: http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale

Protein sources (includes vegan options): http://www.myfitnesspal.com/topics/show/926789-protein-sources

Search for recipes based on desidered macros: rippedrecipes.com

DopeItUp

DavPul wrote: »

Amazing GIF. Just amazing.