Healthy Lifestyle

Nutrition is my passion and has truly changed my life!! With that said, I am here to show you how I have created a meal plan/tips for myself from the basics I learned in my Nutrition class and figuring out what works best for my body.

I want to be able to educate, inspire, and empower you to live a healthier lifestyle!

DSC_1082

Macronutrient distribution ranges

  • Carbs 45-65%
  • Protein 10-35%
  • Fat 20-35%
  • My macro breakdown: Carbs 60%, Protein 15%, and Fat 25% (roughly)

Carbs

  • 6-10g/kg of body weight per day for athletes (take your weight in pounds and divide it by 2.2 to convert to kg)
  • Limit processed carbs such as pastries, cereal, and white bread (simple carbs)
  •  Stick with healthy carbs such as quinoa, brown rice, and whole wheat bread (complex carbs)

Protein

  • Athletes need 1.2-1.7g/kg of body weight
  • 0.8-1.0g/kg for non athletes
  • I have limited my meat intake and have been focusing on other plant based proteins such as beans, lentils, and quinoa

Fats

  • Not all fats are created equal, so limit saturated and trans fat
  • Trans fat is something to stay completely away from and I limit my saturated fat to 20 grams a day
  • Monounsaturated fat and polyunsaturated fats are the healthy fats we need in our diet, which include olive oil, avocados, nuts, fish, and flax seed

 Physical Activity guidelines

  • 150 minutes a week of aerobic physical activity
  • Each week I strive to workout 4-5x anywhere from 20-60mins
  • Find a physical activity that you enjoy, this will ensure it is long lasting
Challenge-01

Go get em tiger 😉

2 Comments

Workout Nutrition

[…] In order to have successful workouts and results, you have to pay attention to fueling your body properly. To create your own meal plan, check out Lifestyle. […]

Reply
Fit Andy Carbs Are Friends

[…] I am 5’4″, 115lbs, I eat approximately 2,200-2,400 calories a day, and I am extremely active. It’s what works for me. I am healthy, in the best shape of my life, and I am always satisfied/full after my meals. Majority of my calories come from healthy carbs, roughly 60%. (see my macros here) […]

Reply

Leave a Reply

Your email address will not be published. Required fields are marked *