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    6 views12 pages

    Free Resource

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    vicky.baniqued

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    © All Rights Reserved
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    You are on page 1of 12

    EXECUTING YOUR

    NUTRITION EFFECTIVELY
    INTRODUCTION:
    NUTRITION CAN BE TRICKY AND IT’S
    SOMETHING THAT TAKES TIME TO PRACTICE
    BUT OVER THE COURSE OF 12-24 WEEKS, WE
    WILL MAKE SURE TO TEACH YOU
    EVERYTHING YOU NEED TO KNOW.

    IN THIS PACKET WE WILL BE GOING OVER:

    HOW TO READ AND UNDERSTAND FOOD


    LABELS.
    HOW TO TRACK YOUR MACROS.
    HOW TO STRUCTURE OUT YOUR MEALS.

    THIS NUTRITIONAL GUIDE WILL HELP YOU


    GET ON THE RIGHT TRACK ON YOUR
    FITNESS JOURNEY.

    REMEMBER THERE IS NO SUCH THING AS A


    “DUMB” QUESTION. ALWAYS REACH OUT
    AND ASK!
    NUTRITION LABELS:
    1) SERVING SIZE
    WHEN LOOKING AT THE
    SERVING SIZE REMEMBER
    THAT THIS IS TAKEN
    THE WAY FOOD
    COMES TO YOU.

    EXAMPLE = A SERVING
    SIZE OF 55G IS 55G OF
    THE PRODUCT IN THE
    FORM IT CAME TO YOU.

    KEEP IN MIND THAT ONE PACKAGE IS NOT


    ALWAYS ONE SERVING SIZE!

    TRACKING YOUR FOOD: COOKED VS UNCOOKED.

    IF YOU ARE TRACKING YOUR FOOD AND ARE


    TRACKING RICE FOR EXAMPLE, MAKE SURE YOU
    TRACK IT AS “RICE (COOKED)”
    BECAUSE THE NUMBER OF GRAMS IS
    DIFFERENT COMPARED TO UNCOOKED RICE
    NUTRITION LABELS:
    2) CALORIES
    - CALORIES ARE PRESENTED
    AS ONE SERVING.
    - CALORIES ARE AN
    ESTIMATION OF FOOD
    LABELS, AS CERTAIN
    BRANDS CAN HAVE IT
    SLIGHTLY OFF.
    - FOR THE MOST PART
    THOUGH, THE ESTIMATIONS
    ARE ALMOST ACCURATE.

    THIS IS WHY MACRO TRACKING IS MORE EFFECTIVE!

    TRACKING YOUR PROTEIN, CARB, OR FAT


    INTAKE IS MORE EFFECTIVE.

    BECAUSE IT IS MORE ACCURATE, AS YOU ARE


    TRACKING THE NUMBER OF GRAMS
    PER SERVING.
    NUTRITION LABELS:
    3) SATURATED FAT
    THIS TYPE OF FAT IS SOLID
    AT ROOM TEMPERATURE,
    AND WHILE I ENCOURAGE
    INCLUDING EVERYTHING IN
    YOUR DIET. I RECOMMEND
    EATING THAT TYPE OF FAT IN
    MODERATION, FOR TOO
    MUCH OF THIS TYPE CAN
    RAISE YOUR LOW-DENSITY
    LIPOPROTEIN (LDL)
    CHOLESTEROL, AS HAVING
    TOO MUCH OF THIS TYPE
    WILL CLOG THE WALLS OF
    YOUR ARTERIES.

    TOO MUCH OF LDL CHOLESTEROL ALSO RAISES YOUR


    RISKS OF HEART DISEASE AND STROKE, SO ALWAYS BE
    MINDFUL OF HOW MUCH SATURATED FAT YOU’RE EATING.

    EXAMPLES: FATTY MEATS, BUTTER, BAKED GOODS, CHEESE.


    NUTRITION LABELS:
    4) ADDED SUGAR
    PAY ATTENTION TO THIS
    PART OF THE NUTRITION
    LABEL, “ADDED SUGAR”
    INDICATES THAT SUGAR OR
    SWEETENERS WERE
    ADDED TO A PRODUCT
    DURING THE
    PREPARATION PHASE.

    THIS IS DIFFERENT
    COMPARED TO “TOTAL
    SUGAR” BECAUSE “TOTAL
    SUGAR” INCLUDES THE
    SUGAR THAT IS NATURALLY
    PRESENT IN THE PRODUCT.
    MYFITNESSPAL
    THE BIGGEST WAY TO KICKSTART YOUR
    NUTRITION IS BY BEING AWARE OF
    WHAT YOU ARE EATING. BY BECOMING
    SELF-AWARE WITH YOUR NUTRITION
    YOU WILL BE ABLE TO GET A BETTER
    UNDERSTANDING OF WHAT YOU ARE
    EATING FOR YOUR GOALS.
    YOU DON’T NEED TO UPGRADE TO
    THE PREMIUM VERSION, USING THE
    FREE VERSION WORKS PERFECTLY.
    SCAN A BARCODE: THIS APP CAN HAVE
    YOU SCAN FOODS AS MOST OF THE
    FOODS COME WITH A BARCODE.
    1) GO TO THE “+” SIGN, AND IT WILL GIVE
    YOU A LIST OF OPTIONS.
    2) HIT “FOOD” AND SELECT WHERE YOUR
    FOOD ITEMS FALL IN.
    3) ON THE TOP RIGHT HIT THE BARCODE
    BUTTON, SCAN, & HIT THE CHECKMARK.
    4) LASTLY, YOUR ITEM IS NOW SAVED FOR
    THE NEXT TIME YOU EVER WANT TO
    USE IT.
    HOW TO EAT FOR
    YOUR GOALS
    HAVE YOU EVER CONSIDERED YOU'RE
    EATING THE WRONG FOODS TO FUEL
    YOURSELF?

    WHEN YOU’RE WORKING TOWARDS ANY GOAL IT


    IS IMPORTANT TO HAVE A BALANCE.
    ASK YOURSELF THIS - ARE YOU EATING 80%
    UNPROCESSED FOODS AND 20% PROCESSED?
    OR VICE VERSA?
    PEOPLE LOSE AND GAIN WEIGHT ALL THE TIME,
    IT'S SIMPLE SCIENCE.
    (ENERGY IN VS. ENERGY OUT).
    FOCUS ON EATING CALORIC DENSE FOODS SUCH
    AS FRUITS AND VEGGIES, LEAN MEAT, BROWN
    RICE, AND POTATOES.
    ARE YOU EATING
    ENOUGH PROTEIN?
    PROTEIN IS VITAL DURING THE MUSCLE
    BUILDING PHASES, IF YOUR GOAL IS TO BUILD
    LEAN MUSCLE MASS

    HOW YOU SHOULD CALCULATE:


    ONE GRAM OF PROTEIN PER ONE POUND OF
    LEAN BODY MASS IF YOU KNOW YOUR BODY
    FAT PERCENTAGE.
    GO OFF YOUR BODY WEIGHT AND 0.6 -1 GRAM OF
    PROTEIN PER 1 POUND OF BODY WEIGHT
    (DEPENDING WHAT YOUR GOALS ARE).

    TIPS FOR EATING MORE PROTEIN


    CHOOSE YOUR PROTEIN SOURCE FIRST
    WHEN BUILDING YOUR MEAL.
    DIVIDE YOUR PROTEIN INTAKE EVENLY THAT
    WAY YOU WILL NOT END UP EATING ALL OF
    YOUR PROTEIN IN ONE SITTING.
    UTILIZE PROTEIN POWDER: A VERY CONVENIENT
    WAY TO ENSURE YOU ARE EATING ENOUGH
    PROTEIN.
    EASY WAYS TO ADD
    MORE PROTEIN TO
    YOUR DIET
    1) SWAP RICE OR PASTA OUT FOR QUINOA
    (8 GRAMS PER CUP).
    2) OIKOS GREEK YOGURT PLAIN.
    3) ADDING PROTEIN POWDER TO YOUR OATMEAL
    OR GREEK YOGURT (TASTES AMAZING).
    4) CHOOSE LEANER, SLIGHTLY LARGER
    CUTS OF MEAT.
    5) EGG WHITES / MIX IT WITH PROTEIN POWDER
    OF CHOICE AND MAKE A SHAKE.
    HOW TO
    BUILD A MEAL
    1) ADD A PROTEIN: FOCUS ON LEAN PROTEIN
    LIKE CHICKEN BREAST, EGGS, FISH OR LEAN
    BEEF. IF YOU ARE VEGETARIAN/VEGAN
    FOCUS ON BEANS, CHICKPEAS OR TOFU.

    2) ADD A CARB: FOCUS ON COMPLEX CARBS


    LIKE BROWN RICE, QUINOA, OATS, SWEET
    POTATOES, OR WHOLE GRAIN BREAD.

    3) ADD A FAT: AVOCADOS, OLIVE OILS, EGG


    YOLKS, NUTS, PEANUT BUTTER, ALMOND
    BUTTER.

    4) ADD A FRUIT OR VEGGIE: FOR ADDED FIBER,


    AS WELL AS ADDED VOLUME THESE ARE
    ESSENTIAL FOR THE VITAMINS AND MINERALS
    THAT OUR BODY NEEDS ON A DAILY BASIS.
    PROTEIN FATS
    CARBOHYDRATES
    EXAMPLES:
    PROTEIN CARBOHYDRATES
    CHICKEN RICE: WHITE AND BROWN
    93/7 GROUND TURKEY POTATOES: YELLOW, RED,
    LEAN GROUND BEEF AND SWEET
    TILAPIA WHEAT BREAD
    SALMON BEANS
    EGG WHITES RICE CAKES
    WHEY PROTEIN OATMEAL
    SHRIMP CREAM OF RICE
    EGGS FRUITS
    NON- FAT BAGELS
    GREEK YOGURT QUINOA
    TUNA
    FATS
    AVOCADO OLIVE OIL
    NATURAL PEANUT BUTTER FISH OILS
    ALMOND BUTTER COCONUT OIL
    SEEDS
    ALMONDS LOW CALORIE
    ANY TYPE OF NUTS CHEESE

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