I i am a woman, 27 and 108lbs, should be higher working on it, but i dont get this ratio of protiens, fats, carbs. i read i should have 54g of protiens right
so if 3oz chicken has 29g protien and greek yogurt has 14g and some things have 2 or three3 i just add that till its 50. that seems really hard. i know the callso of all the foods i eat. do you people know thier carb, fats, and protiens too. and where does fiber fit in here and all that i am very uninformed. i will tell you if it was up to me i would eat bread cheese fruit vegs yogurt and cookies and nothing else. so tell me whats up.
The best way to understand it would be to enter what you eat in the CC food log for a few days and run the 'analysis'. You need approximately 1/2 (50-65%) of your calories from carbohydrates, 1/4 (25-30%) from fats and 1/4 (15-25%) from protein. 25g fibre is recommended. Less than 2400mg sodium. Less than 50g sugar. Those are the main indicators.
Having said that, few people in the 'real world' have the time or inclination to sit eating meals with a pocket calculator handy to work out their grammes of fibre or their percentage of protein. I certainly don't. In reality, most people simply try to eat regular meals, get a good balance of lots of different kinds of foods, enjoy the flavours and never know what the numbers are. Because you need to gain weight, you have to be more conscious of your total calorie intake to make sure you're getting enough
My suggestion to you is that at each meal of the day you try to get the following
- 1/3 of your plate filled with vegetables or salads
- 1/3 of your plate filled with meat, fish, beans, eggs, lentils, tofu or other protein
- 1/3 of your plate filled with potatoes, pasta, rice, noodles, bread or other carbohydrate
- A little oil, butter, dressing, sauce or other fats...
Aim to get 2 or 3 servings of dairy products a day (yoghurt, milk, cheese) and 2 or 3 pieces of fruit on top. A few cookies or a piece of cake never go amiss. A glass of wine, ditto. Then you'll have a balanced diet and you'll hit the numbers without too much stress in getting there.
