3 Macronutrients: Fat, Proteins, Carbohydrates

Pictured above: Avocado Source

  X20-35% of calories should come from fats
  XImportant for normal growth and development; energy (most concentrated source); absorbing certain vitamins (A, D, E, K); provides cushioning for organs; maintains cell membranes

Pictured above: Sources of Protein Source

  X10-35% of calories should come from proteins
  XImportant for growth, tissue repair, immune function, make essential hormones and enzymes, energy when carbs aren’t available and preserving lean muscle mass

Pictured above: Sources of Carbs Source

  X45-65% of calories should come from carbs
  XBody’s main source of fuel; all tissues and cells can use glucose (a carb) for energy; carbs are need for the central nervous system, the kidneys, the brain and muscles to function properly; can be stored in muscles and liver; important for intestinal health and waste elimination

  XAlthough not a macronutrient, Alcohol has 7 calories per gram
  X1 standard US drink = 17 mL of Alcohol
  X1 drink = 1.5 oz liquor, 5oz wine or 12 oz beer
  XRecommendations are 2 drinks a day for men and 1 drink a day for women
  XTo calculate the number of drinks in an alcoholic beverage, multiple the percentage of alcohol x volume in mL and divide by 17

    For example: 800 mL of Wine; Contains 12% Alcohol by volume
    800 x 0.12 = 96 mL of alcohol
    96 mL / 17 mL = 5.657 servings of alcohol

1.5 oz Liquor = 43 mL; Contains 40% Alcohol
43 x .4 = 17.2 mL

5 oz Wine = 142 mL; Contains 12% Alcohol
142 x .12 = 17.04 mL

12 oz Beer = 341 mL; Contains 5% Alcohol
341 x .05 = 17.05 mL