Nutrition
“Cheat Sheet”

Protein
Calories
4 calories/gram

Daily Needs
0.5-1.0 grams per lb of LBM

Portion Size
The palm of your hand/ about ¼ of your plate
Benefits
Curbs appetite, build muscles and bones, helps our bodies enzymes and hormones function normally. 2 Value recommended 2 x the palm of your hand.
Comes From…
Chicken, turkey, fish, eggs, beans, tofu, lentils (Best sources because they are lean) Dairy products will also contain varying levels of protein.
Carbs
Calories
4 calories/gram

Daily Needs
0.5-2.0 grams per lb of LBM

Portion Size
2x the palm of your hand/ about ½ your plate of veggies and fruits, limit starch to 1 time per day
Benefits
Curbs appetite, build muscles and bones, helps our bodies enzymes and hormones function normally. 2 Value
Comes From…
Vegetables and fruits (Best sources!) Starchy carbs- Bread, pasta, rice, potatoes (The higher the fiber the better)
Fat
Calories
9 calories/gram

Daily Needs
0.35-0.7 grams per lb of LBM

Portion Size
About 1 tbsp of oil, palm full of nuts or seeds, 1/3 avocado
Benefits
Hormone regulation, brain function, help keep you satisfied.
Comes From…
Natural oils (from plants), nuts, seeds, avocado (Best sources because they contain high levels of unsaturated fats!)
Also found in, beef, pork, fish, dairy and eggs.
Alcohol
Calories
7 calories/gram

Daily Needs
????
Benefits
You are more attractive and funny, others are more attractive and funny 😉
Comes From…
Wine, beer, coolers, hard alcohol

If you would like more hands on help with your health and wellness- Come try our FREE week to see how we make exercise and nutrition simple and easy for our clients. www.provisionathletics.com

Happy Eating Everyone!!

From PVA Trainer Becky