Scribd Logo
Upload

Welcome to Scribd!

  • Sustitutos de Macro y Micronutrientes

    Uploaded by

    Yolotzin Ami
    6 views19 pages

    Original Title

    Sustitutos de macro y micronutrientes

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    6 views19 pages

    Sustitutos de Macro y Micronutrientes

    Uploaded by

    Yolotzin Ami

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    of 19
    REMINDER: FOR ADDITIONAL GUIDANCE. REVIEW THE ATTACHED. VIDEOS ON HOW TO COUNT YOUR MACROS, HOW TO. ADJUST. YOUR MACROS, AND HOW TO MAKE SUBSTITUTIONS USING THE SIN sce) \a : HOW TO USE THE SUBSTITUTIONS LIST: IF YOU FIND YOURSELF WANTING TO SUBSTITUTE AN ITEM ON YOUR MEAL PLAN, WE SUGGEST CHOOSING WITHIN THE SAME MACRO. AMOUNT AS THE ORIGINAL FOOD IN ORDER TO REMAIN WITHIN THE SAME AMOUNT OF TOTAL GRAMS OF FAT. CARBOHYDRATES. OR PROTEIN. THIS WILL HELP YOU STAY WITHIN YOUR TOTAL CALORIC GOAL AS WELL. FOR EXAMPLE: PROTEINS: Choose items to substitute that are within 2g of fat eee eM TI eae eng Mt etek cas eae h ie Neate ne cana STARCHY CARBS: Choose items to substitute that are within 5g of carbs Pee oe esa ele oa ee Cee cen ele 200 grams of whole wheat pasta for 200 grams of white pasta MILK AND YOGURT: Choose items to substitute that are within 5g of carbs Year gn acla oa nana 8 oz, non-fat milk for 8 oz. greek yogurt CHEESES: Choose items to substitute that are within 2g of fat eerie eet cg es orate meee Oe renee ieee FIBROUS CARBS (VEGGIES): Choose items to substitute that are within 5g of carbs Pec a Nee pees r uence rice 200 grams of broccoli for 200 grams of green beans FIBROUS CARBS (FRUITSI: Choose items to substitute that are within 5g of carbs Pee ug ae erac tag ode ete tea awe ete Ca Ul ee eee aU ROR i Rare eer eee Sem SR hie e cca c Rome ayaa Roam Uoe a Pee ea eet oa cee a eae a pears cadet eC ee een ie Pe oa ee Ree cea ae) eum et ved ane eee nel MODERATE, AND HIGH Ryser acl IFoo aa Wes ee Rees UO NAAN LE EcLog oN Pleyel a7 og She) Pie NO RUS) 200 GRAMS OF BLUEBERRIES FOR 200 GRAMS OF APPLES FRUIT JUICE: CHOOSE ITEMS TO SUBSTITUTE THAT ARE WITHIN 5G OF CARBS 8 FLOZ, OF APPLE JUICE FOR 8 FL OZ. OF ORANGE JUICE 8 FL OZ, OF PINEAPPLE JUICE FOR 8 FL OZ. OF MANGO JUICE FATS: CHOOSE ITEMS TO SUBSTITUTE THAT ARE WITHIN 2G OF FAT | TABLESPOON OF PEANUT BUTTER FOR I TABLESPOON OF ALMOND BUTTER | TABLESPOON OF AVOCADO OIL FOR | TABLESPOON OF COCONUT OIL naa SOO TEI: ke) Ue TOOT AeA UP: Ane) MODERATE, AND HIGH. Rye il PROTEINS PNUmes NN Nelgz Vasa Nella 2c atal 11920 Key e) ACO): SLO) eV ahd ek Cd Ue Liotel) cod een Cra eee kod are kc Bae Ged Greener raked cies eg fed Cre end Miedo ute oe FAT CARB rob Pe i ts pose i es pose | i ts Ree Liotohs) Ceca etal ory Cr Pre Pree Peace rd Lieteh} Cleo co Ro! Comer Ono Cr Tod FAT CARB tsb LN CARB tos DT Ryser acl HIGH FAT PROTEIN: 10-12 GRAMS OF FAT ies q Eau neal Pork ribs Creeicruee) Turkey leg (drumstick) ice ene Crd pits ee Pere cern BUTT eta el Lietel} 90% lean ground beef 7 Poder aracls Occurs eee Poe ta) ror Cec creo Proud ered Creer) ed errr cecal Pak Ere be tence) tee Ao Lace) Cerca Pern) Creed Cree ener FAT CARB toby ps | ts Po i ls po es 13+ GRAMS OF FAT Ng CARB tis DT re ss prs i ss Pro es eo es Pte ss Pee i es pre le ls eo ALL GRAMS OF CARBOHYDRATES ARE BASED OFF 20( 3 PORTIONS BELOW: Pee RI Teli Ne Lzoyols) Coed ted eaten Cr Eo potatoes ec ee Crome eeu a ene Parsnips ed Corea Porgy Geto forts Eres heel ceed Amaranth Cod FAT CARB tat D pe se ls Dl) Nite Ou eed FOOD, Cou Tne Cre Chickpeas Cored FAT CARB teats Pts es ts te » | Dea Ue mera cy} Loto) White bread Pose re) Gluten-free white bread Coe eee) Prin Poorra) Rice Pio Gere eer) Penner) acre) in bagel Corr) orn Gece Quinoa Lentils eens) eerie Cod Cre Regular potato chips FAT CARB tous Dy Ps es ss a a a re ers G f VERY HIGH CARBOHYDRATES: 133-174 GRAMS. Liotoh) Pinca) Rion ered Cree eee eens een eee ed Ce oe Rice chex cereal nse) Ceo Cuenta Co Peace feo Boe eu eeu Cr 3 ee) Cried eee Leueed eet) Peed Peed ned reg cen Pere isc Saltine crackers Perera FAT CARB tous DT se a ee a as a a a ss rs er) u ALL GRAMS OF CARBOHYDRATES ARE BASED OFF 8 FL OZ. PORTIONS BELOW ais ae) Bet el el zoel) eel tar) Tt aces) Cashew milk, unsweetened a eater ceieed Set uececae) Coenen Hemp milk, unsweetened Almond milk yogurt Ceteur becca Dee ULE Lieto) Wines tetas ee Peed Cota) Cesena nad Lactose-free, whole fat milk fees read eee eee Seer ead Cea FAT CARB rat D se ts etc) FAT CARB tos Dy i Pte) Nie ile biuret iotohs) Scag Regular yogurt Reread Genus tad resend Cente) remem arid Chocolate soy milk fed FAT CARB tos DT Ps se ts pe ts Dee Eek Oy Lzorohs) Peed FAT CARB Prob Ps | coo Tl ye a CHEESES - DAIRY AND NON-DAIRY ALL GRAMS OF CARBOHYDRATES ARE BASED OFF 20G PORTIONS BELOW: ae | fol) ry CARB Ptr n) Cs — |. | | = a —7u | - | ~_| og a a se <<<. |. |. _| Ryser Swi A OF Lik FIBROUS CARBOHYDRATES - VEGETABLES ‘ALL GRAMS OF CARBOHYDRATES ARE BASED OFF 200G PORTIONS BELOW: Nae Re icy zoel) Pre) td Co Crd ere ecu ead ese Lead Pareto erg Car fern Cr ro Pood Bee) Circe Cesc eo eral reread Te aneced Peony Doe fey FAT CARB rat D pt ts poe rs ts pte ee a « Tee Tey Ue ka) Lzotoh) FAT CARB tos DT a a ro a caret a es tte a ee = a = se 5 se = S—<—

    You might also like