macros

PROTEIN

Recommended daily: 0.8 grams per kg or 0.36 grams per lb of body weight or 15-20% of daily calories.

For example, I weigh 110 pounds (lb) which converts to 50 in kilograms (kg).  The recommended amount of protein for me to survive based on my weight is 40 grams each day if I do absolutely nothing all day.   To promote lean muscle mass growth and compensate for the energy exerted during my daily gym activities (45-60 minutes, five times a week),  I would add 10-15 more grams. This recommendation varies for all individuals, ill or exercising intensely, who may have higher protein energy needs.

Recommended portion: 3-4 oz lean meat, poultry, fish or 1/4 cup of legumes per meal.

Sources: eggs, fish, lean meat, poultry, low-fat, fat free or raw milk, whey, casein

CARBOHYDRATES

Recommended daily: 1.5-2 grams per lb of body weight or 60% of your daily calories.

Recommended portion: 1/2-1 cup high fiber carbohydrates per meal.

Sources: whole wheat grains, oats, fruits, watery vegetables

FATS

Lipids (fatty acids) are essential for brain health and overall development of all other cells in the body.  Look for monounsaturated fats and polyunsaturated fats (omega-3 fatty acids), found in healthy oils extracted from plants, on the nutrition facts panel.

Recommended daily: 20-30% of your daily calories.

Sources: fish, nuts and nut butters (almonds, cashews, chestnuts, peanuts, pecans, pistachios, hazelnuts, brazil, macadamia), seeds (chia, flax, hemp, pumpkin, sunflower, sesame), avocado, cooking oils (extra virgin olive oil, avocado oil), coconut oil), fish oil

Another helpful post: HEALTHY HABITS