Printable Macro Food List Macros short for macronutrients are the three categories of nutrients that make up the calories in the food you eat The three macros are protein fats and carbohydrates Each macro is measured in grams and provides energy calories See table below In addition to energy calories each macronutrient with essential nutrients
What Are Single Macro Foods Single macro foods are foods that provide most of their energy calories from one macronutrient protein carbs or fat Some examples of this would be oils which provide all of their energy from fat While single macro foods do exist the majority of foods are made up of two or three of the macronutrients MACRO MACRO CHEAT SHEET Granola Cookies Ice Cream Pastry Chocolate CARBS FATS SOURCES Coconut Flakes Hummus Rice Cakes Nut Butter French Fries Nut Butter Fruit Nut Butter Chips Avocado Toast Chia Seeds Flax Seeds CARB SOURCES Potatoes Couscous PROTEIN SOURCES Lean Beef Lean Ground Beef FAT SOURCES Avocado Oil
Printable Macro Food List
Printable Macro Food List
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Macro Food List For Meal Prep The Body Bulletin Macro food list
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Macros 101 Macros are interchangeable meaning your body can use only one source of energy in the absence of others However to stay healthy you need a combination of fats carbs and protein That s why you should consult with a dietitian or a doctor before strictly limiting or cutting out a certain group of foods List of Foods and Their Macros In order to calculate macros it is helpful to have a simple and general list of macros in foods Here are a few to get started Starch Grains 1 2 cup 15 g carbs 3 g of protein 0 1 g of fat Fruit 1 2 cup 15 g carbs 0 protein 0 fat Milk 1 cup 12 g carbs 8 g protein 0 8 g fat Meat 1 ounce 0 g carbs 7 g
This macro food list will help you understand which foods fall into which category A simple example is an apple An apple is on the carbohydrate macro food list because it s roughly 70 calories average serving size are made of mostly sugars and fiber which are carbohydrate based nutrients and very little fat or protein based nutrients To use the hand fist model you ll need a food list and the following nutrient estimates to estimate how many grams of carbs fat and protein you re eating Hand Portion Macronutrient Estimated Measurement Protein 1 palm 20 30 g 3 4 ounces meat 2 whole eggs 1 cup Greek yogurt Carbs 1 cupped hand 20 30 g
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Macros simply stands for macronutrients which are protein fat and carbs All food is made up of macros therefore macros isn t some ultra restrictive diet it really just describes the makeup of food Protein has 4 calories per gram carbs also have 4 calories per gram and fat has 9 calories per gram Learning about macros is one of the most confusing parts of starting a keto diet but my free printable list will help you know how many macros are in each keto approved food You ll be able to keep track and lose weight without any problem Table of Contents click to view Keto Diet Macros
Download this free carnivore diet macro food chart to help correctly track macros and reach your goals Plus read over the tips below to dial in your tracking strategy for fat loss muscle building or maintenance Table of Contents click to view Carnivore Diet Macros Once upon a time I didn t have a clue about macros Of Common Foods PROTEINS MEAT RAW Weight Kcals Protein Fats Carbs Fibre Lean Minced Beef Average Portion 150g 188 33 6 3 0 0 100g 125 22 4 2 0 0 Minced Beef Average Portion 150g 337 30 24 0 0 100g 225 19 7 16 2 0 0 Beef Rump Steak Average Portion 150g 187 33 6 2 0 0 100g 125 22 4 1 0 0 Beef Sirloin Steak Average Portion 150g 202 35 6 8 0 0
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Printable Macro Food List - Macro Cheat Sheet Just Tell Me What to Eat by Own Your Eating Just Tell Me What to Eat Macro Cheat Sheet Posted by Roz Ackerman on September 08 2017 When you re a newbie to flexible eating and macros being told you can eat anything you want sounds like a dream diet come true And it is