PART ONE- LIFECYCLE OVERVIEW
An interesting and informative overview of the nutritional requirements of life stage
Recommended Daily Allowances For Men (Macronutrients) Man 20-29 Years old 30-39 40-49 50+
Protein 58g 55g 55g 58g
Carbs 350g 330g 330g 280g
Fats of which is saturates 6g
2.4g 6g
2.4g 6g
2.4g 6g
2.4g
The chart: (Bradley, 2009)
Facts:
→ 7 in 10 men 's energy intake exceeds the energy needed range. (Health Canada, 2012)
→ 25% of males, 19 years and older, have fat intakes exceeding the AMDR (Acceptable Macronutrient Distribution Range) (Health Canada, 2012)
→ 32% of males, 19 years and older, have Carbs intake below the AMDR (Health Canada, 2012)
→ About 100% of Adults consumed proteins within the AMDR.(Health Canada, …show more content…
1. It’s Nutritious
- Contains small amounts of omega-3 fatty acids.
- In 1 cup: Protein: 8g; Fiber: 5g; potassium: 9% of RDA, zinc: 13%; Iron: 15%; Folate:19% etc. (Kris, 2016)
2. Benefits health
- Contains large amounts of flavonoids which includes Kaempferol and Quercetin (Kris, 2016)
- These are potent plant antioxidants
- Helps improve metabolic health
- Lowers blood sugar and triglyceride levels
- High in fiber, protein but has low glycemic index (Kris, 2016) → all leads to weight loss
3. High in fiber
- It has 10-16 grams of fiber (Kris, 2016) which twice as more as most of the grains
- Boiled quinoa has less fiber due to the water absorbing it
4. High in Protein
- Quinoa is a complete protein since it contains all 9 essential amino acids
- It is high in protein compared to most plant foods
5. High in minerals
- A lot of people lack magnesium, zinc, magnesium and iron
- Quinoa is high it all those four minerals
PART FOUR- MEAL PLANNING
Breakfast
- Oatmeal and skim milk
- Half a cantaloupe with one cup of vanilla greek yogurt (fat free, no sugar added)
- Bran muffin
- Handful of nuts
Mid-morning
An interesting and informative overview of the nutritional requirements of life stage
Recommended Daily Allowances For Men (Macronutrients) Man 20-29 Years old 30-39 40-49 50+
Protein 58g 55g 55g 58g
Carbs 350g 330g 330g 280g
Fats of which is saturates 6g
2.4g 6g
2.4g 6g
2.4g 6g
2.4g
The chart: (Bradley, 2009)
Facts:
→ 7 in 10 men 's energy intake exceeds the energy needed range. (Health Canada, 2012)
→ 25% of males, 19 years and older, have fat intakes exceeding the AMDR (Acceptable Macronutrient Distribution Range) (Health Canada, 2012)
→ 32% of males, 19 years and older, have Carbs intake below the AMDR (Health Canada, 2012)
→ About 100% of Adults consumed proteins within the AMDR.(Health Canada, …show more content…
1. It’s Nutritious
- Contains small amounts of omega-3 fatty acids.
- In 1 cup: Protein: 8g; Fiber: 5g; potassium: 9% of RDA, zinc: 13%; Iron: 15%; Folate:19% etc. (Kris, 2016)
2. Benefits health
- Contains large amounts of flavonoids which includes Kaempferol and Quercetin (Kris, 2016)
- These are potent plant antioxidants
- Helps improve metabolic health
- Lowers blood sugar and triglyceride levels
- High in fiber, protein but has low glycemic index (Kris, 2016) → all leads to weight loss
3. High in fiber
- It has 10-16 grams of fiber (Kris, 2016) which twice as more as most of the grains
- Boiled quinoa has less fiber due to the water absorbing it
4. High in Protein
- Quinoa is a complete protein since it contains all 9 essential amino acids
- It is high in protein compared to most plant foods
5. High in minerals
- A lot of people lack magnesium, zinc, magnesium and iron
- Quinoa is high it all those four minerals
PART FOUR- MEAL PLANNING
Breakfast
- Oatmeal and skim milk
- Half a cantaloupe with one cup of vanilla greek yogurt (fat free, no sugar added)
- Bran muffin
- Handful of nuts
Mid-morning