Protein, Fiber, and Carbs

Okay this blog is full of information for reference if you want it and should be the last of the blogs that is so reference information dense.  But to boil it down A healthy diet needs to be a balance of protein, carbs, and fiber. I have chosen a  balance for myself which is about 65 grams a protein, 25 grams of fiber, and the rest in carbs. I  try to eat about 1300-1500 calories a day, and I try to get  about 500 calories of extra movement in a day. In the next blog I will give you some sample days meal plans and tips from easy ways to try and balance your diet to get the most out of your food.

Protein:
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound for the average sedentary woman and up to to .6 grams for active women( doing some exercise, not a athlete). This is a fair general gauge for men too. This is the baseline I am using and I am aiming for 65 grams of protein for my 160 pounds

Before you start packing in more protein, there are a few important things to consider. For one, don’t read “get more protein” as “eat more meat.” Beef, poultry, and pork (as well as milk, cheese, and eggs) can certainly provide high-quality protein, but so can many plant foods — including whole grains, beans and other legumes, nuts, and vegetables. The table below provides some good sources of protein.

It’s also important to consider the protein “package” — the fats, carbohydrates, vitamins, minerals, and other nutrients that invariably come along with protein. Aim for protein sources low in saturated fat and processed carbohydrates and rich in many 

The term "complete protein" refers to amino acids, the building blocks of protein. There are 20 different amino acids that can form a protein, and nine that the body can’t produce on its own. These are called essential amino acids—we need to eat them because we can’t make them ourselves. In order to be considered “complete,” a protein must contain all nine of these essential amino acids in roughly equal amounts nutrients.

Fiber: 
Women need 25 grams of fiber per day, and men need 38 grams per day, according to the Institute of Medicine.
Fiber is important to keep your digestive tract working well. It also helps regulates hunger and levels out how the carbs are absorbed into the body.

Carbohydrates:
 Not all carbs are created equal. What’s most important is the type of carbohydrate you choose to eat because some sources are healthier than others. The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.

These are some listed I have copied down from internet sources: I was lazy and did not want to retype them.

Below is a list of some complex carbs:

BEANS & PEAS	AMOUNT	CARBS (grams)
Black beans	1/4 cup dry	23
Black beans	1/2 cup cooked	18
Garbanzo beans	1/4 cup dry	28
Garbanzo (Chickpeas)	1/2 cup cooked	18
Kidney beans	1/4 cup dry	29
Kidney beans	1/2 cup cooked	20
Lentils	1/4 cup dry	28
Lentils	1/2 cup cooked	20
Lima Beans	1/4 cup dry	22
Lima Beans	1/2 cup cooked	20
Navy Beans	1/4 cup dry	32
Navy Beans	1/2 cup cooked	29
Pinto Beans	1/4 cup dry	29
Pinto Beans	1/2 cup cooked	22
Soybeans	1/4 cup dry	13
Soybeans	1/2 cup cooked	9
Split Peas	1/4 cup dry	26
Split Peas	1/2 cup cooked	21

DAIRY	AMOUNT	CARBS (grams)
Blue cheese	1 oz	0.7
Cheddar cheese	1 oz	0.4
Cottage cheese, 2% fat	1/2 cup	4
Egg	1 extra large	1
Feta cheese	1 oz	1
Milk, 1% fat	1 cup	8
Milk, fat-free	1 cup	13
Mozzarella cheese	1 oz	0.8
Parmesan cheese	1 Tbsp.	0.2
Provolone cheese	1 oz	0.6
Ricotta cheese	1/2 cup	6
Swiss cheese	1 oz	1
Yogurt, low-fat	1 cup	17
Yogurt, fat-free	1 cup	18

FRUITS (raw)	AMOUNT	CARBS (grams)
Apple	5 oz	21
Apricot	3 (4 oz ea.)	12
Avocado	1/2 (3 oz)	7
Blackberries	1 cup	18
Blueberries	1 cup	21
Cantaloupe	1 cup	13
Cranberries	1/2 cup	6
Grapefruit	1/2 (4 oz)	10
Grapes	1 cup	16
Guava	1 (3 oz)	11
Kiwi	1 (2-1/2 oz)	11
Mango	1/2 (3-1/2 oz)	18
Nectarine	1 (5 oz)	16
Orange	1 (4-1/2 oz)	15
Papaya	1/2 (5-1/2 oz)	15
Peach	1 (3-1/2 oz)	10
Pear	1 (6 oz)	25
Pineapple	1 cup	19
Raspberries	1 cup	14
Strawberries	1 cup	11
Tangerine	1 (3 oz)	9
Watermelon	1 cup	12

NUTS & SEEDS	AMOUNT	CARBS (grams)
Almonds	1 oz	6
Brazil nuts	1 oz	4
Cashews	1 oz	9
Coconut, raw	1 oz	4
Macadamia nuts	1 oz	4
Peanuts	1 oz	6
Pecans	1 oz	5
Pistachios	1 oz	7
Pumpkin seeds	1 oz	5
Sesame seeds	1 Tbsp.	1
Sunflower	1 oz	5
Walnuts	1 oz	3

VEGETABLES	AMOUNT	CARBS (grams)
Alfalfa sprouts, raw	1/2 cup	1
Asparagus	1/2 cup cooked	4
Butterhead lettuce	1 cup raw	2
Broccoli	1/2 cup cooked	4
Brussels Sprouts	1/2 cup cooked	7
Cabbage	1/2 cup cooked	4
Carrot	1 (2-1/2 oz)	7
Cauliflower	3 florets	3
Celery	1/2 cup diced	2
Chinese Cabbage	1/2 cup cooked	2
Chili Peppers	1 Tbsp.	1
Corn (sweet)	1 ear	19
Cucumber	5 oz raw	4
Edamame, fresh soybeans	1/2 cup raw	14
Edamame	1/4 cup cooked	10
Eggplant	1/2 cup cooked	3
Garlic	1 clove	1
Ginger Root	1 Tbsp. raw	1
Green Bell Peppers	1/2 cup raw	3
Iceberg Lettuce	1-1/2 cups raw	3
Mushrooms	1/2 cup cooked	4
Okra	1/2 cup cooked	6
Onions	1/2 cup cooked	7
Radishes	1/2 cup raw	2
Red Bell Peppers	1/2 cup raw	3
Red Cabbage	1/2 cup cooked	4
Romaine lettuce	1-1/2 cups raw	2
Scallions	1/2 cup raw	4
Spinach	1/2 cup cooked	3
Swiss Chard	1/2 cup cooked	4
Zucchini	1/2 cup cooked	4

WHOLE GRAINS	AMOUNT	CARBS (grams)
Bread, whole wheat	1 slice	14
Bread, multi grain	1 slice	17
Oatmeal, cooked	1 cup	25
Pancake, buckwheat mix	1/3 cup (3 cakes)	33
Pancake, whole grain mix	1/3 cup (3 cakes)	28
Pasta, whole wheat	1 cup cooked	37
Popcorn, popped	3-1/2 cups	19
Rice, basmati brown	1/4 cup dry	31
Rice, brown	1/4 cup dry	33
Rice, brown	1/2 cup cooked	22
Rice, wild	1/2 cup cooked	18
Rye bread	1 slice	15

Below is a list of some top sources of fiber:

1. Avocados

Total Dietary Fiber: 10.5 grams per cup (sliced)

Notable Nutrients: Vitamin C, Vitamin E, Vitamin B6, Folate, Vitamin K, Potassium

2. Asian Pears

Total Dietary Fiber: 9.9 grams of fiber per medium fruit, skin on.

Notable Nutrients: Vitamin C, Vitamin K, Omega 6 fatty acids, Potassium

3. Berries

Raspberry Total Dietary Fiber: 8 grams of fiber per cup

Raspberry Notable Nutrients: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate, Total

Blackberry Dietary Fiber: 7.6 grams of fiber per cup

Blackberry Notable Nutrients: Vitamin C, Vitamin K, Omega 6 fatty acids, Potassium, Magnesium, Potassium, Manganese

4. Coconut

Total Dietary Fiber: 7.2 grams per cup

Notable Nutrients: Manganese, Omega-6 fatty acids, Folate, and Selenium

5. Figs

Total Dietary Fiber: 14.6 grams of fiber in 1 cup dried figs, evenly distributed between soluble and insoluble fiber.

Notable Nutrients: Pantothenic acid, Potassium, Manganese, Copper, B6

6. Artichokes

Total Dietary Fiber: 10.3 grams of fiber per medium artichoke

Notable Nutrients: Vitamins A, C, E, B, K, Potassium, Calcium, Magnesium and Phosphorous

7. Peas

Total Dietary Fiber: 8.6 grams per cooked cup; majority insoluble fiber

Notable Nutrients: Vitamin C, Vitamin K, B6, Thiamin, Manganese, Folate, Vitamin A, Protein

8. Okra

Total Dietary Fiber: 8.2 grams per cup

Notable Nutrients: Vitamins A, C, K, Riboflavin, Thiamin, Niacin, Calcium, Iron, Phosphorous, Zinc, Protein

9. Acorn Squash

Total Dietary Fiber: 9 grams of fiber per cup (baked)

Notable Nutrients: Vitamin C, Thiamin, Potassium, Manganese, Vitamin A, B6, Folate, Magnesium

10. Brussels Sprouts

Total Dietary Fiber: 7.6 grams of fiber per cup, near balance of soluble and insoluble fiber

Notable Nutrients: Vitamins C, K, B1, B2, B6, Folate, Manganese

11. Turnips

Total Dietary Fiber: 4.8 grams of fiber per ½ cup

Notable Nutrients: Vitamin C, Calcium, Magnesium, Potassium

12. Black Beans

Total Dietary Fiber: 12.2 grams of fiber per cup

Notable Nutrients: Protein, Thiamin, Magnesium, Manganese, Phosphorus, Folate

13. Chickpeas

Total Dietary Fiber: 8 grams of fiber per cup

Notable Nutrients: Protein, Copper, Folate, Manganese, Omega-6 fatty acids, Omega-3 fatty acids

14. Lima Beans

Total Dietary Fiber: 13.2 grams of fiber per cup (cooked)

Notable Nutrients: Copper, Manganese, Folate, Phosphorous, Protein, B2, B6

15. Split Peas

Total Dietary Fiber: 16.3 grams of fiber per cup (cooked)

Notable Nutrients: Protein, Thiamin, Folate, Manganese, Omega-3 fatty acids, Omega-6 fatty acids

16. Lentils

Total Dietary Fiber: 10.4 grams of fiber per cup (cooked)

Notable Nutrients: Protein, Iron, Folate, Manganese, Phosphorous

17. Nuts

Almonds Total Dietary Fiber: 0.6 grams of fiber per 6 almonds

Almond Notable Nutrients: Protein, Vitamin E, Manganese, Magnesium, Riboflavin, Omega-6 fatty acids, Riboflavin

Walnut Total Dietary Fiber: 1.9 grams of fiber per 1 ounce by weight

Walnut Notable Nutrients: Protein, Manganese, Copper, Omega-6 fatty acids, Omega-3 fatty acids, Folate, Vitamin B6, Phosphorus

18. Flax Seeds

Total Dietary Fiber: 3 grams of fiber per tablespoon of whole flax seeds

Notable Nutrients: Protein, Thiamin, Manganese, Phosphorus, Magnesium, Copper, Omega-3 fatty acids

19. Chia Seeds

Total Dietary Fiber: 5.5 grams per tablespoon

Notable Nutrients: Protein, Calcium, Phosphorus, Manganese, Omega-3 fatty acids, Omega-6 fatty acid

20. Quinoa

Total Dietary Fiber: 5 grams of fiber per 1 cup cooked

Notable Nutrients: Iron, B-6, Magnesium, Potassium

Below are some of the most popular protein sources, also here is a website that has a list of some complete protein sources that are vegan.

http://greatist.com/health/complete-vegetarian-proteins

 3 ounces of cooked beef                                           22

3 ounces tuna, salmon, haddock, or trout	21
3 ounces cooked turkey or chicken	19
6 ounces plain Greek yogurt	17
½ cup cottage cheese	14
½ cup cooked beans	8
1 cup of milk	8
1 cup cooked pasta	8
¼ cup or 1 ounce of nuts (all types)	7
1 egg	6