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Diet Planning According To Macro’s

Your task this week is to use the PDF document or browse the online magazine found at
https://www.woolworths.com.au/Shop/Recipes/fresh-magazine/fresh-
magazine#view=catalogue2&saleId=16434&page=1 to plan three day’s meals.

Choose meals which look appealing to you and that you think you would be interested in consuming.

Standard meals will be breakfast, lunch and dinner, a mid-morning snack, a mid-afternoon snack +/- a dessert.

Recall that the recommended macronutrients in a diet are as follows:

Macronutrient Recommended percent of dietary intake*


Carbohydrate 50-60
Protein 15-20
Total Fat <30 (maximum)
Saturated fat <10 (maximum)
* You will notice that if you add these numbers together you don’t get 100%. This is because you aren’t trying to get a
maximum of 30% fat and 10% saturated fats in the diet, you want a lot less. Hence try for more carbohydrates and proteins
in the diet than fats.

And

Macronutrient Kilojoules produced per gram


Carbohydrates 17
Proteins 17
Fats 37
Alcohol 29

And

The average Australian individual is meant to consume 8700 Kilojoules each day.
You may use your own kilojoule value using the online calculator
https://www.eatforhealth.gov.au/node/add/calculator-energy if you would prefer.

At the bottom of most recipes in the book, the nutrition information has been listed out for the
macronutrients per serve. For example the Warmed Camembert on page 43 has 9g of protein, 14g of total fat,
8g of saturated fat, 9g of carbohydrates and 820 kJ per serve of cheese.

You have to work out how many kilojoules of each applicable macronutrient the food gives you and then work
out the percent of the average diet that serve of food gives you. Finally, add up meals throughout the day until
you can reach the recommended totals.

An example of the working out would be as follows:

Protein: 9g x 17kj/g = 153 kj in 9g then (153/8700 recommended kj’s/day) x 100 = 1.8%


Total fat: 14g x 37kj/g = 518kj in 14g then (518/8700) x 100 = 6.0%
Saturated fat: 8g x 37kj/g = 296 kj in 8g then (296/8700) x 100 = 3.4%
Carbohydrates: 9g x 17kj/g = 153 kj in 9g then (153/8700) x 100 = 1.8%

Consider if you think you would eat just one portion of that food and multiply your values if eating more than
one. If you use your own energy requirements not the 8700kj/day recommendation make sure to substitute
this value into your calculations.

The next step would be to do this for all your meals and add up the totals for each macronutrient and see
which foods you need to cut down by half a portion or need to substitute for other foods.
If you come across products in the magazine which do not have the macronutrient breakdown listed
underneath them (i.e. are advertisements), you can Google the nutrition information of those products and
use that information to work out how much of a particular food can be allowed
into your meal plan.
Remember, as you are going through you will need to consider the following
(replace the ellipses with your answer):
The best types of carbohydrates have a low GA ranking. For example, instead
of consuming white bread, it would be better to eat … options, … options or …
options. When a food containing highly processed types of carbohydrates are
eaten, BLOOD GLUCOSE levels rise abruptly. This is followed by a sudden drop
off when the sugars are digested.
When excess protein is consumed, the body can struggle to cope with the
extra energy. If this happens, the protein gets turned into FAT instead of being
turned into muscle. The best types of protein to eat, including meats are LEAN
varieties which contain less saturated fat. It is commonly thought that protein
rich foods can be safely eaten in large portions and very regularly throughout
the day. This statement is FALSE
Dietary FAT sourced from animals are known to increase cholesterol levels in
the body. Of all types, SATURATED fats are the worst for cardiovascular health,
closely followed by TRANS fats. Olive oils, sunflower oils are good sources of
MONOUNSATURATED fats and POLYUNSATURATED fats. If faced with a choice
of using margarine or butter in a recipe, the … is a better choice due to its
nutrients. The fat soluble vitamins are vitamins A, B, E and K.

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