Roughly Speaking
- 1 gm of carbs gives 4 calories
- 1 gm of protein gives4 calories
- 1 gm of fat gives 9 calories
- 1 gm of Alcohol gives 7 calories
Carbs: fiber daily ratio should remain 10:1, or aim for <200 gm of carbs daily
- CARBOHYDRATES
- GOOD Complex carbs (whole grains, legumes, fruits, vegetables)
- BAAAD carbs (white bread, soda, sweets) which cause blood sugar spikes.
- Critical for muscle repair, immune defense, enzymes, and hormones.
- Helps with satiety, making it useful for weight management.
- Sources: lean meats, fish, eggs, legumes, nuts, dairy.
- GOOD: Healthy fats (monounsaturated, polyunsaturated, omega-3s) support brain, heart, and hormone health. Necessary for absorption of vitamins A, D, E, K.
- BAD trans fats and excess saturated fats to reduce cardiovascular risk.
- Provides calories but no essential nutrients.
- Associated with liver disease, cancer, addiction, and premature death.



