Food-to-Content Conversion CHEAT SHEET

While you can't keep track of the exact numbers for calories, fat, carbs and other things without a label, you can be mindful of your portion sizes. The easiest way to do this is by learning the basic exchange of food for calories, fat, etc, to estimate your total intake. Use the general guidelines below to keep track of your approximate intake of calories, carbs, fat and protein.

Remember that I recommend eating 60-120 minutes prior to workout a healthy, balanced meal of roughly 40% carbs, 30% protein, 20% fat, and 10% fiber (+/- 5% each one). You should also be eating a higher-protein based meal post-workout (40-60 minutes) of 40% protein, 25% carbs, 20% fat, 15% fiber (+/- 5% each one). As always, these are generic numbers and you should check with your healthcare professional prior to implementing a meal plan and/or health & fitness plan. Good luck!

Vegetables

1 cup raw leafy, 1/2 cup cooked or raw , 3/4 cup juice and 1/2 cup of cooked dry beans all have around 25 calories, 5g of carbs and 2g of protein.

Fruits

1 medium-sized fruit, 1/2 cup canned or chopped fruit, 1/4 cup fruit juice or 2 Tbsp of dried fruit contain about 60 calories and 15g of carbs.

Breads and Cereals

1 slice of bread, 1 cup ready-to-eat cereal, 1/2 cup cooked rice or pasta all have around 75 calories, 15g of carbs, 3g of protein and 0-1g of fat.

Meats, Eggs, Nuts

1 ounces meat. a handful of nuts, 1 egg and a 1/2 cup of legumes run about 75 calories, 7g of protein, 4-6g of fat (varies depending on cut of meat).

Oils, Butters

1 Tbsp olive oil, flaxseed oil, fish oil or peanut butter has around 72 calories and 8g of fat.
Dairy
1 cup milk, 1/2 cup cottage cheese and 1 slice of cheese have about 100 calories, 12g of carbs, 8g of protein and 0-4g of fat.

* Some information gathered from Amanda Carlson, R.D. and www.coreperformance.com