[WomanBreast40356]

This will be my final part to this series. I wanted to go back over the macronutrients. While there is not a hard and fast rule regarding the breakdown of the macronutrients we consume, there are some general guidelines. The three primary macronutrients are Carbohydrates, Proteins, and Fats. Dietary fibers and Sugars are both a form of Carbohydrates. Amino Acids are derived from the proteins and are necessary for building muscle tissue. Vitamins and Minerals are micronutrients, and while important, do not provide calories.

The macronutrients all provide energy and all unused energy will be stored. It is stored both in the form of glycogen in the liver and muscle cells, and as fat. A certain amount of fat in the body is both normal and necessary to health. But as will all things, it must be balanced in the correct ratio. Most of us can at least
approximate this ratio with the BMI. Information regarding the BMI and tools to calculate it are included in the download in Part 2.

Our dietary needs tend to be highly individualized but we can follow certain general guidelines. A common ratio of Carbs-Proteins-Fats is 50%-20%-30%. This does NOT mean consume 50% Bread - 20% Meat - 30% Lard. This is referring to macronutrients, not food groups. By way of example, an avocado (which is a fruit), is 5% Carbs - 5% Protein - 90% Fat. These percentages are not measured by grams, but by calories.

An avocado contains the following nutrition facts:

Mass 145g
Calories 276
Carbs 1.4g
Protein 1.4g
Fats 27.6g

The percentage that is inert is (145-1.4-1.4-27.6)/145 or 79%. So of the 145g of avocado, 30.4g contain the actual calories and the other 114.6g is water and inert fiber and such. So the 30.4g contains the 276 calories.

The protein ratio of those calories is (1.4g/30.4g) or 4.6%.

The fat ratio of those calories is (27.6g/30.4g) or 90.7%.

This makes avocado a great source of cholesterol free fats. (Only animal products contain cholesterol).

To get a realistic perspective of a food item, closely examine the Inert Ratio, and the Ratio for calories of Carbs, Fats, and Proteins. Special attention should be paid to the portion of Carbs known as the Fiber Ratio. The higher the fiber ratio, the better.

The Nutritional facts for cooked Mustard Greens are

Mass 140g
Calories 21
Carbs 2.9g
Protein 3.2g
Fats 0.3g

The percentage that is inert is (140-3.2-2.9-0.3)/140 or 95.4%. So of the 140g of mustard greens, 6.4g contain the actual calories and the other 133.6g is water and inert fiber and such. So the 6.4g contains the 21 calories.

The protein ratio of those calories is (3.2g/6.4g) or 50%.

The fat ratio of those calories is (0.3g/6.4g) or 4.7%.

This means that mustard greens are a great low-calorie, protein-rich source.

If you have difficulty with the taste, try the recipe I mentioned in Part 3 and you might find yourself getting addicted to mustard greens.

I have over 170 food items in the attached spreadsheet in which I have already calculated the Inert Ratios, Fiber Ratios, Protein Ratios, Sugar Ratios, Carb Ratios, and Fat Ratios. As the equations are embedded in the spreadsheet, it would be easy to expand. To make it easy to estimate food intake, I have also included the number of grams of each in 8oz of food item. That is a measure of mass so it may not necessarily be a cup in volume unless greatly compressed.

The chart is very simple to sort and I usually sort it either by fiber ratio or food name. May it be as beneficial to you as it has been to me.