Exercise Questions - How Do I Find The Nutrient Details of Meals?

Exercise Question:
Every evening I eat a homemade indian dinner but I don't know how to work out the calories, protein and carbs grams since not every food has the nutrient details listed. How do I find these details?

Exercise Answer:
In terms of the ratio of protein-carbs-fat, I would recommend a diet like this:

• 30% protein
  
• 50% carbs
  
• 20% fat

Each meal should consist of one of each macronutrients. A sample meal is below:

Protein Source: 8 ounces of chicken breast (broil with 1 tbs of olive oil)
Carbs Source: 1 medium yam (boiled & plain)
Carbs Source: 2 cups of steamed broccoli
Fat Source: 1 tbs of olive oil (included with chicken)

Try to eat at least 5 meals per day and make sure to eat a meal every 3 hours. Each meal should consist of about 500-700 calories and come from all clean sources as noted above.

When making your meals, look at the nutritional breakdown and add up the grams for each macronutrient:

• Protein: 4 calories per gram
  
• Carbs: 4 calories per gram
  
• Fat: 9 calories per gram

If you don't know what the calorie breakdown is in your Indian dinner, it could be sabotaging your nutritional plan! Make sure to find out the basic information from your grocery store or the person you buy your ingredients from.

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