👁️ MACRONUTRIENTS Wrap-Up | The Perspective #44.5

Read until the end...for the Macronutrient Rich Food List

Welcome Viewer,

You are what you eat. If you don’t feed your body, it will eat itself. Food wants to eat food. Until modern times, it was a struggle to acquire enough calories to sustain oneself—as nature intended. If we do not eat, we fall apart and become food for plants or others. Therefore, we must eat large amounts of fats, proteins, and carbohydrates to survive and build upon our Mount MACRO.

In Edition #44.5, we Wrap-Up the Macronutrient Series with daily needs, the best sources, and many Goodies!

P.S. Read until the end for the Macronutrient-Rich Food List

MACRONUTRIENTS WRAP-UP 👀
TODAY’S LOOKAHEAD 

  1. Vantage Point: Protein, Fats, Carbohydrates

  2. Mindful Minute: 60-second Pause

  3. OVE’s Portion Guide: Food item, Hand, Everyday Objects

  4. Workout: 10-Minute Core Circuit

In 2024, we consumed 2,500 to 3,500 calories per day compared to 1,500 to 2,500 in 1824.

— Global Averages

VIEWER’S FEEDBACK 
ASK COACH DC

CARB Wars | The Perspective #44 (Link)
VIEWER COMMENT #2: I thought that if you limit your carbs, your body will use its fat reserves for energy.

Coach DC: Our bodies prefer carbohydrates for quick energy. Without carbohydrates, glycerols are converted to glucose for energy. On a no-to-low-carb diet, if we eat food rich in fatty acids (olive oil, fish), we produce ketones for energy. Lastly, protein is used to create energy at the expense of muscle mass.

Eat Fats To Lose Fat | The Perspective #43 (Link)
VIEWER COMMENT #1: I liked the overall importance you gave to listing out why eating healthy fats is essential. The fitness community stresses a whole lot of protein and carbs for mass gains but many times overlooks it. The essential role of including good fats in our diets.

Coach DC: Absolutely; without good fats, our brain, and organs will not function properly to produce the hormones we need to move our weight and spend the energy needed to achieve optimal fitness.

PROTEIN POWER | The Perspective #42 (Link)
VIEWER QUESTION #1: What are great sources of non-meat proteins I can add to my diet?

Coach DC: In addition to supplements like whey protein or collagen, you can add full-fat dairy products like cottage cheese, Greek yogurt, tofu, and eggs.

Poll: If you could eat only 1 staple, what would you choose?

VANTAGE POINT 🌾
POWER UP WITH PROTEIN

If you are not active Eat 0.8 grams per kg of protein of your body weight each day. 

As you age Eat 1–1.2 grams per kg to prevent muscle loss per day.

As an athlete Eat 1.2—1.7 grams per kg for performance daily.

  • Example: 72 kg x 1.2 grams = 86.4 grams per day

Complete Proteins have all 20 amino acids. Eat more of these:  

  • Fish, Poultry, Eggs, Turkey, Beef, Pork 🐄 🍗 

  • Dairy (full fat) 🧀

  • Whole sources of soy (like tofu, edamame, tempeh and miso🎌)

Strength Training 2-3 times a week will keep your bones dense and muscles to prevent Sarcopenia.

We absorb about 25 to 40 grams of protein per sitting.
Takeaway: Space out and eat your protein throughout the day.

VANTAGE POINT 🌾
FACTS ABOUT FATS

Eat in this order Monopolyunsaturated, Polyunsaturated, Saturated, No Trans Fat

For each type of Fat, How many calories should I eat?

🟢 90% of Unsaturated Fat
🟡 Less than 9% of Saturated Fat
Less than 1% of Trans Fat

  • Fatty acids Foods vs Glycerols Foods

  • All excess calories in your diet are stored as Visceral Fat.

    1 Gram of Fat = 9 kcal
    1 kg = 2.2 lbs 

Saturated fats were once considered “Bad Fats.”

EAT IN MODERATION Meats,🥩 chicken skin, butter, cream cheese, yogurt, whole milk, coconut oil  🥥 

EAT LESS Foods processed fried or baked 🧁, packaged, or fast food 🍔 

MONOUNSATURATED & POLYUNSATURATED

EAT MORE Olive oil, peanut oil 🫒 

EAT VERY LITTLE Vegetable oil, Sunflower oil, Margarine, 🧈 Muffins, Cookies, Packaged desserts & pastries 🥮

REMEMBER: 0.7-1.5g/kg/day of Dietary Fat

EAT MORE Omega-3 EFA to balance out Omega-6 EFA

Eicosapentaenoic Acid (EPA) &
Docosahexaenoic Acid (DHA) 
found in fish 🐠 (Salmon & Mackeral)

Adult males

  • ALA: 1.6 grams/day

  • EPA & DHA: 250-500 mg/day

Adult females

  • ALA: 1.1 grams/day

  • EPA & DHA: 250-500 mg/day

VANTAGE POINT 🌾
GOOD CARBOHYDRATES ARE GREAT

Typically, adults should derive about 45% to 65% of their total daily calories from carbohydrates.

Light Activity
(3-5 grams/kg/day): Slow Walking, cooking, or fishing

Moderate Activity
(5-7 grams/kg/day): Brisk walking, dancing, or casual cycling

Vigorous Activity
(6-10 grams/kg/day): 1-3 hours of high-intensity exercise like Running, competitive cycling, or fast swimming

For ultra-endurance sports (8-12 grams/kg/day): exceeding 4-5 hours per day

Foods Low on the Glycemic Index

  • Apples 🍎 , Strawberries, 70% dark chocolate, cashews, hummus, chickpeas, green pepper 🫑 

After a meal or snack, use your new energy or it gets stored — as visceral (body) fat.

FIBRE

Adults should aim for 25-40 grams a day.

Quality sources of fibre include:

  • Whole-grain products

  • Fruits 🍌 

  • Vegetables 🥕 

  • Beans, peas and other legumes 🫘

  • Nuts and seeds 🌰 

MINDFULNESS MINUTE
60-second PAUSE

Seated or standing, where you are Pause.

Set a 60-second timer.

Breathe In through your nose into your belly.

Breathe Out through your mouth.

Acknowledge where you are and what you are doing.

When the timer is up, carry on with your Day.

OVE’S GUIDE
VISUAL PORTIONS

As difficult as it is to track your calories, use these three strategies to estimate your portions for a balanced meal of macronutrients.

1 SERVING USING YOUR HAND

Courtesy of Verywell Fit

1 SERVING USING EVERYDAY OBJECTS

nCourtesy of John Keimer

1 SERVING USING FOOD ITEMS

1 Strip of Bacon

  • Total Calories: 41 kcal

  • Total Fats: 3 grams

  • Total Carbs: 0.3 gram

  • Total Protein: 3 grams

1 Large Hardboiled Egg

  • Total Calories: 80 kcal

  • Total Fats: 5 grams

  • Total Carbs: 0.5 grams

  • Total Protein: 6 grams

PUZZLE 🧩 
MACRONUTRIENTS CROSSWORD

Across

3. what type of protein is a complete protein?

4. are starch and fibre simple or complex?

5. how many kcals per gram in protein?

6. what is stored glucose known as?

10. how many amino acids are there in protein?

11. what type of nutrient is fat?

13. what do amino acids make?

14. what "sugar molecule" are carbs known as?

Down

1. what type of grains should you consume the most?

2. what type of fat is found in meat?

7. how many kcals per gram in fat?

8. which type of fat comes from plants?

9. is sugar a simple or complex carb?

10. what type of fat is considered the worst?

12. what type of meat is associated with cancer?

Download your copy below courtesy of WordMint 

macronutrients.pdf68.39 KB • PDF File

Check Answers in Next Week’s Edition

WORKOUT  💪🏾

10-MINUTE CORE CIRCUIT

This a quick, stomach-burning workout that can be done anywhere, emphasizing core strength and stability:

Warm-Up (3 minutes)
1. Arm Circles (30 secs) | 2. Torso Twists (30 secs) |
3. Jumping Jacks (60 secs) | 4. Jogging in Place (60 secs)

1 Set

CORE CIRCUIT (5 minutes)

1. Plank (60 secs) | 2. Russian Twists (60 secs) |
3. Air Bike Crunches (60 secs) | 4. Reverse Crunches (60 secs) | 5. Mountain Climbers (60 secs)

1 Set

Cool-Down (2 minutes)
1. Forward Bend (60 secs) | 2. Spinal Rotations (60 secs)

1 Set

Comment to tell us how you did.

WELLNESS COMPANION APP
Train With Overman 📲

Personal Fitness Advice with Expert Coach DC. Track your Macronutrients and Water intake. Now available on ANDRIOD IN THE GOOGLE APP STORE.

You’ve made it until the end‼️Click Below for your  Macronutrient Rich Food List

44.5 MACRONUTRIENT RICH FOOD LIST .pdf406.70 KB • PDF File

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Next Week: SLEEP 💤 | The Perspective #45

  • Are You Getting Enough Sleep? 🛌 

  • 10 Ways to Get More Sleep 😴 

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Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical, or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.

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