Quick 5 Guides
Keep track of your macros.
Keep a running total.
The Quick 5 Guides are very useful for keeping a running total of how many grams of each macro nutrient you are consuming daily. Particularly protein. Working with fives makes them very easy to remember and tot up totals quickly in your head. These figures are either actual or else rounded up or down for ease of use. The Quick 5 Guides are tools for estimating and gaining a quick understanding of relative grams of macro nutrients in common foods and for quickly working out if you are on track for your ratio targets. For real accurate values, if you require them, you'll have to look at your foods packaging and get the calculator and scales out! Remember, your body's feedback is the best indicator of results not theories or ratios. These are guides to help you towards your goals.
Cup measurements are an American unit of fluid volume equal to 250ml or approximately 8.8 imperial fluid ounces.
Protein Quick 5 Guide.
1/2 cup fruit and vegetables.
handful of nuts, an egg, slice of ham, slice of cheese, or pot of yoghurt.
cup of milk.
cup of beans, chicken drumstick, half cup of cottage cheese, beef burger.
pint of milk.
dinner sized serving of meat or fish (100g / 3.5 ounces), single whey supplement.
Carbs Quick 5 Guide.
1/2 cup vegetables
1 cup vegetables, glass of milk, kiwi, guava, tangerine, grapefruit half, 1/2 cup blueberries, 1/2 cup blackberries, 3/4 cup raspberries, peach, suasage roll, chocolate biscuit.
Slice of bread, orange, nectarine, small bunch of grapes, bag crisps, choc ice, fruit lolly.
1/2 cup rice, 1/2 cup pasta, apple, mango half, sweet corn, yoghurt, croissant, small chocolate bar.
pint of milk, banana, cereal, sweet potato.
regular potato, 1/2 cup meuseli, current bun.
regular chocolate bar(mars, snickers), can of fizzy drink.
Medium Jacket / medium potato, cup of rice, cup of pasta, doughnut, tea cake.
Large Jacket / large potato, portion of chips.
Fats Quick 5 Guide.
Note: protein from meat, dairy, and fish is almost always consumed with some degree of fat. Be mindful of this with your protein gram counts that you don't just assume you can add loads of good fatty foods too to meet the fat ratio.
Tin of tuna (good fats - but 1 to 2 a week...high mercury risk), a serving of shrimps / prawns (good fats).
Tin of salmon (good fats), 4 olives (good fats), an egg, teaspoon of butter / oil, table spoon of seeds (good fats), a serving of lamb chop / chicken breast / ham / cod no batter (good fats) / beef 95% lean.
Fresh tuna (good fats) / salmon (good fats) / trout (good fats), chicken drumstick (skin removed), pint of semi skimmed milk, a slice of cheese, table spoon of peanut butter (good fats), serving of beef 90% lean.
8 oz steak, avocado half (good fats), 1/4 cup of nuts (good fats), chicken thigh, serving of beef 85% lean.
Serving of standard beef / lamb.
Remember fat has over double the calories of carbohydrates and protein so even if the percentage intake is the same, that means the actual quantity consumed should be much less. (Percentages used in diagram were chosen purely for visual effect.)