Nutrition Facts

Nutrition Facts : General Guidelines / serving size |Guest Post by  Lou Jester Isip | Krankamania

But first I just wanted to say:

I’ve seen a great trend in our place.  A very good trend actually.  People are losing weight and looking great!!  Everyone is doing great on this 3 week diet challenge.  But the question is …what will you do after??  I don’t consider any eating habits a diet, rather, it should be considered part of your life style.  That challenge is to mainly teach people how to eat properly.  It gives you good choices, proper proportions, and snacks in between meals in order to sustain energy levels and keep the metabolism at a higher rate.

One crucial tip in how to keep calories at minimal is getting into the habit of reading Nutrition Facts on the food purchased.  Make it a habit of reading nutrition facts so you know exactly what you are consuming!! It might take you a little more time when you go food shopping…but trust me, it is well worth it when you are talking about calorie content.  The most important thing to look at is the “servings per container”  If you eat the whole box of something…and the box has 8 servings, well then you have to multiply everything by 8.  The pretty much includes fats, proteins, and carbohydrates.  These macro nutrients make up most of your calories.

  • 1 gram of protein =  4 calories
  • 1 gram of carbohydrate =  4 calories
  • 1 gram of fat = 9 calories
  • 1 gram of alcohol = 7 calories

Daily Food % of Macronutrients

  • Carbohydrates             65%
  • Proteins                         20%
  • Fats                                 10%
  • Vitamins/Minerals     5%

Lets break down these macronutrients a little more:


Protein is one of the building blocks of muscle.  There are a quite a few sources and options that you choose from.  The leaner proteins with less fat include chicken (preferably white meat), turkey (white meat), tuna, tofu, beans, peas, lentils, and quinoa.  Lean protein is an important part of any healthy diet.  Proteins can give you that sense of fullness and in some cases help you prevent over eating.  Other protein sources include red meats which are a little higher in fats but a good source of protein in moderation.  Fish which we probably don’t get enough of are great sources of proteins and provide us with good fats that our body actually needs.


Carbohydrates provide your body with the fuel that it needs in order to complete those every day activities.  They also provide you with the energy you need to complete your workouts.  There are two forms of carbohydrates:  complex carbs and simple carbs.

Complex carbs are better known as the “good” carbs or fibers and starches.  These carbs are broken down and digested at a slower pace in the body.  They are also packed with fibers, vitamins, and minerals.  Examples of complex carbs are vegetables, whole grain breads, oatmeals, legumes, whole wheat pasta, brown rice, and sweet potatoes.

Simple carbs, considered bad carbs, are also known as simple sugars.  Opposite from the complex carbs, they are broken down and digested much quicker.  They are considered “bad” because they contain refined sugars and very little vitamins and minerals.  Some examples include table sugar, honey, milk, yogurt, fruit juice, syrup, and brown sugar.


Fats always get a bad reputation.  When in fact, not all fats are bad.  Sure they provide the most calories compared to that of carbs and proteins, but they prove to be quite beneficial.  Cutting some fats out in our nutrition gives us fewer calories in our daily intake but also deprives our bodies from the benefits they provide.

The good: Unsaturated fats

There are two types of unsaturated fats.  Monounsaturated and polyunsaturated fats.  They both prove to lower cholesterol levels.  Monounsaturated fats lower the bad cholesterol (LDL) and helps increase good cholesterol (HDL).  Polyunsaturated fats provide us with that omega-3 fatty acid that our bodies cannot produce a sufficient amount of.  We can get these fats from cold water fish, nuts, oils (flaxseed and vegetable oils), and dark leafy greens.  The omega-3 fatty acid helps with high blood pressure as well as protects the brain and nervous system.


The bad: Saturated fats

These fats are solid at room temperature.  They are considered the fats that clog your arteries and are usually derived from red meats and dairy products.  They raise your LDL levels (bad) cholesterol.  We are recommended to eat these fats at very minimal levels.  I always say use in moderation because unless you are a vegan, you will definitely come across these types of fats in your foods.


I can’t stop you guys from drinking.  I even have a beer or a good scotch once in a while.  The best I can do is give you some information and help you cut back on your alcohol consumption.  Alcohol does not contain good nutritional value so are considered to be empty calories.  Alcohol would not fall under the category of essential nutrients because there is no problem or disease state if you do consume it.  It does not provide a lot of vitamins and minerals and you can consume a little amount of it to put you way over the edge of your caloric intake.

Look, we all know what foods are good and bad for us.  WE have to try and stay more disciplined in our selections.  Everything in moderation is the key.  We have to try and eat  ”clean” for the majority of the week so we can have the cheat meal or cheat day at the end of the week.  And the best part of it is, you can eat whatever you are craving with out remorse!!  In fact, I actually recommend you have that cheat day or meal because first of all it will keep your mind sane!!  Second of all, it gives you something to look forward to or work for.  The clean calories you intake during the majority of the week shall average your calories out with the cheat day at the end of the week.  Let us be conscious of our choices in the food we eat, it is simple as that!!


Alight everyone that is a great guest post by Krank coach Lou Jester Isip

Be well

Pete Isip


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