HOUSTON TEXANS STRENGTH & CONDITIONING PROGRAM ...

Small bag of peanuts = 191 calories
Fat = 15 grams x 9 calories = 135 calories
Carbohydrates = 9 grams x 4 calories = 36 calories
Protein = 5 grams x 4 calories = 20 calories
191 calories
From the information above you can see that peanuts are very high in fat. Almost
66% of the calories in peanuts come from fat. The ideal food should contain only 25%
fat and 60% carbohydrate. Peanuts are not a very good source of energy.
Does this mean you shouldn’t eat peanuts, or any food high in fat The answer is no!
You can eat any food you want if you balance the percentage of calories you consume by
the end of the day, the week, and the year. If you eat a meal high in fat, you should
decrease your fat intake the rest of the day.
Remember, the ideal ratio of calories is 60% carbohydrate, 25% fat, and 15% protein.
When you shop for food check the labels. Look for food that is low in fat and high in
carbohydrate. Bring your calculator and figure out how many calories come from fat, if
it isn’t provided on the label.
Fast Foods
Fast food restaurants are a popular part of American cuisine. The goal of most fast
food chains is to satisfy the palate. Many of the foods are fried. If you stop at
McDonalds on the way home and order a Filet-O-Fish Sandwich for your dining pleasure
you might assume that fish is low in fat and a wise choice.
Fish is low in fat and a wise choice if prepared properly. Unfortunately the Filet-O-
Fish Sandwich is cooked in grease. It contains 26 grams of fat. That’s 234 calories (26 x
9) from fat. More than 50% of the calories in a McDonalds Filet-O-Fish come from fat.
There is nothing wrong with eating a Filet-O-Fish sandwich. With the rest of your
meal try and balance your fat intake to a total of 25%. If you can’t do it that meal try to
balance your fat intake by the end of the day. If you eat out frequently you must be more
selective in the foods you eat and how the food is prepared.
Below are sample menu’s to demonstrate the amount of food needed to compose a
2500, 3500, and 4500, calorie menu.
2500 CALORIES 2500 CALORIES
Breakfast Serving /Cal. Breakfast Serving /Cal.
raisin bran cereal 2 cups 315 waffles w/but.& syrup 2 237
2% milk 4 oz. 60 2% milk 4 oz. 60
orange juice 8 oz. 112 banana 1 104
Lunch
Lunch
turkey sand. on wheat 2 588 tuna sand. on wheat 1 365
pretzels thin twist 8 185 vegetable beef soup 2 cups 160
diet cola 12 oz. 0 orange 1 71
Dinner
Dinner
baked chick. breast no skin 2 282 spaghetti w/meat sauce1 cup 334
baked potato w/butter 2 500 tossed garden salad 1 cup 35
tossed garden salad 1 35 lite Italian dressing 3 tsb. 15
lite Italian dressing 3 tsb. 15 Italian bread 3 slices 255
Anding/Riley/Wright 15