Hello all, welcome to ACPT's nutrition week. Throughout the week there will be tips, recipes, facts and figures about all aspects of nutrition. Each day will have a certain topic of nutrition so make sure you stay tuned in to receive all the best information!
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Today we will be covering CARBS!
What are carbohdrates?
Carbohydrates are a primary source of food your body uses for energy. These include simple carbohydrates (such as honey, table sugar, and high-fructose corn syrup), as well as complex carbohydrates. Complex carbs include starches (such as bread, pasta, rice, and potatoes) and dietary fiber (found in fruits and vegetables, nuts, and whole grains).
Where do I get carbohydrates?
. Grains
. Vegetables
. Peas, beans, lentils and legumes
. Seeds
. Cereals
. Potatoes
. Fruit (Simple)
. Milk (Simple)
. Sugar and honey (Simple)
How much should I eat?
. Government studies suggest around 50% of your diet should come from carbohydrates:
Average 2000 calorie diet - 250g/day
Facts and figures:
. Carbs has 4 calories per gram (same as protein)
. Your #1 source of fuel - eat for energy
. 2 types of carbohydrate; Simple and complex
. Simple releases intense and short-term energy
. Complex releases less intense and longer-term energy
. Vegetables are carbohydrates but highly nutritious and fibrous carb.
. Don't be scared of carbohydrates, if you are focusing on fat loss - daily calorie intake is the key. Not carbs, they are often the first to get reduced and not necessarily the best thing to do.
One of my favorite recipes:
Pineapple Chicken Fried Rice with Turmeric
Ingredients - Serves 4 _______________ 4 tsp olive oil 250 g / 8.8 oz basmati brown rice 1½ tsp turmeric 680 g / 24 oz chicken breasts 50 g / 1¾ oz green onion 1 tbsp garlic 1 red bell pepper 180 g / 6.4 oz pineapple 3 tbsp soy sauce (low sodium) 1½ tbsp fresh ginger 2 tbsp sriracha sauce 2 tbsp water 2 tsp arrowroot starch Steps ______ 1. Bring water to a boil, then add rice, turmeric and just ¼ of olive oil. Reduce the heat to simmer, then cover and cook for about 30 minutes until rice is fully cooked and the water has been absorbed. Fluff with a fork and set aside to let the rice cool, ideally to room temperature or place in the fridge. 2. Set a large nonstick skillet on medium-high heat.Once hot spray with some olive oil and add the chicken. Sear the chicken on the outside edges until brown, then cook the chicken completely through, about 6-8 minutes. Then remove the chicken from the skillet. 3. Reduce the heat to medium and add remaining ¾ of olive oil. Add chopped green onion and garlic, then mix to flavor the oil, about a minute. Be careful not to burn the garlic. 4. Toss in the bell pepper and cook for an additional minute. 5. Increase the heat to medium-high and toss in the pineapple. Stir everything together for about a minute, then add the rice and the chicken. Fold everything together. 6. Mix together the ingredients for the sauce. Move the mixture to one side of the skillet, then pour in the sauce. As soon as it starts to bubble, immediately and continuously fold the rice mixture into the sauce, ensuring the rice is fully coated and saucy. 7. Garnish with green onion and fresh cilantro if desired. Nutrition _________ Approx macros for 1 of 4 equal servings Calories 382 Carbs 42g Fat 8g Protein 36g Sugar 6g Fiber 2g
*Vegetarians can swap out chicken for quorn*
The recipe can be found on the following website:
https://fitmencook.com/
Be your best!