Question

1. Create a meal that meets the following specifications.

a. 600 kcal

b. 20% protein

c. 50% carbohydrate

d. 30% fat

Answer 1

A 50/30/20 diet is one that contains 50 percent of your daily calorie allowance in the form of carbohydrate, 30 percent from protein and 20 percent from fat. Carbohydrates and protein each have four calories per gram, while fat has nine calories per gram.

For 600 kcals, 75 gm of carbs , 30gm of protein and 20 gm of fat is needed from the diet .

In breakfast , one cup serving of dry oats yields 54 grams of carbs, almost 6 grams of fat and a little more than 10 grams of protein having a glass of milk .

At lunch , 2 ounces of turkey breast for 18 grams of protein and almost 1grams of fat, along with 1 ounce of feta cheese for 3 grams of protein, 6 grams of fat and 1 gram of carbohydrate. Add more salad and vegetable items to provide a further 5 to 10 grams of carbs.

In dinner , vegetable salads provide 5 - 10gm's of carbohydrates , one egg provides 6gm of protein and 5gms of fat .