PHYSICAL EDUCATION PROJECT

Taking as reference the calories you need to consume daily and the amount of macronutrients and calories you consume on any given day. Adjust your diet based on these parameters.
-Adjust your diet to the caloric needs of exercise one.
-Substitute snakcs and chocolates for healthier foods.
-Includes five pieces of fruit daily taking into account that each weights around 100 grams.
-Substitute excess of fat meats such as lamb or pork for other less fat such as chicken meat.
-Adjusts a healthy distribution of macronutrients: 50% Carbohydrates  30% Proteins and 20% Fats

-         50% carbohydrates = 1477,35 carbohydrates

-         30% proteins = 886,41 proteins

         -         20% fats = 590,94 fats

 Banana:  Calories: 85 Carbohydrates: 22,2  Proteins: 1,1 Fats: 0,2
Apple:  Calories: 58 Carbohydrates: 15,2 Proteins: 0,3 Fats: 0,2

Melon:  Calories: 44  Carbohydrates: 11,1  Proteins: 0,6 Fats: 0,3 

Watermelon:  Calories: 22 Carbohydrates: 5,3 Proteins: 0,5  Fats: 0,1

Orange:   Calories: 42 Carbohydrates: 10,5 Proteins: 0,8 Fats: 0,2

Gluten flour:  Calories: 378 Carbohydrates: 21,2 Proteins: 41,4 Fats: 8,9

Cheese:  Calories: 393 Carbohydrates: 2,9 Proteins: 40 Fats: 26

Sweet potato:  Calories: 114 Carbohydrates: 26,3 Proteins: 1,7 Fats: 0,4

Fig:  Calories: 274 Carbohydrates: 69,1 Proteins: 4,3 Fats: 1,3

Lentils:  Calories: 340 Carbohydrates: 60,1  Proteins: 24,7 Fats: 1,1

Loin:  Calories: 153 Carbohydrates: 3  Proteins: 23 Fats: 5

Chicken:  Calories:170 Carbohydrates: - Proteins: 18,2 Fats: 10,2

Milk:  Calories: 79 Carbohydrates: 10 Proteins: 3 Fats: 3

Bread:  Calories: 263 Carbohydrates: 56,5 Proteins: 8,9 Fats: 0,2

Soup:  Calories: 369 Carbohydrates: 75,2 Proteins: 12,5 Fats: 1,2

Tuna: Calories: 127 Carbohydrates: - Proteins: 28 Fats: 0,8

TOTAL: Calories: 2911

Carbohydrates: 388,2  x  4  =  1552,8

Proteins: 208,6  x   4   =   834,4

Fats:  59,5   x   9   =  535,5