{"id":172,"date":"2024-03-12T16:18:39","date_gmt":"2024-03-12T23:18:39","guid":{"rendered":"https:\/\/www.kitsapcooks.com\/?page_id=172"},"modified":"2024-03-12T17:12:45","modified_gmt":"2024-03-13T00:12:45","slug":"macronutrients","status":"publish","type":"page","link":"https:\/\/www.kitsapcooks.com\/?page_id=172","title":{"rendered":"Macronutrients"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ltoz5wwe-1cdeed5c966e248e91978c3b73cf58ab\">\n.avia-section.av-ltoz5wwe-1cdeed5c966e248e91978c3b73cf58ab{\nbackground-color:#83a846;\nbackground-image:unset;\n}\n<\/style>\n<div id='av_section_1'  class='avia-section av-ltoz5wwe-1cdeed5c966e248e91978c3b73cf58ab main_color avia-section-default avia-no-border-styling  avia-builder-el-0  el_before_av_section  avia-builder-el-first  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><main  role=\"main\" itemprop=\"mainContentOfPage\"  class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-172'><div class='entry-content-wrapper clearfix'>\n<div  class='flex_column av-9fup8-64fc4a82454f9e674cf9f14a4617cf5b av_one_full  avia-builder-el-1  el_before_av_hr  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-ltoz4seh-1955df391e41faaad04b3ee0b382c838 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h1 style=\"text-align: center;\">MACRONUTRIENTS!<\/h1>\n<\/div><\/section><\/div><div  class='hr av-2g62c4-e3f5565eefd6b0de4bd2d464cf4f6979 hr-default  avia-builder-el-3  el_after_av_one_full  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-ltoz5cxd-d970d0f5e0662e96dd3bdcf935585de0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 style=\"text-align: center;\">Carbohydrates, Protein, Fat<\/h2>\n<\/div><\/section>\n\n<\/div><\/div><\/main><!-- close content main element --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ltozobrd-63a507be794d62f2aedd0229890ecba0\">\n.avia-section.av-ltozobrd-63a507be794d62f2aedd0229890ecba0{\nbackground-color:#ffffff;\nbackground-image:unset;\n}\n<\/style>\n<div id='av_section_2'  class='avia-section av-ltozobrd-63a507be794d62f2aedd0229890ecba0 main_color avia-section-default avia-no-border-styling  avia-builder-el-5  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-172'><div class='entry-content-wrapper clearfix'>\n<div  class='flex_column av-295oos-60c9c1b26982be41b613ffe3b19b2ebb av_one_full  avia-builder-el-6  el_before_av_one_half  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-ltoz8655-9a3ab02a9ac584928ab73929f7798adc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3 style=\"text-align: center;\">Carbohydrates<\/h3>\n<p>45 &#8211; 65 percent of calories<\/p>\n<p>Provided mostly by plant foods:<br \/>\nFruits, vegetables, whole grains<br \/>\nand legumes<\/p>\n<p>Health Benefits:<br \/>\n\u2022 Energy to the brain from glucose<br \/>\n\u2022 Food sources of phytonutrients\u00a0 from fruits and veggies<br \/>\n\u2022 Fiber<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-7jha4-747b482eea9e6fa594a558c459c96615 av_one_half  avia-builder-el-8  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltoz9ox2-264c7f63cc5a94287c3339272c6f5995 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3 style=\"text-align: center;\">Complex Carbs<\/h3>\n<p style=\"text-align: center;\">Legumes &amp; beans<br \/>\nNuts &amp; seeds<br \/>\nVegetables<br \/>\nWhole fruits<br \/>\nWhole grains<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-1xh510-f244d98ee8f44f0ef183ed078dee1763 av_one_half  avia-builder-el-10  el_after_av_one_half  avia-builder-el-last  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltozaaym-ab1178123a74e53826b87b1caf8a631c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3 style=\"text-align: center;\">Simple Carbs<\/h3>\n<p style=\"text-align: center;\">Sugar<br \/>\nFruit Juice<br \/>\nSweetened beverages<br \/>\nRefined grains: white pasta,<br \/>\nwhite bread, white flour<br \/>\nHoney, maple syrup, agave<\/p>\n<\/div><\/section><\/div>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ltozozr3-a7bad6dc86347002683b06814eea584f\">\n.avia-section.av-ltozozr3-a7bad6dc86347002683b06814eea584f{\nbackground-color:#83a846;\nbackground-image:unset;\n}\n<\/style>\n<div id='av_section_3'  class='avia-section av-ltozozr3-a7bad6dc86347002683b06814eea584f main_color avia-section-default avia-no-border-styling  avia-builder-el-12  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-172'><div class='entry-content-wrapper clearfix'>\n<div  class='flex_column av-1o8kt0-d5a465161ec9ca9324b499a40557a83f av_one_full  avia-builder-el-13  avia-builder-el-no-sibling  first flex_column_div  '     ><section  class='av_textblock_section av-ltozbqkh-3acbd6740868276cc98111069d6a8063 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3 style=\"text-align: center;\">Protein<\/h3>\n<ul>\n<li>10 &#8211; 35 percent of daily calories<\/li>\n<li>Composed of amino acids<\/li>\n<li>Animal Sources: Meat, poultry, fish, eggs and dairy products<\/li>\n<li>Plant Sources: Nuts, seeds, legumes and whole grains<\/li>\n<\/ul>\n<\/div><\/section><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_4'  class='avia-section av-brp7w-d2978270df4ad4256b461fed5cd30fe8 main_color avia-section-default avia-no-border-styling  avia-builder-el-15  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-172'><div class='entry-content-wrapper clearfix'>\n<div  class='flex_column av-xdluk-5e9a54e7c3bc0ede37e65bc33b65bc0b av_one_full  avia-builder-el-16  avia-builder-el-no-sibling  first flex_column_div  '     ><section  class='av_textblock_section av-ltozhnt5-0fb5775fe65122c05a786408d567d731 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3 style=\"text-align: center;\">Fat<\/h3>\n<ul>\n<li>20 &#8211; 35 percent of daily calories<\/li>\n<li>Types:\n<ul>\n<li>Unsaturated: Monounsaturated &amp; Polyunsaturated<\/li>\n<li>Saturated<\/li>\n<\/ul>\n<\/li>\n<li>Healthy fats can include a combination of types<br \/>\nfrom whole food sources<\/li>\n<li>Fat helps us absorb fat-soluble vitamins like A, D, K<br \/>\nand E<\/li>\n<\/ul>\n<\/div><\/section><\/div>\n<\/p>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_5'  class='avia-section av-8nqcs-e2a52cbde6a9ff50818cde729fbfcf91 main_color avia-section-default avia-no-border-styling  avia-builder-el-18  el_after_av_section  avia-builder-el-last  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-172'><div class='entry-content-wrapper clearfix'>\n<div  class='flex_column av-2pyd8-d170725ffffdd6e5e484930af1df16fd av_one_half  avia-builder-el-19  el_before_av_one_half  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-ltozidzf-457ae8312667e18b8b740bb9499136ab '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3 style=\"text-align: center;\">Unsaturated Fat<\/h3>\n<\/div><\/section><\/div><div  class='flex_column av-212j8-c82074e53a1acfc450f293eb3cea740d av_one_half  avia-builder-el-21  el_after_av_one_half  el_before_av_one_half  flex_column_div  '     ><section  class='av_textblock_section av-ltozks7t-cf970f442a7af7161060bacf2bd578eb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3 style=\"text-align: center;\">Saturated Fat<\/h3>\n<\/div><\/section><\/div><div  class='flex_column av-89r9o-74c189569cbd3532d6f92bf82281873d av_one_half  avia-builder-el-23  el_after_av_one_half  el_before_av_one_fourth  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltp18w5u-358e67359a5c3ab5ed438a46408781f8 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><ul>\n<li>Health Benefits:\n<ul>\n<li>Surround and protect your brain<\/li>\n<li>Provide energy for your heart<\/li>\n<\/ul>\n<\/li>\n<li>USDA Dietary Guidelines recommend limiting to less than 10% of calories<\/li>\n<li>Foods high in saturated fat:\n<ul>\n<li>Dairy products, bacon, sausage, processed meat, poultry skin, fatty cuts of meat, egg yolks, coconut oil, chocolate and palm oil<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div><\/section><\/div><div  class='flex_column av-axxgk-8c40314b942108da60dfb115bff44dd6 av_one_fourth  avia-builder-el-25  el_after_av_one_half  el_before_av_one_fourth  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltozn2f5-df9e131a53424400a2a984990606cc57 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3 style=\"text-align: center;\">Polyunsaturated Fat<\/h3>\n<p>Omega-3<br \/>\n\u2022 Fish<br \/>\n\u2022 Pasture-raised meat<br \/>\n\u2022 Flax and chia seeds<br \/>\n\u2022 Walnuts<br \/>\nOmega-6<br \/>\n\u2022 Corn oil<br \/>\n\u2022 Soybean oil<br \/>\n\u2022 Safflower oil<br \/>\n\u2022 Conventionally raised meat<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-de0r8-1da781346c1250041b8cf304e4a6eca4 av_one_fourth  avia-builder-el-27  el_after_av_one_fourth  avia-builder-el-last  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltozmj3q-b07bc10f1627ae9e45d728a5b4ea9005 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3 style=\"text-align: center;\">Monounsaturated Fat<\/h3>\n<p>Olives and olive oil<br \/>\nAvocados<br \/>\nPeanuts<br \/>\nSesame seeds<\/p>\n<\/div><\/section><\/div>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='after_section_5'  class='main_color av_default_container_wrap container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-172'><div class='entry-content-wrapper 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