Nutrition Reference Guide

Macronutrient ratios, food choices, and meal planning tips to optimize protein, fat, and carbohydrate intake for personalized nutrition and metabolic needs.

Macronutrient Guideline

These guidelines are meant to provide a starting point. Once you understand what works for you and the foods you feel optimum on, there is no need to count calories or think about ratios.

Proteins

Are required for growth and maintenance of tissues, produce antibodies that fight infection and illness, carry oxygen throughout the body, and maintain healthy muscles, organs, and bones.

• Average Daily Intake: 20-30% of total caloric intake (1 gram = approx. 4 calories) OR 0.7 to 1 gram per pound of lean body mass.

Fats

Provide the body with energy, cushions and protects vital organs, are structural components of cell membranes, allows vitamins A, D, E and K to be absorbed, aid in hormone production and regulation and maintains cholesterol and blood pressure levels.

• Average Daily Intake: 20-35% of total caloric intake (1 gram = approx. 9 calories) OR 20-30 grams per meal. Consume with protein & carbs to increase satiety and vitamin/mineral absorption.

Carbohydrates

The body's main sources of energy for function and physical activity. Essential for cellular function, particularly in the brain, muscles and nervous system.

• Average Daily Intake: 35-60% of total caloric intake (1 gram = approx. 4 calories) OR whatever is leftover from ideal fat and protein intake.

Example: 30% Fat, 25% Protein, 45% Carbs - Adjust based on how you feel. Energy, satiety, goals and body composition will change throughout your life so don't be afraid to make adjustments.

The key to adapting these guidelines is to find what best suits your individual needs based on your lifestyle, activity level, and metabolic health. By experimenting with different meal frequencies, timings, and macronutrient ratios, you can gain valuable insights into the diet composition and routine that works best for you.

While experimenting, here are some important points to consider:

• If calculating calories, roughly a gram of fat = 9 calories | a gram of protein = 4 calories | a gram of carb = 4 calories

• Consume at least 25-30 grams of protein per mixed meal, focused on high quality animal sources

• Aim for a 1:1 to 2:1 carbohydrate to protein ratio in mixed meals

• Include 20-30 grams of fat in mixed meals to aid digestion

• Snacks can be what you want to obtain for macronutrient ratios, like increasing protein

• Try 3 larger meals around 4-5 hours apart, with 1-2 smaller snacks

Possible Implementation

Here's an idea of how to get started using nutritious whole foods that you prepare.

1. Select 20-25 foods from the list below that you either enjoy or want to try. Begin with your preferred protein sources and foods that have made you feel energized in the past. Refer to the Grocery List & Meal Plan Templates.

2. Research recipes online that feature your chosen protein sources. Focus on dishes that can be stored well in the refrigerator or freezer.

3. Prepare foods in bulk to reduce daily cooking requirements. Don't worry if the recipes fail, this is part of the process.

4. Observe your digestive response after meals, noting any gas, bloating, or energy changes. Try to identify specific foods that might cause discomfort. Watch for other reactions like constipation or skin changes over several days.

5. Continue to refine your approach by adjusting recipes, meal timing, and macronutrient ratios. Focus on nutrient dense foods that consistently provide you with the most energy.

Food & Drink to Consume, Limit or Avoid

This list prioritizes foods and beverages that are easiest to digest, most nutrient dense, and least toxic. There will be factors that are unique to each individual. Remember to adjust slowly and experiment to understand which foods are best for you.

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Sible - Food & Beverage Cheat Sheet.pdf

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	Consume	Limit	Avoid
Oil & Fats	Avocado oil | cocoa butter | coconut oil | extra virgin olive oil | grass-fed tallow or lard | bone marrow | grass-fed butter | grass-fed ghee | pastured egg yolks | macadamia oil | MCT oil | palm kernel oil	Pork and poultry fat | palm oil | nut oils (walnut, almond, hazelnut etc.)	Industrial animal fat | margarine | vegetable shortening | fish oil | seed oils (safflower, sunflower, canola, soy, cottonseed, grapeseed, sesame, corn, flaxseed, ricebran, peanut, etc.)
Protein	Grass-fed beef, bison and lamb | pastured eggs | bone broth | organ meats | shellfish | wild caught low mercury fish | game meats | collagen | whey protein concentrate	Pastured pork & poultry | factory farmed eggs | whey protein isolate | sprouted legumes	Industrial meats | farmed seafood | rice, pea, soy, wheat, hemp and bean protein | meat substitutes
Fruit	Avocado | lemon | lime | oranges | pineapple | tangerines | watermelon | guava | papaya | olives | berries | cantaloupe | honeydew | grapefruit | mango | cherries | peaches | plums | apricot | kiwi | figs | passion fruit | nectarines	Apples | pears | grapes | bananas | plantains | dried fruits	Fruit leathers | jams | jellies | canned fruit | unripe fruit
Vegetables	Cooked leafy greens (spinach etc.), cruciferous vegetables (broccoli etc.), and asparagus | lettuces | carrots | cucumber | pickles | summer squash | zucchini | artichoke hearts | radish | bell peppers | sauerkraut	Celery | tomatoes | green beans | eggplant | onions | shallots | leeks | okra	Raw leafy greens and cruciferous vegetables | canned vegetables
Starch	Sweet potato | yams | squashes | pumpkin | parsnip | rutabaga | turnip | beet | taro | cassava | white rice | waxy potatoes (yellow, red, purple, fingerling) | soaked, sprouted or fermented grains	Oats | quinoa | black, brown and wild rice | organic fresh/frozen corn | buckwheat | resistant starches	All unsprouted, unfermented, non-gmo, non organic grains (corn, wheat, etc.) | all packaged starches: pastas, cereals, potato chips, crackers, cookies, cakes, etc.
Dairy	Any full-fat goat or sheep dairy | grass-fed, organic, raw or A2 cow dairy: full-fat cream | sour cream | yogurt | cottage cheese | homemade ice cream	Cheese	Grain-fed dairy | low-fat or fat free dairy | any dairy with carrageenan | powdered, evaporated or condensed milk | fake butter
Nuts, Seeds, Legumes	Coconut | macadamia	Soaked or sprouted cashew, chestnut, hazelnut, almond, pecan etc. | peas	Beans | legumes | seeds | dried peas | lentils | edamame | tofu | soy | hemp hearts | brazil nuts | chickpeas | nut flours | nut butters | soy & corn nuts
Beverages	Water (filtered, carbonated, mineral) | coffee & tea | coconut milk | coconut water | fruit juice (except apple & pear)	Herbal tea | unsweetened iced tea | vodka | gin | tequila | whiskey	All other alcohol | soda | soy, nut and oat milks | diet, energy and sports drinks | off the shelf packaged juice
Sweeteners & Sugars	Raw honey | maple syrup | allulose | monk fruit	White & brown sugar | erythritol | xylitol | sorbitol | maltitol | juice concentrate	Agave | pasteurized honey | high fructose corn syrup | saccharin | sucralose | splenda | aspartame | acesulfame potassium | maltodextrin
Herbs, Spices and Flavorings	Sea salt | dark chocolate | vanilla | apple cider vinegar | ceylon cinnamon | cilantro | parsley | ginger | thyme | oregano | rosemary | dill | fennel | cloves | allspice | mint | turmeric | sauerkraut | mustard | kimchi	Table salt | pepper | cassia cinnamon | nutmeg | all other vinegars | yeasts	Commercial salad dressings | ketchup | bbq sauce | artificial flavors | natural flavors | MSG

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