Guidebolt

Nutrition

Revised 2018.02.14

Macronutrients are carbohydrates, proteins, fats, fiber, water. They are needed in large amounts. Micronutrients are vitamins, minerals, enzymes, phytochemicals. They are needed in small amounts.

Carbohydrates provide 4 calories of energy per gram. Simple carbohydrates release energy quickly. Complex carbohydrates release energy slowly.

Proteins provide 4 calories of energy per gram. Proteins are made of amino acids. Humans need 8 different types of essential amino acids.

Fats provide 9 calories of energy per gram. Fats are unsaturated, saturated, or cholesterol. At room temperature, unsaturated fats are liquid, saturated fats are solid, cholesterol is waxy.

Standard Carbohydrates

Choose a staple grain for your long-term diet. The most common options are oats, rice, and wheat products.

Oats cooks fast (1-5 min in pot with hot water), contains more protein and iron. Get "quick oats" (rated for 1 min cook time) for a balance of cooking speed and tasteful texture.

Rice cooks and stores conveniently (10-30 min in rice cooker), tastes neutral for more recipe compatibility. Get both types of rice (white/brown) for a balance of neutral taste and potential nutrition.

Wheat products (ex. bread, cereal, pasta) are ready-to-eat with longer shelf-life and a more palatable standalone taste. Get bread with good texture and added seeds/grains for a balance of personal taste and extra nutrition.