Macronutrient Intake - Example Diet
Protein, Fat, Carbohydrates & Alcohol
nb: % = Percentage of total energy
Portion Protein Fat CHO Alcohol Total
size per 100g in portion kcal % per 100g in portion kcal % per 100g in portion kcal % per 100ml in portion kcal % Energy kcal
Breakfast
muesli with no added sugar 85 g 10.5 8.9 35.7 12% 7.8 6.6 59.7 19% 67.1 57.0 213.9 69% 0.0 0.0 0.0 0% 309.3
with milk (whole, pasteurised) 115 g 3.3 3.8 15.2 20% 3.9 4.5 40.4 54% 4.6 5.3 19.8 26% 0.0 0.0 0.0 0% 75.4
tea (with whole milk) 180 g 0.4 0.7 2.9 23% 0.4 0.7 6.5 51% 0.5 0.9 3.4 27% 0.0 0.0 0.0 0% 12.7
kiwi fruit 70 g 1.1 0.8 3.1 9% 0.5 0.4 3.2 9% 10.6 7.4 27.8 82% 0.0 0.0 0.0 0% 34.1
Breakfast totals 14.2 56.8 13% 12.2 109.7 25% 70.6 264.9 61% 0.0 0.0 0% 431.4
Lunch
rye bread 70 g 8.3 5.8 23.2 15% 1.7 1.2 10.7 7% 45.8 32.1 120.2 78% 0.0 0.0 0.0 0% 154.2
butter 15 g 0.6 0.1 0.4 0% 82.2 12.3 111.0 99% 0.6 0.1 0.3 0% 0.0 0.0 0.0 0% 111.7
chicken breast 80 g 29.8 23.8 95.4 81% 3.1 2.5 22.3 19% 0.0 0.0 0.0 0% 0.0 0.0 0.0 0% 117.7
avocado 40 g 1.6 0.6 2.6 3% 19.7 7.9 70.9 93% 1.9 0.8 2.9 4% 0.0 0.0 0.0 0% 76.3
spinach leaves (raw) 20 g 2.8 0.6 2.2 46% 0.8 0.2 1.4 30% 1.6 0.3 1.2 25% 0.0 0.0 0.0 0% 4.9
tomato 50 g 0.7 0.4 1.4 16% 0.3 0.2 1.4 16% 3.1 1.6 5.8 68% 0.0 0.0 0.0 0% 8.6
mayonnaise 12 g 1.1 0.1 0.5 1% 75.6 9.1 81.6 98% 1.7 0.2 0.8 1% 0.0 0.0 0.0 0% 82.9
banana 60 g 1.2 0.7 2.9 5% 0.3 0.2 1.6 3% 23.2 13.9 52.2 92% 0.0 0.0 0.0 0% 56.7
apple juice (unsweetened) 200 g 0.1 0.2 0.8 1% 0.1 0.2 1.8 2% 9.9 19.8 74.3 97% 0.0 0.0 0.0 0% 76.9
Lunch totals 32.3 129.4 19% 33.6 302.8 44% 68.7 257.6 37% 0.0 0.0 0% 689.8
Dinner
salmon fillet (no bones, grilled) 100 g 24.2 24.2 96.8 45% 13.1 13.1 117.9 55% 0.0 0.0 0.0 0% 0.0 0.0 0.0 0% 214.7
baked potato (inc skin) 170 g 3.9 6.6 26.5 11% 0.2 0.3 3.1 1% 31.7 53.9 202.1 87% 0.0 0.0 0.0 0% 231.7
butter 15 g 0.6 0.1 0.4 0% 82.2 12.3 111.0 99% 0.6 0.1 0.3 0% 0.0 0.0 0.0 0% 111.7
peas (boiled from frozen) 60 g 6.0 3.6 14.4 35% 0.9 0.5 4.9 12% 9.7 5.8 21.8 53% 0.0 0.0 0.0 0% 41.1
carrots 60 g 0.6 0.4 1.4 10% 0.4 0.2 2.2 15% 4.9 2.9 11.0 75% 0.0 0.0 0.0 0% 14.6
plain yogurt (whole milk) 70 g 5.7 4.0 16.0 29% 3.0 2.1 18.9 34% 7.8 5.5 20.5 37% 0.0 0.0 0.0 0% 55.3
strawberries 60 g 0.8 0.5 1.9 12% 0.1 0.1 0.5 3% 6.0 3.6 13.5 85% 0.0 0.0 0.0 0% 16.0
barley water (orange/lemon) 200 ml 0.1 0.2 0.8 3% 0.0 0.0 0.0 0% 3.7 7.4 27.8 97% 0.0 0.0 0.0 0% 28.6
Dinner totals 39.6 158.2 22% 28.7 258.4 36% 79.2 297.0 42% 0.0 0.0 0% 713.6
Snacks
oatcakes (3 slices) 32 g 10.0 3.2 12.8 10% 15.1 4.8 43.5 33% 63.0 20.2 75.6 57% 0.0 0.0 0.0 0% 131.9
honey 10 g 0.4 0.0 0.2 1% 0.0 0.0 0.0 0% 76.4 7.6 28.7 99% 0.0 0.0 0.0 0% 28.8
apple (weighed with core) 162 g 0.4 0.6 2.6 4% 0.1 0.2 1.5 2% 10.5 17.0 63.8 94% 0.0 0.0 0.0 0% 67.8
Snack totals 3.9 15.6 7% 5.0 44.9 20% 44.8 168.0 74% 0.0 0.0 0% 228.5
Daily Total 90.0 360.0 17% 79.5 715.8 35% 263.4 987.6 48% 0.0 0.0 0% 2,063.3
2,063.3
Student No: 113243 Module: Nutrients CNE412/412S