Fruit and Vegetable Carbohydrate Macro Cheat Sheet

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Carbohydrate Macro Cheat Sheet

Diet culture is amazing, guys. I decided to search “fruit” on Pinterest this morning and the first image I was greeted by was an image of a doctor in a lab coat with text that read “Fruit is Evil.” ⁣⁣Lol, k.
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The reality is that fruit contains electrolytes, vitamins, minerals, fiber, and antioxidants. You should absolutely include fruit regularly in your diet. Does it contain sugar? Sure. Is sugar the devil? No. It’s not inherently more inflammatory than anything else you decide to shove in your mouth.⁣⁣
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Should you try to avoid refined and added sugars? Sure. Should you be afraid of a little fruit every day? Absolutely not.⁣⁣
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Worth mentioning that during exercise, we fuel primarily off of sources of muscle glycogen. These include foods like rice, oatmeal, potatoes, quinoa, etc. Fruit actually gets stored as liver glycogen.⁣⁣
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For this reason, we generally advise clients to aim for 100-300 grams per day from fruit (1 cup = about 85g. So ~ 1-3 cups a day).⁣⁣ As for vegetables, we love seeing clients crush 1-2 cups or 100-200 grams of vegetables per meal (for a total of 3-6 cups of veggies per day).
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When meal planning in your food tracking app of choice, we’d suggest planning 100g of fruit + 200g veggies at breakfast/lunch/dinner. Then filling in the rest of your carb choices as you please!

As for vegetables, we love seeing clients crush 1-2 cups or 100-200 grams of vegetables per meal (for a total of 3-6 cups of veggies per day). For this reason, we generally advise clients to aim for 100-300 grams per day from fruit (1 cup = about 85g. So ~ 1-3 cups a day).⁣⁣

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