[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-403529-105":59,"doc-detail-403529-en":135},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":128,"head_meta":130,"extra_data":132,"updated_unix":134},105,"en","healthy-meal-planning-healthy-macros-meal-planning-basics","Healthy Meal Planning - Healthy Macros - Meal Planning Basics","","Healthy meal planning focused on understanding macros—carbohydrates, proteins, and fats—and using them to fuel daily energy needs. The content explains the functions of each macro, typical calorie ranges, and practical food choices such as whole grains, legumes, lean proteins, non-starchy vegetables, and unsaturated fats. Guidance includes specific water emphasis, protein and fiber goals, plus a carb-to-fiber ratio target to support fullness, digestion, and overall dietary balance.",{"@graph":69,"@context":127},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/healthy-meal-planning-healthy-macros-meal-planning-basics/403529/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/healthy-meal-planning-healthy-macros-meal-planning-basics/403529.png","ImageObject",300,407,{"name":92,"@type":93},"anakgang17","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-28","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",11,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119,123],{"name":110,"@type":111,"acceptedAnswer":112},"What are the three main macros covered in healthy meal planning?","Question",{"text":113,"@type":114},"The document focuses on carbohydrates, protein, and fat, explaining how each contributes to energy and body functions.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What calorie ranges are recommended for carbohydrates and protein?",{"text":118,"@type":114},"Carbohydrates are suggested at 45–55% of total calories, and protein at 15–30%.",{"name":120,"@type":111,"acceptedAnswer":121},"What fiber goal and carb-to-fiber ratio does the document recommend?",{"text":122,"@type":114},"It recommends Fiber > 10% of total carbohydrates, with an example of 30 g carbs equaling at least 3 g fiber, and a daily fiber goal of 25–35 grams.",{"name":124,"@type":111,"acceptedAnswer":125},"How much protein does the document recommend based on activity level?",{"text":126,"@type":114},"It lists 0.8 g per kg for basic needs and 1.2–2.0 g per kg for active needs.","https://schema.org",{"og:url":83,"og:type":129,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":131,"canonical":83},"index,follow",{"doc_id":133,"site_id":62},403529,1790624951,{"code":4,"msg":5,"data":136},{"doc_id":133,"user_id":137,"nickname":92,"user_avatar":138,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":139,"file_id":140,"file_url":141,"file_type":142,"file_size":143,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":36,"language":144,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":145,"faqs":146,"seo_title":147,"seo_description":67,"update_tm":148,"read_time":149,"preview_page_count":4},962090883568,"https://ap-avatar.wpscdn.com/davatar_a8503ba1806abce46bf441b54a3ca4cd","U N C R E X H E A L T H C A R E  \nHealthy Meal Planning  \nNatalie Newell, RD, LDN  \nUNC/ Rex Nutrition Services  \nU N C R E X H E A L T H C A R E  \nFood is the fuel that gives you the body you need to live the life you want  \nU N C R E X H E A L T H C A R E  \nObjectives  \n• Understand macros  \n• Healthy diet basics  \n• Meal planning  \n• Grocery lists  \nU N C R E X H E A L T H C A R E  \nThese key nutrients provide us with energy-Macro  \n✓ Carbohydrates  \n✓ Protein  \n✓ Fat  \nCarbs  Pro  Fat  \nU N C R E X H E A L T H C A R E  \nMacro  \n• Carbohydrates  \n• Protein  \n• Fats  \n• Provide energy  \nThis Photo by Unknown Author is licensed under CC BY-ND  \nU N C R E X H E A L T H C A R E  \nFuel Your Body With Healthy Macros  \n• Carbohydrates-fuel the brain (45-55% of total calories)  \n– Choose higher fiber whole grains; starchy vegetables such as peas, winter squash, potatoes; beans/legumes/lentils; fruit; yogurt & dairy  \n• Protein-makes hormones, builds/repairs muscle/cells (15-30%)  \n– Choose plant proteins and lean animal proteins  \n• Non-starchy vegetables-go for color!  \n• Fat-fat is flavor (20-25%)  \n– Choose unsaturated fats more often-oils, nuts & nut butters, avocado  \n• WATER!  \nU N C R E X H E A L T H C A R E  \nCarbohydrates   \nFunctions:  \no primary source of fuel for the body & brain  \no provide a sense of “fullness”  \no provide fiber and B vitamins  \nSources: whole grains,  \nbreads, cereals, potatoes, popcorn, beans, corn, peas, milk & yogurt, fruit, sweets  \nU N C R E X H E A L T H C A R E  \nFiber To Carb Ratio  \nAim For:  \nFiber > 10% of Total Carbohydrates  \nExample:  \n30 G carbs= At least 3 grams of fiber  \nFiber Goal: 25-35 grams per day  \nU N C R E X H E A L T H C A R E  \nProteins  \nSources: meat, poultry,  \nfish/seafood, milk, yogurt, beans & lentils, cheese, eggs, nuts, nut butters, tofu, soy products  \nU N C R E X H E A L T H C A R E  \nProteins  \n• Builds muscle  \n• Repairs tissue  \n• Support immune system  \n• Helps you feel fuller longer  \n• Helps reduce cravings  \n• General Intake guidelines:  \n• .8 g per kg (basic needs)  \n• 1.2-2.0g per kg (active needs)","cbCaiegaHdmRok9t","https://ap.wps.com/l/cbCaiegaHdmRok9t","pdf",4277438,"English","# Objectives\n## Understand macros\n## Healthy diet basics\n## Meal planning\n## Grocery lists\n# Fuel your body with healthy macros\n## Carbohydrates\n## Protein\n## Fat\n## Water\n# Carbohydrates details\n## Functions\n## Sources\n## Fiber to carb ratio\n# Protein details\n## Sources\n## Benefits\n## Intake guidelines","[{\"question\":\"What are the three main macros covered in healthy meal planning?\",\"answer\":\"The document focuses on carbohydrates, protein, and fat, explaining how each contributes to energy and body functions.\"},{\"question\":\"What calorie ranges are recommended for carbohydrates and protein?\",\"answer\":\"Carbohydrates are suggested at 45–55% of total calories, and protein at 15–30%.\"},{\"question\":\"What fiber goal and carb-to-fiber ratio does the document recommend?\",\"answer\":\"It recommends Fiber \\u003e 10% of total carbohydrates, with an example of 30 g carbs equaling at least 3 g fiber, and a daily fiber goal of 25–35 grams.\"},{\"question\":\"How much protein does the document recommend based on activity level?\",\"answer\":\"It lists 0.8 g per kg for basic needs and 1.2–2.0 g per kg for active needs.\"}]","Healthy Meal Planning - Healthy Macros - Meal Planning Basics | PDF",1790541239,101]