Help- food template and fat quanity

[Joanne143]

HI,    I understand the protein portions and veggies/fruits.  From the meal planning template, I am confused about the fat amounts.  I understand the amount in each category ie: oil v.s nuts.  What I don't understand is,  when choosing more than one of these for a meal, how much are you allowed? Say you would like to have olives and nuts etc?   How much total fat?  Also, what is considered a work out deemed for pre and post food.  Meaning-  I gather weights and spin class constitutes a pre and post, but what about a walk or yoga? Not as strenuous.

[ladyshanny]

Hi @Joanne143 - for fats, it's pretty hard to over do it so if you wanted to have a couple sources that's fine. Dressing on your salad and avocado as well. Or nuts in a stirfry topped with sunshine sauce that would be fine also. 

For pre and post workout, you are going to renew your resources any time they have been depleted. For some people a walk or yoga is a depletion activity. For someone who cross-fits or the like, a dog-walk is just something nice to do and doesn't require pre or post.

[Joanne143]

Thank you.   You explained the exercise part great.   I am still struggling with the fats LOL.   I am using the temp  plate and I am guessing I can not have all the fats LOL.   So if I combine some, I am guessing I don't want more than a handful total?

[ladyshanny]

@Joanne143 - it's really a personal experiment. Start with a couple servings and see how you do. If you aren't hungry for 7 hours between meals, cut back a bit. If you are getting hungry at 3 hours and the rest of your meal is large enough, add a bit. No one can really say exactly how much you should have except you. And yes, you can have all the fats if you wanted. A salad with oil and vinegar dressing topped with a few nuts/seeds, half an avocado, some olives and a sprinkle of toasted coconut sounds delightful.