Nuts are a good source of healthy dietary fats.
Fat is an essential component of a healthy diet, just like protein and carbohydrates. The key to healthy fat intake is eating the right types in appropriate amounts. When eaten in limited quantities, healthy dietary fats benefit you by supplying energy, helping your body absorb fat-soluble vitamins and providing fats your body needs but cannot manufacture, such as linoleic acid and omega-3 and omega-6 fatty acids.
Calculating Your Fat Grams
The number of fat grams to include in your nutrition plan depends on your total daily calories. The Institute of Medicine of the National Academies recommends that 20 to 35 percent of your daily calories come from healthy fats. Keep in mind that this assumes you are not eating an excessive number of calories. To calculate your daily fat grams, multiply the number of calories you consume daily by 20 and 35 percent. This calculation yields your target fat calorie range. For a man or woman on a 2,000-calorie diet, the target fat-calorie range is 400 to 700 calories. Fat contains nine calories per gram, so divide each number of the fat-calorie range by nine to determine your daily fat grams. For a 2,000-calorie per day diet, the recommended daily fat intake is 44 to 78 grams. The recommended daily fat amounts for 1,500-calorie and 2,500-calorie diets are 33 to 58 grams and 56 to 97 grams, respectively.
Saturated Fat Limit
Your body does not require saturated fats from your diet because it can manufacture those it needs. Many foods, however, contain saturated fats. The U.S. Department of Health and Human Services recommends that you limit the amount of saturated fat in your diet to no more than 10 percent of your total daily calories. Replacing unhealthy saturated fats in your diet with healthy unsaturated fats reduces your risk for high blood cholesterol and heart disease. Divide the lower limit of your target fat-calorie range by two to calculate your daily saturated fat limit. For a 2,000-calorie diet, the daily saturated fat limit is 22 grams. For 1,500-calorie and 2,500-calorie diets, the limits are 17 grams and 28 grams, respectively. If you have high cholesterol or heart disease, reduce your saturated fat limit to 7 percent of your total daily calories.
Cholesterol is a special form of fat that your body uses to make hormones, bile and other essential substances. There is no dietary requirement for cholesterol because your body can manufacture the amount it needs. However, cholesterol is present in most animal-derived foods, such as eggs, meat and dairy products. Too much dietary cholesterol increases your risk for high blood cholesterol and heart disease. The “Dietary Guidelines for Americans, 2010” and the American Heart Association recommend a daily cholesterol limit of 200 milligrams daily for people with heart disease, high cholesterol or an increased risk for these conditions, and 300 milligrams for those without heart disease or risk factors.
Trans fats are an unhealthy form of fat that increases your blood cholesterol and LDL, or “bad” cholesterol, levels. In addition, trans fats reduce the amount of HDL, or “good” cholesterol, in your bloodstream. These changes increase your risk for heart disease. It is best to avoid trans fats whenever possible. The American Heart Association recommends that you limit your daily intake of trans fats to no more than 1 percent of your total daily calories. For a 2,000 calorie per day diet, the trans fat limit is 2 grams daily.
Making Healthy Choices
Making good food choices tips the balance in favor of healthy fats. To reduce your intake of cholesterol and saturated fats, limit the amount of animal meats and eggs in your diet. Fish, nuts and beans are healthy, protein-rich alternatives. Instead of using butter, which is high in cholesterol and saturated fat, use olive, canola, sunflower or peanut oil. Choose nonfat or low-fat milk and dairy products instead of whole-milk products to further reduce your cholesterol and saturated fat intake. To reduce the overall amount of fat in your diet, avoid snack chips, fried foods and commercial baked goods.
About the Author
Tina M. St. John runs a health communications and consulting firm. She is also an author and editor, and was formerly a senior medical officer with the U.S. Centers for Disease Control and Prevention. St. John holds an M.D. from Emory University School of Medicine.
- almonds and brazil nuts. nuts. image by L. Shat from Fotolia.com
One of those common questions I get is, “How many grams of carbs per day do you need?”
We know that there are a lot of different diets out there, some saying to go completely carb-free like the ketogenic diet and some saying you need to eat more carbs and low-fat foods.
How Many Grams of Carbs Per Day Do You Need?
So, how many grams of carbs per day do you really need? It depends on your health goals and body type. For most people, you want carbohydrates to typically be about 40 percent of your overall intake of calories — that’s for an active person.
If you’re active, about 40 percent of your calories should come from carbs, another 30 percent from protein and another 30 percent from fat in general — this has the added benefit of helping prevent arteriosclerosis. Some people may consume a greater percentage of healthy fats if the goal is to become a fat burner. If you’re really trying to pack on some muscle, you may need more grams of protein per day as well.
In general, how many grams of carbs per day you should consume is probably going to be in between 500 and 800 calories from carbohydrates, and that’s typically about 150 to 200 grams of carbohydrates per day — 200 is an upper amount and goes as low as 120, which may be ideal for many trying to trim down. So when you’re counting your carbohydrates, 120 to 200 grams for most people is ideal when it comes to burning fat and just overall general health.
The Truth About Carbs
Carbohydrates are not evil. There are a lot of people out there today saying carbs are bad. We’ve seen the low-carb diet fad with diets like Atkins, the South Beach diet, Paleo diet and ketogenic diet today, where some of them have sort of painted carbohydrates in a bad light. In reality, you need carbohydrates for energy, and they’re important for cellular function — in fact, low-fat diets may be better than low-carb diets for losing body fat — but the truth is also that most people are getting way too many carbohydrates in their diets per day.
Here is some perspective on carbs. The health benefits of blueberries make it an amazing superfood. They have antioxidants, carbohydrates, fiber, vitamins and minerals, but if you take blueberries and extract the sugar out of them, you just have fructose. That sugar by itself — without the fiber, antioxidants and minerals — is now toxic to your body.
Sugar and carbohydrates have gotten a bad rap for that reason — because so many of the foods we have today are isolated compounds and are simply not real foods. Fructose by itself is not a real food. It’s toxic to your system versus blueberries or sprouted grain breads, for example; those are real foods. They have cofactors or nutrients with them that support absorbability and digestibility. It’s a similar thing with the refined carbohydrates in white rice versus brown rice.
How many grams of carbs per day you should consume also depends on the form you get them in. You can eat a little bit of a bigger serving of brown rice because it’s a high-fiber food that slows the absorption of those carbohydrates turning into sugar, versus white rice that turns into sugar almost immediately.
Your activity level, body type and goals also affect how many grams of carbs per day you should consume. One of the best things you can do is take time and make a food diary. Write down for three to seven days what you eat on a daily basis. Then really start monitoring your overall fat, carb and protein intake and see how your body does.
If your goal was weight loss, then really look at what you eat, weigh yourself or test your body fat. Again, see where you’re at. This helps you engage in mindful eating, rather than just shoveling calories in a reactionary way.
The Best Sources of Carbohydrates
My overall philosophy isn’t just about quantity. It’s also not about counting carbohydrates, fat or protein grams, and it’s not about calorie counting — instead, it’s about the quality of the food you eat.
I would actually challenge you to count the quality of nutrients you eat rather than counting carbohydrates. Get more grass-fed animal products, fruits, vegetables, sprouted nuts and seeds (like benefit-rich chia seeds), and consume more coconut products — real food.
Start eating more real food in these five categories:
- Wild-caught meats
- Sprouted nuts, seeds and beans
- Raw fermented dairy products like probiotic yogurt, raw cheeses and benefit-packed kefir
If you stick to those five food groups — full of fat-burning foods — you are going to burn fat fast, your body is going to heal, and you’ll see that that’s a better strategy overall than counting carbohydrates.
Read Next: Paleo vs. Vegan Diet: the Pros & Cons
Americans use 500 million drinking straws every day. To understand just how many straws 500 million really is, this would fill over 125 school buses with straws every day. That’s 46,400 school buses every year!
Americans use these disposable utensils at an average rate of 1.6 straws per person per day. Based on national averages, this equates to each person in the U.S. using about 38,000 straws between the ages of 5 and 65.i Although straws are relatively small, that amount of waste really adds up!
At the age of nine, Milo Cress began the Be Straw Free campaign, now facilitated by Eco-Cycle, to promote reduced straw use, and therefore reduced waste, across the U.S. Milo cites that “plastic straws are made of our dwindling oil resource, and simply by offering them instead of serving one with every drink automatically, we can reduce our consumption in half or more.” In fact, 50 to 80 percent of customers choose not to take a straw when offered. Milo initiated the campaign due to concern with “our oil supply, as well as our limited space available for landfills.”
The Be Straw Free campaign connects members of the food and beverage industry, businesses, schools, environmental groups, and concerned citizens, and gives them a platform to advocate for smarter straw usage and waste reduction. The goal is to reduce straw disposal across the U.S., especially in restaurants that offer straws by default.
Unfortunately, the campaign has not been without controversy. Many Americans are concerned that halting any production means a loss of jobs. Campaign sponsor Eco-Cycle combats this concern by encouraging straw manufacturers to move away from making single-use disposable products and instead switch to or include reusable straws in their production. Companies should be pushed to keep up with the times, which now demand sustainability from product start to finish.
You might be wondering “What about compostable straws?” While compostable straws may seem like a smarter option, they are still disposable, and consequently are less preferable than opting to go strawless or using a reusable straw. Further, consider that the straw wrapper is not necessarily compostable thereby required disposal in a landfill. If you do use a compostable straw, though, ensure it is composted in a commercial composting facility that is capable of breaking it down. Note that straws are not accepted in recycling bins, and you must take caution when selecting appropriate disposal facilities. When in doubt as to whether your straws are truly biodegradable, look for products certified by the Biodegradable Products Institute.
When compared to other wastes, straws may seem like insignificant contributions to landfills. Often, disposing of a straw is more of an afterthought. However, creating a sustainable environment is not strictly about the objects we use or dispose of. Rather, our habits, including the way we use straws, reflect our environmental values and indicate how successful our sustainability efforts can be. Examining consumption issues from the core is key in understanding how to change for the better.
So, how can you help? For starters, as individuals, take the pledge to be straw free. NPS concessioners have even more power to make a difference. For example, concessioners in the food and beverage industry can implement an “offer first” policy, requiring the customer to “opt in” to using a straw rather than making straw usage the default.
Ted’s Montana Grill was one of the first to sign on to the Be Straw Free campaign. Following Ted’s example, the Colorado Restaurant Association implemented an “offer first” policy, and the National Restaurant Association now recognizes the “offer first” policy as an industry best practice.ii Xanterra Parks and Resorts launched its own “Choose to be Straw Free” program this past April, setting in motion an “offer first” trend both national park and other locations including Zion National Park, Kingsmill Resort, Grand Canyon Railway, Grand Canyon South Rim, the Grand Hotel, and Painted Desert Oasis in Petrified Forest National Park. Soon to follow are Yellowstone National Park, Windstar Cruises, Crater Lake National Park, Rocky Mountain National Park, Mount Rushmore National Memorial, Furnace Creek Resort in Death Valley National Park, and five Ohio State Park lodges.iii
Concessioners in the national park system are able to follow the lead of many straw-free NPS concessioners and the National Restaurant Association in making straw use a customer choice rather than a business default. Each concession operation can make a difference, and as more national parks adopt such a policy, behavior in all industries may begin to shift.
Milo’s campaign started with one restaurant in Vermont. Now, establishments across Vermont, Colorado, Illinois, and Maine, along with a handful in Malaysia, Canada, and South Korea, are promoting the straw-free message. According to Milo, kids are the key: “this planet is not a place that kids will inherit at some point far off in the distant future; we live here right now, we share this planet already. It’s ours to play on as well as to take care of.”
Wise words and motivation to join the movement–-take your straw-free pledge today!
One of the most popular questions regarding marijuana is “How much marijuana can one plant produce?” or “How much will a 600 watt HPS yield?” There are no simple answers to this question as each situation depends on a number of variables.
Many people take up growing weed and they have a variety of reasons for doing so. In every case, you want to get the most out of your crop. Whether you’re growing for medical reasons or you just want to make a little money on the side, the overall yield is a top priority for all growers.
In this article I will discuss all everything there is to know about marijuana yields. Got questions or tips? Place them in the comments below this article.
Don’t want to read? Watch the video!
Maximum yield per plant indoors
Lights are of the utmost importance when you’re growing indoors. Experienced growers can produce about a gram of marijuana per watt of light (1 gram = 0,035 oz). So, a 400-watt HPS grow light can potentially translate to 400 grams or 14 oz of dried, usable cannabis.
Likewise, a grow room with 1200 watts of light can yield 1.2 kilograms or 42 oz of cannabis. Having the right equipment, adequate nutrient solutions, beneficial air quality, and other valuable factors is important for producing the highest yields possible. Making sure the plants have space to grow is also key.
Tip: make sure to download my free Grow Bible and learn how to maximize your yield
Average expected yield per plant indoor from soil
If you are using soil to grow indoors, you can expect somewhat less of a yield than if you’d grown hydroponically. This is because hydro growers can fully control the amount of nutrients their plants receive.
Check out these pics below. You can see that hydro plants grow faster than soil plants
Pictures powered by:Bergmanslab.com
Although soil growing can potentially lower your yield, it also is easier to grow. This is because it not only creates a buffer for error but it also holds nutrients within the soil. When growing in soil, there is room to make mistakes with pH and TDS and pay for it in yield. In terms of numbers, expect a maximum of 1 gram per watt. That means a 600watt lamp can produce 600 grams of marijuana or 21 ounces.
Average expected yield per plant indoor from hydro
Growing hydroponically yields up to 20% more, as long as you do not make any mistakes. With hydro growing, there is no room for errors. You must be very careful about the TDS and pH levels because the roots are directly in water (and not soil) and incorrect levels can immediately effect the plants.
Check out these pics below. You can see that hydro roots grow faster than soil roots
Pictures powered by:Bergmanslab.com
There are rarely small mistakes while growing hydroponically. Even the most minor error can ruin your yield. However, those who do it correctly will be rewarded. You can expect up to 1.2 gram per watt, which means a 600watt HPS lamp can give you 720 grams of marijuana or over 25 ounces.
Cannabis plant yield calculator
A simple way to calculate your yield is by using a cannabis plant yield calculator. Yield O Rama has an excellent one that lets you select the type of light you’re using, the light intensity (lumen), your level of growing experience and your growing medium.
When using the yield calculator, keep in mind that an HPS grow light produces around 150 lumens per watt. For the exact amount of lumen that your bulb produces, check with the manufacturer.
The calculator has a few limitations- you cannot adjust it for the strain, and it’s only for indoor grows, but it is still quite handy. Check out the cannabis yield calculator here.
Marijuana yields in imperial measurements
- An average of around 1.5 to 2.0 oz (3.5 oz for advanced growers) with 200-watt CFL lamps in a grow cabinet that measures 3.5 x 1.5 x 6.5 ft.
- An average of around 3.0 to 5.0 oz (9.0 oz for advanced growers) with a 250-watt HPS lamp in a grow cabinet that measures 3.5 x 1.5 x 6.5 ft.
- An average of around 4.5 to 9.0 oz (14 oz for advanced growers) with a 400-watt HPS lamp in a grow room that measures 3.5 x 3.5 x 7 ft.
- An average of around 5.0 to 10 oz (21 for advanced growers) with a 600-watt HPS lamp in a grow room that measures 4 x 4 x 8 ft.
- An average of around 9.0 to 18 oz (36 for advanced growers) with a 1000-watt HPS lamp in a grow room that measures 5 x 5 x 8 ft.
Marijuana yields in metric measurements
- An average of around 40 to 60 grams (100 for advanced growers) with 200-watt CFL lamps in a grow cabinet that measures 1 x 0.5 x 2 m
- An average of around 80 to 150 grams (250 for advanced growers) with a 250-watt HPS lamp in a grow cabinet that measures 1 x 0.5 x 2 m
- An average of around 100 to 250 grams (400 for advanced growers) with a 400-watt HPS lamp in a grow room that measures 1 x 1 x 2.5 m,
- An average of around 150 to 300 grams (600 for advanced growers) with a 600-watt HPS lamp in a grow room that measures 1.2 x 1.2 x 2.5 m.
- An average of around 250 to 500 grams (1000 for advanced growers) with a 1000-watt HPS lamp in a grow room that measures 1.5 x 1.5 x 2.5 m.
How much does one marijuana plant produce
Indoor growth doesn’t bring with it a lot of certainty in terms of yield per plant. If you have only four plants per lamp, then you’ll yield much more than you would with total of sixteen plants for every lamp.
Tip: make sure to download my free Grow Bible for more information about setting up your grow room
You should consider these things prior to choosing how many plants you want to grow:
- If you’ve only got 4 plants, your yield will be 25% less if one gets a disease or dies
- Vegetative growth lasts longer with only four plants. You should want to force flowering when the tips of the leaves are touching. If there are more plants, the leaves touch quicker
- Four plants are easier to manage than sixteen
- If someone catches you, you only have four plants to your name
Either way, growing four plants using a 600-watt HPS lamp could yield about 150 grams or 5.0 oz per plant. Sixteen plants that are grown under a 600-watt HPS lamp could produce about 37.5 grams or 1.3 oz of marijuana per plant. And if you only grow one huge plant per 600 watt HPS it could produce a pound of marijuana per plant!
Screen of green yield per plant
The Screen of Green (SCROG) technique is an excellent way to increase your yield. The idea is to top your plants and place a screen at 15 inches above your plants. When a branch grows 4 inches through the filter, tie it to the screen horizontally. Continue attaching the branches until you get a nice ‘blanket’ of tops. Before you continue reading, check these beautiful scrog pics from my marijuana education center, bergmans lab.
Here are three reasons why growing with a screen of green technique increases your yield:
1. No wasted light
Any light that hits the floor or walls is wasted energy. With the SCROG method, you create a thick ‘blanket of leaves’ out of your plant that prevents light from being wasted, and instead forces it to be absorbed by the leaves.
2. All plants are the same height
When every plant is the same height, each will receive the maximum amount of light. With this method, there are no plants or branches in the shade, and you can place the lamp as low as possible, as long as temperatures don’t exceed 77 Fahrenheit.
3. No fluffy or soft buds
Because you prune the bottom branches that don’t grow through the screen, the plant doesn’t waste any energy on developing the small, soft buds at the base of your plant. (FYI, they never ripen.) Your plants also don’t waste energy on leaves and branches it doesn’t need. All of its energy goes to the top colas!
I’ve used the screen of green method for many grows and I’ve always been satisfied with the results. If you use it, your yield can increase by 10 to 20%. You’ll need to master the basic grow skills of watering and pruning, however.
1000 watt HPS yield
Does a 1000-watt HPS yield more than a 600-watt HPS? Well, not necessarily. While a 1000-watt HPS bulb produces much more light than a 600-watt bulb, a plant cannot convert all that light into energy. It will need more CO2.
There is around 350-400 ppm of CO2 in the air. Indoor marijuana plants will use this CO2, combined with energy from the light to create sugars. If you grow in a closed grow room without an air inlet, the plants will use half of this CO2 within an hour and then slow down sugar production because CO2 levels are dangerously low. This is the reason why you have to ventilate your grow room continuously with fresh, CO2 rich air from outside.
Tip: make sure to download my free Grow Bible and learn how to increase your yield with CO2
With 350 to 400 ppm of CO2 in the air, your marijuana plants cannot create more sugars than the light from a 600-watt HPS bulb produces. So your yield will not be higher if you use a 1000watt HPS lamp under normal circumstances.
On the other hand, if you increase the CO2 levels, your plants will need more light, and in that case, a 1000-watt bulb can almost double your yield. It’s a large investment to buy the right equipment, but a 1000-watt grow light is worth it in terms of yield. Here is an interesting article about CO2 and tomato plants.
LED grow yield
There has been much said about LED lights, with many manufacturers claiming super high yields, but I haven’t seen them yet. I’ve tried a 300-watt LED grow two years ago and generated less than half of what I usually produce. Many of my friends also haven’t received desired results.
An interesting fact is that commercial tomato growers haven’t switched to LED. For me, that’s a sign that they’re no better or more economical than HPS grow lights. With LED, the light intensity isn’t as strong as with HPS lights. Instead, the spectrum is more important. Read the science behind LED on wikipedia.com
So, I can’t tell you how much you will yield with a LED grow light. If anybody has some results, please share them in the comments. I can confirm that LED lights produce a lot less heat compared to HPS lights. This will cause the plant to evaporate less water, changing the water and nutrient requirements for growers.
How much does a marijuana plant cost?
A store-bought marijuana plant will cost around $10 to $15. It will be a clone of around 5 inches tall, and they’re only available in the states that have legalized marijuana. High-quality marijuana seeds cost between $8,- and $15,-. Available all over the internet and of course in my webshop 😉
But these figures do not cover the cost of producing weed. You need to buy equipment, nutrients and keep an eye on the electricity and water costs. Here are some estimates, check my article about costs and revenues for more details.
Growing 5 marijuana plants in a 2×2 foot grow tent with 2x100watt CFL will cost you around $1000 per year and yield 0.25 pound of marijuana per harvest. With 4 harvests per year, each marijuana plant costs about $50.
Growing 5 marijuana plants in a 4x4foot grow tent with a 600watt HPS light will cost you around $2000 per year and produce 1 pound of marijuana per harvest. With 4 harvests per year, each marijuana plant will cost around $100.
The basic equipment like filters, timers, and exhaust fans are very expensive. The price difference between a setup for 2 or 4 lights is only 20% higher, but the yield doubles. Read my article on revenues and costs of growing marijuana for more information.
How to yield a pound per plant indoors
It is actually not very hard to yield a pound per plant indoors. It only takes a lot of time and a lot of space. Want to feature your 1-pounder indoor plant on our blog? Send me a picture!
If you want to grow a one pound marijuana plant you need a 4 x 4 foot grow tent or other similar sized space, and a 600 – watt HPS grow light. Under ideal circumstances, a 600watt light can produce well over a pound of cannabis. If you limit your grow to just one plant, it can produce over a pound of weed. The picture below shows one plant under 600watt.
You have to prune and trim your plant a lot otherwise it will grow through the ceiling. Scrogging is the way to go to cover 10 square feet with one plant. Read my article How to scrog for more information.
Growing a one-pounder is a fun project, but there are some downsides. You need to veg the plant for very long until the entire floor is covered with leaves, so no light goes to waste. Plus, if your plant gets sick or anything, you don’t have replacements. But it can be done! If you pull it off, show me the results!
How much marijuana does one outdoor plant yield
Under perfect conditions, you can expect yields to extend to 500 grams or 17.5 oz of marijuana per plant. Space is a necessity (at least two meters) along with water, nutrients, and a dearth of pests and diseases. If you use containers, they should be at least 50 liters or 15 gallons in size.
It’s a good idea to germinate the seeds early on to allow the plants time to grow large. It’s best to germinate indoors where you can manage the humidity and the temperature for the seedlings. Again, 500 grams (17.5 oz) per plant is possible if everything goes as planned.
Aside from an adequate amount of sun, water, and nutrient quality, the actual genetics of the plant play a very important role. Seeds are vital and you need to have some exceptional seeds at your disposal. You can look through our cannabis seed shop to find the a strain that’s right for you. It all starts with genetics….
The difference in weight of wet and dry weed
Drying your weed slowly (10 to 14 days) in a climate controlled dark and dry place with a temperature of around 64 degrees will get you more weed in weight.
You will get about 20 % to 25 % out of your wet weed after drying, depending on the strain, the density of the buds and the way of drying. Only weigh the wet buds and not the whole plant.
Out of a well cultivated Sativa you will get approximately 20% -22% dry weed and from an Indica about 22% -25%. So out of one pound wet Amnesia Haze you will get approximately 7.4 ounces and if you dry one pound of White Widow you’ll get about 8.4 ounces. At a street price of $ 7 (Oregon) or $12 (Texas) this is very good profit.
You will end up with approximately 12.5% if you weigh the entire plant, including stems and leaves, while it’s wet
Thanks for reading and please feel free to share or comment on this article. If you order seeds from my seedshop you get full grow support and my personal email address. So if you encounter any problems during your grow process you can always contact me.