Maintaining a Healthy Balance
In the 1980s, the diet craze was to avoid as much as fat as possible. These days high protein, low carbohydrate diets are popular. But the truth of the matter is you need a proper balance of all three macronutrients to meet the body’s daily energy and nutritional needs, while minimizing risk for chronic disease. And it should be no surprise that what really matters is the types of fats, carbohydrates and proteins you eat.
A healthful diet will be:
- 45 to 65 percent carbohydrates
- 10 to 15 percent proteins
- 25 to 30 percent fats
And here’s why.
Carbohydrates are an important source of fiber, vitamins and minerals for your body. They also provide the chief source of energy for the body. About 45 to 65 percent of your calorie intake should come from complex carbohydrates such as whole grain breads and pasta, brown rice, and fruits and vegetables. Cookies, soda, and sugar contain refined carbohydrates, which provide calories, but not the nutrients that are and crucial for good health. Aim to eat about three ounces of whole-grain products, two cups of fruit and two-and-a-half cups of vegetables every day.
Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. About 10 to 15 percent of your daily calorie intake should be from proteins like lean meat, poultry, fish, eggs, low-fat dairy products, beans, peanut butter, nuts, seeds, legumes, or tofu. Two to three servings of protein-rich food will meet the daily needs of most adults. Most Americans get more than enough protein in their diet.
Fat stores and supplies energy, and is needed to carry certain vitamins through the body. The remaining 25 to 30 percent of calories in a normal diet should come from fat. Limit saturated fat (butter, whole milk, red meat) and instead choose unsaturated fats found in olive and canola oils, avocadoes, peanut butter, nuts, seeds, and fish. It’s also a good idea to avoid trans fats, which form when vegetable oil hardens (a process called hydrogenation) and can raise LDL levels. While all types of fat have the same number of calories (9 calories per gram, more than twice the number provided by carbohydrates or protein), unsaturated fats have beneficial properties like raising HDL (the “good”) cholesterol.
The bottom line is any type of food can cause you to gain weight if you burn fewer calories than you consume. To keep your blood pressure, cholesterol and weight in check, eat moderate amounts of healthy carbohydrates, proteins and fats. If you want to lose weight, eat less (of any type of food), exercise more or a little of both.
- Modern Menus
Have questions regarding this article? Ask the Nutritionist.