The Carbohydrate, Fat and Protein Balance

Your body needs foods from all of the main food groups in order to function correctly and feel healthy and energetic. It is important not to cut out any food group completely, or to restrict it unnecessarily.

Protein

The body uses protein to build and repair all protein components of the body. This includes muscle, blood, organs, nerves, skin, hair and the brain. It also helps to keep you feeling full for a longer period of time.

Some good sources of protein include:

• lean meats and poultry
• low-fat dairy products
• soy beans
• nuts
• lentils
• eggs

Carbohydrates

Carbohydrates provide your body with the energy it needs for normal functioning, such as maintaining your breathing and heartbeat, and for everyday activities such as walking and general movement.

Some good sources of carbohydrates are:

• whole-grain breads
• high-fiber cereals
• potatoes
• fruits
• vegetables
• brown rice
• corn
• legumes

Fats

Fats provide a concentrated energy source for the body, which is essential for good health. They also help absorb and transport fat-soluble vitamins throughout the body.

However, not all fats are equal. For example, saturated and trans fats are bad for your body and are therefore best avoided or limited. Most Americans eat too much of these bad fats. Some sources of these unhealthy fats are cream, butter, and processed foods which have "partially hydrogenated vegetable oils" or "hydrogenated oils" listed in the ingredients section of the pack. 

Sources of healthy fats include:

• Avocados
• Oily fish, such as salmon, tuna and sardines
• Olive and canola oils
• Raw nuts

At CalorieKing.com we suggest the following breakdown of your daily calories:

These proportions will give you the right intake of nutrients for a healthy, energetic body.

When tracking your food intake in your Food and Exercise Diary, you will notice that you can also track your daily protein, carbohydrate, and fat intake.

Your most important goal should be to stick to your calorie target. However, keeping the suggested nutrient proportions in mind is also important. You will find that if you can aim for both, you will be getting a good balance of foods, and feel satisfied instead of hungry.

Here's an example to help explain. If you reached dinner-time with 400 calories left to consume, but you had eaten your whole quota of fat and carbohydrates for the day, should you just have a protein bar for dinner?

No, it is better to consider your calorie requirements and eat a healthy and nutritious dinner. Having exceeded your fat and carbohydrate allowance, a meal of grilled lean meat and salad (reduced fat or nonfat dressing) would be a more suitable option than a pasta dish; but you shouldn't restrict your meals unnecessarily at the expense of your recommended calorie intake.

Aim to meet your calorie intake and keep the recommended nutrient proportions in mind as a guide.