Proteins, Carbs, and Fats

Nutrition Questions:

I was just wondering if you could tell me a good way to split up my diet. How much of each macronutrient (protein, carbs, fat) is necessary. Any help would be appreciated!

Nutrition Answer:

Finding the right balance in nutrition can be confusing as it is not a one-size-fits-all situation. The nutrition war is on and leaves most of us puzzled as to what is the best approach on macro and micronutrients. However, understanding the ranges of macronutrients as well as the correct foods to choose from will allow for less apprehension.

Your body does not function well without a balanced diet that consists of a healthy range of the three vital macronutrients: proteins, carbohydrates and fats. All three macronutrients work together to promote a feeling of fulfillment, a healthy body and healthy mindset. Our bodies also require micronutrients such as vitamins and minerals but only in smaller amounts hence the name micronutrients. All of these nutrients, macro and micro are necessary for the body as each of them complete a fundamental function.

Sometimes an imbalance of these macronutrients for long periods of time can cause weight gain as well as health-related issues. Understanding healthy ranges of macronutrients will help you strategize for a dietary plan based on your physical activity and your nutritional requirements.

There is often confusion about how to configure your diet using macronutrients to enhance your sports performance and change your body's appearance. Unfortunately, in attempting to achieve our goals, a lot of us are left utterly perplexed over the RDA's (Recommended Daily Allowance) of macronutrients for people with different levels of daily activity based on government regulations employing the food pyramid (www.mypyramid.org). Right now, I want to just inform you about a few simple rules for making healthier choices and knowing what healthy food is. Being prepared and knowing what healthy food choices are will be your best approach to getting what your body needs, whether you are an athlete or just a person who enjoys being healthy and in shape.

Concentrating on the quality of macronutrients is a better approach than worrying over the exact amounts, but I will also discuss healthy ranges. The more quality nutritional foods you allow your body to receive, the healthier you will be and your body will become more efficient at burning calories, allowing more foods to be consumed.

Nutrient dense foods are lower in calories and higher in fiber. Your body does require adequate proteins, complex carbohydrates and healthy fats. Your body will naturally tell you when you are feeling satisfied and full. You are best to avoid and, at the very least, limit foods that are refined, processed and those that are "empty calorie" foods as these encourage weight gain, promote chronic illness and disease, and hinder your energy and vitality levels.

Macronutrient #1: Protein

This is one of the most important nutrients and participates in a variety of roles in the body. Proteins should be approximately 10 - 35 % of your daily intake as they do most of the work in your cells, and are mandatory for the structure and control of the body's organs and tissues.

The needs of individuals are all different and based on their activity level. Physically active people or athletes need to make sure their body is supplied with a sufficient amount of protein as muscles are in continuous need of repair. There are many studies on the amount of protein your body needs depending on whether you are an active person, an elite athlete, or someone who is more sedentary. An active person may require a moderate range of 20-25 % protein calories where someone who is extremely athletic or an endurance athlete would need as much as .97-1.37 grams of protein per kilogram, aiming for a higher range of 30-35 %. These highly active individuals may also require eating smaller meals every 2-3 hours during the day to maintain and encourage peak performance. A more sedentary person would aim for a lower range of 45-90 g of protein per day.

There are researchers that would argue consuming this amount of protein (from animal sources) is unnecessary. Some studies have shown that more than the recommended daily allowance of protein nutrients for the body can result in high cholesterol, heart disease and even stress on the kidneys, not to mention it can be very costly and hard on your wallet.

Consuming a variety of protein rich foods is best, opting for pulses, fish and shellfish instead of reaching for red meats or only dairy products as these foods contain high levels of saturated fats.

The importance of protein is vital, especially if the body is low on carbohydrates and fats, because protein will be used as a source of energy. Insufficient protein causes the body to run less efficiently and function poorly, and the body could start shutting down.

There are 22 types of amino acids which are divided into two groups: essential and non-essential. The body supplies nonessential proteins, whereas essential proteins need to be provided in the food we consume. Protein sources are classified as complete or incomplete based on the amino acids they contain. Incomplete proteins are typically deficient in one or more of the essential amino acids. Complete proteins contain the 8 essential amino acids together with the 14 nonessential amino acids. Animal proteins are the best source of complete protein. Eating beef, chicken, turkey, tuna, or pork will help you meet your protein needs as they contain all of the essential amino acids. Incomplete proteins (plant based products) may be insufficient and will need to be combined with complementary protein sources to make them complete. When blended with complementary proteins, they transport the absent amino acid to make them complete proteins. For instance, a combination of beans and rice make a complete protein. Examples of complementary proteins are grains, legumes and nuts, seeds and vegetables.

Macronutrient #2: Carbohydrates

Carbs are our bodies preferred source of energy and fuel. Our bodies rely heavily on this core energy source to be able to function optimally. Carbohydrates boost mental clarity, and help prevent the highs and lows of sugar spikes that result in food cravings, mood swings and insulin insensitivities. Expanding our carbohydrate choices is imperative these days especially with obesity, Celiac disease, gluten intolerance and other diseases. We, as a society, have been educated that it's okay to eat white products such as white breads, bagels, refined cereals etc., but we should do so in moderation. Too much refined carbohydrates can have detrimental effects on our major organs, heart, brain, central nervous system and endocrine systems.

We should be consuming 45 - 65 % of our calories from carbohydrates alone but more so from phytonutrient vegetables and fruits. The types of carbohydrates we choose have far more of an impact on how our bodies are responding physically and mentally.

Carbs are chains of simple sugars that are broken down into glucose which are absorbed into the bloodstream. When we eat too many refined carbohydrates that have to be enriched and are low in fiber, they break down too quickly into glucose which elicits an instant rise in blood sugar levels along with many other health related problems. Your pancreas releases insulin as sugar levels rise in your body.

The insulin is then needed to transfer the sugar from the blood into your cells where sugar is used as a source of energy for later. All human cells in the body depend on glucose hence carbohydrates being the first choice of energy. However, it's the kinds of carbohydrates that we need to focus on which will help us to maintain a healthier body and keep us disease free!

We need to consume complex carbohydrates with more fiber and more phytochemical nutrient dense foods like leafy greens and vegetables. We all need to reduce our intake of enriched wheat flours and wheat products that are processed like crackers and cookies as these contribute to weight gain and disease, and they keep you hungry. Opt for complex whole grains and phytochemical nutrient dense foods since these are your best friends! Eating these foods will lower cholesterol, and keep diseases such as diabetes and cancer at an all-time low. They will also encourage your body to have more staying power by burning slower and assure that the body feels full longer. When the body receives dietary fiber in the digestive tract, the exchange of carbs to glucose slows down. This helps in the prevention of health related issues and stabilizes blood sugar more naturally. Foods classified as complex carbohydrates and nutrient dense foods are beans, legumes, raw and lightly steamed vegetables, fruits in their natural state, dark leafy greens, whole grains (not enriched) that include cereals and ancient grains made from amaranth, spelt, kamut, or quinoa. As well as whole grain steel cut oats, millet and barley.

Making sure that high fiber carbohydrates are approximately 45-65 % of our daily intake, and eating more nutrient dense phytochemical foods will inspire a leaner, smaller body that can maintain healthy blood sugar levels and keep the body disease free!

Macronutrient #3: Fats

The last micronutrient that is extremely vital for your body and has been undervalued, should make up 20-30 % of your dietary intake, as we only need a smaller amount of this nutrient. It is beneficial to eat fats that are good quality fats such as unsaturated and essential fatty acids (EFA'S) like omega 3 and 6, nuts, seeds, flaxseed, avocado, olive oil and salmon. Reducing your intake of junk food, refined foods and sweets as much as possible will encourage less saturated and trans fats into your diet as this can lead to heart disease and high cholesterol. It's important that your body receives good superior fats as they play valuable roles. Fats help regulate metabolism and hormone production, and help protect body organs and reduce inflammation in the body. Furthermore, fat encourages absorption of vitamins A, D, E and K, and gives you energy.

Giving your body the gift of nutrient rich foods will leave you with physical and emotional satisfaction without having to be stressed about exact quantities. Instead, quality nutrition is what you want to remain focused on, as this will promote a healthy and energetic body that is disease and inflammation free.