The Carbohydrate, Fat
and Protein Balance
Have you thought about what you are eating each day?
Sure, you could use your whole calorie allowance on chips,
chocolate and fast food, but eating meals that contain
lots of vegetables, grains, meats and legumes will give
you energy and help you feel satisfied and full for longer.
It's important to get the right balance of carbohydrates,
fats and protein in your diet. But do you know how much
you need of each? Read on to find out.
Protein, Carbohydrates and Fat
Avocados are a source of healthy unsaturated fatYour
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.
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 longer.
Some good sources of protein include:
- lean meats and poultry
- dairy products
- soy beans
Carbohydrates provide your body with the energy it needs
for normal functioning, such as breathing and keeping
your heart beating, and for activities such as walking
Some good sources of carbohydrates are:
- whole-grain breads
- high fibre cereals
Fats provide a concentrated energy source for the body,
which is essential for good health. They also help absorb
and transport fat-soluble vitamins around the body.
Sources of healthy unsaturated fats include:
- oily fish, such as salmon, tuna and sardines
- olive and
- Limit saturated fats, such as butter, cream, chips,
fatty meats and sausages.
At CalorieKing.com.au we suggest the following breakdown
of your daily calories:
|Requirement (% of daily calorie
These proportions will give you
the right intake of nutrients for a healthy, energetic
Are calories or nutrient recommendations more important?
When tracking your food intake, you will notice that
your Food Diary provides recommendations for the amount
of protein, carbohydrates and fats that you should consume
Your most important goal should be to stick to your
calorie recommendation. 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 and not hungry.
Here's an example to help explain. If you had reached
dinner time with 400 calories left to consume, but you
had eaten your whole quota of fat and carbohydrate 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 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.
Reproduced with permission from CalorieKing.com.au. All material copyright CalorieKing.com.au