Food Groups
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Most of us have heard of the three macronutrients - Protein, Carbohydrates and Fat. These are the broad categories of nutrients that are in the foods we eat. The macronutrients provide the calories, or energy, that we need to survive and thrive.
Nearly all “mainstream” literature recommends carbohydrates make up the majority of our energy needs, from between 45%-65%. The USDA food pyramid, old and new version, emphasizes carbohydrate as foundational. I believe this is a vast oversimplification, as there is no one size fits for everyone. My body handles carbohydrates much differently than Nancy’s, and I must be very careful to control my intake. I have found that consuming even small amounts of grain based products on a regular basis leads to fat gain, so my personal emphasis is on fibrous vegetables for my carbohydrate needs.
The “facts” about protein can also be misleading. It is said that the average American will get their protein needs met by eating a balanced diet. Never mind that most Americans don’t eat that well, protein intake required is also not quite that simple. If your goals include increasing muscle mass and losing bodyfat (which just about everyone would benefit from), a higher protein intake will most likely be required. Protein also has a higher metabolic cost, which means it takes more energy just to digest protein as opposed to carbohydrates, another added benefit. I am not necessarily advocating a high protein diet for everyone, but many people could benefit from a higher protein approach.
Fat is not your enemy! In fact fat is essential for good health. Fat is essential for absorbtion of certain vitamins, maintaining the integrity of cell membranes, and providing energy. That being said, most of us consume way too much saturated fat, which is the kind found in meat, butter, and cream. Limiting these while increasing our unsaturated fats, as found in avocado, nuts and olive oil, can decrease our risk for heart disease, not to mention add great variety and taste to our diets. Fat calories add up fast, as each gram provides 9 calories of energy, as opposed to the 4 calories per gram in protein and carbohydrate. This should be considered in the overall picture.
Is there an ideal ration of Carbohydrates, Proteins and Fats? The quickest answer is simple - no! This is confirmed by the fact that different people lose bodyfat with different diets. In general however I have found that limiting simple carbohydrates and increasing protein intake helps stabilize blood sugar, reduce cravings, and create an ideal envinronment for fat loss and maintenance.
