Carbs, Fats & Proteins: How Much Do I Need?
(BlackDoctor.org) — Based on years of research that examined the relationship between nutrient intake and disease prevention, generally-accepted ranges have been established for carbohydrates, fat and protein intake.
These healthy ranges also help to ensure that a person is getting a sufficient intake of other essential nutrients, vitamins, and minerals. The recommendations are:
• 45% to 65% of calories eaten should come from carbs.
• 20% to 35% of calories eaten should come from fat.
• 10% to 35% of calories eaten should come from protein.
With the above general ranges in mind, most nutritionists take a middle-of-the-road approach to the specific breakdown, and say that the typical diet should consist of approximately 50% carbohydrates, 30% fat and 20% protein.
Do your best to meet at least the minimum recommendations for calories, carbohydrates, fat and protein. The table below converts the percentages into grams needed each day based on calorie intake:
How To Eat Healthier
• Eat a healthy, nutrient-packed diet.
• Watch your calories daily and try to keep them in your recommended range.
• Check your carbohydrate, fat and protein intake. As long as they fall in the healthy range listed on this chart above, you will be meeting your nutrient needs.
• Choose whole grain carbohydrates like brown rice, whole wheat bread and pasta, oats, and avoid refined carbohydrates like white rice and white bread.
• Choose heart-healthy fats and avoid trans fats found in processed foods.
• Choose high-quality protein sources such as lean meats and plant-based proteins instead of fattier cuts of meat.