Plan Your Meal

Get the Right Balance of Carbs, Protein and Fat

A balanced diet is basic to a healthful and wholesome life.  Consuming an appropriate balance of calories and nutrients helps keep you healthy.  For purposes of meal preparation, allocate / apportion the  recommended daily percentage of carbohydrates, proteins and fats.

According to the USDA (United States Department of Agriculture) one should eat foods from the different food groups to create a “Balanced Plate”:

50% fruits and vegetables

25% fiber rich carbohydrate imagesFP 25% protein rich foods

also drink Water

When making adjustments to your diet, do not try to modify everything all at once.  Just concentrate on making one small improvement at a time.  When you have succeeded with one, go on to the next change.  Remember:

  • Carbohydrates supply the energy needed during the early stages of exercise.
  • Calories from fat provide energy when the exercise becomes extended (after carbohydrates are used up).
  • Protein is required for building muscle.
  • Carbohydrates and protein contain four calories per gram.
  • Fats contain nine calories per gram.

Based on a 2,000-calorie diet, consume:

  • 1,200 calories from carbohydrates (300 grams)
  • 400 calories from protein (100 grams)
  • 400 calories from fats (44 to 45 grams).

Too much protein can be unhealthy though.  Talk to your doctor before increasing protein intake.