The Nurturing Well by: Jill Starbuck
Countless diets have tried to upset the dietary balance in order to achieve weight loss. Certain diets suggest lowering carbohydrates to unhealthy levels. Others claim you should significantly reduce fat intake. Still others promote the elimination of an entire food group. A multitude of diets exist for you to try. Such a wide variety of diets makes it hard to know what the appropriate percentage of carbohydrates, protein, and fat intake should be.
The most important thing to understand is that all three of these macronutrients are necessary for a healthy lifestyle. They provide our bodies with energy that helps us function. The following list describes the necessity for each.
Carbohydrates: Despite their bad reputation, carbs are an essential part of our diet. In fact, carbs should make up between 45% and 65% of our daily calorie intake, according to the USDA. Choose complex carbs (such as fruits, vegetables, and grains) versus simple carbs (such as processed food, candy, and soft drinks). While fruits and vegetables contain some simple carbs, these are naturally occurring and are at low levels. Carbs play a critical role in regulating sugar, providing nutrients, and absorbing calcium. They may also help maintain healthy cholesterol and blood pressure levels.
Protein: According to the USDA, we need between 10% and 35% of our calories from protein. Did you know that protein is present in every cell of our body? Protein helps our body repair itself and grow. It fights infections, transports nutrients, repairs tissue, and much more.
Fat: The USDA recommends that we consume between 20% and 35% of our calories from fat. Fat provides us storage spots for energy. In fact, fat provide twice as much energy as protein and carbs. Since we burn carbs at a fast rate, we have to rely on fat stores for energy. Fat also helps move essential vitamins through our body and regulate body temperature. In addition, it assists with blood clotting, brain development, and inflammation.
Naturally, the percentage of intake may change for specific goals. For instance, if you are gearing up for a marathon, you will want to hit the higher percentage of carbs. However, it’s important to incorporate protein and fat as well, so be careful not to go too low on those either. As you can see, all three macronutrients are essential for various reasons. Don’t cheat yourself by eliminating or significantly reducing any of them.
Jill Starbuck has 20 years of experience as a business writer, editor, and market research analyst. She is a certified health coach through the Integrative Institute of Nutrition and a certified running coach through the Road Runners Club of America. She is also the co-owner of a running business. She can be reached at jillstarbuck@hotmail.com.
