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To, low-carb and low-fat diets have given the impression that fat and carbs are bad, when in fact they play a significant role in good health. The trick to good nutrition is to eat in moderation and choose fresh, whole, unprocessed foods. Eat 25 to 35 percent of your calories from fat, per the Institute of Medicine recommended guidelines 1. Unflavored nuts, natural nut butters, olives and avocados are good sources of fat. Use olive oil, canola, peanut or sesame oil when cooking.
Avoid saturated fats, hydrogenated oil and trans fats partially, which can increase your risk of heart disease. Eat 25 to 35 percent of your calories from protein approximately. Choose lean protein sources such as poultry, fish, beans, eggs and fat-free or low-fat dairy.
Avoid fatty protein options such as red bacon and meat, which are high in saturated fat. Eat 25 percent of your calories from grain carbs and the remaining calories from vegetables and fruit, which have carbs also. Choose whole grains such as whole-wheat bread and brown rice over white, processed options. Focus on filling up with fiber carbs, while limiting starch and sugar carbs that increase your risk of metabolic problems such as diabetes.
Monitor calorie intake. While choosing quality foods is important to good health, eating too much of a good thing can still result in weight gain. The ongoing health percentages of fat, protein and carbs mentioned previously assume you’re also eating the correct number of calories for your age, activity and gender level.
Men need 2, to 3, women and calories need 1, to 2, a day calories, based on the U. Department of Agriculture. About half of your plate should be fruits and vegetables with the other made up of protein and whole grains. Warnings Discuss your diet needs with a doctor before starting a new eating plan.
The Wrap Up Knowing how much fat, protein and carbohydrates to eat can be difficult with all the conflicting diet plans and eating recommendations. Eat 25 to 35 percent of your calories from fat, per the Institute of Medicine recommended guidelines.