Ask Mary

Your personal nutritionist

By Mary Hartley, RD
Director of Nutrition

What's the ideal ratio for fat, protein, alcohol and carbs?
Asked by anonymous on Jul 14, 2008 in Weight Loss

In my Nutrition Report, what would the ideal pie chart look like?

Answer

The Dietary Guidelines for Americans recommends this distribution for the energy-producing nutrients:

• Fat: 20 - 35% of total calories (average 30%)
• Protein: 10 – 35% (average 15%)
• Carbohydrates: 45 – 65% (average 55%)

Alcohol, the fourth energy-producing nutrient, is recommended in moderation if at all.  The ideal pie chart would fall within any of these percentages.  Make your diet healthier by choosing high fiber carbohydrates, low-fat proteins, and fats from plant- instead of animal sources.