What percent am I to eat of protein, carbs, etc.?
Can someone tell me where I can find out how much of my diet/grams, etc., should be broken into the categories like they do on the pie chart? lol, I am not sure if this makes any sense but I am just wondering how much sodium, carbs, protein, fat, etc. I am supposed to be having so that I have a "balanced" diet.
THANKS!!!
You know it all depends on what you are going for and what "stage" you're in for dieting. For me when I go into "cutting" I try never to let my macros show I am eating over 50% carbs. And if it is actually 50% carbs (usually 35-40%) I will make sure the source is a good one (meaning the source of the carb... I do not want simple sugars, I want complexed and fibrous carbohydrates). When you go for carbs go for the good stuff: lentils, beans, quinoa, brown rice, whole wheat pastas, etc.
Fat? You need 20%. It's just kinda the same for everyone on that. The one thing you need to watch is again the source. My fat I struggle to keep up. I usually add olive oil and peanut/sunflower seed butters to things to up my MUFA's (Mono unsaturated fatty acids). You can also try eating fish high in mufa's to get that number and your protein goals up.
Protein. Depending on your activity, physical health, and also on your results. I work out a ton, and I want more muscle (where muscle lives, fat does not... therefore I want muscle! lol!!). So I intake 1.5-2g protein per pound of lean body mass... I am at 21.7% body fat so I need to take in 1.5-2g x 104lbs = 156-208g protein. Remember you will need a transport for all that protein so watch that you take in enough carbs (good carbs) to help digest and absorb all of it.
If you need advice/support I'm only an email away! lol!! I went from 210 to 135ish.
G'luck to ya!!
A balanced diet should be 50-65% carbohydrate (preferably complex/wholegrain), 25-30% fat (mostly unsaturated), 15-20% protein (lean sources). There's a range to give you some flexibility. Sodium should be less than 2400mg (or 6g salt) per day, fibre over 25g and sugar should come in under 50g
I wonder how it is possible to reach those numbers?
I basically live on vegetables and salalds. I usually lack protein, so I try hard to eat more fish&eggs.
However, I entered my foods in Mypyramidtracker today (which was a typical day for me!) and it said that I don't eat enough -Grains, -Fruit, -Milk and -Meat. But you should have seen my vegetables column!! it was BIG! lol
STILL, my analysis says I have
60 g fat - too much I think? but how on Earth do I reduce fat and eat even more Grains and Meat???
103 g sugar - whew. Not sure where that comes from.
28 g saturated fat intake - OK I think this is from milk/coffee creamer, right? Any suggestions how I can lower my sat fat intake???
Now honestly, I don't think that I eat a lot of unhealthy foods. And still those numbers are WAY too high! I can't imagine how they'd look like on a day with pizza & french fries???!!
mypyramid is not accurate imho.
Try logging your stuff here... you can get a better idea of what is in what and maybe then you can play with your food online to create a "game plan" for what you will eat the next day, and so on until you like the macros you're taking in :)
