How do I Combine Protein, Complex Carbs & Healthy Fat in a Diet?

Protein, complex carbohydrates and healthy fats are all important parts of an effective diet. Combining these elements into a diet provides the energy and fuel needed to avoid fatigue and sluggishness for people seeking to maintain an active lifestyle. For more sedentary people, a diet with the proper proportions of protein and the right kinds of carbs and fats still may help them shed pounds or keep off excess weight.

Instructions

1

Calculate how many calories you will strive to consume daily. The Food and Drug Administration recommends 2,000 calories each day for women and 2,500 for men. If you are healthy and participate in an intensive exercise program, you may need up to 1,500 additional calories to support your active lifestyle. If you want to lose a significant amount of weight, you may need fewer calories.

2

Calculate how much protein you should eat each day. The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight. With a conversion rate of 2.2 pounds per kilogram, a 200-pound man weighs 90.9 kilograms and thus would aim to eat about 73 grams of protein a day. Pregnant and lactating women, elderly people, and anyone who is sick or disabled may need more than 0.8 grams of protein per kilogram of body weight. The ratio for athletes who do endurance training may be as high as 1.2 grams.

3

Eat foods such as meat, fish, poultry and dairy products for the most effective protein intake. These foods have all nine of the essential amino acids, which are crucial building blocks at the cellular level. Plants and vegetables are protein sources as well, but do not have the complete amino acid chain. Red meat is a good source of protein, but is high in fat and cholesterol. Leaner protein sources such as chicken and fish generally are preferable.

4

Calculate how many carbohydrates you should eat per day. Nutritionists recommend getting 55 to 60 percent of your daily calorie intake from carbs. If you consume 2,500 calories a day, carbs should comprise about 1,450 of those calories.

5

Eat whole grains, fruits, vegetables and beans as your primary sources of calories from carbohydrates. These complex carbs provide energy and important vitamins and minerals. They take longer to digest than simple carbs, thus leaving you feeling full for longer and making you less likely to overeat.

6

Calculate how much fat you should eat per day. The ideal limit is 30 percent of your total calories. If you consume 2,000 calories a day, you should get no more than 600 calories from fats.

7

Eat foods such as nuts, seeds, avocados, fish and vegetable oils for the healthiest sources of fat. As unsaturated fats, these foods help lower cholesterol.