What should my percentages of Carb/Fat/Protein be?

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Casey Lamb

Joined: Sep 08
Posts: 7

Posted: 01 Jan 2012, 19:14
So I am really trying to learn as much as possible about being/eating healthy and hopefully teach my children healthy habits. I have been using the weight watchers method but recently started tracking my calories....(and using the food tracker so I'm tracking everything!) My proteins were the smallest percentage and fat/carbs equaled about the same. I ate a ton of veggies but those consist of a lot of carbs. Should I be cutting those out and eating more protein throughout the day? Thanks!

Joined: Aug 11
Posts: 58

Posted: 02 Jan 2012, 07:01
For me (Type 2 diabetic) I try to keep a ratio of 50% carbs (high fiber, lower sugar except when it comes from fruit), 30% protein, 20% fat (hopefully from good oils). Higher protein keeps me fuller, but I don't want to go too high in protein (bad for the kidneys, already @ risk b/c of the diabetes). I'm not always successful, but that's what I shoot for! When I first started, it was tough, especially b/c the easy snack type food, while low in calories, tended to be high in carbs (ie rice cakes, pretzels, etc) & also didn't keep me satisfied long enough. I'm trying to keep the ratio about the same for each meal; can't always do that, but if you keep trying, that helps.

Joined: Nov 10
Posts: 81

Posted: 02 Jan 2012, 17:57
I think this is really going to depend on what you believe in and what works for you. Personally, I keep carbs to under 20% of my intake, meaning protein and especially fat are going to be higher. Play around, do a bit of reading, and see what works for you!

Primal since 3/14/11
my blog: http://primalifpossible.blogspot.com/

Joined: Jan 10
Posts: 521

Posted: 02 Jan 2012, 20:47
Starchy carbs and sugar are going to spike your insulin and increase fat storage and hunger. As we get older we lose muscle mass and this causes us to burn less calories per hour. Lean protein first, then healthy fats olive oil, olives, walnuts, almonds, flax seeds/flax meal ect, then comes slow carbs like low glycemic fruit and slow carbs in the form of steel cut oats, brown rice, whole wheat pasta, ezekiel bread or 100% whole grain bread with NO added junk sugar.

For your kids sake, try to avoid processed food. Especially if it has added sugar or made with white flour or has nitrites/nitrates in it. Hot dogs and bacon are exceptionally bad and can cause cancer in your kids. Google Hot dogs and nitrites/nitrates and childhood cancer.

Joined: Jul 10
Posts: 1,712

Posted: 02 Jan 2012, 21:06
If you're getting a lot of your carbs from veggies, I wouldn't worry about that at all. They come packed with a lot of other nutrients and give you a lot of bang for your buck. Carbs have gotten a bad rap but that's largely because people don't differentiate between refined carbs (white flour, sugar, etc in processed food) and unrefined carbs- but common sense should tell you that the carbs you get in a twinkie or box of crackers are very different from the carbs in carrots or green beans. If you're eating lots of veggies, stick with it!
- Natalie

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