Fit Fare

It seems like everyone is touting some sort of diet that works for them: low carb, high protein, no carb, limited protein, no fat. It all comes down to this: what does your body really need? The answer is simple: you need all three, just in a balanced way.

You don’t want to get all of your calories from fats, but you need some fat to help absorb certain vitamins (A, D, E, and K), maintain cell membranes and for energy. Not mention the fact that it acts as both a flavoring a binding agent in many foods.

According to the Dietary Reference Intakes published by the USDA, carbohydrates should make up the majority of your daily caloric intake. Carbohydrates are needed for the central nervous system and many organs to function properly. Carbohydrates can be stored in the muscles and liver and later used for energy. Many carbohydrates contain dietary fiber which is a important in intestinal health.

Lack of protein can cause the loss of muscle mass, weakening of the heart and respiratory system, and even death. Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, and legumes. When we eat these types of foods our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Protein that comes from animal sources contains all of the essential amino acids that we need. Vegetarians and vegans need to take care to make sure their diet contains these amino acids through eating a variety of protein rich nuts and legumes.

Many people stay on unbalanced diets that are high in protein (and often fat) and low in carbohydrates because they seem to work quickly. This may be because it takes high protein foods longer to move from the stomach to the intestine (due to lack of dietary fiber) which leaves you feeling fuller, longer. Also, your blood sugar says more stable than it would if you ate carbohydrates like potatoes or white bread, which digest quickly, may cause your blood sugar to plummet leaving you feeling hungry or irritable. Many people find diets low in carbohydrates hard to keep up for long periods of time. A more sensible alternative would be to eat a well balanced meal 3-4 times a day. Some protein with that baked potato will keep you from “crashing” and a little fat in the form of butter, might make it tasty enough to eat.

FYI for calorie counters:

Carbohydrates have 4 calories per gram.
Proteins have 4 calories per gram.
Fats have 9 calories per gram.