Finding the right balance of proteins, carbohydrates and fats in your daily meals is crucial for maintaining overall health and well-being. These three macronutrients provide the energy our bodies need to function effectively, each playing a distinct and critical role. While it is important to include all three macronutrients in your meals, portion control is crucial. A useful visual guide is to fill half your plate with vegetables, a quarter with lean proteins and the remaining quarter with whole grains or complex carbohydrates. Add a small portion of healthy fats. 

Dt. Vaishali Verma, Consultant- Nutrition And Dietetics, Manipal Hospital Dwarka explains how one can balance various nutrients like protein, carbs and fats in their daily meals for good health. 

Understanding Macronutrients

Proteins

Proteins are vital for building and repairing tissues, supporting immune function, and forming muscles and hormones. They are the body’s building blocks, playing a pivotal role in muscle recovery and overall health.

Sources: Lean meats (chicken, turkey, fish), legumes (beans, lentils), eggs, tofu, tempeh, nuts and seeds.

Carbohydrates

Carbohydrates provide energy, support metabolism, and help maintain muscle mass. As your body's primary source of fuel, carbohydrates are especially important for maintaining energy levels throughout the day.

Sources: Whole grains (brown rice, quinoa, whole wheat bread), fruits, vegetables and starchy vegetables (potatoes, sweet potatoes).

Fats

Often overlooked or misunderstood, fats supply long-lasting energy, aid in the absorption of essential vitamins, and support cell health and hormone production. Including the right types of fats in your diet is essential for maintaining good heart health and brain function.

Sources: Healthy oils (olive oil, avocado oil), nuts, seeds, fatty fish (salmon, mackerel) and avocados.

Balance Of Proteins, Carbs And Fats In Daily Meals (Image Credits: Canva)

Finding The Right Balance

The ideal ratio of proteins, carbohydrates, and fats can vary depending on individual factors such as age, activity level and health goals. However, a common guideline is to aim for the following macronutrient breakdown:

Proteins: 20-30% of daily calories
Carbohydrates: 40-60% of daily calories
Fats: 20-30% of daily calories

These percentages provide a general framework, but it’s essential to listen to your body’s signals. For instance, if you feel sluggish or low on energy, you may need to increase your carbohydrate intake. On the other hand, if you find yourself hungry between meals, adjusting your protein and fat intake can help you feel fuller for longer.
 
Structure Your Meals For Balance

Start your day with a protein-rich meal to sustain energy levels, such as any option of animal protein like egg, or plant-based protein like daal with a combination of complex carbohydrates like any cereals or millets for a steady release of energy, and include some healthy fats from nuts or cooking oil.

For lunch, aim for a combination of lean protein (like chicken, fish, or tofu) with a serving of complex carbohydrates (such as quinoa, brown rice, or sweet potatoes). Include healthy fats in the form of cooking oil. Dinner should be a lighter, balanced meal with proteins like grilled fish or legumes, paired with vegetables and a small portion of whole grains. Add a healthy fat source like flaxseed oil.

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