Balancing Meals with Protein, Carbs & Fats

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Table of Contents
Balancing Protein, Carbs & Fats Importance
Ratio Of Carbohydrates, Proteins & Fats
Protein
Fat
Carbohydrates
Fibre
Further Reading And References

Balancing Protein, Carbs & Fats Importance

Including proteins, carbohydrates (including fibre sources) and good fats in every meal will help you to keep fuller for longer and keep your blood sugar stable between meals. This means that you are less likely to snack. Carbohydrates can increase blood sugar, but fats not only have no impact on blood sugar, they can also slow the rise of blood sugar from carbohydrates when consumed in the same meal. Additionally, fats slow the digestive process. Once blood sugar rises, fats can keep your blood sugar levels higher for longer helping to maintain energy levels. (3) In fact, both fats and proteins can slow digestion which helps to reduce the glycemic response to a meal (5). Glycemic response relates to the extent of the effect on blood sugar levels (6).

Ratio Of Carbohydrates, Proteins & Fats

According to the USDA, the proportion of carbohydrates to proteins and fats in your diet, depends on age. For example children need extra fuel to grow, meaning that they require a higher intake of fat than older children, adolescents and adults:

Children 1 to 3 years old: 45% to 65% carbohydrate, up to 20% protein and 30% to 40% fat
Children aged 4 to 18: 45% to 65% carbohydrate (same as above), 30% protein, not more than 35% fat
Adults: 45% to 65% carbohydrate (same as above), 10% to 35% protein, 20% to 35% fat

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Protein

Protein is used by the body to heal itself. (1)

The amount of protein required per day is 0.8 grams of protein per kilogram of body weight. For example, a person weighing 60kg would need 48g protein or 16g per meal (with 3 meals a day). More than this is likely to be needed for those who are particularly active. (1)

Fat

The consumption of healthy fats not only keeps you feeling full, but also helps the body absorb essential vitamins and minerals. (1)

Between 20g and 35g of total fat per day equating to 7 to 12 grams per meal is the fat requirement for healthy men and women according to NAM (The National Academy of Medicine). This should mostly be from unsaturated fats, such as nuts, seeds, avocados, olive oil and fish to avoid cardiovascular issues. For example, a tablespoon of olive oil has 13.5g of fat, whilst a 3-ounce serving of wild-caught salmon has 7g of fat. (1)

Those with IBS are advised to limit fat intake to no more than 40g-50g per day. (4)

Carbohydrates

Carbohydrates provide fuel for the body and brain and are the body’s preferred energy source. (1)

130g of carbohydrates per day or 43g per meal are recommended for men and women by NAM, but this also depends on activity level, medical history and health goals. Three 15g servings of carbohydrates per meal cover the general recommendation. For example, one slice of wholewheat bread has around 14g of carbohydrates, and a large banana, 31g. (1)

Fibre

Fibre is a source of carbohydrates that acts as a filler including whole grains, fruit, beans, and vegetables. (1)

NAM suggests the following fibre amounts:

38g per day or 13g per meal for men up to age 50.
30g per day or 10g per meal for men 50 and over.
25g per day or 9g per meal for women under 50.
21g per day or 7g per meal for women 50 and over.

For example, bowl of oatmeal made with a half cup of dry oats has about 4g of fibre, while one cup of canned kidney beans has 13.5g.

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