How Much of What and Why?

I am asked frequently how much we need to stay healthy. How many fats? How many carbs? How much protein? These three nutrients are called macro-nutrients. They are called this because these are the nutrients we need the most of.

I’ve gathered a little information to help you to understand these topics a little better, helping you to make better choices for yourself and your family.

Protein supports the maintenance and growth of body tissues. Protein is also the second-largest energy store, (carbohydrate is the primary source of energy). The recommended intake of Protein for healthy adults is ... (get out your calculator) .66 grams per kg of weight a day. For children 1 - 3, the recommended amount is 1.5 grams per kg per day. This is because children are growing and need a considerable amount more than adults. The average American eating the Standard American Diet eats way more than this recommended intake. Excessive intakes may contribute to risk for certain chronic diseases such as increased urea production, hypertonic dehydration, acidosis, azotemia, greater risk for type 2 diabetes, diarrhea, gout, osteoporosis, and certain cancers. 

Sources of protein include:

• Whole Grains (high quality low fat source!)
• Beans and Legumes (ditto!)
• Animal Meats and Products
• Some dark leafy greens

Carbohydrates in the form of starches and sugars are the main energy source in the human diet. Carbs should be 50% or more of the diet. Any plant food constitutes as a carbohydrate. Increasing your complex, minimally processed carbohydrate intake will result in lowered propensity toward disease. Look for high quality organic forms of carbohydrates such as:

• Kale
• Collards
• Broccoli
• Peas
• Fruits
• Whole Grains

Fats - now here is a fun topic. Fats are an essential part of your daily diet. Many nutrients are fat soluble, which means if you don't eat fat, you do not get these nutrients. The nutrients are: A, D, E & K. These nutrients are found in your carbohydrates. So, this means - opt for full fat salad dressing and skip the bread! There is also a huge difference between healthy fats and unhealthy fats. However, even healthy Fats should be kept in moderation. This means less than 25% of your daily diet.

Healthy Fats are:

• Nuts and Seeds
• Olive Oil
• Grapeseed Oil
• Coconut Oil
• Avocados and Tropical Fruits

I hope this article is helpful for you to determine how much of what you should eat. These guidelines are taken directly from The Nutrition Guide for Clinicians, and is a reliable information source. Please remember that despite these guidelines, your body is unique and finding exactly what works best for you may be a little different. Work closely with your Nutrition Counselor to identify which foods are working for you and which foods may be need to adjusted or eliminated. This will allow you to create a customized food portfolio specific to your needs and lifestyle.

Identifying how your foods work for your body can help the foods you love to eat, love you back!

Tammi Hoerner, CHHC, AADP, MH

Nutrition Counselor

Rocky Mountain Healing Center