What do you do when told to eat a diet with less than 30% fat, 55 - 60% carbohydrates and 15 – 20% protein? My suggestion: find a dietitian to work this out for you.
Calculating percentages is difficult, yet when you get used to thinking in foods, it becomes easier. Here is how I would calculate a normal day for an active woman.
Let’s assume you are a woman who wants to lose 10 lbs, and works out at 6 PM every evening. This will mean you’ll have to eat well and lightly during the day, have a substantial snack at 4 PM, then a light dinner when you get home at night. Okay, this is not your routine, but it gives you an idea.
Calories supply energy. There are only 3 nutrients that supply necessary calories: carbohydrates, proteins and fats.
You want a diet that contains 1800 calories: 60% carbohydrates, 15% protein, and 25% fat.
Carbohydrates supplies 4 calories per gram: 60% of 1800 calories = 1080 calories/4 = 270 grams.
Protein supplies 4 calories per gram: 15% of 1800 calories = 270 calories/4 = 68 grams.
Fat supplies 9 calories per gram: 25% of 1800 calories = 450 calories/9 = 50 grams.
Alcohol is not essential but does supply 7 calories per gram. You may have 5 oz wine or 12 oz beer 4 times a week.
Minerals and vitamins contain no calories and do not provide energy, however nutritious foods will supply you with these nutrients.
Did I tell you it’s a pain to work out percentages? Here is an example of a daily meal plan, grams of these nutrients in each food, and percentages calculated.
Foods will be calculated as follows: Cal;Carb;Prot;Fat
Breakfast: 7 AM
1 cup cereal 160;30;6;0
1 cup 1% milk (incl. tea and coffee)100;12;8;2
½ banana 60;15;0;0
coffee with milk
Snack: 10 AM
1 apple 60;15;0;0
1 low fat yogurt, ¾ cup 90;12;8;1
tea with milk
Lunch: 1 PM
½ bought sandwich: bread 160;30;6;1
½ egg 38;0;3;2
2 tsp. mayo 90;0;0;10
plus lettuce and tomato 8;2;0;0
2 plums 60;15;0;0
carrot and celery sticks 25;5;1;0
tea with milk
Snack: 4 PM
½ bought sandwich: bread 160;30;6;1
1 egg 38;0;3;2
2 tsp. mayo 90;0;0;10
1 orange 60;15;0;0
Snack: 5 PM
1 skinny café latte 100;12;8;2
Workout: 6 PM
Dinner: 8 PM
2 oz. chicken breast 150;0;14;1
1 cup basmati rice 160;30;6;0
1/2 cup carrots 25;5;1;0
1 cup broccoli 25;5;1;0
1 Tbsp. Canola oil 135;0;0;15
Total: Cal 1794 Carb 233 g Prot 71 g Fat 48 g
Quite close to the above calculations, and it just looked like a normal day’s food intake.
I know you’re going to say this is more than I eat! Yet, try it for one day. Most of my clients find they’re eating half their lunch and not counting all snacks.
What if you’re a man/vegetarian/don’t eat chicken/workout in the morning, etc? Of course, I only gave you one example. Everyone’s lifestyle is different but the basic food variety is the same. Find a dietitian at www.eatright.org for your best health investment.
