Figuring out a meal plan that can help you reach your goal
can be so overwhelming. There are the
low or no carb coaches or the protein pushers and many more. No matter where you get your advice, make
sure it is nutritionally sound. There
isn't a One-diet-fits-all meal plan. You
need to base your decisions on a few things like your basal metabolic rate,
your activity level, your food preferences, your lifestyle, your availability
to certain types of foods, etc. Just
reducing your calories may give you temporary success but you can’t base your
health solely on the number on the scale.
A huge reduction in calories can definitely produce weight loss but it
may not just be fat. Count on losing
muscle mass as well.
Below is a list of macro nutrients and why your body needs
them. After studying those lists, you
can see why it is not a great idea to radically eliminate any of them from
your diet.
Carbohydrates
Carbohydrates are the
macro nutrient that we need in the largest amounts. According to the Dietary
Reference Intakes published by the USDA, 45% - 65% of calories should come from
carbohydrate. We need this amount of carbohydrate because:
- Carbohydrates are the body’s main source of fuel.
- Carbohydrates are easily used by the body for energy.
- All of the tissues and cells in our body can use
glucose for energy.
- Carbohydrates are needed for the central nervous
system, the kidneys, the brain, the muscles (including the heart) to
function properly.
- Carbohydrates can be stored in the muscles and liver
and later used for energy.
- Carbohydrates are important in intestinal health and
waste elimination.
- Carbohydrates are mainly found in starchy foods (like
grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables,
beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser
amounts.
Proteins
According to the Dietary
Reference Intakes published by the USDA 10% - 35% of calories should come from
protein. Most Americans get plenty of protein, and easily meet this need by
consuming a balanced diet. We need protein for:
- Growth (especially important for children, teens, and
pregnant women)
- Tissue repair
- Immune function
- Making essential hormones and enzymes
- Energy when carbohydrate is not available
- Preserving lean muscle mass
Protein is found in
meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in
smaller quantities in starchy foods and vegetables.
Fats
Although fats have
received a bad reputation for causing weight gain, some fat is essential for
survival. According to the Dietary Reference Intakes published by the USDA 20%
- 35% of calories should come from fat. We need this amount of fat for:
- Normal growth and development
- Energy (fat is the most concentrated source of energy)
- Absorbing certain vitamins ( like vitamins A, D, E, K,
and carotenoids)
- Providing cushioning for the organs
- Maintaining cell membranes
- Providing taste, consistency, and stability to foods
Fat is found in meat,
poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain
products and salad dressings. There are three main types of fat, saturated fat,
unsaturated fat, and trans fat. Saturated fat (found in foods like meat,
butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried
foods, and margarines) have been shown to increase your risk for heart disease.
Replacing saturated and trans fat in your diet with unsaturated fat (found in
foods like olive oil, avocados, nuts, and canola oil) has been shown decrease
the risk of developing heart disease.
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