A balanced diet should include all the essential nutrients: proteins, carbohydrates, fats, vitamins, and minerals from various sources.
The optimal ratio of proteins, carbohydrates, and fats depends on age and lifestyle, particularly factors such as physical activity. A well-structured diet accounts for 50% of the results in any fitness or weight loss program. However, not all proteins, fats, and carbohydrates are beneficial. This article discusses which proteins, fats, and carbohydrates should be part of your daily menu and which are better to avoid. It also explains which foods serve as sources of healthy nutrients and which are less favorable.
What Are Proteins? Functions, Benefits, and Best Sources
We are protein-based organisms. This means that our body tissues (muscles, internal organs, skin, etc.) are made up of proteins. In addition, protein forms the basis for the creation of enzymes and hormones, which are essential for muscle recovery and overall health. In addition, high-quality protein is the foundation for the creation of enzymes and hormones.
Amino Acids and Protein Synthesis
Proteins are built from amino acids. Most amino acids can be synthesized by the body. However, some amino acids cannot be synthesized and must be obtained from food. These are called essential amino acids, and they play a crucial role in muscle growth and preventing protein deficiency (Harvard Health).
How Much Protein Do You Need?
It is important to consume an adequate amount of protein to meet your recommended daily allowance (RDA). According to the National Institutes of Health, the RDA for protein is 0.8 grams per kilogram of body weight per day for healthy adults. This means that an individual weighing 70 kilograms (154 pounds) should consume about 56 grams of protein daily.
The Risks of Too Much or Too Little Protein
Consuming excessive amounts can lead to intoxication from protein breakdown products, while insufficient protein intake may negatively affect protein absorption and muscle repair. Therefore, it is vital to tailor your diet based on individual characteristics (such as height, weight, and physical activity).
Protein Requirements for Different Lifestyles
Protein requirements are not one-size-fits-all—they depend on factors like age, gender, metabolism, and physical activity levels. Those engaged in high-intensity exercise, such as athletes and strength trainers, often need increased protein intake to support muscle recovery and growth. To determine the optimal protein intake for your body, it’s best to consult a registered dietitian or healthcare provider, who can assess your dietary needs and metabolic demands.
Not only the amount of protein but also the presence of essential amino acids in it is crucial. For protein synthesis, all essential amino acids are required; if even one is insufficient, the others will not be utilized effectively.
Essential Amino Acids: Why They Matter
Essential amino acids can be obtained from both animal-based and plant-based proteins sources. There is a myth about the “incompleteness” of plant-based protein. In fact, by combining grains and legumes (approximately in a 1:1 ratio), you can achieve a complete amino acid profile, ensuring efficient protein synthesis.
- Examples of grains: rice, wheat (bread, pasta, bulgur, semolina), corn, barley, millet, oats.
- Examples of legumes: soy, peas, beans, chickpeas, lentils.
It is not necessary to consume grains and legumes in one meal. However, this combination can be convenient and tasty. For example, you can prepare pilaf with rice and legumes (green peas, lentils, beans). This dish will provide complete plant-based protein.
Animal-Based Protein
Advantages of animal-based protein sources:
- Animal-based products (meat, fish, eggs, and dairy) contain the full range of essential amino acids.
- Animal-based products may provide protein in a more concentrated form.
Disadvantages of animal-based protein sources:
- Animal-based products often provide excessive amounts of protein, which can burden the liver and kidneys and lead to calcium depletion in bones. It is important to consider this when planning your diet.
- Alongside protein, animal-based products contain saturated fats, cholesterol, hormones, and, in some cases, antibiotics.
Plant-Based Protein
Advantages of plant-based protein sources:
- Plant-based protein sources also provide carbohydrates, vitamins, and minerals that are well absorbed by the body. Сombining different sources helps achieve optimal nutrition.
- Plant-based foods do not contain saturated fats, cholesterol, hormones, or antibiotics.
Disadvantages of plant-based protein sources:
- Only soy products (soybeans, tofu, soy milk) contain all essential amino acids, but soy has its drawbacks (e.g., phytoestrogens, which may not be suitable for everyone). To obtain a complete set of essential amino acids from other plant sources, ensure your diet includes grains and legumes.
- Most plant-based foods (except soy) contain a lower percentage of protein, or the protein is combined with fats (in nuts and seeds). This may be inconvenient for certain diets.
Fats in Nutrition: Types, Benefits, and Healthy Sources
Fats are an essential component of a balanced diet. Fats are an essential part of a balanced diet, but not all fats are equally beneficial. Unsaturated fats from plant sources are generally considered a better choice, while saturated fats should be consumed in moderation. Learn more about the differences between saturated and unsaturated fats on the American Heart Association website.
Functions of Fats in the Body
- Energy source – Fats serve as a source of energy.
- Essential fatty acids – Fats are a source of essential fatty acids.
- Vitamin absorption – Fats are necessary for the absorption of certain vitamins.
Plant-Based Fats
Benefits of Plant-Based Fats
Plant-based fats primarily contain unsaturated fatty acids and minimal cholesterol. They are considered easier to digest and may support the normal function of the gallbladder and intestines.
Although fats are high in calories (about 900 calories per 100 g), they remain an important part of a balanced diet even during weight loss. A deficiency of unsaturated fatty acids can affect skin condition and overall well-being.
Sources of Plant-Based Fats
- Plant oils – The primary sources of plant-based fats are plant oils (olive, sunflower, sesame, flaxseed, etc.).
- Nuts, seeds, avocados, and olives – Do not forget about “hidden” fats found in nuts, seeds, avocados, and olives. These sources often combine fats with proteins and carbohydrates.
Unprocessed vs. Processed Fats
It is important to note that the benefits of plant-based fats apply to unprocessed options, such as cold-pressed oils. Processed fats, such as margarine or oils used for frying, may lose their beneficial properties.
Animal-based Fats
Characteristics of Animal-Based Fats
Animal-based fats often contain saturated fatty acids and higher cholesterol levels. They can be harder for the body to digest and take longer to process.
Dairy Fats vs. Meat Fats
Fats from dairy products, such as butter, contain more unsaturated fatty acids (almost as many as plant oils). They are somewhat easier to digest and are processed more efficiently than fats found in meat. It can be said that dairy fats are an intermediate between meat fats and plant-based fats.
Balancing Animal-Based and Plant-Based Fats
Consuming animal-based fats is not essential for maintaining a balanced diet. According to the Harvard T.H. Chan School of Public Health, replacing animal fats with plant-based fats can lower the risk of cardiovascular diseases.
Experts recommend prioritizing unsaturated fats from plant-based sources, such as:
- Olive oil, flaxseed oil, and avocado oil
- Nuts and seeds (walnuts, chia seeds, almonds)
However, fatty fish (such as salmon, sardines, and mackerel) is an animal-based fat source that provides omega-3 fatty acids, which are beneficial for heart health. While fish is an animal-based fat, its high omega-3 content makes it an exception to the general recommendation of reducing animal fats.
Key Takeaway:
A diet rich in plant-based fats can provide all essential fatty acids while supporting heart health and metabolic function. Animal fats are not necessary, but if included, sources like fatty fish may be a healthier choice compared to other animal-based fats.
Essential Fats
Why Essential Fats Matter
Essential fats cannot be synthesized by the body. They play a crucial role in:
- Cell membrane structure
- Brain function
- Cardiovascular health
- Metabolism and vitamin absorption
Sources of Essential Fats (Omega-3 Fatty Acids)
Like essential amino acids, essential fats must be obtained from food (Harvard T.H. Chan School of Public Health). However, fats are easier to manage: essential fats primarily include Omega-3 fatty acids. Omega-3 can be found in:
- Wheat germ oil
- Walnut oil (or walnuts themselves)
- Flaxseed oil (contains phytoestrogens, which may not suit everyone)
- Fish oil and fatty fish (such as salmon, mackerel, sardines)
Carbohydrates: Types, Role in the Body, and Best Sources
Carbohydrates are the main source of energy for the body. However, their role is not limited to this. Carbohydrates are as important as proteins and fats. Excessive carbohydrate intake can lead to fat formation, while their deficiency may disrupt metabolic processes. To maintain balance, it is recommended to:
- Monitor portion sizes.
- Choose complex carbohydrates (vegetables, grains, legumes).
- Distribute carbohydrate consumption evenly throughout the day.
The Role of Carbohydrates in the Body
Carbohydrates play multiple critical functions:
- Energy production – Carbohydrates supply the body with glucose, essential for muscle function. Energy is produced through glucose breakdown, a process known as glycolysis.
- Nutrient support – Carbohydrates provide the body with vitamins (such as thiamine (B1), riboflavin (B2), niacin (B3), folic acid (B9)), minerals (such as iron, chromium, magnesium, phosphorus), and antioxidants that protect the body from free radicals.
- Cell recognition – Carbohydrates are used for cell identification—carbohydrates on the outer membrane of cells cells to recognize one another (they act as biological receptors).
- Genetic material formation – Carbohydrates are a component of nucleotides, a group of organic compounds that form the genetic material in each cell (DNA and RNA).
Simple and Complex Carbohydrates
- Simple carbohydrates: Found in sugar, baked goods, sweets. They quickly raise glucose levels in the blood, which is not beneficial (Harvard T.H. Chan School of Public Health: Carbohydrates).
- Complex carbohydrates: Found in vegetables, whole grains, legumes. They provide long-lasting satiety and stable energy levels.
Recommendations
Prioritize complex carbohydrates
To maintain energy levels, choose complex carbohydrates that offer sustained satiety. Complex carbohydrates are found in:
- Vegetables (leafy greens, carrots, broccoli).
- Legumes (lentils, beans, chickpeas).
- Whole grains (wheat, rice, rye, oats).
Ensure variety
Ensure diversity in carbohydrate sources by including vegetables, grains, and fruits to obtain a wide range of fiber, vitamins, and minerals for a balanced diet.
Limit simple carbohydrates
Minimize consumption of:
- Refined sugars and processed foods (sweets, white bread, pastries).
- Sugary drinks and artificial sweeteners that cause blood sugar spikes and may contribute to weight gain.
Incorporate physical activity
Physical activity can help utilize the calories obtained from carbohydrates more effectively, improving insulin sensitivity and metabolism.
Common Sources of Carbohydrates
Carbohydrates are naturally found in:
- All fruits and vegetables
- Whole grain foods (bread, grains, rice, pasta, and potatoes)
For a more detailed breakdown of carbohydrate types and benefits, read our dedicated article: Carbohydrates: Types, Benefits, and Sources.
This article helps you understand the roles of proteins, fats, and carbohydrates in the body and choose healthy sources of these nutrients for balanced nutrition.