You'll often see articles
referring to a certain amount of carbohydrate, protein and fat. These food
groups are sometimes referred to as 'macro-nutrients'. Try to aim for the
following ratio of each. Remember this is a guide only.
Carbohydrates
To eat for weight loss and
effective exercise try to make carbohydrate intake account for around 55% of
your calorie intake. Carbohydrates come from starchy foods such as bread,
pasta, oats and potatoes. They are also found in nuts, fruit and vegetables.
The complex carbohydrates found in starchy foods can supply a steady release of
energy over a few hours.
Fat
As we've discussed already
fat is allowed – it's an important macro-nutrient and help to keep you
feeling full. Try to keep you fat intake to around 25% of your daily calorie
intake. Sources of fat include oily fish such as salmon, nuts, lean red meet
and avocados.
Protein
Protein is extremely
important in muscle maintenance and repair and help you feel full. Calories
from protein should account for around 30% of your calorie intake. Get your
protein from lean meat, poultry, fish, meat alternatives such as soy mince,
beans and lentils and eggs.