Making balance between carb, fat, and protein in diet.
Making a balance between carbs, proteins, and fats is an effective method to get desirable results while you’re on diet.
Proteins, Carbohydrates, and Fats are important nutrients which have a major role to keep your diet on the right track.
Proteins, Carbohydrates, and fats
The mission of proteins in your body includes three tasks which are building, fighting, and supporting.
The first one is building. Protein has a nickname which is, building blocks. This name depends on its role in building and repairing the body’s tissues.
The second one is fighting. Proteins have a role in fighting microorganisms in purpose to protect you from infection.
The third one is supporting. Proteins have a method to support your body. In other words, if your body has extra proteins, your body starts to use them as fuels.
They are the main source of energy in your body. Besides that, they provide fibers which protect you from stomach problems as constipation.
In addition to that, they keep the level of cholesterol lower and maintain your blood sugar.
Two types of Carbohydrates:
The first type is simple carbohydrates. This type can break up quickly in purpose to provide energy to your body.
The second type is complex carbohydrates. This one consists of hundreds or thousands of monosaccharide units, so as its name, it is difficult to break them up.
Fat has two different meaning. The first meaning is the extra flesh where the humans and animals have under their skin.
The second one is the liquid which can be obtained from animals or vegetables. According to the definitions, there are two forms of fats which are flesh and liquid.
The function of fats:
There are five functions of fats which are absorbing, supporting, storing, protecting, and maintaining.
The first one is absorbing. There is a type of vitamins which called fat-soluble. It means that they can be absorbed through fats.
So, fats have an effective role to absorb different types of vitamins like vitamin A, vitamin D, vitamin E and vitamin K.
The second one is supporting. Fats can work as an alternative to carbohydrates. As we know that carbohydrates are the main source of energy.
So, once there is a lacking in carbohydrates’ existing, fats support your body by being a source of energy.
The third one is storing. Fats can be stored under the skin in purpose to provide an energy to your body.
The fourth one is protecting. The stored fats have a positive impact on your body.
It means that you can find stored fats around the vital organs in order to protect them from any impairments.
The fifth one is maintaining. Fats have the ability to maintain your body temperature.
Simply, when your skin lost its temperature, the stored fat under the skin can increase the temperature again.
Types of fats:
There are four different types of fats which are monounsaturated, polyunsaturated, saturated, and trans fats.
You can find monounsaturated in canola oil, olive oil, peanut oil, and safflower oil.
In addition to that, polyunsaturated can easily be founded in fatty fish, walnuts, corn oil, and soybean oil.
Moreover, you can get saturated fats from red meat, milk products, butter, palm and coconut oils.
The last type which is Trans fats you can find them in stick margarine and vegetable shortening.
Where can you find proteins, carbs, and fats?
Where can you find Proteins?
We have various sources to find proteins, so you can reach them feasibly in purpose to enroll them to your diet.
The first source is animal’s products as lean meat, beef sirloin steak, chicken, skinless breast, and poultry.
The second source is dairy products as cottage cheese, skim milk, low-fat plain yogurt, and cheddar.
The third source is grain as bread, muffin, flaked cereal, popcorn, and flour tortilla.
The fourth source is seeds as beans and peas, soy products, and unsalted nuts.
Where can you find Carbohydrates?
According to the two types of Carbohydrates, we have two sources to obtain them.
You can find simple carbohydrates in fruits, vegetables, and milk products.
In addition to that, simple carbohydrates are found in sweeteners like sugar, honey, candy, soft drinks, and ice cream.
Moreover, you can reach complex carbohydrates from bread, pasta, rice, beans, and peas.
Additionally, starchy vegetables are considered as a source of complex carbohydrates such as potatoes, green peas, and corn.
How to make a balance between proteins, Carbohydrates, and fats
Your body’s protein need:
To obtain a healthy diet, your diet should include from ten to thirty-five percent of calories from protein sources. In addition to that, you have to know that one gram of protein equals four calories.
For example, if your diet requires 1500 calories, it has to include from 150 calories to 525 calories from protein.
As a result, you need 38 to 131 grams of protein per day to meet your balanced diet need.
Your body’s Carbohydrates need:
Making a balanced diet needs from ten to thirty-five percent of calories from protein, and from fifty to sixty percent of calories from carbohydrates.
Moreover, you have to know that one gram carbohydrates equal four calories.
For instance, if your diet should include 1500 calories, it has to include from 675 to 975 calories from carbs.
As a result, you need from 170 to 245 grams of carbohydrates in purpose to meet your diet’s requirements.
Your body’s fats need:
To obtain the suitable fats’ range for your diet, you have to provide about 30 percent of calories from fats.
Moreover, you have to know that fats are the most nutrients in including calories. In other words, one gram of fats equals nine calories.
For example, if your diet should include 1500 calories, it has to include from 300 calories to 525 calories from fats.
As a result, you need from 33 to 58 grams of fat per day to meet your diet’s need.
Various examples of well-balanced recipes:
The first one is grilled fish with new potato, red pepper, and olive salad.
How to prepare it?
- Boil the potatoes for 15 minutes
- Put the pan on the oven with oil
- Add the fish
- Brush it with oil, salt, and pepper
- Grill the fish for 6-8 minutes
- Drain potatoes
- Take them to pan
- Move them with garlic, olives, and pepper
- Add mayonnaise
- It will be ready to eat
The second one is sweet potato and chicken curry
Fifteen tips to make it:
- Boil water
- Add salt to the water
- Put the potatoes on the salty- boiling water
- Wait from five to seven minutes
- Drain potatoes
- Put the pan on the oven with oil
- Add some onions
- Move them on the oil
- Add the chicken
- Wait from five to six minutes
- Wait till the chicken becomes brown
- Add the curry
- Wait for minute
- Add the tomatoes
- Wait five minutes
The third one is lemony crumbed turkey with a broccoli-bean smash.
How to make it?
- Prepare the oven on 160 C
- Combine the flour with some seasoning in a bowl
- Prepare another bowel
- Merger the egg with one cup water
- Prepare the third bowl to put breadcrumbs, lemon zest and parsley on
- dip each turkey steak in the first bowl which has flour and spices
- dunk them also in the second bowl which has an egg with water
- immerse them in the last bowl which has breadcrumbs, lemon zest, and parsley
- put every turkey steak on the oil
- wait for twenty min
- Add the cherry tomatoes
- It will be ready for eating
The fourth one is perky turkey soup
Ten steps to prepare it:
- Prepare a big pan
- Add oil
- Wait for it to heat up
- Add onions
- Fry it for five minutes
- Prepare the soup
- By having pan
- Add the red pepper, ground coriander, chili and rice
- Add turkey and chickpeas
- Stir the pan for one minute
- Move them to the boil
- Cover them
- Wait from eight to ten minutes
- Wait the vegetables and rice become tender
- It will be ready for eating
To sum up, we become more aware of making a balance between fats, carbs, and proteins.
For example, if your healthy diet requires 1500 calories per day, you can divide them into three parts.
In other words, your three meals should include 300 calories from fats, 675 calories from carbs, and 525 calories from protein.
Which means that 33 grams of fat, 170 grams of carbs, and 131 grams.
In addition to that, we present four different meals as examples of a balanced diet.
Moreover, we show you how to cook grilled fish with new potato, red pepper, and olive salad, sweet potato and chicken curry, lemony crumbed turkey with a broccoli-bean smash, and perky turkey soup.
In purpose to assist you to create your own meals. As a result, you can them as a guide while preparing your balanced meals.