Our bodies are complex machines, needing the right fuel to function at their best. This fuel comes in calories from various sources, such as fats, carbohydrates, proteins, vitamins, and minerals. But the question is, how much of each do we need?
According to the U.S. government's dietary guidelines, the ideal calorie distribution is 45-65% from carbohydrates, 20-35% from fats, and 10-35% from proteins. And while foods are categorized based on their dominant nutrient (like bread being a carbohydrate and fish being an animal protein), it's important to remember that all these elements work together for our overall health.
Proteins comprise 20 different amino acids, nine considered essential because our bodies cannot produce them independently. These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. They play a crucial role in building and repairing tissues, making enzymes and hormones, and supporting the immune system. Foods containing all nine are known as "complete proteins."
But how much protein do we need? The Food and Agriculture Organization (FAO) suggests that individuals who consume 75% of their body weight (in kilograms) in grams of protein per day are considered protein-sufficient. So, an 80kg individual should aim for around 60g of protein daily.
Eating a balanced diet can seem daunting, but it becomes much easier with some knowledge. By understanding your nutrient needs, you can make smarter choices about what you eat and fuel your body in the best way possible. Here's to your health!