ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Correct Balance of Carbs,Protein and Fats in our Diets

Updated on July 21, 2018
Crystal Concepts profile image

Crystal Concepts is a hub written and managed by a certified yoga and Pilates teacher with a Diploma in Exercises and Sports Science.

The recommended dietary needs of active or sedentary people arent really that different. But active or athletic people consume more calories and the exact amount of caloric intake depends on the age,body size,activity and the intensity of training.

A diet that lacks the essential nutrients can make a person feel weak and performs at a sub par level,so identifying the proper balance of fats,carbs,proteins,vitamins and minerals in a person's diet is really needed for nutritional health.


Is the most efficient fuel for the body and should supply 55 - 60 % of the daily caloric intake for all types of people. But the carbohydrate intake for an athlete should make up for 60- 70% of his/her diet.

But please do take note : The total calorie count from simple carbs (sugars) should not exceed 15 % of a person's diet, the rest should come from complex carbs.Since carbs cant be stored in huge amounts, a person can increase his energy reserves by eating more of these complex carbs.

Examples of Complex Carbohydrates:

1. All types of Pasta

2.Brown or red rice

3. Potatoes

4.Whole grain Cereals

5. Whole grain Breads


We need protein to build,maintain and repair our body's tissue. The protein needs of sendentary and most active people are about the same. In an adult's diet 12% of calories should come from protein. Growing children on the other hand, require that proteins make up 15% of their daily caloric needs.

These days,the average person gets more than enough protein in their diets. Let me point out that excess protein will not build muscle- only exercise does that. Extra protein is stored as FAT.

Common Sources of Proteins:


2. Eggs


4. Yogurt





Unsaturated Fats


Fat is the most concentrated form of energy that is stored in the body.Fat is the primary fuel during prolonged aerobic exercise.

For all people, less than 30% of your daily caloric intake should come from fat,and less than 10% from saturated fat. Fats have always been considered as a health risk since a diet that is high in fats can actually impair performance.

But please don't confuse body fat from excess dietary fat (the fats you eat); Body fat is the stored form of dietary protein,carbs and fats. Believe it or not,even lean people have enough fat stores for emergency energy reserves.

1.What are Saturated Fats- are mostly found in meats and processed foods and this type of fat is not heart friendly.

2. What are Unsaturated Fats- these are fats that are derived from nuts,fruits and olives. please note that these type of fats remain liquid at room temperature.


Vitamins are needed by the body to process the carbs,protein and fats we consume. Active people generally don't require supplemetary vitamins IF their caloric intake comes from a varied, balanced diet that is high in complex carbs.

Contrary to the beliefs of mosr people,vitamins don't build muscles nor provide energy and there is no scientific evidence that will support the notion that large doses of vitamins will improve a person's health and performance.


Minerals are needed for the metabolism of  carbs,protein and fats. Iron for example,is a vital component in the transport of oxygen in the blood. Sodium and potassium help insure the balance and maintenance of the body's water.

Again,a varied and well balanced diet usually provides us with enough minerals for our daily routines.All adult women should consume at least 1000 milligrams of calcium daily but preferrably from foods instead of supplements.

Our bodies usually lose sodium through perspiration but we actually lose just a small amount and it can be replenished by the salt in our foods.

 A word of caution.. there is no evidence that states that exceeding the RDA (Recommended Daily Allowance) by taking supplements can and will improve performance under ordinary circumstances. There are even some cases where large doses of supplements even proved bad for the person.

© 2009 Shanti Rose


    0 of 8192 characters used
    Post Comment
    • Crystal Concepts profile imageAUTHOR

      Shanti Rose 

      10 years ago from Spain

      thank you very much for the balanced comment.

      hahahahaha!! no pun intended, sarovai. we sincerely hoped this hub will help you out.

      more power!!

    • sarovai profile image


      10 years ago

      Well balanced hub.thank u.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)