The Perfect Mix of Protein, Fat and Carbohydrates

A generally valid nutritional concept that is suitable for everyone does not exist in the 21st century. On the one hand, it has to do with the fact that each person is individual and has his or her own tastes. On the other hand, there are foods that are intolerable for one organism or another. Examples are lactose and gluten. Other reasons, which are also decisive factors for different concepts in terms of nutrition, are the varied lifestyles. Here, both professional activities and private leisure activities play overriding roles, since active athletes have a completely different metabolism than casual joggers or “desk jockeys.” This results in a different required intake of food for each person. However, what is the same for almost everyone is the concept of a balanced diet and the intake of the main nutrients in sufficient quantities. These three usual suspects are called protein, fat and carbohydrates. They are the classic energy providers that the following nutrition guide is all about.

Protein has versatile functions and tasks in the body

It is the healthy diet in which we offer the body all the essentials of fat, carbohydrates, protein, vitamins and minerals in a stimulating and tasty form. The first of the three candidates is protein, which is also called protein. As the main component of the body’s cells, organs and muscles, proteins possess versatile and very important functions as well as tasks in the body. Benefits of a high protein diet:

  • Strengthening: building materials for cells and tissues
  • Transport: oxygen and fats get to their places of use in the body.
  • Transmission: Impulses are transmitted to the nerves.

Excellent sources of protein are eggs, dairy products and meat. But also legumes are ideal suppliers of protein. The latter are especially interesting for people with a sluggish metabolism, because vegetable protein can be metabolized more easily. Disadvantages of too high protein intake:

  • Kidney damage: Since the degradation products of protein are excreted via urea, thus via the kidneys, too much protein intake can cause damage to the kidneys.
Tip: Those who are active in professional or competitive sports can use, for example, protein powder as a dietary supplement to work efficiently on building muscle. At eiweisspulver.org, interested parties can find a selection of various recommended products.

Fat is an important energy supplier

Basically, unfortunately, many people do not quite associate the word “fat” with the important functions that unsaturated fatty acids actually possess. At fet-ev.eu, interested people learn that fats are both important suppliers of energy and significant components for the protection of the body. Benefits of unsaturated fats:

  • Protection: whether as a cushion in the event of a fall or as protection against the cold, fat protects the body in many situations.
  • Flavor carrier: of course should be cooked sparingly with foods that contain a lot of fat, but fat is also responsible for the taste.
  • Component: both the muscles and the brain have fat components. It is also a carrier of fat-soluble active ingredients and micronutrients that the body needs.
  • Health: “Good” fat helps reduce inflammation in the body. It also promotes “good” cholesterol, which is also important for a healthy organism.

Both oils and fish are very good sources of unsaturated fats. Disadvantages of excessive fat intake:

  • Number of calories: indisputably, fats have an increased amount of calories, which, of course, a daily intake can quickly become unhealthy and manifest itself in the form of extra weight.
  • Hidden: Sometimes people do not even notice the fats. Examples include sausages, cheeses and various sauces.
Tip: If you want to avoid bad fats, avoid artificially produced fats, substitute products and animal fats from factory farms.As a rule, liquid fats are very rich in unsaturated fatty acids and therefore recommendable for a healthy diet concept.

Carbohydrates drive the engine

During a craving attack, more unhealthy foods are consumed that are high in sugar and carbohydrates. Few other energy sources have arguably been debated as much as good old carbohydrates. The question “friend or foe?” takes on a whole new meaning here. However, not all carbohydrates are “bad” because many of them are true energy providers that the body needs. Benefits of proper carbohydrate intake:

  • Hormone balance: carbohydrates help maintain balance in the hormonal balance.
  • Energy supplier: every day the body needs new energy to face the tasks. This includes both professional and private everyday life and especially sporting challenges.
  • Satiating: the “good” carbohydrates make you feel full longer, so that no cravings follow afterwards.

Carbohydrates are an important group of physiological energy sources. The group of substances formed by photosynthesis makes up the largest part of biomass on earth and is a component in a wide variety of foods. The bad carbohydrates are with many people as “Dickmacher” verschriet. All you need to know is which of them are suitable for a balanced diet and that, of course, like all foods, they should be eaten in moderation. These include cereals, whole grains, vegetables and fruit. The “fatteners” include, for example, very sugary drinks and, of course, confectionery such as chocolate, sweets and potato chips. Disadvantages of carbohydrate deficiency or excess:

  • Cramps: Everyone knows it, when the muscle suddenly contracts spasmodically. This can be a sign of a lack of carbohydrates.
  • Fatigue: if you are always tired, you do not have enough energy. A true donor of the precious power are carbohydrates.
  • Cravings: The consumption of so-called “short-chain” carbohydrates can lead to the famous cravings, which will then againrum reflected on the scale.
Tip: Long-chain carbohydrates, such as whole grain products, are excellent for absorbing the important nutrients and also make you fuller longer thanks to the fiber they contain.

The perfect mix of protein, fat and carbohydrates.

People mostly focus their attention on eating as much as possible to be quite full, and do not ask whether the food is also the right one for them. A one-sided nutrition concept is never a solution, which can be read, for example, in an interesting article about diets rich in fat and protein on verbraucherzentrale.de. According to the German Nutrition Society (DGE), the following percentage ratio should exist between the three main energy suppliers – protein, fat and carbohydrates:

  • 15% protein
  • 30% fat
  • 55% carbohydrates

These values refer to an adult human and can be slightly adjusted up or down depending on lifestyle. Accordingly, a wholesome and balanced meal consists exemplarily of salmon or poultry with a portion of wholemeal pasta, brown rice or potatoes. Fruit or dairy products and a handful of nuts serve as dessert.The following table clearly shows which foods contain protein, fats and carbohydrates, for example:

Protein Fats Carbohydrates

Meat Oil and oilseeds Bread and potatoes

Eggs and dairy products Butter and fatty dairy products Pasta and rice

Legumes and nuts Meat products and fish Fruit

Fish Nuts Sugary foods