My thoughts on carbohydrates, proteins and fats

Making the right food choices lead to a longer, healthier life. There are certain guidelines and practices that you should follow. For instance, 40% to 60% of your food intake should be carbohydrates, 20% should be protein, and less than 30% should be fat. Fresh foods are preferable, as many processed foods are high in sodium, saturated fat, and sugar. When buying processed foods, carefully read the nutritional labels so that you know exactly how much you can eat.

Carbohydrates, proteins, fats: How much and when?

As you can see, carbohydrates make up the major portion of the foods you should consume. Typically, each meal should consist of two to five servings (approximately 15 grams per serving) of carbohydrates per meal. Foods that are high in carbohydrates are starchy foods such as bread, potatoes, and rice, and also fruits, vegetables, dairy, and fruit juices. Fresh fruits are preferable to canned fruits; fresh, frozen, or canned vegetables are all okay. Remember, condiments also contain carbohydrates, so watch your intake of mayonnaise, ketchup, mustard, etc. Read the nutritional labels to determine carbohydrate amounts.

The body converts carbohydrates into sugar at varying rates, but generally faster than proteins. So you want to make sure each meal includes proteins, which are converted more slowly and help prevent hypoglycemia (low blood sugar) between meals. Finally, the body needs a small intake of fat as well. Fat is found in many dairy and meat products, oils, and condiments such as mayonnaise. Use low-fat or fat-free versions of processed foods (mayo, salad dressings, crackers, etc.). Make sure that most of your fat intake is primarily non-saturated fat, and try to avoid fried foods.

When developing your new eating regimen, work with your doctor and a registered dietitian or nutritionist. They can help you understand what and how much you should eat in order to calibrate your insulin intake and maintain healthy blood sugar levels.