Balance Your Macro-Nutrients

Many people have asked us if they should eliminate or drastically reduce carbs, or fats, in order to lose weight. The answer is definitely NO!

All three macro-nutrients (protein, fats, carbohydrates) are essential for health as well as for weight loss.

The key is to get the right proportion of each macro-nutrient while choosing the healthiest options from each group.

Here are our recommendations:

Carbohydrates provide our bodies with energy and our brains with fuel. Carbs should make up 45-65% of your daily calorie intake.

It is important to choose carbohydrates wisely. Carbs such as fruits, vegetables, grains, and milk are important sources of many nutrients. Choosing plenty of these foods, within the context of a calorie-controlled diet, can promote health and reduce chronic disease risk.

Good choices for carbohydrates are: brown rice, whole wheat, oatmeal, vegetables, fruits, and whole-grain breads, pastas & cereals


Protein is essential for muscle growth, tissue repair, immune function and hormone & enzyme production. Protein should make up 15-35% of your daily calorie intake.

You should eat a small amount of protein with every meal & snack throughout the day. The protein will keep your blood sugar stable and will reduce cravings.

Good sources of protein include: egg whites, fish and seafood, skinless chicken or turkey breast, other lean meat, legumes, nuts, soy, low-fat and non-fat dairy products.


Fat supplies essential fatty acids for growth, healthy skin, vitamin absorption and regulation of bodily functions. Fats should make up 20 - 35% of your daily calorie intake.

Unsaturated fats are the ones that are healthy for your heart. Good sources of unsaturated fats are: nuts, seeds, avocados, olives, fish, olive oil, safflower oil.

Saturated fats generally come from animal foods, and these should be limited because they can clog your arteries and contribute to heart disease. Saturated fats include meats, cheese, milk, ice cream, butter.

Trans fats start out as a liquid and are then heated (hydrogenated) to create a solid or semi-solid. These fats are toxic and should be avoided. Examples of trans fats include margarine and shortening. Trans fats are used in most commercially baked goods and fast foods. If you ever see the words "partially hydrogenated" on a food label, that means it contains trans fats.

It is best to add healthy fats to your diet, cut down on saturated fats, and eliminate trans fats.

As you can see, all three macro-nutrients contribute to keeping our bodies healthy.