We’re told to eat everything in moderation when it comes to weight loss and maintaining a healthy body.
And now Healthy Mummy nutritionist Lauren Kolstad has explained the best carb-protein-fat breakdown we should be aiming for…
Click here for this Honey, Lemon and Ginger Chicken Stirfry recipe.
How the body uses food for fuel
Too many carbs, fats or protein are not good for you – but just how much of each should we include in our diet each day?
Lauren says first of all, it’s important for us to be eating the recommended number of calories each day.
“Your body uses food for fuel,” she says. “Calories (energy) which you get from nutrients and vitamins help your body with basic life functions like breathing, your heart beating, muscle contraction etc. This is why eating enough, nutrient dense food is so important!
“Your BMR is your basal metabolic rate – basically the minimal energy your body needs to undertake these functions. Its based on gender, age, height, weight and activity level. The more percent muscle composition of your body, the more efficient it is at burning energy.”
Join our 28 Day Weight Loss Challenge to make sure you are eating the right amount of calories each day. Click here to sign up.
‘Less is not always best’
Lauren says that eating more than 1,200 calories can seem scary and goes against what a lot of us hear about weight loss, but there is a science behind it!
“Less is not always best,” she says. “Rather than eating less calories, you need to focus on making sure the calories you do consume give you real bang for your buck in terms of nutrients.
“It is really important to eat, at a minimum, your BMR calories. This isn’t just about weight loss, but to ensure that your body is working efficiently and getting the energy it needs.”
To work out your BMR, check our your BMR calculator here.
Lauren adds that when you exercise, your calorie needs increase in order to allow your body to work at a higher intensity and repair itself afterwards.
If you’re trying to lose weight – it becomes an equation between:
- The energy your body needs to function
- The energy your body is using to stay at the weight you are currently and
- The energy you’re burning during the day (both from bodily functions and exercise).
“In order for weight loss to occur, your energy intake needs to be in deficit to what you’re using – energy in vs energy out,” Lauren says.
“However you don’t want to eat so little that you go below your BMR (as it will affect your bodies metabolism) or it becomes not sustainable in the long run.”
Click here for this Salmon Pesto recipe.
Lauren’s recommended carbohydrates, fat and protein breakdown:
Carbohydrates: 45-65% of calories
Fat: 20-35% of calories
Protein: 10-35% of calories
“Unless you’re following a lower carb, higher protein plan (quite a few women who have PCOS or have health benefits with a lower carb intake),” Lauren says.
Those on a lower carb intake should aim for:
Carbohydrates: 45% of calories
Fat: 25% of calories
Protein: 30% of calories
This Mexican Lasagne has carbs, protein and good fats – get the recipe here.
“Carbohydrates are not the enemy, but the type of carbs you eat is important. Sugar, vegetables and grains all provide carbs – what you want to aim for is complex carbs (vegetables and wholegrains) rather than simple carbs (sugar and very processed grains),” says Lauren.
Complex carbs provide longer lasting energy and are used more efficiently in the body.
“Excess carbs don’t ‘turn into fat’, all excess energy, whether it be from carbs, fat or protein, will be stored for later use. Which is why its important to find the right balance of energy in vs energy out for you.”
Weight loss while breastfeeding:
“If you’re breastfeeding, your body is using more energy to make milk, plus you need to replenish the nutrients which goes primarily into your breastmilk before they come to you,” says Lauren.
“It’s usually recommended that you increase your food intake by around 500 calories to make sure your body is getting enough energy and nutrients to maintain a healthy milk supply. Plus you’re going to want to make sure you’re drinking enough water so you don’t get dehydrated.
“If you’re pregnant you have an increased calorie requirement during the second and third trimester – so increase your calories by about 300 at this time.
“Your protein needs also increase when your pregnant and breastfeeding (or very active) so if possible – try and have some protein each time you eat.”
Thanks so much for this Lauren! Very informative information!
Here are 10 healthy snacks to increase your protein:
1. Snickers slice
Chocolate, peanuts and caramel are a match made in heaven but traditionally are very high in fat and sugar. This delicious and healthy alternative not only tastes amazing; it’s also high in protein, good fats and has no refined sugar!
With the crunch of the peanuts, the gooiness of the caramel and the richness of the chocolate topping- this treat is a must try for the whole family!
2. Egg salad cups
Protein is very important in pregnancy for cell growth, with women needing to consume an extra 10g per day. Just two serves of this tasty snack will provide this but will also keep your blood sugar stable and fill you up.
3. Chocolate chip chickpea protein cookies
Here is a really easy and tasty recipe for a chocolate chip cookie using chickpeas as the main ingredient. We love these chocolate chip chickpea protein packed cookies and promise that you’d never know they contained a somewhat unusual ingredient!
4. Chicken satay noodles
Is there anything better than a dinner that takes less time to prepare than it does to boil an egg? What about a tasty, healthy dish that combines delicious flavours and is packed with veggies and lean protein? We’ve got you covered with these quick and easy Chicken Satay Noodles.
5. Foolproof spinach and feta frittata
The baby spinach, eggs and cheese contains protein, as well as iron and tryptophan, which helps the body to produce serotonin (the feel-good hormone).
6. Zucchini and walnut loaf
Nuts and wholegrains are a great source of energy when you’re not feeling your best.
The omega-3’s and protein in the nuts help keep your brain in tip-top shape, while the wholegrains help to fill you up and keep you satisfied.
7. Low-fat creamy tuna and mushroom pasta
This dish is so creamy and tasty you would never guess it was good for you! Low in fat and high in protein and nutrients, it has all the flavour without the guilt.
7. Quinoa chocolate protein balls
We love simple recipes like this, and you’ll find 15 more new bliss ball recipes in our 28 Day Weight Loss Challenge recipe hub.
8. Tuna and chickpea salad
Chickpeas are a great source of protein and fibre. Tuna is an easy way to obtain and consume some nutritious omega 3 fatty acids and protein. This meal is a very filling and healthy pregnancy snack.
9. Black bean brownies
Another healthy option for those sweet cravings.
1 x 420g tin black beans (rinsed and drained), 2 eggs, 3 tbsp vegetable oil, 10g cacao powder, 1 tsp vanilla extract, a pinch of salt, 2 tsp of baking powder, 1/3 cup maple syrup. Puree all ingredients until smooth. Bake in muffin tins at 170C for 15mins. Makes 12. Each one is 195cal and 8.5g protein.
10. The Healthy Mummy Pregnancy Smoothie
And of course there’s always a Healthy Mummy Pregnancy Smoothie which is loaded with nutrients ideal for you and your baby.
The Pregnancy Smoothie is designed to complement, not replace, your prenatal vitamin intake.
Our nutritionists ensured that the vitamins and minerals in the smoothie are at a low level so there is no risk of doubling up on any pregnancy vitamins.
It is ideal as a high-protein, high-calcium snack in pregnancy. You can download the Pregnancy Smoothie Label here.