The 80% Rule

So  - we talked about the 3 macro-nutrients: protein, carbs, and fat and their role as fuel... But how much of what should we be aiming for? There are LOTS of online calculators to help you figure out those magic numbers. Try http://www.active.com/fitness/calculators/calories.htm 
Start by figuring out your daily caloric needs. You'll need your height, weight, and a guess of how active you are on average. (If you need to gain weight, aim to eat about 150-200 calories more per day than your maintenance needs. If you need to lose weight, aim to eat 250-500 calories less per day than your maintenance needs.) Then, click on the Nutrition calculator to get a guesstimate of your percentages of protein, carbs, and fat.

Keep in mind, you may have to adjust these suggested amounts - they are only suggestions and there is a very wide range of percentage breakdowns. Endurance athletes and vegetarians may find they end up in the 65-75% carbs, 15-20% protein, and 10-15% fat range. The very sedentary or those doing hard core weight lifting may aim for 45-50% carbs, 25-30% protein, and 20-25% fat. Most healthy, moderately active adults thrive on 60-65% carbs, 20-25% protein, and 15-25% fat.

Having a good idea of your target percentages will help you put your meals together. I find it easiest to look for my target for each meal and snack rather than my total caloric consumption for the day. I strive for all three macro nutrients each time I eat.

Let's start with breakfast.  Egg whites is my protein. Veggies are my carbs. I still need a healthy fat, so I will cook them in a little olive oil. Lunch: veggie burger and spinach on whole wheat - protein and carbs. Add an apple and peanut butter: more carbs, and protein and a healthy fat. Check. Snack: Greek yogurt - protein and carbs, add some almonds - healthy fat, done.

So you get the idea. For the most part; choose lean meats, reduced fat dairy, and legumes for your protein, whole grain breads and pastas, fruits and veggies for your carbs, and olive oil, avocados, seeds, and nuts and nut butters for heart healthy fats. Many foods will pull double duty: like the yogurt (contains carbs and protein) and nut butters (contains both healthy fats and protein). If you can combine your food choices to make each meal and snack include all three components of fat, carbs, and protein you will maximize your calories for nutrition and better balance your three forms of fuel.


So finally, what IS the 80% rule? 
I try to make good, clean, balanced food choices 80% of the time. That gives some wiggle room to enjoy some of those things that maybe aren't the healthiest of choices. I love the 80% rule.

Because let's face it, what's life without the occasional warm chocolate chip cookie?