Macronutrient Ratios?

[VeloVT]

So, I've been dieting for about 2.5 weeks now and I've lost 3.5 lbs. I'm using the software from www.calorieking.com, which I REALLY like and would recommend to anyone who has tried the "old-fashioned" way of calorie counting (food journal!) and not been able to stick with it for more than a day and a half. (I also looked at Sparkpeople and I found this easier to use).

But my question is this: the software crunches up the numbers and gives you all sorts of pie charts, and I was really surprised at my average macronutrient balance. Apparently I get about 60% of my calories from carbs, 20% from fat and 20% from protein. This average is not misleading -- I've checked the charts day by day as well as weekly averages and it's never more than 2-3 percentage points off from this. So this is just how I choose my foods...

Based on what I've read over the years, I THINK I should be eating more carbs, and perhaps less fat.

But I'm curious as to what everyone else eats?

Those of you who have worked with nutritionists, what balance have they recommended and on what justification? Do you find a certain balance works best for you in terms of either general well-being or athletic performance?

I'm wondering if I need to be more conscious about how I compose my meals, specifically thinking about macronutrients (although I will say that my diet is healthy, very low on processed foods, lots of fruits/veggies/whole grains and part of the high fat comes because I like to eat peanutbutter regularly).

[onimity]

I've heard 40/30/30 c/f/p as a standard ratio, with a higher allowance for carbs in a very active person. I find that I usually eat about the 40/30/30 proportion with on-the-bike snacks/drinks excluded. Those are almost totally carb-based & help me maintain my energy while riding.

I wouldn't lower my fat from 20%, or raise my carbs from 60% personally. What makes you consider this? Fat gets a bad rap, but it doesn't make you fat, and I find that when I eat fats that the food I eat 'sticks with me' longer and my hair and skin are healthier.

Carbs are important to maintain your energy, especially when exercising, but having too high a proportion of carbs in your standard diet is a good way to feel hungry again in short order, and it's not just on a daily basis but on a meal-to-meal basis that a good balance is important.

An old roommate of mine used to get on my case because I could drink whole milk, eat food with real butter, etc. and stay skinny (whole milk matches the 40/30/30 proportion almost exactly) while she ate very little fat and gained weight. Problem was, I was getting a reasonable number of calories, and feeling satisfied after meals and snacks, and she was eating a jumbo-bag of red vines in a sitting and feeling hungry after.

One thing that macronutrient guidelines don't take into account is a truly balanced diet. A good rule of thumb that I've heard for that is trying to eat a diet as varied in (natural) colors as possible. More than anything I recommend staying away from processed/refined foods.

Anne

[velogirl]

I recommend 60/20/20 to my clients, with the understanding that we'll tweke the carbs based on activity level.

[limewave]

I was recommended 60/20/20 too. I've cut out most bread and try to only have one serving of whole grains a day. But, still, with the fruits and veggies, my carb intake is still really high.

My averages have been of late: 45-55 carb / 25+- protein / 30+- fat. No matter what I do, I can't seem to get that fat average down. It's all good fat (i.e. from olive oil, flax seeds, or nuts), but it's still fat.

This ratio seems to be working for my regular workout routine: run 5-6 miles 3 days a week, ride trainer 1 hr, 3 days and some strength training routines. However, when training for an endurance event like a marathon or triathlon, I do increase my carbs a little.

[Zen]

Here's a previous post about macronutrients, don't know if it's what you're looking for but hey,it's free!
http://forums.teamestrogen.com/showthread.php?t=17730&highlight=macronutrient