What should be your ideal eating ratio? Let's find out!

Ever wondered what's the correct amount of protein, carbohydrates and fats to include in your diet?

Your plate must have a balanced ratio of each macronutrient for a healthy diet. This ratio is often calculated using AMDR - Acceptable Macronutrient Distribution Range.

What is the Acceptable Macronutrient Distribution Range aka AMDR?

Sounds like a heavyweight term… but the meaning is quite simple.

Acceptable Macronutrient Distribution Range, or AMDR in short, is the recommended range of intake for each macronutrient – protein, fats and carbs.

AMDR is based on the impact each macronutrient can have on your body. It is expressed by the percentage of calories you consume in a day, and think of it like the % of proteins, fats and carbohydrates you must include in your diet daily.

Now let us look at the recommended AMDR of each macronutrient for your body.

Recommended AMDR For A Healthy Diet.

AMDR For Protein:

The AMDR for protein is 10-35%. You can go above or below this range at your convenience.

Proteins are the building blocks of our bodies, and they play a critical role in the body's growth, maintenance and repair. They also help in weight loss by curbing the secretion of ghrelin, aka "the hunger hormone".

AMDR For Carbohydrates:

For carbohydrates, the AMDR is 45-65%. Carbohydrates are the main energy source for your brain, muscles, and cellular functions requiring glucose. Our brain needs glucose to function - it is fuel for the brain. The carbohydrates we consume are broken down by our bodies to form glucose. Hence, carbohydrates are integral to our body's functioning.

AMDR For Fats:

The AMDR for fats is 10-25%. Fats are as important to your body as proteins and carbs. Without dietary fats, your body won't be able to absorb key vitamins - like A, D and K - as well as antioxidants. Furthermore, fats help protect your vital organs and control your body temperature.

What a healthy eating plate looks like:

Diet methods that work, based on the AMDR, here's what a healthy eating plate looks like -

Fruits & vegetables - ? of your plate

Carbohydrates in the form of whole grains like rice, brown rice, wheat, oats etc. - ? of your plate

Proteins in the form of fish, meat, chicken, eggs, beans, nuts, and dairy - ? of your plate

Fats in the form of nuts, seeds and healthy unrefined oils like olive, avocado, groundnut, sesame oil etc. - in moderate amounts.

And finally, to ensure that you derive maximum benefit from these macronutrients…

Tips to ensure a healthy eating ratio for balanced diet plates:

Include both animal (chicken, eggs, fish, dairy) and plant-based sources of protein (legumes, beans, seeds, lentils) in your diet.

Unsaturated fats found in fish, olive oil, nuts, and avocado are your friends. On the other hand, avoid saturated and trans fats - found in red meat, butter, and some fried foods - as much as possible.

Choose complex carbs – found in vegetables, legumes, and whole grains – over simple carbs found in bread and sugary snacks and beverages.

Remember that these servings vary based on hunger, weight, age, activity level, and other various factors as per each individual.

Make the most of your meals and stay focused on diet quality.