Balanced nutrition: how much protein, carbohydrate and fat?

We all know we should eat "right", but what does that actually mean? This guide sums it up in one picture: balanced nutrition together with healthy activity.

Daily macronutrient split

• Protein: up to 30% from food and supplements
• Carbohydrate: up to 40% from food and supplements
• Fat: up to 30% from food and supplements
• Fibre: 25 g

Around the circle

• Omega-3 and reducing saturated fat, as part of choosing fats
• Water: drink enough every day
• Rest: get enough sleep
• Exercise: move regularly

Did you know?

• Just as your body needs the right nutrients, your skin and hair need the right care too.

Quick summary: what and where

• Protein: a key part of the body's structure, including muscle; found in meat, poultry, fish, dairy, eggs and beans
• Carbohydrate: the body's main energy source; found in fruit, vegetables, grains, beans, wholegrain bread, cereal and pasta
• Fat: an energy source; found in olive oil, avocado, egg yolk, sea fish, nuts and seeds
• Fibre: aids digestion; found in fruit, vegetables, grains, beans, peas, lentils and whole grains
• Vitamins and minerals: used by the body in cell function; found in fruit, vegetables, dairy, eggs, meat and grains
• Phytonutrients: compounds from plants; found in colourful fruit and vegetables, grains, beans and nuts
• Water: needs vary by person; the guide suggests about 8 glasses a day — choose clean drinking water and drink regularly
• Rest: enough sleep helps you feel good; sleep in a comfortable, relaxing setting
• Exercise: the guide says just 30 minutes a day is a start; indoors or outdoors, no equipment needed

More images in this series (tap to enlarge)

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Want help fitting these proportions into your daily meals? Ask us on LINE. If you have a medical condition, talk to your doctor before changing your diet or exercise.

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