How to Build a Balanced Plate of Food with the Right Amount of Carbs, Fat & Protein

Smart Health Key 2/12 – Make Every Meal Smartly Balanced

If you've ever tried to lose weight or improve your health, you've probably heard conflicting advice about carbohydrates, fat and protein.

One person tells you to cut carbs.

Another tells you to eat more protein.

Someone else says to eat as much fat as possible.

And suddenly you're standing in the supermarket wondering whether you're supposed to buy bread, chicken, avocado... or just give up and eat the whole packet of biscuits 😅

Here's what we've seen to be true: Your body doesn't need you to eliminate one of the major food groups. It needs you to balance them.

The Smart Health Diet recommends that carbohydrates, fat and protein provide approximately 50%, 30% and 20% of your total energy intake, respectively.

(Important Note: This doesn't mean half your plate should be carbs! This ratio is just for explaining where your kilojoules (energy) should come from. We'll show you how to assemble a balanced plate of food a bit later in this post.)

But there's something even more important than the numbers:

The quality of the carbohydrates, fat and protein you choose matters enormously.

That's what makes a meal smartly balanced.

Not all carbs, fats and proteins are created equal

Take carbohydrates for example. Icing sugar and a bowl of bean soup are both sources of carbohydrates, but nutritionally, they're worlds apart.

The same is true of fat. The healthy fats found in foods like avocado and oily fish are very different from the saturated fats found in fatty meat and many processed foods.

And when it comes to protein, a portion of lean chicken breast is a very different choice from processed meat such as tinned bully beef, which can contain high amounts of saturated fat and sodium.

So, when we talk about a balanced diet, we're not simply talking about hitting a certain percentage of carbs, fat and protein.

We're talking about getting the right balance from nutritious sources.

The Smart Health Diet's approximate 50:30:20 carbohydrate-to-fat-to-protein energy distribution follows the principles found in the Mediterranean diet, the eating patterns of Blue Zone communities, and modern global nutrition consensus.

It's a balanced, practical, and sustainable combination—provided you follow the other Smart Health Keys consistently, too.

And when you aim for a balanced meal at every occasion, you help your body maintain stable energy throughout the day.

Why we don't recommend high-protein diets

High-protein diets have become incredibly popular. And we understand why. They're marketed as the answer to weight loss. "Eat more protein. Cut the carbs. Watch the scale go down." Simple, right?

But more protein isn't automatically better for your health.

A protein intake of around 20% of total energy generally translates to approximately 1.0–1.5g of protein per kilogram of body weight—which sits between the recommended 0.8g/kg for sedentary people and 1.2–1.5g/kg for athletes.

For a person weighing 50–100kg, this is roughly 50–150g of pure protein per day, which is contained in about 2-3 portions of lower fat dairy plus about 30-60g lean meat/fish/chicken/egg/legumes at the light meal and about 90-120g meat/fish/chicken/legumes at the main meal, as there's a little protein inside starch and vegetables as well.

Going substantially beyond this amount isn't necessary for most people, and high-protein diets can come with significant risks...

Protein is made up of amino acids. These need to be neutralised by the body, which can involve drawing alkaline calcium from the bones.

When a high-protein diet is also low in calcium-rich foods, this may increase the risk of osteoporosis and other bone-related problems over time.

High intakes of meat, fish and chicken combined with low intakes of starch, fruit and dairy products can also increase purine intake, which may predispose some people to gout.

A high-protein diet can also place additional demands on the kidneys—particularly when carbohydrate intake is too low and the body has to use protein for energy before it can be used for muscle building and repair.

And diets that are particularly high in animal protein (especially red meat and high-fat dairy products) have also been associated with increased risk of heart disease and certain cancers.

So, while protein is absolutely essential for your body, there's no need to turn every meal into a protein-loading competition. More isn't always better.

What about high-fat, low-carb diets?

Then there's the other popular approach: "eat lots of fat, cut the carbs."

At first glance, this can sound pretty appealing. Unlimited fat? Sure!

Bacon and eggs without the toast? Why not?

Butter and cream in your coffee? Apparently, that's allowed too.

But here's the problem... Not all fats are created equal.

A high-fat, low-carbohydrate diet may not distinguish sufficiently between the fats that benefit your health and the fats that can increase your risk of lifestyle diseases.

There is a significant difference between:

• Saturated and trans fats, which can be detrimental in excessive amounts

• Monounsaturated fats (MUFAs), such as those found in avocado and olive oil

• Polyunsaturated fats (PUFAs), including beneficial omega-3 and omega-6 fatty acids

Omega-6 fats aren't automatically "bad", either. What matters is the balance between omega-3 and omega-6 intake.

Most people consume plenty of omega-6 fats but very little omega-3. Adding foods rich in omega-3—such as salmon, pilchards, mackerel and trout—or an omega-3 supplement can help correct this imbalance.

The problem with many high-fat diets is that they encourage foods like cream, butter, full-cream milk (and especially double cream yoghurt), fatty cuts of meat, bacon and other processed meats, while also encouraging large amounts of coconut oil, coconut cream and coconut milk, which are high in saturated fat.

And because protein-rich foods like meat, chicken, fish, eggs and cheese are often eaten in large quantities on these diets, the overall intake of saturated animal fat can become very high.

This is a long way from the Mediterranean diet, where approximately 37–40% of energy comes from fat—but much of that comes from healthier monounsaturated and polyunsaturated fat sources, including omega-3 fats, with relatively little saturated fat.

But aren't carbohydrates the problem?

This is where things get interesting... You may have heard the argument that because carbohydrates stimulate insulin—and insulin promotes fat storage—you should simply avoid carbohydrates.

But it's not that simple.

Protein also stimulates an insulin response.

Both protein and fat can also have delayed effects on blood glucose levels. And not all carbohydrates have the same effect on blood glucose.

Low-GI carbohydrates are digested and absorbed much slower, having a smaller, more sustained effect on blood glucose and therefore don't cause the same dramatic insulin response as rapidly digested, high-GI carbohydrates.

Whole grains can also improve insulin sensitivity and blood pressure.

Even higher-GI carbohydrates can have a smaller effect on blood glucose during endurance exercise and after exercise, when the body's insulin response is different and the body is better equipped to use that energy.

So the answer isn't to fear carbohydrates. The answer is to eat the right kind of carbohydrate at the right time.

Here's what can happen when you cut carbs completely...

You'll probably start getting cravings...

... Usually for something sweet.

... Or baked goods.

... Or crisps.

... Or nuts.

Or perhaps you find yourself eating more meat or even drinking more alcohol in an attempt to silence those cravings.

And eventually, something strange can happen... You may find yourself eating more of the very high-GI, high-fat carbohydrates you were trying to avoid in the first place.

That's why we believe it's far better to include the good carbohydrates—slowly digested, low-GI and whole-grain sources—in your everyday diet. When your body is properly fuelled, you're less likely to feel like you're constantly fighting cravings.

Higher-GI carbohydrates can still have their place, particularly during endurance exercise and after exercise, when your body needs and can better handle a rapid source of energy.

It's about choosing the right carbohydrate for the right situation, rather than labelling all carbohydrates as "bad."

Cutting out carbs can also mean cutting out important nutrients

When people eliminate whole grains and fruit from their diet, they aren't just eliminating carbohydrates.

They're also cutting out valuable sources of:

• Fibre

• Soluble fibre, which can help bind and lower cholesterol

• Prebiotics, the food of the probiotics, which support gut health and immunity

• Vitamins and minerals

• Antioxidants

• Plant sterols

• Phytochemicals

And consuming less fibre can increase the risk of problems such as constipation and diverticulosis and may contribute to increased cancer risk.

So when you cut out carbohydrates, you need to ask yourself: What else am I cutting out at the same time?

This is why the Smart Health Diet doesn't ask you to fear or eliminate an entire food group. We want you to eat better carbohydrates that build up your health.

What does a smartly balanced meal actually look like?

Let's compare two meals.

Meal 1:

120g or more of fatty meat, fish, chicken or cheese, with no starch and only a small portion of vegetables or salad covered in oil.

Meal 2:

• 90 - 120g lean meat, fish or chicken (about ¼ of your plate)

• 1–2 portions of low-GI starch (about ¼ of your plate)

• Vegetables or salad (about ½ of your plate)

• and a little good fat used during cooking or for serving

  
  

These meals can contain a similar amount of energy, but the second meal is better balanced. Why?

Because even the leanest meats and chicken contain some fat, while most pure starches contain very little fat.

The second meal gives you:

✨More balanced nutrition.

✨More sustained energy.

✨Better fuel for your body.

And, perhaps most importantly, a way of eating you can actually follow for the rest of your life.

The Smart Health approach to carbs, fat and protein

Here's the bottom line: Fat is very energy-dense, containing more than twice the kilojoules per gram of carbohydrates and protein.

So, if you need to lose weight, portions of high-fat foods need to be watched carefully.

Carbohydrates aren't inherently fattening. Consuming large amounts of carbohydrates together with large amounts of fat can push your total energy intake too high.

So, rather than cutting out carbohydrates completely:

• Choose low-GI, slowly digested carbohydrates most of the time.

• Limit rapidly digested, higher-GI carbohydrates, particularly when you're inactive.

• Choose healthier unsaturated fats more often and limit saturated and trans fats.

• Eat adequate—not excessive—amounts of protein.

• Watch your portions if you need to lose weight, but never skimp on veggies!

• And most importantly, aim for balanced meals consistently.

Because your body doesn't need another extreme diet. It needs the right balance of nutrients, in the right proportions, from the right foods. That's what makes a diet SMART.

🌟 This is just 1 of the 12 Smart Health Keys to long-term health. They're simple principles, yet life-changing when you apply them!

Now take a look at Key 3 (Vegetables, Legumes and Fruit) →

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AUTHOR: ELIZABETH (LIESBET) DELPORT - Registered Dietitian, M.Sc. Dietetics.

Liesbet Delport has over 40 years of experience helping over 10,000 people improve their health through practical, evidence-based nutrition.

After struggling with her own weight as a teenager, Liesbet learned that lasting health isn't about willpower or another restrictive diet. Her approach is simple: people aren't failing, the diets are. She helps people build a balanced, delicious way of eating they can actually follow for life.