We are always hearing those infamous words, "eat a balanced diet." Well, that is great advice and it is probably easier to do than you might think. I would like to introduce you to a new concept in eating. It uses fundamental principles and basic techniques in nutrition. It is based on the balance of each macro nutrient at every meal. Do the numbers "40 - 30 - 30" look familiar? "40" refers to forty percent of your calories at every meal coming from carbohydrates. "30" represents thirty percent of your calories at every meal coming from protein. The last "30" represents thirty percent of your calories coming from fat. Yes, FAT! At every meal throughout the day you will eat all real foods in the right proportions and the right balance. With this way of eating, you should be able to reduce body fat, increase lean body mass, increase mental and physical energy, and minimize your risk for conditions, such as, diabetes, heart disease and strokes. After understanding carbohydrates, protein and fat, you will soon realize your ability to attain optimal health.

Carbohydrates should comprise forty percent of your calories at every meal. Carbohydrates can be separated into simple and complex. Simple carbohydrates come in the form of fruits and vegetables, and should make up the majority of your carbohydrate intake, with few exceptions. Complex carbohydrates come in the form of breads, cereals, grains, pasta, rice and potatoes, and these should be used sparingly. The difference between simple and complex carbohydrates is significant. There is a carbohydrate rating system known as the glycemic index. This index is extremely simple to understand. The glycemic index measures the speed at which a carbohydrate is broken down into glucose in the blood. For example, the glycemic index for a bagel is very high and the index for grapefruit is very low. The higher the number that is assigned to a specific carbohydrate, the faster the rate. The faster the rate, the faster the pancreas secretes insulin into the blood. This is an undesired effect. Insulin levels should be controlled and kept at a moderate level. This will decrease the amount of excess carbohydrate being converted to and stored as body fat. Another undesired effect of high insulin levels is that it inhibits the body's ability to burn body fat as energy. Fat is a rich source of energy. It offers nine calories per gram, whereas, carbohydrates offer only four calories per gram. The purpose of the forty percent intake of carbohydrates is to ensure that the brain receives an adequate supply of glucose, since this is the only source of energy it utilizes. Our body also needs to store a limited amount of carbohydrates in the liver and muscle cells. Beyond this, the excess carbohydrates are stored as body fat.

Proteins should comprise thirty percent of your calories at every meal. Protein is high in foods, such as, egg whites, red meats, fish, chicken and turkey. Protein has many vital functions, but the main function of interest here is protein's role in building lean body mass. Protein also stimulates the release of another pancreatic hormone known as glucagon. This hormone has the opposite effect of insulin. Glucagon enables the body to burn body fat as energy. Insulin lowers blood glucose levels, whereas, glucagon will increase blood glucose levels. So, by balancing your protein and carbohydrate intake you are essentially balancing your insulin and glucagon levels, and ultimately your blood sugar levels. This is an extremely desired effect. Not only will your body be burning fat as energy and packing on lean muscle mass, but your energy levels will be elevated and maintained throughout the day.

Fat must comprise the remaining thirty percent of your calories at every meal. Fat can be looked at in three basic forms, saturated, polyunsaturated and monounsaturated. Just like cholesterol, there is good and bad fat. Saturated is 'bad' and monounsaturated is 'good.' However, we still need a certain amount of saturated fat in our diets. REMEMBER: Too much of a 'good' thing or too little of a 'bad' thing is not always the best thing. Saturated fat is found in animal products, such as, red meat, milk and butter. So, when choosing a red meat for your protein choose a leaner cut. Also, do no forget to count the fat calories towards your thirty percent. Choose milk that is lower in fat and use butter sparingly. Foods high in monounsaturated fats are olive oil, canola oil, avocados and assorted nuts, such as, macadamia nuts. The fat at every meal will keep you feeling full until your next meal. Fat also slows the digestion of carbohydrates. The obsession or belief that eating fat makes us fat is a misconception!

So, if you have excess body fat, not enough energy or health issues related to obesity, heart disease or diabetes, this healthy, balanced way of eating might be for you. If you feel like you want to take a nap after lunch, this balanced diet might also be for you. This balanced diet can be extremely effective in decreasing excess body fat, decreasing cravings for certain foods, increasing mental, as well as, physical energy and increasing lean body mass. It is not a 24-hour, three-day or six month "diet," it is a lifestyle change forever and for the better. Eating this balanced way, in addition to an appropriate exercise program, can enable you to live a much healthier and energetic life. It is the 40-30-30 diet, truly a balanced diet.

Louis S. Pastis, D.C. is in private practice in South Pasadena, California. He earned his Bachelor's of Science degree in Nutrition from the University of Arizona and his Chiropractic degree from the Los Angeles College of Chiropractic. He can be reached at www.drpastis.com.