10 practical tips for the right nutrient balance

• Aim for a balanced macronutrient distribution

For many people, a distribution of 50% carbohydrates, 20% protein and 30% fat is a sensible starting point. This split serves as guidance and can be adjusted depending on lifestyle, activity level and health status.

• Use high‑protein foods strategically

Foods like Parmesan or tuna in water are particularly rich in high‑quality protein. They are useful for meeting protein needs efficiently—especially when requirements are elevated.

• Include plant‑based protein alternatives deliberately

Legumes, seeds, nuts, tofu or quinoa provide not only protein but also fibre and micronutrients. They are a valuable supplement or alternative to animal products.

• Prefer high‑quality fat sources

Foods such as olive oil, salmon, avocado, nuts or flaxseed supply, alongside fat, vitamins and minerals. They support a balanced diet far better than highly processed fat sources.

• Ensure a minimum fat intake during diets

Even when losing weight, fat intake should not fall below 0.5 grams per kilogram of body weight. For many people, around 1 g of fat per kilogram of body weight is well tolerated and sensible.

• Choose fibre‑rich carbohydrate sources

Whole grains, legumes, oats or sweet potatoes raise blood sugar only slowly. They support digestion and keep you feeling full for longer.

• Reduce highly processed carbohydrate sources intentionally

Ready‑made products, white flour items and sweets contain many simple carbs with low nutrient density. Eat these foods only occasionally to prevent energy swings and cravings.

• Adjust your macronutrients to your personal goal

The optimal macronutrient split depends on whether you want to build muscle, lose weight or maintain performance. Physically active people generally need more protein and reduce carbohydrate and fat intake.

• Plan meals around protein and fat first

If you cover your protein and fat needs first, it's easier to fill the remaining calories with carbohydrates sensibly. This approach suits athletes as well as people aiming to lose weight.

• Use macronutrient calculators as a planning aid

Online calculators can help you estimate your individual needs per kilogram of body weight more accurately. Use these tools as guidance, not as a strict rule.