With so many different diets available today, it's sometimes hard to know what you should and should not eat, or the amount of carbohydrates, proteins and fats you should consume. The following information will help you to understand the basics of a nutritious and balanced diet.

According to most experts, 10 to 20 percent of your caloric intake should come from protein. This can go up to as much as 30 percent for very athletic people. One problem that people have in the area of eating in regards to weight loss is not getting enough protein. But this occurs because we don't eat enough of the right kinds of food. God created our bodies to function on whole foods, but if we eat too much sugar and junk, it will have a negative effect on weight loss and maintaining healthy eating habits. Good sources of protein are meat (the leaner cuts), fish, chicken, eggs, dairy (low-fat), beans and legumes.

Carbohydrates help fuel our brain and a majority of experts believe that 55 to 65 percent of our total calories should come from carbohydrates. Vegetables and fruits, which are good carbohydrates, should be our main source of food. Good carbohydrates have a lower glycemic index. They won't cause a sharp spike in your blood sugar level when the sugar is released into your system. Some examples of good carbs are fruits and fibrous vegetables, whole grain products such as whole wheat or oat bread, cereals, pasta, brown and wild rice, oats and grains such as barley, canola and millet. Some bad carbs are sugary foods and starches, like most pastas, and white bread and potatoes, which is quickly absorbed in our digestive system and quickly raise our blood sugar levels.

The other thing we need in our diet is fat. But there are "good" fats and "bad" fats. Fat affects our cell function, hormone production, skin quality, and our body. The maximum amount of fat that should come from our total calories is 30 percent and only 10 percent of that should come from saturated fats. Saturated fats are animal fat, eggs, dairy, palm oil and coconut oil. Good fats are monounsaturated and polyunsaturated fats like flax seed oil, olive oil, canola oil and avocados. Bad fats you should be on the lookout for are hydrogenated, partially hydrogenated and trans fat.

The last thing our diets can benefit from is fiber. The average American eats less than half of the recommended amount of dietary fiber. The American Heart Association recommends we get 25 to 30 grams of fiber a day from food, and not supplements. Fiber can help you lose weight and make you feel full. Also, your body seems to absorb fewer calories when you eat fiber. High-fiber foods include beans, oatmeal, fruits, vegetables and whole grains.