Q: what is the optimum fat-protein ration for a woman who works out about 3 times a week? what kind of food would you recomend?

A: A simple rule of thumb to remember is to get equal amount of calories from protein, fat, and carbs. So, for example, if your target is 1800 calories, you'd aim to get 600 calories from each of protein, fats, and carbs. That corresponds to about 150 grams of protein, 66 grams of fat, and 150 grams of carbs.

As far as foods, best protein sources are lean meats, poultry, fish, cottage cheese, and eggs. Other dairy products also contain significant amount of protein, but are typically high in sugars as well so they should be limited. Beans, lentils, other legumes, and nuts contain fair amount of protein and should become especially significant sources of protein for vegetarians. One of the very few worthwhile supplements is whey protein powder which can help if you are having difficulty getting enough protein from 'regular' foods.

Most of your carbohydrate intake should come from fiberous vegetables, fruits, and whole grains. Green veggies such as green beans, broccoli, and spinach are nearly perfect carb sources. But don't forget peppers, tomatoes, carrots, and pretty much all other veggies short of corn and potatoes. Sweet potatoes are good too. Plain oats, brown rice, and other whole grains and legumes are also terrific complex carb sources. Moderate amount of fruits or berries are also great for you.

Avoid processed sources of carbohydrates such as sweets, sugars, breakfast cereals (substitute oats or other plain whole grain in their stead), white breads and pastas, potatoes, and corn (sweet potatoes or yams are an excellent substitute for regular potatoes). Even whole wheat breads should be passed over in favor of plain whole grains like oats or brown rice as much as possible. Dairy, and to a lesser degree fruits, should be limited due to their high sugar content.

Healthy fat sources include nuts, egg yolks, flax seed, fatty fish such as salmon, olive and other plant-based oils (but only if used at room temperature and not heated). Animal and poultry fats are also OK.

Avoid processed fats such as found in most salad dressings and sweets. Also avoid cooking methods that use significant amounts of oils at high temperatures. Healthies ways of cooking vegetables, meats and fish are grilling, broiling, steaming, and others that do not require heating of oils.