Carb-Protein-Fat Ratio???

Hey all...
does anyone know a good formula to use for this? I found one online that shows

40-45% Carbs
25-30% Protein
30-35% Fat

BUT I am not sure with our surgery if this changes. Or if this is a good ratio I know to try to eat more complex and fiber filled carbs and lower fat protein but I REALLY want to do this right and don't want to waste a day by eating the wrong foods by accident.

Also need ideas for foods with:

Complex/high fiber carbs
Lower fat Protein

Thanks!

I think this is right for people who are 3 -4 years or more out. People inside 3 years should get more protein. A good source for complex cards is fruit like bananas. Lean protein is like beef jerky, turkey rollups with low fat cheese or boiled shrimp.  I keep a log on FitDay for easy traking of this with a breakdown of percentages. Hope this helps,
Jack

I've always heard Protein 40-45%, Carbs 30-35%  Fat 20-25%.  I think whatever works for you is good as long as it's not totally lopsided one way or the other.  I know my carbs are always higher cuz I don't eat veggies so I replace them with fruit.  I also usually have some pretzels for my "crunch" snack.  (For any newbies reading this-I am at goal and I'm in maintanence.  While I was losing I kept my carbs much lower.)

I agree with Jack on the low fat high protein choices.  Shrimp is one of my favorites.  I always keep a bag of frozen ones in my freezer to thaw in a hurry.  Also grilled chicken, turkey lunch meat, string cheese sticks. 

The guidelines i learned were 50/25/25 with the protein leading the way.  But for the carbs, the rule for me and how I learned was to deduct any fiber grams from the carb count to get a 'true' carb count.  Fiber is good!

For water, I learned 64oz for the first 100 lbs. then 8 oz for every 10 pounds still over 'ideal weight'.

So there are lots of freebie that actually have more fiber than carbs like celery and it burns more calories to eat it than it has.

Course for sugars, you know i'm still scared.  I have tried to make a rule to not drink anything that has calories that have to be burned off, unless it is a meal supplement.  That's why I avoid orange or any other juice like the plague. 

Can you tell that I have been following some sort of plan for over 40 years!?

I try to go more with Steph's suggestion.  Although I work toward my carbs lower and fat slighter higher because we do malabsorb some fat but NO carbs.  I'd say my mentally is carbs are evil (complex are fine).....I'll gain much quicker eating to many carbs than to much fat.

Complex carbs are veggies and fruit and whole grains.  Here is a pretty simple, easy to read info on simple vs. complex carbs.

http://www.you-on-a-diet.net/goodcarbs_badcarbs.php

http://www.sparkpeople.com/resource/nutrition_articles.asp?i d=590

thanks everyone...exhausted tonight...have had a headache since 6 am when I woke up!! going to bed and will post meals for today tomorrow...