What is the recommended amount of carbohydrate, protein and fat to eat?
Regardless of how many calories you consume, generally speaking it is suggested that approximately 55-60% of calories are from carbohydrates, 15-20% as protein and 25-30% as fat, with no more than 10% of this from saturated fats. These ratios may vary slightly depending on your activity level or specific goals to gain or lose weight. For a precise calculation of your needs, visit a registered dietitian who can assist you.

I am doing a debate on nutrition. The question is whether you should eat healthy vs. eating whatever you want and then exercising to burn it off. I am for eating healthy but I also need stuff about the opposite side.
I agree that eating well at least 80% of the time should be what most people strive for. This means making your focus healthy food, but giving yourself permission to indulge in treats roughly 20% of the time. So much of healthy eating is related to psychology. Sometimes if we tell ourselves we can eat whatever we want, the novelty is gone and we feel less desire to indulge. When we tell ourselves we must try really hard to avoid unhealthy foods, this often has the effect of making us crave them even more.

In the argument about eating whatever you want and then simply exercising to burn it off, people are focusing only on calories and weight. Even if you did eat whatever you wanted and used exercise as a means to control your weight, you would potentially be neglecting your body's basic needs for certain nutrients. We should eat healthy because it nourishes our heart, lungs, kidneys, hair, skin and every organ in our body while giving us energy, keeping our bones and teeth strong and preventing diseases. The bonus of this is that our weight usually will take care of itself. We also should exercise regularly because it is a requirement for good health and not simply a tool to manage our weight or make up for poor eating.

With all the hype about high protein diets, how do I actually know how much protein I need?
Health Canada recommends adults consume in the range of 0.8 to 1 gram of protein/kilogram body weight. This works out to roughly 3, 3-4 ounce servings per day of meat or alternates, together with 2-3 servings of milk products or suitable alternatives. People who are very active may need more protein. There is no justification to consume more than 2 grams/kilogram/day.

Which is better, butter or margarine?
A popular question, there are pros and cons to both. They are both 100% fat and are equal in calories. Butter, being an animal product, contains cholesterol where margarine does not. However, many margarines undergo the process of hydrogenation which creates undesirable fats known as trans fats. Regardless of which one you use, spread it thinly. Remember, liquid oils are usually healthier than solid fats.

What exactly is a carbohydrate?
Carbohydrate, protein and fat make up the 3 major building blocks in the human diet known as macronutrients. The term reflects both carbon and water. Carbohydrates are sugar-based compounds, but this doesn't necessarily mean they taste sweet or are high in calories. There are simple and complex carbohydrates. Complex carbs, namely whole grains and vegetables, should be emphasized in the diet.