The Guide to Macronutrients

Macro nutrients are the key to having a balanced, nourishing diet. However, how do we really know what macro nutrients are, and what foods to eat in order to have them in our balanced diet to keep a healthy body and mind? Macro nutrients include protein, carbohydrates and fat and each play a different role in the body, and we should aim to have a perfect combination of all three in all of our meals and snacks each day.
 

Protein: makes up every tissue in the body including hair, skin, bones, muscles and organs

• Protein can come from both animal and plant-based sources
• Animal sources include fish, poultry, eggs and dairy
• Plant-based sources can come from beans, nuts, seeds, whole grains and vegetables
• In order to get enough protein from all plant-based sources, you must eat a wide variety of foods in these categories
• Most of the plant-based sources of protein include other macro nutrients and may even be higher in protein or fat, so be careful of this if you follow a vegetarian or vegan diet
• A protein-rich food contains at least 7g of protein per ounce

Carbohydrates: made up of carbon, hydrogen and oxygen molecules

• Carbs are the main source of fuel for the body coming from the production of glucose
• Refined carbohydrates come from more processed foods while unrefined carbohydrates come from more whole foods that remain in their natural, intact form
• When carbohydrates are digested, they get broken down into glucose molecules
• The glucose molecules are used by the cells for energy
• Excess glucose molecules are stored in the body as fat

Fat: makes up most of brain composition, so is a necessity to stay healthy and keep the brain functioning properly

• Fat takes longer to digest, therefore it increases satiety and slows the rise in blood sugar
• Fat is the source of fuel that makes meals more satisfying
• Saturated fat: foods that are solid at room temperature such as coconut oil
• Unsaturated fat: foods that are liquid at room temperature
• Polyunsaturated fat: fat from foods such as fatty fish, chia seeds and walnuts
• Have very strong anti-inflammatory properties
• Monounsaturated fat: fats such as avovado, olive oil, almonds, cashews and flax seed
• Have anti-infammatory and heart health benefits
• Trans fat: comes from store-bought baked goods and processed foods
• Trans fats are damaging to the heart and increase LDL levels, so should be eliminated from your diet entirely

In order to properly balance the proteins, fats and carbohydrates in your diet, it is best to choose the highest quality of real, whole and unprocessed foods. With optimal nutrient intake, you are decreasing your risk for obesity, diabetes, heart disease and some forms of cancer.