The Benefits and Value That Macronutrients Provide Your Body

In order to survive, human beings require macronutrients (which are carbohydrate, protein and fat), and micronutrients (vitamins and minerals).

The three macronutrients contribute different values within our body and all three supply us with calories and energy. We therefore need these nutrients in relatively large amounts in order to function, grow and prosper. Consider the term macro as meaning large.

Micronutrients are equally important but are required in much smaller quantities to support our physical and mental health.

In addition to macro and micronutrients, our bodies need water to survive.  Water is vital and ensures nutrients are distributed to the body’s cells and toxins are removed.

For the purpose of this article though, let’s take a closer look at macronutrients!

CARBOHYDRATES

Carbohydrates are a key energy source for the body. They are made up of chains of small units containing sugar.  These are easily broken down by the digestive system enabling them to enter the body as glucose. Glucose is essential. This is because it is the quickest source of energy for the body’s cells and the brain. A balanced diet consists of 45-60% carbohydrates.

With carbohydrates, it is best to avoid sugars and refined versions as much as possible.  The healthiest choices of carbohydrates are fresh fruits, vegetables, beans, pulses, legumes, and whole grains. These foods are nutrient dense and so contain plenty of energy. 

It is recommended that you get at least 80% of your carbs from sources such as:  

●      Rice (wholegrain or basmati),

●      Sweet potato

●      Oats

●      Quinoa

●      Bulgur wheat

●      All vegetables

●      Salad

●      Banana

●      Apples

●      Berries

●      Melon

FATS

Contrary to popular belief, eating things that are high in fat will not immediately make you fat. 

Fat plays an “essential” role in the body. For example, it aids brain development, cellular production, cell regeneration and cell functioning.

It also helps to protect and insulate the body and provides cushioning for the body’s organs. Fat also plays a key role in the body’s absorption of certain vitamins (i.e. vitamins A, D, E, and K).

A balanced diet generally consists of around 15-20% fat, and it is best to opt for healthy versions.

Get at least 80% of your fats from sources such as:

●       Avocado

●       Raw nuts (almond, cashew, macadamia),

●      Extra virgin oil,

●      85% dark chocolate

●      Oily fish

●      Coconut oil

●      Nut butter

●      Olives

●      Pumpkin seeds

●      Chia seeds

●      Seed oils

PROTEIN

Proteins are important for toning up and building muscle, as they repair and regenerate body tissues and cells.  Proteins and protein-based foods contain amino acids that link together to form the building blocks of protein.  They also form the foundation for protein structures in the body – e.g. cells and tissue structures, hormones and enzymes.

There are 20 different amino acids, 9 of which are essential and cannot be produced by the body naturally. They must, therefore, be consumed through the diet. Proteins that contain all 20 amino acids are often called complete proteins.

Protein is particularly important for those who exercise and whose muscle tissue is continuously being broken down, and thus in need of repair. Protein also plays a role in the production of hormones and is used in digestion. It also helps us to keep a healthy immune system.

Get at least 80% of your fats from sources such as:

●        All fish

●        Chicken/turkey breast

●        Eggs

●        Greek yogurt

●      Low fat cheese

●      Cottage cheese

●      Protein powder

●      Meat substitutes

TO SUMMARISE

Whether you prefer 1, 3 or 6 meals a day, you can't go wrong by dividing a meal into 3 parts, including a main carbohydrate, a main protein and a naturally fat-rich food. 

This was brought to you by Rebecca Flannery, Specialist Nutrition Coach at Transformational Nutrition.  You can find more details about the services offered at https://www.facebook.com/TransNutrition1/ or email me: rebecca@transformationalnutrition.co.uk