What Are Macronutrients?
Macronutrients include carbohydrates, fats, and protein. Each of these groups is necessary and each has a purpose for us to consume. Here, I’ll walk you through the importance of each and where they’re found in your daily diet.
Types of Macronutrients: Carbs, Fats, and Protein
1. Carbohydrates
Let’s talk about carbohydrates (carbs) first. They are usually a hot topic and many people label carbs as ‘bad.’ But, it’s important to remember that fruits and vegetables are carbs, and they aren’t bad for you. They are full of nutrients, vitamins, and minerals. Other carbs such as donuts, ice cream, cookies, and pie are labeled as bad. Yes, they are not filled with nutrients like fruits and vegetables but that does not mean you can’t enjoy them in moderation.
What’s the purpose of carbohydrates?
Carbohydrates provide the body with glucose. This is converted to energy, which helps support our bodies’ functions and physical activity in the muscles, brain, and other cells. Have you ever tried fasting or low-carb diets and realized you had brain fog, low energy, or weren’t recovering from workouts well? That’s because your body wasn’t being fueled properly. Carbohydrates also play an important role in the structure of our cells, tissues, and organs.
What are healthy sources of carbohydrates?
Some great sources of carbohydrates include quinoa, oats, sweet potatoes, beets, chickpeas, whole wheat bread, fruits, and vegetables.
Remember: The more processed the carbohydrate, the less nutrient-dense it will be. But, that doesn’t mean you can’t enjoy it in moderation.
2. Fats
Fats, also known as lipids, are concentrated form of energy found in the tissues of animals and some plants.
Why are fats necessary in our diets?
We need fats because our bodies use them to help support the absorption of vitamins (A,D,E & K) and they provide structure to cell membranes. They help brain development and brain function. Our bodies also utilize fats as a backup source of energy when carbs are not available. Fats also aid in satisfying hunger because they are slower to be digested and absorbed. Healthy fats are essential for hormone production and maintenance of proper hormone function. (Example: Omega 3’s help in rebuilding the cells and stabilization of hormones).
Just like with carbs, you can argue ‘good’ and ‘bad’ sources of fat. There are nutrient-dense fat sources as well as other sources that are empty calories with no nutrient benefit and can lead to making our health worse.
What are some sources of healthy fats?
Fat sources you should lean towards more often include fish, salmon, tuna, eggs, avocado, nuts, nut butter, seeds (pumpkin, chia, sunflower), extra virgin olive oil, coconut oil, cheese (some varieties are more nutritious than others), and dark chocolate.
3. Protein
The last of the 3 primary macronutrients is protein and it’s the one people under-consume the most. Proteins are made up of amino acids which are considered chemical ‘building blocks.’
What’s the purpose of protein?
Our bodies use amino acids to repair and build muscles and tissues and help preserve muscle. Protein also helps with immune function, hormone production, and making enzymes that regulate metabolism.
Where can you get protein in your daily diet?
Animal protein sources include eggs, meat (beef, turkey, ham, chicken, pork chop, steak), salmon, tuna, dairy products including cheese, milk, Greek yogurt (if made from milk), and some protein powders.
Vegan protein sources include chickpeas, lentils, peas, edamame, tempeh, beans, tofu, broccoli, and spinach. Many fat sources also include some protein such as nuts and nut butters and seeds.
Build Macronutrients Into a Personalized Nutrition Plan with the Help of a Nutrition Coach
Now that you understand the importance of macronutrients in your daily diet, it’s time to put them into action. If you need help determining the nutrient combination that’s best for YOU, your health, and your fitness goals, reach out to me! As a personal trainer and nutrition coach, I’ve worked with a variety of clients to help them transform their bodies in a healthy, sustainable way.
Contact me to learn more and let’s do this!
