Macronutrients include carbohydrates, fats, and protein. Each of these groups is necessary and each has a purpose for us to consume.
Let’s talk about carbohydrates (carbs) first, they usually are a hot topic, and many will label carbs as ‘bad.’ But 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.
Carbohydrates provide the body with glucose which is converted to energy, which helps support our bodies functions and physical activity, in the muscle, brain, and other cells. 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.
Some great sources of carbohydrates would include quinoa, oats, sweet potatoes, beets, chickpeas, whole wheat bread, fruits, and vegetables.
The more processed the carbohydrate the less nutrient-dense it will be, but that doesn’t mean you can’t enjoy it in moderation.
Fats are found in the tissues of animals and some plants. 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. Also aids in satisfying in 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 carbs you can argue ‘good’ and ‘bad’ sources of fat, there is nutrient-dense types of fat sources and other sources that are empty calories with no nutrient benefit and can lead to making our health worse.
Fat sources you should lean towards more often should include fish, salmon, tuna, eggs, avocado, nuts, nut butter, seeds (pumpkin, chia, sunflower), extra virgin olive oil, coconut oil, and cheese (some are more nutritious than others), and dark chocolate.
Then there is protein. Which is the macronutrient people under consume the most. Proteins are made up of amino acids which are considered the chemical ‘building blocks.’ Our bodies use amino acids to build and repair muscles and tissues and help preserve muscle. Protein also helps with immune function, hormone production, and making enzymes that regulate metabolism.
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), 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.
