Atmost all of us encountered the word macronutrients while trying to improve diet, lose weight, or gain muscles. It is crucial to determine their significance.

 Macronutrients are important in large amounts for our body to operate it efficiently. Carbohydrates, fats, and proteins are the three most important pillars. Each one contributes uniquely and significantly to your health.

 Carbohydrates: The Body’s Main Energy Fuel

Carbohydrates have a negative reputation from some circles of society but indeed, they serve as the body’s primary energy source especially for muscles and brain.

 Carbohydrate Types:

  • Simple Carbohydrates: Includes candy, sodas and sugar; provides a quick burst of energy albeit, lacking in nutritional value.
  • Complex Carbohydrates: It is found in whole grains, vegetables, and legumes. Also provides more nutrients along with long lasting energy.

·        Importance of Carbohydrates:

  •  Helps to energize oneself for chores and workout.
  • Assist in managing blood sugar levels when taken with fiber.
  • Promotes good mood and enhance brain functions.

Healthy Sources of carbohydrates:

Sweet potatoes, quinoa, brown rice, oats, and other fruits and veggies.

 

Proteins: Building Blocks of Our Body

Protein serves many important purposes in the body from aiding in muscle repair, immunologic functions, hormonal and enzymal activity to even appetite regulation which assists in weight management.

·        The Function of Protein:

  •  It helps in tissue repair, maintenance and construction of organs and muscles.
  •  Assists with growth and recovery.
  •  Helps maintain the skin, hair and nails.

·         How Much Proteins Required?

For sedentary adults, 0.8 and for those who are active 1.2 grams per kilogram of body weight is recommended.

Healthy Sources of  Proteins:

Seafood, poultry and eggs, Greek yogurt, beans, almonds, lentils, and tofu.

 

Fats: Essential and Misunderstood

Fat is often accused of weight gain. Contrary to this, fats are essential for the body to function properly.

·        Types of Fat:

  • Unsaturated fats can be found in olive oil, nuts and seeds as well as fish.
  • Saturated fats are found in red meat and dairy, moderation is key.
  •  Avoid trans fats.

 Reasons for Needing Fat:

  • Fats help maintain brain and hormones.
  • Aids in absorption of vitamins A,D,E, K.
  • Keeps us content and full.

Healthy Sources of  Fats:

Almonds, Flaxseeds, Avocados, Salmon, Chia seeds and Olive oil.

 

Balance Importance:

The goal of a healthy diet is balance, not the total elimination of any macronutrient. Every macronutrient has a distinct function, and our body works best when it receives the proper mix.

A Simple Macronutrient Analysis of the Day:

  • Carbohydrates account for 45–65% of daily calories.
  • 10–35% of daily calorie consumption comes from protein.
  • Fats account for 20–35% of daily calories.

These numbers, of course, vary according to our goals.

 

Conclusion:

In conclusion, better grasp of macronutrients can help us make better food choices and reach our health goals. Instead of avoiding fats and carbohydrates, learn how to include them in our diet in a healthy way. Eat a variety of nutritious foods, pay attention to our body, and find the balance that works best for us.