Words like “macronutrients” are oftentimes thrown around in the nutrition world but what do these macronutrients consist of? Knowing about macronutrients is important for designing a healthy diet that promotes health and well-being. In this piece of writing, we will cover the basics of macronutrients by looking at what they do, where you find them and why humans need them through their diet.
What Are Macronutrients? Macronutrients are nutrients that the body needs in large portions, as they serve to provide energy and support several physiological functions. Macronutrients are the three main nutrients:
There are three basic macronutrients (Carbohydrates, proteins & fats) — And carbohydrate forms energy for the body. Composed of carbon, hydrogen, and oxygen molecules they can be found in foods such as grains, fruits, vegetables and legumes. Carbohydrates are of two types, sugars (simple carbohydrates) and starches and fiber (complex carbohydrates). Although sugars supply energy but the one-time effort is high-energy supplies Complex carbohydrates that sustainable energy while it also plays a role in digestive health.
Proteins
Proteins are crucial for tissue growth, repair and maintenance in the body. Proteins are Chains of Amino Acids Let me just make a little note here about proteins. Common sources of protein in the diet are meat, poultry, fish, eggs, dairy products and legumes (such as lentils or beans), nuts and seeds. Adequate protein intake is essential for preserving muscle mass and supporting immune function and hormone production.
Fats
Fats provide energy, compromise cell structure, assist the production of hormones and are needed for absorption of some fat-soluble vitamins. They consist of fatty acids and are present in animal- as well as plant-based food products. Dietary fats include things such as butter, oils, avocados, nuts, seeds and fatty fish. Although the bad rap on fats is well deserved, consuming the right kinds of fats in moderate amounts is important as well—lean toward unsaturated and away from saturated and trans.
How Macro Ratios Work
A properly balanced diet consists of the right ratios of macronutrients to meet your specific health and fitness goals. Individual metabolic rates and health states also influence this ratio along with age, gender, and activity level. But, protein, carbs, and fats distribution ranges are generally:
45–65% of total daily calories from carbohydrates
Protein: 10 – 35% of total daily calories
Fats: 20-35% of daily calories
Modifying these ratios can customize the diet for particular goals — whether weight loss, muscle gain, or peak athletic performance. As an example, athletes might need a greater ratio of carbohydrates to cover their training demands, or someone on a ketogenic diet may opt for fats when it comes to energy production.
Choosing Foods Wisely
To create a macronutrient-rich diet you will want to select foods that are high in nutrients and low in empty calories as these types of foods deliver carbohydrates, proteins and fats as well as vitamins, minerals and phytonutrients. So here are a few ideas to add some macronutrient dense food into your diet:
Fill your plate with whole foods
Go for unrefined grains, lean proteins and healthy fats, fruits and veggies instead of processed and refined foodstuffs.
Along with these sources
Add variety into your diet as there are different foods in each macronutrient source and you may be lacking something if you stick to the same items consistently.
Watch out for portion sizes
Keep an eye on the portions to ensure you are not overindulging in any one macronutrient — particularly if weight control is your objective.
Make sure to drink adequate amount of water throughout the day.
Macronutrients form the backbone of a balanced diet, supplying energy and nutrients that drive essential processes in our body. An understanding of the functions of carbohydrates, proteins and fats can help you make better decisions about including these macronutrients in a healthy and balanced diet to maximize your health and well-being. Calorie counting is not the goal — eating healthy, whole foods that give your body what it needs, allow it to thrive and function at a high level for many more years under your control.
