24 Jan 2017
What we eat is comprised of two different types of nutrients: macronutrients (protein, carbohydrates and fats) and micronutrients (vitamins and minerals).
All three types of macronutrients have a specific role and function, and the body requires these in relatively large amounts in order to repair, develop and grow. Macronutrients are found in almost every item of food – the only difference is how they are balanced.
For example: the nutritional composition of an avocado is made up of approximately 75% fats, 20% carbohydrates and 5% protein, and is therefore defined as a fat-based food.
In order for your body to function optimally, you need different sources and quantities of each macronutrient in our diet, varying depending on our activity level.
Protein provides 4 calories for every gram consumed, and should account for 10-35% of our daily macronutrient intake.
Protein is the main building block for our muscles to repair and unlike carbohydrates and fats, cannot be stored in the body. Lean white meats like turkey and chicken, as well as beans, lentils, nuts and Greek yoghurt are all good sources of protein and assist the body in:
Speeding up chemical actions in the body
Assist in hormone production and balance
Provide structure to bones, teeth and skin
Strengthen your immune system
Maintain fluid balance
Transport nutrients around the body
Maintain an acid-base balance in the body
Acting as a back-up source of energy
Carbohydrates provide 9 calories for every gram consumed, and should account for 45-60% of our daily macronutrient intake.
Used predominantly as fuel, complex carbohydrates like dark leafy green vegetables, brown rice, nuts and beans assist the body in:
Acting as an energy source
Providing nutrients for the body’s good bacteria, helping to digest food
Protecting muscles from being used as an energy source
Fats provide 9 calories for every gram consumed and should account for 15-20% of our daily macronutrient intake.
Good fats like seeds, nuts, avocado, oily fish and olive oil help the body to:
Assist with the absorption of vitamin A, D, E and K
Supply the body with fatty acids that it needs but cannot produce itself, such as omega-3
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