Welcome to our blog post on macro-nutrients – the essential components of our diet that provide the energy and nutrients our bodies need

Understanding macro-nutrients is essential to maintaining a balanced and healthy diet. In this article, we'll look at macro-nutrients and their roles, as well as their sources and recommendations.

What are Macro-nutrients?

Macronutrients are the three major nutrients that include carbohydrates, proteins, and fats.

They are  considered essential nutrients, which means that your body either cannot make them or cannot make enough of them

Macronutrients are the foundation of our diet and are needed in larger amounts than other nutrients, hence the term “macro.”

Each type of macro-nutrient has its own set of benefits and purposes for maintaining a healthy body. They provide our bodies with energy in the form of calories to perform bodily functions and daily activities. The exact amount of each macro-nutrient a person needs may vary based on individual factors such as weight, age, and preexisting health conditions.

What are the 3 types of macro-nutrients?

Carbohydrates: The Energy Givers

Carbohydrates are the body's primary source of energy. They come in two main forms: simple carbohydrates (sugars) found in fruits, sweets, and processed foods, and complex carbohydrates (starches and fiber) present in whole grains, vegetables, and legumes.

Simple carbs are quickly digested and provide a rapid burst of energy. On the other hand, complex carbs are digested more slowly, providing sustained energy throughout the day.

Carbohydrates let the body perform vital functions like maintaining body temperature, keeping the heart beating, and digesting food.

Carbohydrates are a preferred source of energy for many body tissues and the brain's primary energy source. Carbohydrates can be broken down by the body into glucose, which moves from the bloodstream into the body's cells and is used for immediate energy or stored as glycogen in the liver and muscles for later use.

Proteins: The Building Blocks

Proteins are essential for the growth, repair, and maintenance of tissues. That includes cell membranes, organs, muscle, hair, skin, nails, bones, tendons, ligaments, and blood plasma.

They are made up of amino acids, some of which are produced by our bodies (non-essential amino acids), while others must be obtained from our diet (essential amino acids).

Proteins are necessary for the synthesis of enzymes, hormones, and antibodies that help maintain acid-base balance in our bodies.

Good sources of protein include meat, fish, poultry, eggs, dairy products, legumes, and nuts.

Fats: The Nutrient Transporters

Fats are often misunderstood as being bad for our health, but they are actually necessary for various bodily functions. Fats play a vital role in nutrient absorption, hormone production, organ protection, and as a source of energy.

The three types of fat are trans fat, saturated fat, and unsaturated fat.

Trans Fats

Of all the fats, trans fat is the worst for your health. Too much trans fat in your diet increases your risk of heart disease and other health problems.

Trans fats are made when liquid oils are turned into solid fats, like shortening or margarine, and can be found in baked goods, dough, and fried foods. As much as possible, you should lessen the amount of trans fat in your diet.

Saturated fats

Saturated fats are also another one of the more unhealthy fats. Saturated fat is found mostly in animal sources with high-fat contents, such as fatty beef, lamb, pork, poultry with skin, lard, cream, butter, full-fat cheese, and dairy.

In large amounts, saturated fat is known to increase cholesterol levels and can increase your risk for heart disease.

Decreasing the amount of saturated fat in your diet can be beneficial. For that reason, most nutrition experts recommend limiting saturated fat to under 10% of calories a day.

Unsaturated Fats

Unsaturated fats are known as healthy fats. Sources of healthy fats include avocados, nuts, seeds, olive oil, and fatty fish.

It is recommended to choose unsaturated fats over saturated and trans fats, as the latter can increase the risk of heart disease when consumed in excess.

Food sources of carbs, proteins, and fats

The foods you eat can provide you with macro-nutrients. To get enough of each macro-nutrient, it's important to eat a variety of foods.

Most foods contain a combination of carbs, protein, and fat.

Some foods are high in one specific macro-nutrient, while others contain high amounts of two nutrients and fall into two macro-nutrient groups.

Sources of carbs include:

• Whole grains: brown rice, oats, farro, and barley
• Vegetables: peas, potatoes, corn, and other starchy veggies
• Fruits: mangoes, bananas, figs, and apples
• Beans and legumes: black beans, lentils, and chickpeas
• Dairy products: milk and yogurt
   

Sources of protein include:

• Poultry: chicken and turkey
• Eggs: particularly egg whites
• Red meat: beef, lamb, and pork
• Seafood: salmon, shrimp, and cod
• Dairy products: milk, yogurt, and cheese
• Beans and legumes: black beans, lentils, and chickpeas
• Nuts and seeds: almonds and pumpkin seeds
• Soy products: tofu, edamame, and tempeh
   

Sources of fat include:

• Extra virgin olive oil
• Coconut: fresh, dried, and coconut oil
• Avocados: fresh and avocado oil
• Nuts and seeds: almonds and pumpkin seeds
• Fatty fish: salmon and herring
• Dairy products: full-fat yogurt and cheese

How much do you need for each macro-nutrient?

Each macro-nutrient is essential for your body to function properly. It is crucial that you get enough carbohydrates, protein, and fat by eating a variety of foods.

It’s recommended that you get 45–65% of your calories from carbs, 10–35% from protein, and 20–35% from fat.
Keep in mind, though, that the appropriate amount of macro-nutrients for each person varies depending on their age, activity levels, gender, and other factors.

For example, children and adolescents may need more calories from fat than adults do for proper brain development.

Older people, on the other hand, need more protein to maintain muscle mass. Many experts recommend that adults over the age of 65 get at least 0.45-0.54 grams of protein per pound (1.0-1.2 grams per kg).

Athletes and people who are physically active often require more carbohydrates and protein than those who are less active. They should aim for the higher end of the recommended ranges.

Extra protein supports muscle growth after exercise, while carbohydrates provide calories to replenish energy.

If you're trying to lose weight, you might benefit from eating slightly less carbohydrate and slightly more protein than is recommended. Extra protein can help you feel full, while fewer carbs can promote a calorie deficit

Conclusion

In conclusion, macro-nutrients are vital for our overall health and well-being. Understanding their functions, sources, and recommended daily intake can help us incorporate a balanced mix of carbohydrates, proteins, and fats into our diet. We can ensure that our bodies receive the necessary nutrients to improve our overall well-being, support our daily activities, and promote long-term health.

Remember that a well-balanced diet rich in whole, nutrient-dense foods is the key to nourishing our bodies and achieving our health goals. Making informed choices about macro-nutrients can pave the way for a healthier and happier life.

Stay tuned for more nutrition-related insights where we will learn more about micro-nutrients and their role in our health in our upcoming blog posts!