Macronutrients
Also known as macros, these are nutrients that our body needs in large amounts (daily requirement is measured in grams). When we speak about macros, we are referring to carbohydrates, proteins, fats (and water). These are necessary in order for your body to function normally, so one should not exclude/drastically cut down on any of these nutrients. Macronutrients provide your body with energy, and are therefore required for growth and development as well as to regulate your bodily processes, and to keep them running smoothly.Carbohydrates
Carbohydrates (also known as carbs) are our main source of fuel. They are broken down into two categories: Simple carbs and Complex carbs. Just like with most other nutrients, there are sources of carbohydrates that are more or less beneficial to your health. Choosing with which type you fuel your body with is more important than the amount of carbs you are eating. It is the added sugars one should be mindful of, and try not to consume too often. While nutrient-dense foods also contain sugars, it is not the amount of these, but rather the other nutritional qualities a food may have that should be of primary concern.| Simple Carbohydrates | Complex Carbohydrates | |
|---|---|---|
| Which Foods? | i.e. sodas, white bread, sweets, fruit juices, generally highly processed foods, some fruits*. | i.e. unprocessed whole grains, starches, vegetables, fruits, and legumes. |
| Effects in the body | Simple carbs take a shorter time to break down, and therefore provide us with quick energy, This can cause a spike in blood sugar levels. | Provide vitamins, fiber, minerals and phytochemicals (compounds found in plants that have disease-fighting properties). |
| Health perspective | Consuming sources of simple carbohydrates can increase your risk of being overweight, developing Type II diabetes, cancers, and heart disease, amongst other things. (This is mostly applicable to processed foods with lots of added sugar, rather than fruit!). | Can keep you full longer, provide you with important nutrients, and therefore plays a vital role in preserving your health. Eating a diet rich in complex carbs can help lower your risk of diabetes, heart diseases, colon cancer, amongst other things. |
Protein
Proteins are the primary structural material in our bodies. They play a part in repairing muscles and bones, providing us with energy, and can help us fight off infections, amongst other things -you name it, proteins probably play a part in it!| Plant-based proteins | Animal-based protein | |
|---|---|---|
| Which Foods? | i.e. nuts, legumes, seeds, whole grains… | i.e. meat of any sort, fish, eggs, cheeses, yogurts etc. |
| Effects in the body | When eating a mainly plant-based diet, it is important to eat a variety of plant protein sources to ensure you are covering your protein needs. | Generally speaking, animal products provide high quality protein. It is not necessary to depend on animal products alone for your protein needs – you can get them by eating a variety of plant – and and animal – based proteins. |
Fats
Firstly, let’s clear this up – dietary fats, while they do provide us with energy, are not the same as body fat! Excess body fat comes from consuming too much of any macronutrient, not just dietary fat. We need dietary fat, amongst other things, to absorb certain vitamins, produce different hormones, for proper brain development and functioning, and to protect our organs.Types of fat: Saturated Fat, Unsaturated Fat, Trans Fat
| Saturated Fat | Unsaturated Fat | Trans Fat | |
|---|---|---|---|
| Which Foods? | Mainly animal sources as well as coconut and palm oil (tropical oils), butter, beef, pork, processed goods such as pastries (this is due to the use of butter and oils)… These fats are normally waxy or solid at room temperature. | Plants: i.e. plant oils (with exception of coconut and palm oil), nuts and nut butters, avocadoes, fish… Unsaturated fats usually are liquid at room temperature. | Can be found naturally in foods (animal sources), but is usually industrially produces, and therefore found in fried foods, processed foods such as frozen pizza, baked goods such as pies, cookies… |
| Effects in the body | Eating saturated fats in too large a quantity can raise your bad cholesterol, and thereby increase the risk of being afflicted with heart diseases and strokes. | Consuming unsaturated fats can reduce your risk of heart disease and strokes, and lower inflammation. | Raises your bad cholesterol whilst simultaneously lowering your good cholesterol. Increases your risk for strokes heart disease and type II diabetes, and also increases inflammation in the body. |
Vitamins and minerals can be found in a variety of whole foods. Make sure to use whole foods as your primary source for micronutrients, and always consult your doctor before using supplements!