What are Macronutrients?

Overview:

Many people hear the word “macronutrients” at one point or another, but do not know what they actually are. Macronutrients are nutrients that we need the largest quantity of. They help us function properly by providing our bodies with energy in the form of calories (or kcals). Each macronutrient plays a specific role in the body so that we can function optimally.

There are three types of macronutrients: (1) Carbohydrates (2) Proteins (3) Fats.

Carbohydrates = 4 kcal/g, Proteins = 4 kcal/g, Fats = 9 kcal/g

Let’s tackle how to simply understand what macronutrients are and how to efficiently incorporate them into our everyday lives.

Carbohydrates:

Carbohydrates - or carbs - are the body’s primary source of energy.They provide energy for your muscles and brain during activity and movement. The more active you are, the more carbs you need to fuel your movement. About 45-65% of your daily calories should come from carbohydrates and each carb has 4 kcals per gram.

Healthy sources of carbs include:

• Grains

• Dairy (and dairy alternatives)

• Fruit

• Beans & Legumes

Unhealthy sources of carbs include:

• Refined Flour

  • Breads & desserts

• Fruit Juice & Soda

• Candy

Protein:

Protein is the building block of our tissues. That includes our organs, hair, skin, nails, muscles, bones, tendons & ligaments. Proteins are also involved in balancing our pH levels and regulating our metabolism. About 10-30% of your daily calories should come from protein and each protein has 4 kcals per gram.

Healthy sources of protein include:

• Lentils & Beans

• Nuts & Seeds

• Whole Grains

• Animal Sources

Unhealthy sources of protein include:

• Processed Meats

  • Bacon, Deli Meat, Hot Dog

Fat:

Fat is our bodies energy reserve, for insulation and protection of our organs and for vitamin transport. You should focus on consuming more unsaturated fat then saturated fat when possible. About 25-35% of your daily calories should come from fat and eat fat has 9 kcal per gram. Fat has a bad reputation due to the high levels of kcals and certain fats that are not good for us. But, if you focus on the TYPE of fat and the AMOUNT, it is key for a healthy lifestyle.

Healthy sources of fat include:

• Oils

  • Olive, Avocado, Coconut

• Nuts & Seeds

• Meats & Fatty Fish

Unhealthy sources of fat include:

• Bakery Goods

• Chips

• Fried Food

• Margarine

Takeaway:

With so much information about macronutrients on the TV, articles on the internet or even just having conversations with your friends, it is easy to get confused. I’m here to tell you that it doesn’t have to be confusing! Macronutrients are something that we all need everyday to survive. Without them, we would not be able to move or think efficiently and effectively. Let’s all do our part by not skipping out on any of our macronutrients.