MACRONUTRIENTS
What are macronutrients?
Macronutrients are the three categories of food (Fats, carbohydrates, protein) that humans need to consume the most to survive.
In order to have a balanced diet, of all the calories we eat in a day:
10-35% should come from: Protein
20-35% should come from: Fat
45-65% should come from: Carbohydrates
Macronutrients are the three categories of food (Fats, carbohydrates, protein) that humans need to consume the most to survive.
In order to have a balanced diet, of all the calories we eat in a day:
10-35% should come from: Protein
20-35% should come from: Fat
45-65% should come from: Carbohydrates
FAT
What is fat?
A nutrient which supplies energy to the body and helps other nutrients do their job (YES! Fat is good for you - but not all fat!)
Why is fat important?
Healthy Fats (unsaturated):
Less Healthy fats (saturated):
Fats to avoid:
Advice: Eat mostly plant based unsaturated fats, eat some saturated fats, and avoid all trans fats!
A nutrient which supplies energy to the body and helps other nutrients do their job (YES! Fat is good for you - but not all fat!)
Why is fat important?
- Helps absorb vitamins A,D,E, K and other nutrients into our body
- Fat is the main component in our brain
- Fat protects our nerve fibre throughout our entire body
Healthy Fats (unsaturated):
- Plant oils (olive oil, canola oil)
- Fish oils (omega 3) from fatty fish (tuna and salmon)
- Flaxseed (Omega 3)
- Nuts and seeds (Omega 6)
Less Healthy fats (saturated):
- Animal fats such as butter, high fat cheeses, high fat red meat
Fats to avoid:
- Trans fats (look for “hydrogenated vegetable oils”) are found in processed foods (cookies, crackers, snack food)
Advice: Eat mostly plant based unsaturated fats, eat some saturated fats, and avoid all trans fats!
CARBOHYDRATES
What is a carbohydrate?
A nutrient derived from plants in the form of Sugars, (simple form) starches and fiber (complex form)
Why are carbohydrates important?
Carbs either break down in our body and turn into glucose (which provides fuel for our cells) or fibre (which helps with digestion)
Advice: Eat plenty of whole grains, fruits, and vegetables, reduce processed food!
A nutrient derived from plants in the form of Sugars, (simple form) starches and fiber (complex form)
Why are carbohydrates important?
- They provide fuel (energy) for our cells so our body can function
Carbs either break down in our body and turn into glucose (which provides fuel for our cells) or fibre (which helps with digestion)
Advice: Eat plenty of whole grains, fruits, and vegetables, reduce processed food!
PROTEIN
What is protein?
The building blocks of our bones, muscles, and cells
Why is protein important?
Advice: Get a variety of protein from both plant based sources and lean meats!
The building blocks of our bones, muscles, and cells
Why is protein important?
- Builds maintains and repairs body tissues
- Helps us defend against disease
Advice: Get a variety of protein from both plant based sources and lean meats!
