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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

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?

  • 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?
  • 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?

  • 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!
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