Crash course in macronutrients:
In short - macronutrients are the key driver of what gives your body energy and they come in three forms: Carbohydrates (carbs), fats and proteins.
Recently, in both the Kids in the Kitchen Class as well as at private event where I was a guest speaker, I introduced the topics of macronutrients and thought it would be good to introduce here as well!
You've likely heard about all three of these macronutrients. All three play an important role in how our body functions. Sometimes one macronutrient is "cut" while others are praised as being a key driver to overall health or to promote weight loss, but in reality all three play an important role in how our body functions day to day. Check out some fun facts and common sources of each macronutrient below.
Carbohydrates: Offer a quick source of fuel, are our brains preferred source of energy and is stored as glycogen in the liver. All carbohydrates whether from a bean or piece of candy break down into glucose (sugar). Glucose is used in every cell of your body for energy.
Common sources of carbohydrates include: whole grains, starchy vegetables, rice, beans, lentils, peas, fruit juice, white/processed grains, cereal and sugar.
Fats: Absorbs fat soluble vitamins (A, D, E, K), maintains cell membranes, supports nerve function, aids hormone production, stores energy, protects organs.
Fats are found in a variety of foods and oils, such as olive, peanut and flaxseed oils as well as tallow, butter and a variety of animal products.
Protein: Builds and repairs tissues and muscles, supports your immune system - helps form antibodies and supports hormone production. A serving of animal protein is about 3-4 ounces, or about the size of a deck of cards. Amino acids are the “building blocks” of protein. Your body can make most of the amino acids it needs on its own, but there are 9 essential amino acids your body needs from food and can’t make on its own, those are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine (source). Not to worry, foods that are considered “complete proteins” (i.e. they contain all the essential amino acids) are abundant, they include eggs, pork, beef, fish and soy among others.
Common sources of protein include: Chicken, steak, turkey, beef, lamb, salmon, tilapia, tuna, eggs, pork, beans (pinto, black, soy, chick peas), split peas, peanuts, walnuts, sunflower seeds, chia seeds, cashews, greek yogurt, cottage cheese, milk and cheese.
In the link below, you can check out the packet I provided at both events about macronutrients. I enjoy talking about nutrition in a variety of ways whether it’s working with clients 1 on 1 or in a group setting, if you’re interested learning more about what I do or how we can work together, contact me for more information or check out the FAQ page.
