Nutrition 101

Nutrition 101

There’s a lot of myth and pseudoscience surrounding nutrition and health that make healthy eating seem complicated and overwhelming. We are going to simplify nutrition and stay in the science we know so you can have some practical knowledge today

Understanding Macronutrients: The Essentials of a Balanced Diet

When you hear the term "macronutrients," you might think it sounds complicated, but it's actually a pretty straightforward concept. Simply put, macronutrients are the nutrients that our bodies need in large amounts to function properly. They are the fundamental building blocks of our diet, and they play crucial roles in keeping us healthy and energized. There are three main types of macronutrients: carbohydrates, proteins, and fats. Let's break down each one and see how they contribute to our well-being.
 

1. Carbohydrates: The Body's Main Fuel Source

Carbohydrates are energy. Your brain and muscles both use this as fuel. Proteins must be turned into carbs to be used as energy. When you eat more carbs than you are using, you feel lethargic and your body stores the energy as body fat. Avoid eating carbohydrates by themselves to keep your blood sugar and energy levels stable

Examples of Carbohydrates:

• Fruits: Apples, bananas, berries

• Vegetables: Potatoes, corn, peas

• Grains: Bread, rice, pasta, oats

• Legumes: Beans, lentils, chickpeas

• Sweets: Pastries, ice cream, candy, cereal
   

2. Proteins: The Body's Building Blocks

Proteins are essential for building and repairing tissues, making hormones, and supporting immune function. Think of proteins as the body’s sheetrock, wood, tile, bricks, etc.; eating proteins and fats before carbs in a meal is much more healthy by keeping your blood sugar even.

Examples of Proteins:

• Meat: Chicken, beef, pork

• Fish: Salmon, tuna, trout
   

3. Fats: Essential for Energy and Cell Health

Fats often get a bad rap, but they are actually crucial for many bodily functions. They provide a longer lasting source of energy, help absorb certain vitamins, build your hormones, and are essential to maintain healthy cell membranes. Fats provide long term energy

Examples of Fats:

• Healthy Fats: Avocados, olive oil, avocado oil (best for cooking with), nuts, seeds

• Animal Fats: Butter, fatty cuts of meat, cheese

• Processed Fats: Many baked goods, fast food, and snacks contain trans fats or high amounts of saturated fats.

Minimize animal fats and only eat processed fats monthly or less.  
 

Balancing Your Macronutrients

Make sure every meal has proteins, fats, and carbs and you’ll enjoy more stable energy levels and better overall health. Balancing your macros and eating healthy sources of each will prevent diabetes, cardiovascular disease, and even decreases your risk of cancer and increases your chances of surviving cancer.

Images obtained from 
Andrea Piacquadio
https://health.mil/News/Gallery/Infographics/2022/06/22/macronutrients