Nutrition, a path to wellness

Macronutrients are the fundamental components of our diet that provide the energy and essential building blocks our bodies need to function optimally. Understanding macronutrients and incorporating them into our daily meals is key to maintaining a balanced and healthy diet. This guide'll explore the three main macronutrients—carbohydrates, proteins, and fats—and provide examples of foods containing each.

 

 

Carbohydrates are the body's primary source of energy. Complex carbohydrates, such as whole grains and legumes, offer more sustained energy release, while simple carbohydrates, like fruits and refined sugars, provide quick bursts of energy.

 

Examples of foods rich in carbohydrates:

• Whole grains: Quinoa, brown rice, oats, whole wheat bread, and whole grain pasta.

• Legumes: Chickpeas, lentils, black beans, and kidney beans

• Fruits: Apples, bananas, oranges, berries, and melons

• Starchy vegetables: Potatoes, sweet potatoes, and corn

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Proteins are essential for building and repairing tissues, supporting immune function, and producing hormones. While animal sources like meat, poultry, and fish are complete proteins containing all essential amino acids, plant-based sources can be combined to get a diverse array of protein in your diet.

 

Examples of foods rich in proteins:

• Animal sources: Chicken, turkey, beef, fish, eggs, and dairy products 

• Plant-based sources: Legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, hemp seeds, chia seeds, and Greek yogurt.

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Dietary fats are vital for providing energy, supporting cell growth, protecting organs, and aiding in nutrient absorption. While fats are higher in calorie density, they are essential for overall health. It's important to choose healthy sources of fats, such as unsaturated and polyunsaturated fats,  while limiting saturated and trans fats.

 

Examples of foods rich in healthy fats:

• Avocados and avocado oil

• Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds.

• Fatty fish: Salmon, mackerel, sardines, and trout.

• Olive oil, coconut oil (in moderation), and nut butters (without added sugars).

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Remember, maintaining a balanced diet means incorporating all three macronutrients in balanced proportions. While individual needs vary, a general guideline is to aim for a diet consisting of about 45-65% carbohydrates, 20-35% protein, and 20-35% healthy fats.

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Micronutrients are vital substances required by our bodies in small amounts to support various physiological functions, such as growth, metabolism, and overall health. They include vitamins and minerals, which play crucial roles in maintaining optimal well-being. 

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Vitamin A is essential for healthy vision cell growth, and aiding the immune system. It is also important for maintaining healthy skin.

 

Examples of foods rich in vitamin A:

• Animal sources: Liver, fish oil, egg yolks, and dairy products.

• Plant-based sources: Sweet potatoes, carrots, spinach, kale, and broccoli

 

Vitamin C is known for its immune system-boosting properties and iron absorption. It also acts as an antioxidant, protecting our cells from damage caused by free radicals.

 

Examples of foods rich in vitamin C:

• Citrus fruits: Oranges, grapefruits, lemons, and limes.

• Berries: Strawberries, blueberries, raspberries, and blackberries.

• Bell peppers, kiwi, papaya, and tomatoes.

 

​Vitamin D plays a crucial role in calcium absorption, promoting bone health, and supporting immune function. It can be received through the skin by being out in the sun, but it can also be obtained through certain food sources.

 

Examples of foods rich in vitamin D:

• Fatty fish: Salmon, mackerel, and sardines.

• Fortified dairy products: Milk, yogurt, and some plant-based milk alternatives.

• Egg yolks 

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Iron: Iron is essential for the formation of red blood cells and oxygen transport throughout the body. It is also part of the immune function of the body.

 

Examples of foods rich in iron:

• Red meat: Beef, lamb, and liver.

• Poultry: Chicken and turkey.

• Legumes: Lentils, beans, chickpeas, and soybeans.

• Spinach, tofu, fortified cereals, and nuts.

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Calcium: Calcium is crucial for building and maintaining strong bones and teeth. It is also involved in muscle function and blood clotting.

 

Examples of foods rich in calcium:

• Dairy products: Milk, cheese, and yogurt.

• Leafy greens: Kale, spinach, and collard greens.

• Fortified plant-based milk alternatives and tofu.

• Salmon and sardines (with bones).