TheDailyNutrition: Macronutrients

Hello and welcome to the first ever TheDailyNutrition!

Today we are looking at the world of Macronutrients.

Macro = BIG

Nutrients = Chemical substances your body uses to build, maintain and repair all the good stuff!

Put them both together and you get macronutrients! We need these in large quantities and are broken up into 3 common categories: Protein, Fat, Carbs.

You may often hear of someone ‘tracking their Macros’. It is true that macronutrients are effective at burning fat and building lean muscle when we get the right balance of these in our diet.

Lets have a dig into the three main Macronutrients!

Protein 

What is it?

Protein consists of four main bits: carbon, hydrogen, oxygen and nitrogen. Protein give cells structure and can help in the storage of nutrients within the body.

Where can you find it? 

You can find protein in a lot of animal produce, such as lean meat (chicken, turkey, pork), Fish, Cheese, Soya, Milk and eggs.

Why is it good for you?

Protein gives the cells in your body structure and something to do! They become the cars to carry the nutrients around your body. They repair cells, make new ones and are often called the ‘building blocks of life’.

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Carbohydrates

What is it?

The name literally mean Carbon plus Water! They provide energy through food and are measured in Calories.

1 gram of Carbohydrate = 4 Calories (or 16 Kilojoules)

Where can you find it? 

You can find these in your whole grains such as brown rice, wholemeal breads and pastas etc. A lot of fruit and vegetables are carbohydrates, alongside pulses (beans, lentils, peas)

Why is it good for you?

Carbs give our bodies body glucose, fuel for the muscles!!

Although there is much debate amongst the topic of carbs, the Recommended Daily Allowance (RDA) sets carbohydrates at at least 260g. Alongside this, it is recommended that at least 50% of your daily intake should come from carbohydrates.

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Fat 

What is it?

Fat is the yummy stuff! It adds flavour to our food! With that being said, sadly all fats contain a higher calorie count, especially when compared to Protein!

1 gram of Fat = 9 calories per gram     vs         (1 gram of Carbohydrate = 4 Calories )

Where can you find it? 

Fat is an interesting one as there are actually four different types of Fat!:

Monounsaturated, Polyunsaturated, Saturated, Transfat. 

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This means that Fat can come a range of sources; from avocados to burgers and palm oil.

However, a quick note here to say avoid Transfats wherever you can. These fats increase cholesterol and can often found in high-calorie fried foods such as takeaways, cakes and pastries.

If you would like to know a bit more about these four Fat breakdowns, please leave a comment below!

Why is it good for you?

As with all macronutrients, Fat is crucial for cell growth and energy. They add a protective layer to our organs alongside helping the body absorb nutrients. Although some diets will disagree, we need Fat as part of a healthy balanced diet!

Please let me know what you think of this series! I am going to be taking you along my path as I train to be a nutritional consultant! All feedback and comments welcome!

Remember, its all about balance.

Rachael

3 Replies to “TheDailyNutrition: Macronutrients”

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