Macronutrients or term macro seems to keep making an appearance the more you deep dive into health on all types of platforms. But what does this term mean and why is it an important part of lifestyle change?
Macros is the abbreviation of macronutrients. Macro means large; of great size. The basic definition tells us that the specific nutrient category is required in large amounts, in relationship to our diet (what we eat).
Macros give us energy and help our bodies to repair, grow, function, and perform best. Macronutrient’s categories are carbs, fats, and protein. Carbs, fats, and protein have properties that help our health, and each are a source of energy. Mostly all foods are made of macronutrients, in varying amounts. Here are a couple examples a banana is made up of 93% carbohydrates, 3% fats, 4% protein. Avocados have 18% carb, 79% fat and 3% protein. Banana would fall into the healthy carbohydrates and avocados are considered a healthy source of fat.
So, let’s start making nutritional changes for optimal function and health.
Protein: Should contain the nine essential amino acids to be a complete protein.
Meat
Poultry
Seafood
Quinoa
Edamame
Carbs: the glycemic index helps measure the effects it has on blood sugar levels. In order to also reach an anti-inflammatory lifestyle, keep a watchful eye on sugar conversion. Simple carbs are mono (One) and di-saccharides(two) are more quickly absorbed, utilized as energy or stored fat. This can have a negative impact on regulating blood sugar levels. We want to look at complex carbs.
Legumes
Whole grains
Rice
Pasta
Starchy vegetables
Fats: There are different classifications of fat. Saturated, Monounsaturated, Polyunsaturated and trans fat. Saturated fat is made up of fatty acids that have carbon atoms that are fully saturated with hydrogen. For this reason, they are solid at room temperature e.g., chocolate, baked goods, coconut, etc. Trans fats are the synthetically Hydrogenated. Unsaturated fatty acids are versatile and flexible, they include omega 3, -6 and -9 fatty acids which can contribute to cognitive function, cardiovascular health, and muscle function. Fats are necessary for proper cell function and protection of our organs. We need to look at Unsaturated fats.
Nuts
Seeds
Plant based oils (olive oil)
Fatty seafood (Salmon)
Avocado
I understand that this is a lot of information, and it can become overwhelming. So, here’s a link to a few apps that can help you along the way. MyMacros+, Lifesum, Myfitnesspal and my personal favorite Lose It! to name a few can also help keep you on track. I told you, you’re not alone. I got you!
Live Wholesomely
Alba Yesse
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