To understand food and to know what it means to have a “balanced” meal, it’s important to understand macronutrients. Fat, protein, and carbohydrates are the three macronutrients (AKA macros) that make up the composition of food. You may have heard of people “counting their macros” or “tracking macros” on fitness apps.
Fat
Fat is important for cushioning organs, making hormones, helping with the absorption of certain vitamins, providing long term energy, and supporting brain and nerve function. Foods with the highest amount of fat include oils, butters, avocados, some animal products, and nuts.
Carbohydrates
Carbohydrates, or carbs, are important for energy and your body’s favorite source of fuel for most exercise. High carb foods also tend to provide fiber, which is key in keeping your gut healthy and your poops regular. Great carb sources include whole grains (oats, barley, rice, whole wheat pasta), fruits, vegetables, and potatoes. Refined grains (such as white bread and pasta) are different than whole grains because the parts of grain that contain fiber and vitamins, have been stripped during the processing.
Protein
Protein is important for repairing various cells in the body, supporting the immune system, building muscle, and recovering from exercise. Foods with the highest amount of protein are animal products such as meat, fish, eggs and dairy. Beans, nuts, and grains also contain protein, though not as much as animal products.
Foods are a mix of macronutrients. For example, beans are high in carbs and protein, nuts are high in protein and fat, while yogurt is high in fat, protein and carbs! It’s important to try to get all three in every meal, but it’s also important to consider the quality of the source. For example, a granola bar may have all 3 macronutrients, but a snack of hummus with veggies will provide all three macronutrients while also providing antioxidants, vitamins, minerals AND fiber! That’s not to say you should never eat a granola bar again, but it’s important to eat a varied diet and to reach for whole foods more often than processed foods.
Class dismissed.