Back to Basics: Macronutrients
Macronutrients (say that 3 times fast) may seem like such a foreign word that is definitely not a part of your everyday vocabulary.
But it's pretty simple when you break it down:
Macro: large-scale
Nutrients: a substance that provides nourishment essential for growth and the maintenance of life
Macronutrients are those large-scale categories of foods that provide everyday nourishment so that our bodies can survive and (hopefully) flourish with health. Macronutrients are the body's source of calories. They provide energy to fuel life processes within the body. (1).
All food is composed of some combination of carbohydrate, protein, and fat.
Let's take a closer look, starting with the body's preferred energy source: Carbohydrates.
Carbohydrates seem to be the most controversial of the macronutrients, especially when it comes to making choices for your dietary needs. Carbohydrates are made up of chains of sugar and contain about 4 calories per gram. There are simple carbs (monosaccharides aka short chains of sugar) as well as complex carbs (polysaccharides aka long chains of sugar). Contrary to what most believe, they aren't just occurring in "bread products". Some of the short-chain sugars are found in fruits (fructose), some in dairy (lactose), and also table sugar (sucrose). Long-chain sugars can occur as glycogen in animal products and starch in plant products. When carbohydrates are consumed they are either used immediately for energy or they are stored (as glycogen) (1).
Now onto: Protein
Proteins contain 4 calories per gram, are the building blocks of our bodily structure and also assist with formation of the brain, nervous system, blood, muscle, skin and hair. They are vital in helping the transport of iron, vitamins, minerals, and oxygen in your body. PROTEIN IS IMPORTANT! Proteins are much easier to obtain from animal products because animal products are complete proteins. Soy is a plant-based protein that is also complete (but soy has its drawbacks so don't go crazy with using that as your sole source of protein). Other plant proteins should be consumed in combination to ensure that complete proteins are being eaten; think.....grains with legumes, grains with dairy, legumes with seeds. Planning protein around a plant-based diet is something to think about and sure makes meal planning more interesting when you've got the freedom to experiment with various types of plants.
Last, and definitely not least (in calories): Fats
Coming in 1st place, at 9 calories per gram, are fats. They are the most energy-dense of the macronutrients that our bodies need to survive. Yes. The presence of fat in our diet is crucial to our body processes. Fat assists with insulating our bodies, providing cell structure, nerve transmission, vitamin absorption and hormone production (1). The two most vital types of fats are called essential fatty acids: Omega-3 and Omega-6. Surely you've heard of these fats as a buzz word floating around - but know that they are essential. Your body is incapable of producing either type therefore they are only obtained from your diet. Omega-3 has been found to reduce blood-clotting, and reduce inflammation. Omega-3s are also important for the development of the eyes and brain, aid in reducing cholesterol, and research is being conducted regarding the positive relationship that Omega-3s have to reducing mental illnesses.
Now Omega-6 fatty acids, although essential, should be consumed with more caution. These fats are found more readily in our Standard American Diet (S.A.D); a diet which typically consists of foods prepared in oils that contain high Omega-6 fatty acids. However, the Omega-6 fatty acids actually contribute to inflammation and blood clotting. They are still an important contributor to healthy bodily functions and when a balance exists between the two types it promotes strong circulation and cardiovascular benefits. Omega 3's and 6's can be found in certain kinds of fish, flaxseeds, walnuts, and even pumpkin (2).
Strive to find balance in your diet so that your body can perform its natural functions more efficiently. Food is fuel to your body; feed it well.
What’s Next?
For nutritious recipe ideas to help you balance macronutrients head to our Aspen Wellness Resources or visit the Aspen Wellness Pinterest boards.
References:
ACE's Essentials of Exercise Science for Fitness Professionals. (2012). Macronutrient Structure and Function
Brannon, C. A. (2013). Essential Fatty Acids; Benefits of Essential Fatty Acids. In Functional Foods Part II: Fermented Foods & Macronutrients (pp. 11-62). OnCourse Learning Corporation.