Did you know there are many ways for you to consume your macronutrients (i.e., carbohydrates, proteins and healthy fats)? Adding variety to your diet when consuming macronutrients is recommended to ensure you are reaping health benefits from each source.
Carbohydrates
Carbohydrates supply us with glucose, which is converted to energy. That energy is then used to support bodily functions, physical activity and brain health. Certain forms of carbohydrates are more beneficial than others and will help support your health in the long run. For example, unprocessed or minimally processed complex carbohydrates will supply you with more nutrients and fiber than simple carbohydrates. Take a look at the lists below for examples of foods in these two categories.
Unprocessed/Minimally Processed Complex Carbohydrates
- Brown rice
- Whole wheat bread
- Whole wheat pasta
- Vegetables (carrots, green peas, butternut squash, lima beans, pumpkin, corn and potatoes)
- Fruits (bananas, green grapes, apples, mangos, pears, blueberries, dates)
- Beans
- Oats
Processed/Refined Simple Carbohydrates
- Candy
- Soda, juice and sugary drinks
- White rice
- White bread and pasta
- Products with added sugar, like baked goods or cereal
- Table sugar
- Syrups
It is important to include a carbohydrate in every meal as it is a main source of energy for your body and should account for about 50% of your daily caloric intake. Get creative with your carbohydrate sources: Try different whole grains, prepare your vegetables differently or eat a fruit that you haven’t had before!
Protein
Protein plays a large part in building bone, skin and muscle tissues. Consuming enough protein also allows you to feel fuller longer. It is recommended that each person consumes 0.5-1 gram of protein per pound of body weight. If you’re a high-level athlete or someone who does a lot of weightlifting, you’ll need closer to 1 gram per pound.
Though protein can be found in many different foods, it is important to choose the best sources so your body is able to utilize the protein most efficiently. Below is a list of high protein sources that will provide your body with good nutrients and support growth.
- Legumes
- Nuts and seeds
- Whole grains (quinoa, rice, oats)
- Poultry
- Lean meat
- Seafood
- Yogurt
- Milk
- Eggs
- Soy products
Healthy Fats
The last macronutrient is healthy fats. Healthy fats increase your brain function, cell growth and cell function. They also help your body absorb vitamins, enable you to feel fuller longer and aid in digestion. Fats should make up about 15-20% of your daily intake.
One of the easiest ways to add healthy fats into your diet is to cook with them. Add healthy oils to your protein sources or vegetables. When snacking, look for unsaturated fats rather than saturated or trans fats. Below are just a few examples of unsaturated fats that you can consume daily to increase your healthy fat intake.
- Olive oil
- Sunflower oil
- Nuts and nut butters
- Seeds
- Fish
- Avocados
- Soybeans and soy oil
- Eggs
- Tofu
As you prepare meals and snacks throughout the day, ask yourself if you have every macronutrient on your plate. Could you add more? Are you choosing the healthiest macronutrient option for you? Will it fuel your body the way it should be fueled to function properly?
Remember that you have control over what you consume. Choose good foods that will keep you functioning and fueled throughout and after a full day’s work. You’ll be thankful in the long run!
By: Alexandra Bollinger