Fill your plate with healthy macronutrients
Macronutrirents
Add nutritious food to every meal for long term health benefits
There are 3 types of macronutrients:
carbohydrate
protein
fat
Each meal should contain a healthy amount of these nutrients.
Carbs should take about 50 - 60%, protein should take about 25 - 30% and fat about 20-25% of your daily calories,
Let’s talk about each in more detail..
Carbohydrates
Carbs are the main source of energy for our body. That’s our workouts’ primary fuel, releasing quick energy to our body
There are 2 types of carbohydrates:
simple
complex
Simple carbs are quickly absorbimg sugar, mainly coming from added sugar, from processed foods. in hundreds of varieties. They provide quick energy release, metabolized in minutes, making you hungry and lacking energy, being turned into belly fat. It’s the main cause of weight gain and tons of illnesses. You can read more about it in my blog about Sugar
Complex carbs are the good ones. They are absorbed slower, they are rich in fiber , vitamins and minerals. They are plants: fruits, vegetables, whole grains, beans, etc. Fill your plate with a variety of vegetables and other complex carbohydrates to take advantage of their health benefits.
Protein
Getting high quality protein with every meal is crucial to cut cravings, managing your weight, balancing your blood sugar, keeping your energy level constant.
Protein is made of amino acids. They are the building blocks of many body functions, like muscles, hormones, enzymes, brain chemicals - neurotransmitters, nail, hair, skin, etc.
There are 2 types of a mino acids:
essential and non-essential
Our body can only produce some amino acids, but the essential amino acids can only come from food. They are assembles into protein by our body and they control whether you are fit or overweight, healthy or sick.
Our body can not store protein, so we must constantly get and replenish our protein supplies from food.
The amount of protein a person require depends on multiple factors: age, gender, physical activity, etc.
Protein should take about 25 % of your plate. Every meal should contain quality protein. Your meats should come from wild, grass-fed, free range, naturally raised animals, without added hormones, antibiotics, harmful additives. It should include animal sources like
wild fish - non farm-raised
free range chicken, eggs
grass-fed beef
naturally raised pork
Read more about protein for a healthy weight here.
Fat
In our modern society fat has a bad reputation, which is unfortunate, because good fats are extremely health promoting.
Our brain is made of fta - about 60% of it is fat, primarily omega 3 fatty acids.
The main body function sof fat are:
cell membrane production
cognitive function
nutrient absorbtion
production of vitamin D, K, E
hormone production
Good fats reduce heart disease, diabetes, some types of cancer, dementia.
They also lower the bad cholesterol: LDL (low density lipoprotein) and raise the good cholesterol: HDL(high density lipoprotein).
Healthy fats are powerful anti-inflammatory compounds, like omega 3, lauric acid in coconut oil, grass-fed beef.
They are the PUFAs (polyunsaturated fatty acids) - including omega 3, MUFA (monounsaturated fatty acids), MCT (medium chain triglycerides) - in coconut oil and grass-fed beef.
Best food sources are:
fish
nuts and seeds
avocado
cold pressed extra virgin olive oil
coconut oil
Good fat makes our food tasty satisfying, keeping you full longer.
Fill your plate with nourishing, flavourful meals that keep you satisfied and healthy.
*Disclaimer: For informational purposes only. All opinions expressed are my own personal thoughts, based on my personal research as a Healthy lifestyle coach. Use it at your own discretion.
