How To Get The Most Out Of your Nutrition - Understanding Macronutrients
Eating healthy foods is one of the best ways to improve your health and well-being. Healthy foods provide your body with the nutrients it needs to function properly, prevent diseases, and maintain a healthy weight.
But what are healthy foods, and how much of each macronutrient should you eat?
What are macronutrients?
Macronutrients are nutrients that your body needs in large amounts, namely carbohydrates, fats, and proteins. They provide energy and perform various roles in your body, such as building and repairing tissues, regulating hormones, and supporting your immune system.
Each macronutrient has a different amount of calories per gram:
Carbohydrates: 4 calories per gram
Fats: 9 calories per gram
Proteins: 4 calories per gram
The amount of calories you need per day depends on your age, sex, activity level, and health goals. You can use online calculators or apps to estimate your daily calorie needs.
What are healthy foods?
Healthy foods are foods that are rich in nutrients, low in added sugars, salt, and unhealthy fats, and minimally processed. They include a variety of fruits, vegetables, whole grains, lean proteins, nuts, seeds, and healthy oils.
Some examples of healthy foods are:
Fruits: apples, bananas, berries, oranges, grapes, etc.
Vegetables: broccoli, spinach, carrots, tomatoes, kale, etc.
Whole grains: oats, brown rice, quinoa, whole wheat bread, etc.
Lean proteins: chicken, turkey, fish, eggs, tofu, etc.
Nuts and seeds: almonds, walnuts, sunflower seeds, chia seeds, etc.
Healthy oils: olive oil, canola oil, avocado oil, etc.
Healthy foods provide your body with vitamins, minerals, antioxidants, and fiber, which are essential for your health and can help prevent chronic diseases, such as diabetes, heart disease, and cancer.
What are the recommended macronutrient percentages?
The federal Acceptable Macronutrient Distribution Range (AMDR) suggests the following percentages of macronutrients for good health and to provide essential nutrition1:
45–65% carbohydrates
20–35% fats
10–35% proteins
These ranges are based on the average needs of most healthy adults, but they may vary depending on your individual needs and preferences. For example, some people may benefit from a lower-carb or higher-protein diet for weight loss, blood sugar control, or muscle building.
To find the best macronutrient ratio for you, you may want to consult a registered dietitian, who can assess your health status, goals, and preferences, and design a personalized eating plan for you.
How to eat healthy foods and macronutrients?
To eat healthy foods and macronutrients, you can follow these simple tips:
Eat a balanced diet that includes a variety of foods from all food groups.
Choose whole foods over processed foods, and limit your intake of added sugars, salt, and unhealthy fats.
Read nutrition labels and ingredient lists to make informed choices about the foods you buy and eat.
Use online tools or apps to track your calorie and macronutrient intake, and adjust it as needed.
Plan your meals and snacks ahead of time, and prepare them at home as much as possible.
Enjoy your food and eat mindfully, paying attention to your hunger and fullness cues.
Eating healthy foods and macronutrients can help you improve your health and well-being, and support your body’s functions and needs. By following the guidelines and tips above, you can eat a nutritious and balanced diet that suits your lifestyle and goals.