Proteins, fats and carbohydrates are known as macronutrients and need to be consumed in good proportions to one another in order for good health.
Protein means “of first importance” in Greek, so when you are choosing what to eat, chose a good quality source of protein. Proteins are made of 20 different amino acids, some amino acids are essential – they must be consumed in the diet – whereas some a non-essential – your body can manufacture them. Amino acids and proteins are found in many foods. Meat, fish, dairy and eggs are primary sources of protein, but small amounts of protein are also found in grains, beans, nuts, seeds, and legumes. Proteins are essential for build muscle tissue, collagen, bones, neurotransmitters and for liver detoxification. Aim to eat good quality, lean and preferably organic sources of protein. 08-1.2g of protein per kg of bodyweight per day is a good place to start. For a 70kg male that is roughly 2 eggs for breakfast, a piece of fish for lunch and a piece of chicken for dinner. Obviously, more would be needed if you exercise or weigh more.
Fats can be classified as saturated, monounsaturated, polyunsaturated and trans fats. Apart form CLA a natural tans fat found in grass fed meat all other trans fats are created during the processing of fats. These are extremely bad for your health and lead to heart attacks. Anything that states hydrogenated or partially hydrogenated on a food label should be avoided like the plague! Saturated fats can also lead to high cholesterol levels; however some saturated fats are healthy such as those found in coconuts and coconut oils. Keep saturated fats from cheese, milk and meat to small amounts. Some fats are essential these are known as polyunsaturated fats – they can’t be made in the body and have to be acquired through the diet. These fats include alpha lipoic acid, EPA and DHA. These fats are found in fish, fish oils, walnuts, flax seeds and flax seeds oils. These fats actually protect your heart, your brain and your nervous system so they are extremely important. Fats also provide fat soluble vitamins (more of this in another article).
There is a reason I have put carbohydrates last on this list, they are the most consumed macronutrient and they are contributing to the epidemic of obesity and heart disease you see all around you. YOU DO NOT NEED AS MUCH CARBOHYDRATES AS YOU THINK! Unfortunately most people are educated to get 6-11 serving of starchy carbohydrates per day but this is way too much. Anything form a Mars bar to Broccoli is carbohydrate, they are important for energy but sugar from processed carbohydrates messes up your hormones and makes you fat. However, fibre, water, antioxidants, vitamins and minerals and small amounts of natural sugar from fruits, vegetables, beans, legumes and small amounts of whole grains are good for you.
