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Macronutrients

The nutrients that provide our body with energy.


What are Macronutrients?

Macronutrients are the main nutrients that provide our body with energy and are essential for a healthy diet. Here's what you need to know about carbohydrates, proteins, and fats.

Proteins

Proteins are crucial for building and repairing body tissues, and they play a role in the production of enzymes, hormones, and antibodies. It is important to consume enough protein to support our body's health and recovery. Proteins can be found in meat, fish, eggs, dairy products, legumes, and nuts.


Carbohydrates

Carbohydrates are our body's main source of energy. They are broken down into glucose, which is the fuel for our cells and nervous system. They contain fiber, vitamins, and minerals that are important for digestion and overall health.


Fats

Fats are important for our body because they are a concentrated source of energy, serve as a reserve fuel, help absorb fat-soluble vitamins, play a role in regulating hormone balance, body temperature, and protect organs. They also promote overall health. It is important to choose healthy fats, such as unsaturated fats, and limit the intake of saturated and trans fats.


High-Quality Macro Sources

High-quality macronutrient sources are foods that not only provide the desired macronutrients (carbohydrates, proteins, and fats) but also offer other nutrients, fiber, and health benefits.

Here are some examples of high-quality macronutrient sources


Proteins

  • Lean meat and poultry

  • (Fatty) fish

  • Soy products

  • Tofu, tempeh, and seitan

  • Eggs and low-fat dairy products

  • Legumes (lentils, beans, chickpeas)

  • Nuts and seeds


Carbohydrates

  • Potatoes and sweet potatoes

  • Whole grain products: (whole grain bread, whole grain pasta, oatmeal, quinoa..)

  • Fruits and vegetables

  • Legumes


Fats

  • Fatty fish (salmon, mackerel, sardines, ..)

  • Avocado

  • Olive oil

  • Nuts and seeds


Balance is the key to success!

A healthy diet requires the right balance of carbohydrates, proteins, and fats. It is important to make varied and healthy choices when selecting foods.



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