Thursday Thoughts Ed. 87 - Macronutrients 101
Dearest Readers,
This week the focus of my Real Results healthy eating class was Nutrition 101. We learned all about Macronutrients, the Big Three, and the role they play in a healthy diet. Protein, Carbohydrates and Fat make up the majority of our food intake. Our bodies require vitamins and minerals to stay in tip top shape, but in much smaller amounts. All three of the macronutrients are needed in our diets and each perform vital functions in the body.
If you get a handle on how these major players impact your body you'll set yourself up for success as an athlete, or at weight loss, as well as overall health.
Protein
Protein is my favorite macronutrient. I try to make sure that all of my meals contain a healthy portion of lean protein and advice all of my clients to do the same. Protein is the bodies building block. Without protein we can't build muscle or repair the daily break down of cells in our body. If you are on a mission to get stronger and fitter - you won't get anywhere with protein.
Lean protein sources primarily come from animal sources, like beef, chicken, eggs and fish. But there are good veggie sources too, like nuts, seeds, dairy and beans.
Try to consume one serving of protein at each meal and snack.
Carbohydrates
Carbohydrates are the body's main sources of energy. Carbs give you the fuel to power through your workouts.
There is so much confusion about carbs and grains and which kind of these foods is really good for you. Not all grains are created equal - bottom line. Certain grains/carbs such as refined flours and sugars cause major spikes and dips in blood sugar and insulin secretion in the body. Too much insulin promotes excess fat storage and can make long-term weight loss nearly impossible.
So, to determine if a carb or grain will help you reach your weight loss goals it is important to understand how they work.
This is where the Glycemic Index can provide helpful information. Foods are ranked according to their effect on blood sugar. For our purposes of weight loss we want to enjoy foods on the low to medium side and avoid foods that rank high.
Think slow carbs throughout the day and especially in the evening. And keep fast moving, sugary carbs for during or after intense exercise.
Fats
Fats are another important source of energy. Unfortunately, over the years 'fat' has been made into a nasty word. We've been taught that fat is the stuff that makes you fat. Not so true. Contrary to once popular believe, dietary fat doesn't just automatically sit on our hips and plump up our behinds.
If you give your body the dietary fat it needs to function smoothly you'll be helping your brain work quickly, you'll help your moods stay steady and you might even boost a tired metabolism.
But you've got to know the facts.
Saturated fats, usually solid at room temperature are considered unhealthy and can lead to heart disease, high cholesterol and excess belly fat. Examples are animal products such as butter, cheese, whole milk, cream and fatty meats.
Polyunsaturated fats found in vegetable oils such as corn, safflower, soy and sunflower. These fats remain liquid at room temperature. Although considered healthier than trans-fat overconsumption can lower both levels of good and bad cholesterol.
Monounsaturated fats are considered “good” fats and have been shown to lower cholesterol and reduce the risk of heart disease. Think olive oil, almonds, walnuts, pumpkin seeds, avocado.
If you are on a mission for weight loss, improved athletic ability, or what to keep your body happy and healthy this is important stuff to know. Think about what's on your plate, remember what it can do for you, or to you and choose wisely!
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