Macronutrients

Food sources that the human body requires in large daily consumption to maintain optimal body function are macronutrients. These macronutrients are: Carbohydrates, Proteins, Fats, Fiber & Water. Macronutrients have different roles in the body and are necessary to maintain optimal body function.

Carbohydrates: Carbohydrates (carbs) are the body’s main energy source because they are the easiest macronutrient to break down in food sources and convert into glucose (sugar/fuel for the body). They are a key source to include in a diet because not only do they provide your body with energy, but they also protect your muscle tissue from breaking down when exercising. With a carbohydrate deficiency, there will be a lack of energy for the human body and a breakdown of muscle tissue (protein) to provide energy for the body to function. There are two different types of carbohydrates: Simple Carbohydrates and Complex Carbohydrates.

Simple Carbohydrates: Simple carbohydrates are broken down and quickly converted into glucose for your blood sugar. These are food sources that cause a quick spike in your blood sugar levels and are considered simple sugars. These include food sources like: (enter examples of food sources). Simple carbohydrates should be consumed in moderation because they spike one’s blood sugar rapidly. Overconsumption could lead to a buildup of sugar in one’s bloodstream that could lead to diabetes and other medical conditions. However, if someone maintains an active lifestyle, these are molecules that are the first to be burned as a source of energy. So, high blood sugar can be positively impacted by an active lifestyle from your body burning off the excess sugar in your bloodstream. They are also important for an already active lifestyle because they provide your body with energy to be burned, protect your muscle (protect) when exercising, and don’t provide a heavy sensation in your stomach when training. They provide short bursts of energy and leave your system quickly (sugar crash). Simple carbohydrates can be found in food sources like:

• Table sugar (sucrose)
• Honey
• Syrups (maple syrup, corn syrup, agave syrup)
• Candy and sweets
• Soft drinks and sweetened beverages
• White bread and refined flour products
• Pastries, cakes, and cookies
• Breakfast cereals with added sugar
• Fruit juices (especially those with added sugar)
• Fruits such as bananas, grapes, apples, and berries (contain natural simple sugars like fructose and glucose)

Complex Carbohydrates: Larger molecules in food that require your body to break them down over a longer period of time, maintaining steady blood sugar levels (avoiding large spikes and fluctuations in blood sugar). These carbohydrates provide your body with energy over a longer time because of the length it takes for the human body to break down their molecules then convert into energy. Complex carbohydrates can be found in food sources like:

• Whole grains: brown rice, quinoa, oats, barley, bulgur, whole wheat bread, and whole grain pasta
• Legumes: lentils, chickpeas, black beans, kidney beans, and peas
• Starchy vegetables: sweet potatoes, potatoes, corn, squash, and pumpkin
• Non-starchy vegetables: broccoli, spinach, kale, carrots, and bell peppers
• Fruits with higher fiber content: apples, pears, oranges, and berries
• Nuts and seeds: almonds, chia seeds, flaxseeds, and sunflower seeds

For nutritional information about carbohydrates please visit: https://dietfithealth.com/pages/nutrtion-facts

 

Glycemic Index: A score system that ranks food based on its impact on blood sugar levels (low or large spikes in blood sugar levels). The score system is ranked 1–100 with pure sugar being 100, so complex carbs are on the low end of the scale and simple carbs are on the high end. Below is a link to food sources and where they rank on the glycemic index.

To see the glycemic index and where food sources rank please visit: https://dietfithealth.com/pages/nutrtion-facts

Proteins: The building blocks of the human body that are necessary for maintaining body tissue. Protein is made up of amino acids, which are building blocks for body tissue and are only burned for energy if the body does not have enough macronutrients (carbohydrates, fats). There are two different types of amino acids: Essential Amino Acids & Non-essential Amino Acids. The difference is that essential amino acids CANNOT be created by the human body and need to be consumed in food, whereas non-essential amino acids can be created internally by the body. There are 9 essential amino acids that need to be consumed, which can be found in a complete protein, which is a food source that contains all 9 essential amino acids in sufficient quantity. There are also incomplete proteins, which are food sources that do not contain all 9 essential amino acids. Please refer to our nutritional facts page for more information about essential and non-essential amino acids: https://dietfithealth.com/pages/nutrtion-facts

 

Fats: Organic molecules made up of carbon and hydrogen to form hydrocarbons. Each hydrocarbon plays a different role in the body, depending on its makeup. Fats play a role in storing energy, protecting organs, insulation, help transport vitamins, aid in tissue growth, and hormone production. They are also the body's next main energy source when glucose levels from carbohydrates drop. There are 4 different types of fats: Unsaturated Fats, Saturated Fats, Trans Fats, Essential Fatty Acids.

Saturated Fats (Unhealthy): Is a fat that is solid at room temperature and increases cholesterol levels in the arteries. Food sources are:

• Fatty cuts of beef, pork, and lamb
• Poultry skin
• Butter, ghee, and lard
• Cheese and other full-fat dairy products like cream and whole milk
• Coconut oil and palm oil
• Processed meats such as sausages, bacon, and hot dogs
• Baked goods and pastries made with butter or shortening

Unsaturated Fats (Healthy): Is fat that is liquid at room temperature and decreases cholesterol levels in the arteries. Food sources are:

• Olive oil, canola oil, sunflower oil, and soybean oil
• Avocados and avocado oil
• Nuts such as almonds, walnuts, cashews, and pecans
• Seeds like flaxseeds, chia seeds, pumpkin seeds, and sunflower seeds
• Fatty fish such as salmon, mackerel, sardines, and trout
• Peanut butter and other nut butters
• Olives

Trans Fats (Unhealthy): Type of unsaturated fat that can be found naturally or artificially in food choices (examples of both). It plays a detrimental role for cholesterol levels as it reduces the good cholesterol (HDL - high-density lipoprotein) and increases the bad cholesterol (LDL - low-density lipoprotein). Food sources are:

Natural Trans Fat Food Sources:

Artificial Trans Fat Food Sources:

Essential Fatty Acids: Fatty acids that cannot be created by the body and need to be consumed from food sources. They are: omega-6, omega-3, EPAs (eicosapentaenoic acid), and DHA’s (docosahexaenoic acid).

Food sources of omega-3 fatty acids include:

• Fatty fish such as salmon, mackerel, sardines, tuna, and trout
• Flaxseeds and flaxseed oil
• Chia seeds
• Walnuts
• Canola oil
• Soybeans and soybean oil
• Algal oil (plant-based source of DHA)

Food sources of omega-6 fatty acids include:

• Sunflower oil
• Corn oil
• Soybean oil
• Safflower oil
• Pumpkin seeds
• Sesame seeds
• Nuts such as pine nuts, walnuts, and Brazil nuts