Know Your Food! The Macronutrients and The Micronutrients.
For more articles on Fitness, Health and Nutrition follow us at FITrebel.in
Nutrition can get complex. Even a simple topic, like the difference between micronutrients and macronutrients, can be confusing. Thankfully, it doesn’t have to be!
Know Your Food! The Macronutrients and The Micronutrients.
Just remember: micro means small, and macro means big. Thus, macronutrients are the big energy-rich nutrients, whereas micronutrients are the small functional nutrients.
For everyone to understand this, it needs to be kept as simple as possible. This is probably the most scientific part of the book, but take it as a fundamental course/knowledge which will help you design your future diets.
Understanding calories and energy balance.
In recent years, the importance of calories has been pushed aside.
While calorie counting isn’t always necessary, total calorie intake still plays a key role in weight control and health.
If you put in more calories than you burn, you will store them as new muscle or body fat. If you consume fewer calories than you burn every day, you will lose weight.
If you want to lose weight, you must create some form of calorie deficit.
In contrast, if you are trying to gain weight and increase muscle mass, then you need to eat more than your body burns.
Finally, calories and energy balance are important, regardless of the composition of your diet.
The food that we eat is chiefly divided into:
Macronutrients and Micronutrients.
Macronutrients: What are they?
Simply put the part of food, required by the body in relatively large quantities. They help in the growth of the body and work as fuel to make daily functioning possible.
The three macronutrients are carbohydrates (carbs), fats and protein.
Carbohydrates: Contain about 4 calories per gram.
They provide you with energy for daily tasks and are the primary fuel source for your brain’s high energy demands.
All starchy foods like bread, pasta and potatoes. Also includes fruit, legumes, juice, sugar and some dairy products.
Protein: Contain about 4 calories per gram.
They are the building blocks of our body. All muscles are made up of proteins.
Main sources include meat and fish, dairy, eggs, legumes and vegetarian alternatives like tofu.
Fats: Contain about 9 calories per gram.
Fats are a source of energy and are important for the production of hormones. They also help the body to use various vitamins.
Main sources include nuts, seeds, oils, butter, cheese, oily fish and fatty meat.
The amount of each macronutrient you should consume depends on your lifestyle and goals, as well as your regional preferences.
Must Read: Ten Tips To Start Eating Healthier Now
Know Your Food! The Macronutrients and The Micronutrients.
Micronutrients: What are they?
Micronutrients are important vitamins and minerals that you require in smaller doses.
Some of the most common micronutrients you should know include:
Magnesium: Plays a role in over 600 cellular processes, including energy production, nervous system function and muscle contraction.
Potassium: This mineral is important for blood pressure control, fluid balance and the function of your muscles and nerves.
Iron: Primarily known for carrying oxygen in the blood, iron also has many other benefits, including improved immune and brain function.
Calcium: An important structural component of bones and teeth, and also a key mineral for your heart, muscles and nervous system.
All Vitamins: The vitamins, from vitamin A to K, play important roles in every organ and cell in your body.
All of the vitamins and minerals are “essential” nutrients, meaning that you must get them from the diet in order to survive.
The daily requirement of each micronutrient varies between individuals. If you eat a real food-based diet that includes plants and animals, then ideally, you should get all the micronutrients your body needs without taking a supplement.
Micronutrients are important vitamins and minerals that play key roles in the maintenance and proper working of your cells and organs.
Know Your Food! The Macronutrients and The Micronutrients.
It's easy to get overwhelmed by the details of what goes on our plates. Read the article below to help plan your perfect diet!
Recommended Read: How To Plan Your Perfect Diet!
And To Sum It All Up
The purpose of this chapter is to achieve a basic understanding of what food is made up of and what each component is responsible for, to empower us to make the right choices when the opportunity arises.
Recommended Reads:
What are macronutrients and micronutrients
