It’s time to clear up some confusion! I hear this all the time:
“I want to eat healthy, but I don’t know where to start!
It’s all so overwhelming and confusing.
Some news outlets say not to eat [insert food group here], but then others say it’s fine to eat.
Kristen, how do I know what’s right?”
Good question! The amount of information out there IS overwhelming, and it IS confusing. I was confused too, until I went through my Nutritional Therapy training and learned about the science and biology behind nutrition.
I learned that everyone’s body is different and handles foods differently than someone else’s. This is a concept called bioindividuality.
I also learned that everyone’s bodies need a good balance of macronutrients: carbs, fats, and proteins. Of course, the percentages of each will look different for each person (#bioindividuality), which is something I help my clients to figure out.
The important thing to remember, however, is that giving up an entire group of macronutrients is isn’t beneficial when it comes to optimal health, and in fact, can lead to poor health.
When you cut out one of these 3 important groups entirely, you lose out on the important benefits and functions that they help your body to perform. Below, I’ve mapped out all the reasons why we need each macronutrient.
Why do we need to eat carbs?
Carbohydrates are getting beat up a lot lately. When consuming proper forms of carbs, however, they’re amazing for your body.
Carbs:
- Provide fuel for your brain.
- Are a quick-burning source of energy for your muscles.
- Help regulate protein and fat metabolism.
- Provide a source of fiber.
- Fiber – helps with regular elimination of waste – yes, poop!
- Help fight infections along with protein and fat (such as global pandemic viruses!).
- Promote growth of body tissues such as bone and skin (along with protein and fat).
- Lubricate joints (along with protein and fat).
Why do we need to eat fats?
For a while, fats had a bad reputation due to some faulty studies about 50- 60 years ago. People are starting to change their minds about fats now that we’ve got some more recent (and better designed) studies.
Fats:
- Are a slower-burning source of energy for your body.
- Provide fuel for your brain.
- Act as building blocks for cell membranes and hormones.
- Aid in the absorption of the fat-soluble vitamins: Vitamin A, Vitamin D, Vitamin E, and Vitamin K.
- Allow for the proper use of proteins.
- Serve as a protective lining for the organs of our bodies.
- Help regulate energy absorption by slowing the absorption of food.
- Increase satiety.
- Help fight infections along with carbs and protein (such as global pandemic viruses!).
- Promote growth of body tissues such as bone and skin (along with carbs and protein).
- Lubricate joints (along with carbs and protein).
- Make food taste good!
Why do we need to eat protein?
When I say “protein,” I mean mainly animal products. Check out my 3-part series on why eating animal protein is important by clicking here.
Proteins:
- Are the building blocks of your bones, muscles, cartilage, skin and blood. Basically your whole body.
- Form enzymes, antibodies, hemoglobin, and hormones.
- Enzymes – act as the managers and catalysts for all biochemical processes
- Antibodies – help fight infection and destroy foreign invaders
- Hemoglobin – red blood cells deliver oxygen around the body
- Hormones – regulate metabolism and almost every key function of the body
- Build and repair tissues.
- Tissues – comprised of cells that all work together to perform the same function
- Help fight infections along with carbs and fat (such as global pandemic viruses!).
- Promote growth of body tissues such as bone and skin (along with carbs and fat).
- Lubricate joints (along with carbs and fat).
Finding the right combination of macronutrients for each of your meals can depend upon your age, daily activities, and exercise. There’s not a one-size-fits-all set of percentages I can give you, but a good starting point is to aim for the following at each meal:
- 30% of your calories from protein
- 30% of your calories from fat
- 40% of your calories from carbohydrates
Then play around with the percentages to see what combination leaves you feeling your best.
What combo of macronutrients leaves YOU feeling your best? Let me know in the comments below!
Need some examples of healthy foods in each macro category? Check out my next post!