I always try to balance my meals, not necessary counting silly calories as we are taught to do but instead looking at the macronutrient content. Each of our body's macro requirements is different, but this also depends on whether you are trying to lose or gain weight, or bulk up.
Hence, my meals tend to be quite filling and balanced in their macronutrient content. In this blog, I simply explain to help you understand the importance of balancing the protein, carb, and fat content in your diet. I also try to help you understand why you should be prioritising the macros over calories while learning and discovering the right sources for each macronutrient.
What is a calorie?
A calorie is a unit of energy, essential for the human body and health. Our body needs calories to survive, and without energy, our cells would die. The key is in eating the right amount of calories and from the right sources. Each one of us requires a different amount of energy per day depending on our age, size, gender, activity level and goal.
What is a nutrient?
Our bodies are constantly active, even while at rest. We move, we think and we breathe, non-stop. To fuel all of these activities we need chemical substances called nutrients. These nutrients are found in food and provide the energy we need. The key here is to eat the right fuel foods
What are micronutrients?
Macros – macronutrients are required in larger amounts, and are nutrients that our bodies need to create energy in order to fuel our daily activities. They are what makes the caloric content of a food, and the caloric combination of the macros is where that mysterious overall number of calories (the 'daily allowance') comes from.
Macronutrients are:
- protein
- carbohydrates
- fat
PROTEIN
1g of protein equals 4 calories
Proteins are made of amino acids, which function as building blocks for cells. Cells need protein to grow and to repair themselves. Your body also uses protein to make enzymes, hormones, and other body chemicals. It is an important building block for bones, muscles, cartilage, skin, and blood.
Protein sources:
- almonds (peanuts)
- oats
- broccoli
- quinoa
- lentils and beans
- tempeh
- tofu
~ 3/4 cup tempeh: 333 calories = 15.9 g carbs, 19.4 g fat, 30.9 g protein
~ 3/4 block of firm tofu: 311 calories = 6.8 g carbs, 19.9 g fat, 33.7 g protein
~ 100g cooked kidney beans: 127 calories = 22.8 g carbs, 0.5 g fat, 8.7 g protein
~ 3/4 block of firm tofu: 311 calories = 6.8 g carbs, 19.9 g fat, 33.7 g protein
~ 100g cooked kidney beans: 127 calories = 22.8 g carbs, 0.5 g fat, 8.7 g protein
1g of carbs equals 4 calories
Carbohydrates are foods that get converted into glucose (sugar), in our bodies during digestion. Although glucose is a form of sugar it is also our main source of fuel. Other fuel sources (from fat or protein) are not as efficient as carbohydrates to produce energy.
Simple carbohydrates – the ‘bad’ carbs are what you want to avoid: sugary foods such as processed sugar, baked goods, commercial cereals, cookies, honey, and dairy products.
Complex carbohydrates – the ‘good’ carbs’ that you do want to include in your diet, are:
- grains (amaranth, barley, quinoa, millet, couscous, rye, buckwheat)
- starchy vegetables (corn, peas, white and sweet potatoes, squash)
- wholewheat bread
- brown rice
- oats
- chickpeas
- beans
- lentils
~ 2 medium baked sweet potatoes: 200 calories = 46 g carbs, 0.3 g fat, 4.5 g protein
~ 1-1/2 medium baked potato: 241 calories = 54.9 g carbs, 0.3 g fat, 6.5 g protein
~ 1-3/4 cup of cooked oatmeal: 291 calories = 49.1 g carbs, 6.2 g fat, 10.4 g protein
~ 1-1/4 cup cooked quinoa: 278 calories = 49.3 g carbs, 4.4 g fat, 10.2 g protein
~ 1 cup cooked brown rice: 216 calories = 44.8 g carbs, 1.8 g fat, 5 g protein
~ 1-1/2 medium baked potato: 241 calories = 54.9 g carbs, 0.3 g fat, 6.5 g protein
~ 1-3/4 cup of cooked oatmeal: 291 calories = 49.1 g carbs, 6.2 g fat, 10.4 g protein
~ 1-1/4 cup cooked quinoa: 278 calories = 49.3 g carbs, 4.4 g fat, 10.2 g protein
~ 1 cup cooked brown rice: 216 calories = 44.8 g carbs, 1.8 g fat, 5 g protein
FAT
1g of fat equals 9 calories
Fat Sources:
- avocados
- flaxseeds
- walnuts
- canola oil
- soybean
- vegetable oils (sunflower, walnut, and corn oils)
- coconut oil
~ 1/4 cup of cashews: 314 calories = 17.1 g carbs, 25 g fat, 10.3 g protein
~ 3/4 avocado: 241 calories = 12.9 g carbs, 22.1 g fat, 3 g protein
~ 2 tbsp peanut butter: 210 calories = 6 g carbs, 16 g fat, 7 g protein
~ 1-1/2 tbsp olive oil: 180 calories = 0 g carbs, 21 g fat, 0 g protein
~ 1/2 cup almonds: 275 calories = 9.4 g carbs, 24.1 g fat, 10.1 g protein
~ 3/4 avocado: 241 calories = 12.9 g carbs, 22.1 g fat, 3 g protein
~ 2 tbsp peanut butter: 210 calories = 6 g carbs, 16 g fat, 7 g protein
~ 1-1/2 tbsp olive oil: 180 calories = 0 g carbs, 21 g fat, 0 g protein
~ 1/2 cup almonds: 275 calories = 9.4 g carbs, 24.1 g fat, 10.1 g protein
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