As mentioned the three major categories of every diet consists of carbohydrates, fats, and proteins that make up macronutrients. Maintaining proper balance of macronutrients and consuming healthy types of each is important to controlling health, these key elements provide raw materials for energy, hormone, enzyme production, and the basic building blocks for every form of tissue in the body. In terms of calories fats are higher per gram serving key roles in the nervous system and cardiovascular health. Water is sometimes included as a macronutrient as it is just as essential in the daily diet as the other three types.
Carbohydrates are the most accessible and easiest to process as source of energy for the body that is readily available. Its compounds can be broken down by the body into glucose and glycogen that serve as energetic purposes within the body. Carbs can be classed as complex or simple based on how easy they are to break down within the body. Simple sugars can be broken down quickly causing spike in blood sugar; these can be found in snacks, white bread, and processed foods. Complex carbs take longer to breakdown resulting in healthier metabolism and better control of energy production which can be found in beans, pulses, fruit, sweet potatoes, bananas, starchy vegetables, chickpeas, buckwheat, quinoa, broccoli, carrots, cauliflower, and other regular vegetables.
Proteins are building blocks of muscles and contain essential components the body needs to synthesize new muscle tissue and amino acids. The body needs some amino acids it is unable to make for itself and they must be gained through diet. Vegetable and animal proteins differ in the sense that few vegetable proteins are complete protein possessing all 9 essential amino acids while complete proteins are more available in animal proteins. To get all the protein and amino acids required eating a variety of foods is recommended such as eggs and low fat dairy; nut butter, almonds, and peanuts; lean meats; shellfish, oily fish, seafood, and shrimp; soybean products, tofu, and tempeh.
Fats are a controversial subject and in terms of macronutrients it is not an exception. Most people think fats are bad, and some are, but some fats within limits are part of overall health and help to regulate the nervous system, balance the cardiovascular system, protect skin and hair health, and ensure proper hormone production. The key is to increase levels of monounsaturated and polyunsaturated fats along with omega-3 and omega-6 fats while decreasing levels of bad fats such as trans fats and saturated fats. Great sources of more healthy fats can be found in avocados, almonds, walnuts, pistachios, peanuts, salmon, flaxseed, and olive oil.
Percentages of these 3 nutrient groups may fluctuate depending on fitness goals, too far in any one direction is not recommended. Extreme diets include reducing one of these categories completely such as low carb or low fat diets. There are good aspects to all of the macronutrient categories, the key is to choose the right foods. Healthy balanced diets and active lifestyle choices can go a long way to contributing to a happy and healthy life.
