A lesson in nutrition: Macronutrients and Micronutrients

I’ve been learning a TON over the past year about nutrition and it has changed my life in so many ways! For one, I now understand the part that food plays in my health at a much more scientific level and I’m going to share some of this knowledge with you now. I think it’s really important for you to not only understand HOW to eat to maximize your health, but WHY you’re doing it.

Lesson #1: What is a macronutrient?

Macronutrients are foods we consume in the largest quantities within our diet: Protein, Fat, and Carbohydrates. These nutrients provide our bodies energy and aid in daily growth, metabolism and other important bodily functions.

PROTEIN: Protein is comprised of chains of amino acids, there are 20 amino acids total. All must be present for our bodies to build, maintain and repair itself.

Foods that contain all 20 amino acids are considered complete proteins such as eggs, meat and dairy.

Foods that contain some but not all amino acids are considered incomplete proteins such as green plants, nuts, beans and grains. However, you can still obtain all 20 amino acids by combining incomplete proteins together in your diet.

FAT: Although it gets a bad rep, fat is essential to your body’s ability to build body tissue and cells, and aids absorption of certain nutrients. There are good fats and bad fats.

Good fats: Monounsaturated and Polyunsaturated fats that can be found in avocados, nuts and olive oil (to name a few).

Bad fats: Saturated and Trans fats that can be found in meat and processed foods.

CARBOHYDRATES: Our body’s main source of fuel, carbs are broken down and enter the bloodstream as glucose.

Simple carbs provide the quickest source of energy but it is short-lived. They include the various forms of sugar, such as white/brown sugar, dairy and fruit sugar.

Complex carbs take longer to convert into energy and are long-lasting . They are found in vegetables and whole grains such as brown rice.

Lesson #2: What is a micronutrient?

Micronutrients are vitamins and minerals such as vitamins C, A, D, E, K and sodium, zinc, iodine, fluoride, selenium, copper that are required by our bodies for proper system functioning. They are called micronutrients because we only need a tiny amount to stay healthy.

Some of the important functions of micronutrients include bone formation, heart rate regulation and turning blood glucose conversion into energy. They are also important for weight loss.

Micronutrients are available in supplement pill form but occur naturally in fresh produce such as leafy greens, veggies and fruits, which are my recommended source. As you read my blog, you will notice that I refer to food’s macronutrient and micronutrient values frequently.

In 2009, Whole Foods partnered with nutrition expert Dr. Joel Fuhrman to develop the ANDI score (Aggregate Nutrient Density Index). The ANDI score provides a measurement of the nutrient density of a food on a scale from 1 to 1000 for easy shopping and is found here:

http://www.wholefoodsmarket.com/healthy-eating/health-starts-here/resources-and-tools/top-ten-andi-scores

NOTE: If you feel that you may be deficient in any of these nutrients, please consult your health care professional before adding any supplement regimen

I hope this has been helpful! If you have any questions about the information I have provided or want further guidance on how to enhance your meals, please leave me a note in the comments section or email me at snposman@gmail.com.

Xo Saranna