ALL YOU NEED TO KNOW ABOUT MACRO / MICRO NUTRIENTS AND CALORIES

What are Calories?

Today, we want to dive into a bit more of the nitty-gritty behind macronutrients, calories and food alternatives. 

You maybe wondering…

  • What are macros, exactly?  

  • Are they different from calories? 

  • Should you pay attention to calories?

Read below to find out.  

What Are Calories? 
Before we talk about macronutrients, aka “macros,” we have to first talk about calories. 

A calorie is the amount of energy it takes your body to raise 1 gram of water by 1 degree Celsius. 

Put simply, a calorie is a way to measure the energy you need to fuel your body.

You may have “counted calories” before. And for many people, this way of eating can work for a while but it usually does not lead to sustainable, ‘feel good all over’ results. 

Here is why: The simple calories in, calories out equation tells you that if you eat fewer calories than you burn, you will drop weight. 

But there is more to our bodies than energy in and energy out. By eating the right kinds of calories (yep, there are different kinds!) you will not only get amazing results, but you will also learn more about your nutrition, body, and mindset than you thought possible.

What Are Macros?
Macros make up calories.

The three macronutrients are carbohydrates, proteins, and fats.

There are:
4 calories in every gram of carbohydrate,
4 calories in every gram of protein,
9 calories in every gram of fat.

Each macronutrient plays a specific role in your body. This is why you need to look beyond calories so you do not miss out on some of the things that are beneficial for your overall health, wellness, and performance.

Through the next few sections, we are going to share more about protein, fats, and carbohydrates along with lots of places you can find them.

Some of these suggestions may be tougher to come by but we want to make sure you have as many ideas and options in your toolbelt as possible, it is also great knowledge to take with you in the future.

PROTEIN

Protein is found in every part of your body, including your organs, tissues, muscles, and even your hormones. 

Here are a few things to know about dietary protein: 

  1. Protein has the highest thermic effect of food, which is a fancy way of saying that it requires the most energy to digest.

  2. Protein supports lean muscle retention when your goal is to lose body fat and promotes muscle growth when you are trying to get stronger.

  3. Protein keeps your body healthy, strong and in a constant state of repair and renewal so you can bounce back from any physical activity or challenge thrown your way.

Where Can You Find It?
Here are some great protein options:

  • Meats (steak, grass-fed beef, pork, game meat, poultry, eggs)

  • Seafood (salmon, tuna, white fish, scallops, prawns)

  • Legumes (black beans, lentils, peas)

  • Dairy (Greek yogurt or kefir)

  • Beans (black, kidney, pinto)

  • Protein powder (whey and casein)

  • Veggie/soy burgers

  • Bone broth

  • Tofu

Not all protein is created equal. Some are leaner than others, so just make note of that as you consider your day of eating as a whole (and hopefully, plan ahead!). Check out this list of protein sources categorised from leanest to highest fat.

Also, if you prefer to eat a more plant-based diet…
You still get lots of delicious Plant protein based foods.

Protein is also found in dairy products like milk, yogurt, and cheese. Just like vegetables, dairy products are full of important micronutrients.

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DIETARY FATS

Fats are the most caloric of all the macronutrients (remember, 9 calories per gram). Fat is delicious and can improve the texture of most foods.

Guacamole? Olive oil? Mayonnaise? Butter? Mmmmmmm

The Benefits of Dietary Fat
Fats play an imperative role in your ability to survive and thrive. Here are just a few of the amazing things fat does in your body:

  1. Fats facilitate the transportation and absorption of the fat-soluble vitamins A, D, E, and K. 

  2. The omega 3 fatty acids EPA and DHA support cardiovascular health, joint health, and digestion (more on omega-3 fats below). 

  3. Fats slow down the digestion of your food, which helps with satiety and keep you fuller, longer.

Where Can You Find Healthy Fats?

There are different types of fat in the diet:

Saturated Fats - Help to improve HDL to LDL cholesterol ratios and support healthy hormone function in healthy adults.

Monounsaturated Fats (MUFAs) - Decrease LDL (“bad”) cholesterol and support blood sugar stabilisation. Plant sources of MUFAs may reduce blood pressure and risk of heart disease.

Polyunsaturated  Fats (PUFAs) - Omega 3 and Omega 6 fatty acids are the PUFAs you may have heard of. Both are essential fatty acids which means your body can not produce them and you need to get them from your food.

Focus on boosting your Omega 3 intake because Omega 6s are already abundant in the traditional Western Diet. Omega 3 consumption may help lower anxiety, fight inflammation, improve eyesight and support healthy cognitive function. Here is a little insight into where you can get these:

  • Omega 3 - we want this UP

  • Soybeans

  • Walnuts

  • Salmon

  • Mackeral

  • Chia seeds

  • Flax seeds

  • Omega 6 - we want this DOWN

  • Sunflower oil

  • Corn oil

  • Mayonnaise

  • Fried Foods

  • Processed baked goods

Here are some examples of how to vary your fat intake:

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ALL ABOUT CARBOHYDRATES

Carbohydrates, aka carbs, are your body’s preferred source of energy. They are the petrol in your tank and the fuel to your fire. Carbs are mostly stored in your muscles as glycogen and a little bit is stored in your liver too.

Eating carbs in the right proportion will keep your brain and muscles feeling strong and fresh. There are a few major things we love about carbs: 

  1. During training, carbs are the macronutrient that is most readily available for your body as usable energy.

  2. Carbohydrates replenish your depleted glycogen stores after a hard workout and improve recovery.  


Where Can You Find Them?

When most people hear “carbs,” they think pasta, bagels, bread, and cookies. The truth is, carbs are found in many more places. Here are some examples:

*Keep in mind that we are not recommending filling your carb macros with lots of sweets and treats! However, it is extremely helpful to be aware of what is in the treats you may enjoy on occasion and we want to make sure you have LOTS of options at your disposal if you want to get creative.

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