We are a third of the way into the year, and people still seem to be sticking to their wellness goals. More and more, we are seeing people pushing to embrace a whole-food forward diet. However, at first, it can seem incredibly overwhelming to try and understand what really makes up a “healthy” diet. With the numerous diet fads out there, the wellness world can seem very daunting.
Not to worry, we are here to help! Have you ever heard of macronutrients? Macronutrients identify the different nutritive components that one’s body needs to maintain its systems, structure, energy, and overall composition. Carbohydrates, fats, and protein are the three main macronutrients. In order to achieve a well-balanced diet, a person should be consuming all three of these different macronutrients consistently throughout their day. While there are several other nutrients that also make up a healthy diet, today, we are just going to focus on the macronutrients and how to help your body best absorb their benefits.
What Are Carbohydrates and Why Should They Be Celebrated Rather Than Feared?
All of the different macronutrients can be found in a variety of healthy and unhealthy food, but for some reason carbohydrates seem to get the worst reputation for one’s health. Sugar, starches, and fiber are the most common forms of carbohydrates.
What Do They Do?
Carbohydrates are your body’s main source of energy. They help to fuel important parts of your body including your kidneys, central nervous system, and brain – to name a few. The different types of carbohydrates target different aspects of your health. For example, fiber is known to help your body properly digest the foods you consume and can make you feel full for longer. Fiber is also crucial in avoiding certain digestive complications such as constipation.
Why Are They Sometimes Seen As Bad?
Carbohydrates have gotten a bad reputation due to their alter ego known as refined or “simple” carbohydrates; these are carbohydrates that have been stripped of all the beneficial aspects of carbohydrates. White bread, pizza dough, and pastries (for the most part) are examples of simple carbohydrates. However, even these foods if eaten in very small amounts and on rare occasions will not cause detrimental effects to your health.
What Are Some Beneficial Carbohydrates to Add to Your Diet?
The healthiest form of carbohydrates that a person can consume are going to be any minimally or completely unprocessed vegetables, whole grains, and beans. Old fashioned oats are a whole grain that can make a very easy and nutritious weekday breakfast. Whole wheat bread is also a great option and can be used in a versatile way in the kitchen. Make sure to read the ingredient list on any of these products to ensure they do not contain any added sugars or preservatives. Beans are a secret powerhouse when it comes to your carbohydrate intake and they also have a long shelf-life making it a budget-friendly option for those who are looking to not break the bank. Lastly, do not forget about the power of fruit! Fruit is nature’s candy, and gives you that fuel you need to keep going. Instead of reaching for a bag of chips to cure the midday hunger, try eating an orange or banana instead.
Take note of how your body’s energy levels react to the incorporation of carbohydrates in your diet. All in all, carbohydrate intake is very crucial for your body’s health and simply requires awareness of the types of carbohydrates you are consuming.
Breaking Down Different Fats That Can Benefit Your Health Goals
While fats are not usually as scrutinized as carbohydrates, people are sometimes still wary to add it to their diet. The fats you consume help to insulate your organs and support your cell membrane. Monounsaturated and polyunsaturated fats are recommended above all else. Saturated and trans fats are going to be the ones that we want to avoid and these are generally found in cured meats, processed foods, and certain dairy products. Here are some of the foods we recommend including in your diet to increase your intake of healthy fats:
- Fatty Fish is a wonderful option as it contains a polyunsaturated fat called omega-3 fatty acids. Salmon, tuna, and sardines are especially a great option and can help bulk up just about any meal!
- Chia Seeds are small but mighty! They can be added to your water for easier consumption – this way of consumption can also help to boost your overall digestive system.
- Avocado is not only a must-have for some quick avocado toast, but truly can help you reach your macro goals. Whip up some quick guacamole to enjoy this fat-filled ingredient.
- Nuts come in abundance meaning it will last long on your pantry shelf and can help lighten up any meal. These can be used in salads as an added crunch or in breakfast yogurt bowls.
The Importance of Protein and How Supplements Can Support Your Healthy Diet
Proteins actually get the easiest reputation out of them all and high-protein consumption is actually trending in the wellness world right now. Protein is used to help build and repair the muscles in your body. Here are some ingredients you can include in your diet to increase your protein intake:
- Lean Meats and Poultry are hearty options that will add volume to your meal and high levels of protein. Chicken breast is a great option as it usually can be purchased in large packages and has little to no fat content.
- Eggs are an easy way to add protein to any meal. Due to the various ways eggs can be cooked, they are a wonderful staple to have in your fridge and can really come in handy when you are in a time crunch. Leaving some hard-boiled eggs in your fridge can be an especially easy way to get some protein in on-the-go
- Lentils are both high in protein and fiber making it a double threat and is easy to add to any meal.