Macronutrients 101

Macronutrients are the essential nutrients needed to fuel our metabolism and give our bodies energy. There are three macronutrients: protein, fat & carbohydrate, and it’s important to make sure you're consuming all three macronutrients in the right proportions to ensure you're eating a balanced diet.

CARBOHYDRATES

• Function: Provides our bodies with energy and our brains with fuel.
• Amount: 45-65% of your daily calorie intake.
• Good Sources: Fruit, brown rice, oatmeal, whole grain breads & cereals.
• We like: Ezekiel Sprouted Grain Bread & Nature’s Path Heritage Flake Cereal.

PROTEIN

• Function: Muscle growth, tissue repair, proper immune & hormone function.
• Amount: 15-35% of your daily calorie intake.
• Good Sources: Egg whites, fish, lean meat, legumes, nuts, soy & low-fat dairy products.
• We like: Laughing Cow Cheese Wedges, Chickpeas & Skinless Chicken.

FAT

• Function: Supplies essential fatty acids for growth, healthy skin, vitamin absorption & regulation of bodily functions.
• Amount: 20-35% of your daily calorie intake.
• Good Sources: Unsaturated fats: nuts, seeds, avocados, fish & olive oil. Saturated fats (mainly from animal products) should be eaten in moderation and Trans fats are toxic and should be avoided.
• We like: Raw Almonds & Wild Salmon.

As you can see, all three macronutrients contribute to keeping our bodies healthy. Include some in every meal you eat throughout the day. Here are some examples:

Breakfast:

• Egg white & vegetable omelet

Snacks:

• Morning - Greek yogurt & mixed berries
• Afternoon -  Cherry tomatoes, Ak-Mak crackers & string cheese

Lunch:

• Turkey sandwich on Ezekiel bread with mustard, tomato & raw veggies

Dinner:

• Brown rice with baked salmon & stir-fried veggies