“Macronutrients are the nutritive components of food that the body needs for energyand to maintain the body’s structure and systems,” says MD Anderson Wellness Dietitian Lindsey Wohlford.
Macronutrients are as follows: carbohydrate, protein and fat.
Carbohydrates provide energy for the central nervous system and our body and muscles during exercise and movement.
Best sources for carbs are: dairy, whole grains, vegetables, fruit, beans, lentils and beans.
Carbs to limit are: refined flour such as crackers, breads, cookies, cakes, cereals.
Protein is an important building block of bones, muscles, cartilage and skin. In fact, our hair and nails are mostly protein.
Our bodies also use protein to repair tissue, regulate hormones, make enzymes, which aids in digesting food. Red blood cells contain a protein compound that spreads oxygen throughout the body, which helps supply the entire body with nutrients it needs.
Best sources for protein are: lentils, beans (black, pinto, kidney), soy products (edamame, tofu, tempeh, soy milk), nuts, seeds, nut butters, whole grains (quinoa, oats, brown rice), animal protein (meat, poultry, fish, seafood, dairy).
Proteins to avoid are: processed meat such as bacon, hot dogs and lunch meats.
Fat helps the body absorb vitamins A, D and E as these vitamins can only be absorbed with the help of fats.
Fat also gives our body energy, protects our organs, supports cell growth and keeps cholesterol and blood pressure under control.
About 20-35% of your total daily calories should come from fat, with less than 10% of total daily calories from saturated fat.
Best sources for unsaturated fats are: vegetable oils (olive, canola, avocado), fatty fish (salmon, fresh tuna, sardines), avocado, flax seeds, chia seeds, olives, nuts, seeds and nut/seed butters.
Saturated fats to avoid are: coconut and palm kernel oil, butter, cream cheese, full- fat dairy products, fat on meats and poultry, fried food, packaged baked goods, cookies, icings and microwave popcorn.
What’s surprising is that coconut oil is often advertised as a healthy option, however 82% of it is unsaturated fat. In 2017 the American Heart Association said there was no evidence it has any specific health benefits. "It might be better than saturated fat from animal sources, but should not be a daily source of your fat," says Malik. "Use it sparingly, if at all."
What are micronutrients and why are they important?
Micronutrients are vitamins and minerals needed by the body in very small amounts. However, their impact on a body’s health are critical, and deficiency in any of them can cause severe and even life-threatening conditions. They perform a range of functions, including enabling the body to produce enzymes, hormones and other substances needed for normal growth and development. – World Health Organization
It is always wiser to follow a healthy diet rather than pop a handful of pills to get the most important micronutrients such as – vitamin B6, vitamin C, vitamin E, vitamin D, vitamin A, iron, magnesium, and zinc. These micronutrients play an important role in maintaining immune function.
Here are foods to boost your immune system:
- Vitamin B6 – Chicken, cereals, bananas, pork loin, potatoes with skin
- Vitamin C – Tomatoes, citrus fruit, sweet peppers, broccoli, kiwi fruit
- Vitamin E – Sunflower seeds and oil, almonds, safflower oil, peanut butter
- Vitamin D – Sunlight, fish liver oil, flesh of fatty fish
- Vitamin A – Retinol (liver, dairy, fish), carotenoids (sweet potatoes, carrots, spinach)
- Iron – Oysters, clams, mussels, organ meats, beef, canned sardines, dark chocolate
(at least 45%) - Magnesium – Whole wheat, legumes, nuts, seeds
- Zinc – Oysters, beef shank, Alaskan king crab, turkey (dark meat)
Eating a healthy diet is essential for good health and nutrition. It protects us from many noncommunicable diseases, such as heart disease, diabetes and cancer. So when we take care of our bodies by taking care of our diet, we will feel generally healthier, happier, have more energy, look better and live a lot longer.
