A 5-Minute Guide to the 6 Essential Nutrients - Macronutrients
Keeping up with what you're supposed to eat may seem complicated, but there are really only six categories of essential nutrients. Those are the substances you need to get from food because your body can’t produce enough of them on its own.
If you want to simplify healthy eating, focus on the six basics. That means protein, carbohydrates, fats, vitamins, minerals, and water.
Find out what you need to know with this quick guide. We’re going to focus on Macronutrients today so you get a better understanding. All your calories come from three macronutrients, which are protein, carbohydrates, and fats. They give you energy, and you need them in large supplies.
#1 Eat enough protein
The major building block for your body cells and tissues is protein. It helps you increase muscle mass and may boost your metabolism. Good sources include fish, eggs, beans, and dairy products. Even if you’re trying to lose weight, protein is still considered as a must-have nutrient. If you don’t get enough protein, it will slow your speed of losing fat.
#2 Embrace carbohydrates.
For short term energy, your body uses carbohydrates. While low and no carb diets seem popular, it makes more sense to distinguish between refined and unrefined carbohydrates. Load up on vegetables, fruits, and whole grains while avoiding products that are mostly white flour and sugar. If you’re trying to lose weight, then it is good to decrease your intake of carbohydrates, especially refined one.
#3 Choose healthy fats.
Your body needs fats too. They give you longer term energy and help protect your organs. Healthy foods that are high in fat include olive oil, avocados, salmon, and nuts. Fats are never an evil thing, it’s the unhealthy fats that we should avoid. If you don’t get enough fats, you might start to have constipation.
#4 Stay balanced.
How much do you need to eat from each group? Current dietary guidelines recommend that you get about 45 to 65% of your total daily calories from carbohydrates, 20 to 35% from fat, and 10 to 35% from protein. Please note that it refers to calories not the actual visual amount.
Stay tuned and we’ll talk about vitamins, minerals, and water in the next article.