The world of nutrition can be confusing, with countless diets and conflicting advice about what to eat and what to avoid. However, understanding the basics of macronutrients and how they function in our bodies is a great step towards developing a healthier relationship with food and making informed choices. Macronutrients, often referred to as macros, are the three primary types of nutrients that our bodies require in relatively large amounts: protein, carbohydrates, and fats. Each of these macros plays a unique and essential role in maintaining overall health and keeping our bodies functioning optimally.

Protein is crucial for repairing and building body tissues, tendons, and skin and is particularly important for those looking to build muscle mass. High-quality protein sources include lean meats, poultry, fish, eggs, dairy, and plant-based options like quinoa, tofu, and beans. Aim to include a source of protein at every meal to support muscle health and satiety.

Carbohydrates are our body’s primary source of energy and come in two main forms: simple and complex. Simple carbs are found in sugary foods and drinks and should be limited as they can cause blood sugar spikes and crashes. Complex carbs, on the other hand, include whole grains, fruits, vegetables, and legumes, which provide sustained energy and essential nutrients. Carbohydrates are particularly important for active individuals as they replenish glycogen stores and provide the body with the fuel it needs to perform physical activities.

Fats often get a bad rap, but they are essential for absorbing certain vitamins, maintaining cell health, and providing a concentrated source of energy. There are various types of fats, including saturated, unsaturated, and trans fats. Saturated fats, found in animal products and some plant-based oils, should be consumed in moderation, while trans fats, often present in fried foods and processed snacks, should be limited as much as possible. Unsaturated fats, like those in avocado, olive oil, nuts, and seeds, are considered the healthiest and can help lower cholesterol levels when consumed in moderation.