There is no denying that what we eat has a profound impact on our health, and because of this, eating the appropriate quality and quantity of nutrients is essential. You might hear the words “macros” and “micros” thrown around when referring to your diet, but what do they actually mean, and how do they affect us and our health? Both macronutrients and micronutrients are needed in different quantities and serve the body in unique ways, so understanding them is vital to a greater knowledge and appreciation of your diet and health. Keep reading to find out about macro and micro nutrition.
What are macronutrients?
Macronutrients are the main building blocks of food that give the body energy to sustain life. Carbohydrates, Fat and Protein are the three macronutrients, and within each macronutrient there are both healthy types, and types that should be limited in the diet. An example would be refined sugar – which is a carbohydrate but should not be eaten in great quantities.
What are micronutrients?
Micronutrients are the other components in food that provide health benefits. They are most commonly recognised as vitamins and minerals, and tend to be found in higher quantities in fresh fruits, vegetables and lower processed foods. Micronutrients are needed by the body for several functions to work correctly, such as creating new blood cells, maintaining bone strength and boosting immune system health.
How do we know how much protein, carbohydrates and fat we should eat?
Australian guidelines give a guide for energy that should come from each macronutrient: Protein 15-25%; Fat 20-30% and Carbohydrates 45-65%. Specific diets and physical activity levels will alter the balance of what the body needs and can tolerate, but for the general population, it is more important to think about the quality of the macronutrients. For example, seeking to eat complex carbohydrates (whole grains and vegetables) and low saturated fat (olive oil, nuts, lean meats), will most likely deliver better health benefits than obsessing over macronutrient percentages.
Where do calories (kilojoules) come into this?
Energy in Australia is measured in kilojoules, however many people prefer to talk about calories – both measure energy in food. Very simply, the more energy you eat, the more physical activity your body must do to ensure that the excess energy is not stored as fat. Fat is the densest energy source per gram, so it is easy to exceed energy requirements when we have a lot of fat in our diet.
How many kilojoules should we eat a day?
The amount of energy we need to eat in a day depends on several factors, including our gender, weight and physical activity. These factors change our metabolic rate, and the amount of energy our body needs to remain at its current weight. Very generally, an average Australian adult needs approximately 8700 kilojoules per day, but your own circumstances need to be considered if you are specifically counting your energy intake.
Can you explain calorie maintenance and calorie deficit?
Calorie maintenance essentially means eating as much energy as your body is using up in a day, which will result in your weight remaining stable. Calorie deficit is when you are eating less (or doing more activity) which means the body must make up the remaining energy it requires by releasing body fat from its stores to use as energy.
What about fibre?
Fibre is technically a carbohydrate, however our bodies cannot break down the carbohydrate chain for energy, so it is passed through our digestive system. Our gut bacteria break down the different fibres for their food, meaning fibre is an important part of a healthy digestive system. Fibre also delays sugars being absorbed by the body when food is eaten, so a healthy consumption of fibre will improve blood glucose levels and can even reduce weight gain!
Where does alcohol fit into macros?
Alcohol is what could be called empty energy. This is as it provides no nutritional benefit (no micronutrients) and will always be stored as fat with excess consumption, because of the way the body metabolises alcohol. Unfortunately, if alcohol is consumed instead of food to maintain a normal daily kilojoule intake, the body will start to miss out on vital micronutrients and protein and will cause other health issues.
Hopefully now you have more of an understanding on the importance of macro and micronutrients to your health! Check out more of our blog posts here. Keep up to date with our Instagram and Facebook page.
