What are macronutrients and how to eat a balanced diet?

Most of the caloric intake we need in our daily lives comes from these foods, which are essential to provide the energy needed to promote growth, repair and build organic structures or regulate metabolic processes. Let’s look at their qualities and why they are so important.

Carbohydrates

They make up the bulk of our food and are the main source of energy. Once they enter the body, they are converted into glucose and perform various functions, such as supporting brain and muscle activity or digestion.

Simple carbs have a sweet taste and are quickly absorbed; naturally they are found in fruit and dairy products, but they are also found in pasta, white bread and sugar. Their consumption should be moderated, as they cause blood sugar spikes and can lead to long-term problems.

Complexes, on the other hand, take longer to digest and are found in foods such as vegetables, pasta and wholemeal bread, rice and legumes. Opt for this type of carbohydrate if you want to lose weight.

Proteins

If you are trying to gain muscle mass, you will know that you should follow a protein-rich diet. They are essential for the growth and repair of body tissues. Their consumption is essential because they provide us with amino acids, substances necessary for the body but which we do not generate naturally.

Proteins are found in foods of animal origin such as meat, fish, eggs, or dairy. They can also be found in plant-based options such as legumes, soybeans, nuts, etc. If you are a vegetarian, we recommend that you consult a specialist to make sure you get all the nutrients you need.

Fats

Fats perform various functions such as providing energy, surrounding vital organs as a protective layer or regulating body temperature. We know they have a bad reputation, but fats are essential for the proper functioning of our body. The key is to choose healthy, plant-based options, such as olive oil, avocado, olives or nuts.

How to take a balanced diet

As a reference, I suggest you follow the following ratio when preparing your meals: 40-50% carbohydrates (reduce the percentage if you’re trying to lose weight), 15-25% protein and 25-30% healthy fats.

Looking for recipe ideas? Here is a list of balanced dishes full of macronutrients:

● Bowl of quinoa, seasoned chicken and avocado.

● Salad with chickpeas, cherry tomatoes, olives and vinaigrette.

● Grilled turkey with sweet potato puree.

● Baked salmon with mullet asparagus and roasted potatoes.

● Oriental tofu and broccoli with brown rice.

Do any of them cheer you up? You will see that eating healthy is possible and delicious!