Macronutrients are the nutrients that provide calories (ie energy) to your body. Your body needs them for practically everything you do, whether that's active sports or regulating your metabolism.
Macros can be divided into three groups:
Carbohydrates are the main source of energy for our body. 1 gram of carbohydrates provides 4 kilocalories of energy. There are many carbohydrate-rich products, but it is best to choose slow carbohydrates such as whole grains, oatmeal and semi-grains (such as quinoa and buckwheat). The glucose in these carbohydrates is slowly absorbed by your body, keeping your blood sugar level stable. Vegetables and fruit are also good carbohydrate sources.
Fats are necessary for building cells. In addition, fat is essential for the absorption of many nutrients, such as vitamins A, D and E. Fat is more energy-rich than the other two macronutrients, with 9 calories per gram. As you probably know, there are healthy and unhealthy fats. Healthy options include fatty fish, nuts, avocado, olives, and olive oil. It is better to eat animal fats in moderation.
Proteins are the building blocks of your body. They consist of amino acids, which are necessary to create muscle tissue, for example. Proteins contain 4 calories per gram. They are mainly found in animal products, such as meat, fish, poultry, dairy and eggs. In addition, there are vegetable proteins in, for example, legumes, grains, nuts and soy. The disadvantage of vegetable proteins is that they do not contain all amino acids. By combining,
you still get what you need.
A healthy woman needs about 2,000 kcal per day. To prevent deficiencies, the Nutrition Center recommends the following distribution of macronutrients*:
*This ratio is not ideal for everyone. For example, do you exercise a lot, do you want to lose weight or build muscle? Then a different distribution is needed. On the internet you will find methods with which you can calculate your ideal balance (search for:calculating macros).
Are you getting enough carbohydrates, fats and proteins? You can read that in the January issue of Santé that is now in the shops.
Curious about the nutritional value of products? Look at nevo-online.rivm.nl
Text Annemiek de Gier | Image shutterstock
