Many of us struggle with our eating habits mainly because we are not aware of what we are feeding our bodies or some of us may be aware but we lead busy lives and fast food is often more convenient for us. Most processed foods with artificial ingredients do not give our body the nutrients it needs to function properly. Nutrients our bodies need can be broken down into two categories: macronutrients (macros) and micronutrients (micros) .
Eating a well-balanced diet is a great way of getting the macronutrients and micronutrients our body needs. Although you can take a multivitamin to supplement your micronutrients consumption, it is always recommended that you get your nutrients from foods. Here is an article I found that can help you choose the right multivitamin: 5 signs you’ve chosen the right multivitamin. In cases where you have a limited diet due to weight loss goals, then taking a multivitamin may be best for you. I have included examples of food sources below for both macronutrients and micronutrients. This should help you the next time you go grocery shopping!
Macronutrients Nutrients our bodies need in large amounts. | Micronutrients Nutrients our bodies need in small amounts. |
Protein Meat, fish and seafood, eggs, milk and yogurt, beans and lentils, nuts, and soy. | Water soluble vitamins: Vitamin C – Citrus fruits, tomatoes and potatoes Vitamin B – Whole grains, nuts, animal proteins, rice and bananas Folic Acid – leafy vegetables |
Carbs Bread, rice, pasta, oats, potatoes, corn, beans and lentils, milk and yogurt, fruits and other vegetables. | Fat soluble vitamins: Vitamin A – Animal products Vitamin D – dairy milk, fortified cereals, ,egg yolks and salmon Vitamin E – seeds and nuts and vegetable oil Vitamin K – leafy vegetables |
Fats Saturated – meat fat, butter, cooking oils, chips, cookies, cake (These should be limited.) Unsaturated – fish, nuts, avocados, vegetable oils (These should be included in our diet.) | Minerals: Calcium – Dairy milk, green vegetables, legumes Potassium – bananas and cereal Sodium – Salt Iron – Green vegetables, whole grain, nuts and seeds Zinc – Whole grains and dairy milk and Water |
Your macronutrient profile is based on several factors, like height, age, current weight, activity level and fitness goals. First, your daily caloric intake is determined by your goals and activity level and then this number is used to break down your macronutrients.
I take all these factors into consideration when I create your custom nutrition program. Nutrition programs are tailored to your unique fitness goals such as muscle gain, weight loss or maintenance. If you have unique goals to meet or just want to live a healthier lifestyle, click the button below to get started!
