From the moment we wake up, with our alarm telling us what time it is, to tallying daily bills and a million things in between, our days tend to be driven by numbers. Our diets are no exception, with the constant buzz around counting calories one day and milligrams of sodium the next, distracting us from our main focus: macronutrients, those building blocks — protein, carbohydrate and fat — that the body needs to function. Depending on how you decide to consume these basic food elements, you have the potential to go from surviving to thriving.
Here are examples of ways you can make the most of these dietary components:
Carbohydrates are the base of a healthful diet if you opt for fruits, vegetables, whole grains, beans and legumes. Their main job is to deliver glucose, or energy, to our bodies’ cells. Without them our energy levels plummet, which explains why they should make up close to 50 percent or more of our daily caloric intake. Instead of limiting carbs or shunning them altogether, make the best choices — those that provide your body with a bevy of nutrients, at a steady rate, instead of those that flood your body with added sugars, foreign chemicals and extra fat that clogs your arteries or creates insulin resistance, increasing risk for Type 2 diabetes. Not all carbohydrates are created equal, the nutrition profile of a bowl of steel-cut oats topped with fresh fruit, or that of a leafy green salad topped with sweet potatoes, looks much different than the nutrition profile of cream-filled doughnuts, greasy pizza or cheese puffs.
Smart Choices: As a dietitian, I encourage people to build their diets around whole grains, including oats, pasta, brown rice, millet and quinoa; fruits, such as apples, berries and pears; vegetables, especially those with a dark green, red and orange hue; and legumes. Some of your healthiest carbohydrate choices fill multiple roles, also providing protein, fiber and antioxidants.
Putting it On Your Plate: Make healthful carbohydrates the mainstay of your diet by loading your plate generously, trying to fill at least half with fruits and vegetables, while leaving a quarter of your plate for whole grains, and that last quarter for beans and legumes.
Fat is often depicted as a villain or hero. The truth is, like carbohydrates, there are good sources of fat, such as monounsaturated, polyunsaturated fats and omega-3s, all of which you’ll find in favorites like avocadoes, nuts and seeds. These types of fats are capable of lowering blood cholesterol levels and improving heart health. On the opposite end of the spectrum there are saturated fats and trans fats, which remain solid at room temperature — think butter, cheese and hydrogenated oils, usually seen in pastries and fried foods. This family of fats poses real risks to heart health by promoting elevated cholesterol numbers and atherosclerosis.
Smart Choices: Reach for options such as walnuts, cashews, almonds, flaxseeds, chia seeds, hemp seeds, avocadoes and olives. These healthful fats work together to create an optimal ratio of omega-3 and omegea-6-fatty acids, which helps your body fight inflammation.
Putting it On Your Plate: You don’t need a lot of fat to reap the health benefits. Use these healthful fats as a condiment or seasoning for your main meal, instead of as the main entrée. Sprinkle a handful of nuts and seeds on a salad, and blend a few teaspoons of chia seeds into your favorite breakfast smoothie.
Protein is everywhere; it not only makes up muscle, but also bones, hair and places in between, so the fact that it plays an important role in our diet only makes sense. The truth is most people consume plenty of protein without giving it a second thought. You want to get an adequate amount of protein; too much usually translates into gulping protein shakes and gobbling bars that often come with added sugars, fat and calories. Plant-based protein options such as a veggie burger or bean chili have the added advantage of providing not only great protein, but also fiber and antioxidants, acting as a perfect package of energy.
Smart Choices: Lentils, chickpeas, beans and peas; natural soy products, including edamame, tempeh and tofu; grains, particularly steel-cut oats, pasta and brown rice; and leafy greens, especially steamed broccoli, spinach and Brussels sprouts.
Putting it On Your Plate: Aim to get about 10 to 35 percent of your daily total calories from protein — needs will vary based on factors such as age and activity level. This percentage goal is easily met when you fill a quarter of you plate with a protein-rich food source at each meal. And again, a reminder that your favorite grains often double as protein sources, which is why you’ll see similarities in these two sections. For example, a cup of oatmeal offers 10 grams of protein, and if you top it with a serving of almonds, you are already up to 16 grams of protein — it’s that easy!
Over time, the options you choose each day create the health legacy you’ll carry forward. Why not make it a positive one that doesn’t require tedious counting and engaging in a nutrition numbers game?
It’s hard to go wrong if your main focus is to simply fill your plate with a variety of nutrient-packed whole foods.
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Fat, Carbs and Protein: What’s Your Macronutrient Profile? originally appeared on usnews.com
