Macronutrients: The Key Components of Your Diet

In this era, where everyone is a Health freak, it is essential to understand the basics of Nutrition. Most of us pay attention to how many calories we consume rather than what we eat. The important thing is to look behind the scenes at which components make these calories- macronutrients

1. Understanding macronutrients:

To perform our daily functions and endure life, our body requires essential nutrients in large amounts which are called macronutrients also known as macros. These macronutrients are used as essential raw materials to improve the body functions. The major factors which differentiate macronutrients from micronutrients are their role in providing energy, their abundance in our diet and their role as a backbone of our dietary needs.
There are three main macronutrients called
· Carbohydrates
· proteins
· fats

All three play an important role in the overall health of the body’s health. All the macronutrients are important and essential for our body’s well-being. Our body can not produce some macronutrients that are called essential macronutrients. Which can be taken through the diet to fulfil our body’s requirements.

2. Role of Macronutrients:

Each and every macronutrient plays an important role in supporting body functions and well-being. There are three main macronutrients called carbohydrates, proteins and fat. All three play an important role in overall body’s health

·   Energy provision

Macronutrients play an important role in providing energy to our body by providing calories through our diet. Basically, calories are the measuring unit of energy. These calories are needed for providing  energy to our cells and making our metabolism run smoothly. All three macronutrients (Carbohydrates, proteins and fats) break down during the digestion of food and convert into the energy like ATP which our cells use for proper functioning.

·   Building Blocks

Macronutrients used as a building block other than providing energy. Macronutrients are vitally important in the processes like growth, development, tissue repair, maintenance of body organs and the most important in the production of hormones and enzymes. Particularly, proteins play a crucial part in muscle building process and tissue production and repair ( healing).

·   Hormones and Enzymes Regulation:

Hormones act as chemical messengers which play critical roles in different body processes like body metabolism, change in mood and reproductive roles in males and females. Specifically, hormone synthesis and hormone regulation depend upon the Fat content in the body. Protein have special role in enzyme synthesis as enzymes are proteins in nature, which help the body in molecules transportation, cellular repair, digestion and metabolism.

·   Brain functioning:

The foremost source of the brain’s fuel is glucose which is the simplest sugar in the body, derived from carbohydrates. Carbohydrates as a brain fuel helps to improve brain concentration, brain functioning like memory and cognitive function of the brain.

·   Weight Management:

The fullness felt in our body depends upon all three macronutrients ( carbohydrates, protein and fat). The well-balanced diet including all the three macros supports the major goal of weight management ( weight gain or weight loss). Specifically, protein and fiber (present in our food) control overeating by providing the feeling of fullness in the body.

3. Incorporation of Macronutrients in diet

There is no hard and fast rule or formula to incorporate the macronutrients in your diet. The only thing which matters is the balance of all the three macronutrients.
Here are some tips which help you to balance dietary needs:
· Whole foods
Try to choose whole foods rather than processed foods because whole foods are rich in nutrients and provide a balanced nutrition. If you want to cook food, try to make it minimally processed so that the nutrients in that food can not be lost. 
·  Incorporation of protein
Make sure to add protein rich foods in each meal which will result in the production and maintenance of body muscles and ultimately growth and development. It will also help in the satiety process ( the feeling of fullness).
· Healthy Fats
Make sure to use unsaturated fats( good for health) and limit saturated and trans fats in your diet ( bad fats).
·   Complex Carbohydrates
Always choose whole grains, whole fruits and vegetables which contain complex carbohydrates.Avoid refined Carbohydrates or processed carbohydrates which are unhealthy for the body.
·   Portion Size
Try to choose your portion size of food wisely because even the healthy foods can cause weight gain or other complications. So, always deeply look into the portion size.
·   Mindful eating
Avoid all the other activities while having your meals like watching TV, using mobile phones. You should have all the concentration on your food and eating. It will help you to avoid overeating and it will ensure that you are consuming the balanced diet, required portion of dietary needs.
·   Adjust individual needs
Everyone needs the required portion of food according to their age, gender, activity levels. So, one person’s requirements may not fulfil the requirements of another person. It depends on the individual’s body needs.
· Professional guidance
If you have any confusion regarding your body needs, balanced diet and portion size. Or you could not make your diet balanced. You should consult health professionals like dietitians. They will help you out with all your queries like meal planning or balanced diet.
·   Experiments and evaluation
Use different carbohydrates, protein and fat ratios and examine which ratio suits your body until you achieve your desired goal and evaluate your performance from time to time.

4.  Myths about Macronutrients:

Regardless of their importance, there are some misunderstandings about macronutrients mentioned below:
·   Carbohydrates cause weight gain
Carbohydrates help in weight management when consumed in a balanced amount. If you use only refined and processed foods only it can cause weight gain and other health hazards. So, choose complex carbohydrates which can help you out in weight management.
 
·   High protein diet destroys kidneys
The fact is if someone has any kidney issues initially you should consult your health professional in this regard. He will guide you about the amount of protein you should take. There is no evidence regarding a high protein diet affecting your kidneys.
·   Fats are unhealthy
There is a myth about fats that all fats are unhealthy for your body and cause different diseases like heart diseases and obesity. All you should have done is to limit saturated and trans fats in your diet. Otherwise, fats are a secondary source of energy after carbohydrates.