This or That

When it comes to cooking, meal prepping, or even eating out, it’s hard to know what’s going to nourish your body and make you feel good!

In Australia, statistics show that 60% of adults obtain poor health literacy, making them 1.5-3x more susceptible to poor health outcomes (Choudhry et al., 2019). This post aims to focus on the importance of macronutrients, and how to use them to improve your health, the next post will focus on calories, and how to use them to reach your fitness goals through a caloric deficit or surplus.

No. 1 Protein

Between 15-30% of energy intake each day should be from protein (Health, 2021) in order to provide benefits such as:

• Elevated thermogenesis, contributing to increased satiety (which can prevent the need to snack throughout the day)
• Increased amount of energy required to metabolise and store protein is higher, increasing fat oxidisation.
• Repairs tissue, meaning consistent weight training or an active lifestyle often requires a higher protein intake.
• Regulates hormones, such as the ones that regulate appetite, alongside female reproductive hormones that control menses, mood and fertility (Gerorgia State University, 2023).
• Aids in the production of antibodies to minimise illness and disease.
• Helps to carry oxygen around the body.

The recommended daily intake of protein is 0.84g/kg and 0.75g/kg for men and women respectively. Some of my favourite protein sources are chicken, tuna, red meat, eggs, yoghurt and protein powder. There are also plenty of plant based options such as tempeh, lentils, edamame, chickpeas and plant-based protein powders.

No. 2 Carbohydrates

Carbohydrates work as your body’s main source of energy throughout the day. They are rapidly broken down as glucose in the bloodstream, for your cells to use for energy. An important note with carbohydrates is that there’s high-GI and low-GI.

High glycemic index (GI) carbohydrates are rapidly absorbed in the bloodstream, providing a quick and steep spike in your blood glucose level. These are ideal for right before, or during a workout as these carbs can be used by muscle cells to lift heavier or run faster. They include: white bread, rice cakes, candies, potatoes, etc.

Low glycemic index (GI) carbohydrates are absorbed into the bloodstream at a slower and flatter rate, which can often keep you feeling fuller for longer. These are ideal following a workout, with a source of protein to repair any tissue damage. Low GI foods include: oats, green vegetables, milk, fruits, etc.

The recommended intake for carbohydrates is 45-65% of your daily energy intake (Health, 2021). So about 225-325grams for the average 2000 calorie diet.

No. 3 Fats

Dietary fats can originate from plants, as through sunflowers, peanuts, avocados, almonds, etc. Alongside animals, such as meat, fish, eggs and milk. Fats, also known as lipids are used as a structural component of our cell membranes. They allow fluidity and permeability of our cells. Our cell membranes are mostly made up of phospholipids, triglycerides and cholesterol, which control the movement of substances in and out of our cells (EUFIC, 2015). Even though carbohydrates are used as our preferred source of energy, if our glycogen stores are depleted, the body then begins to break down fats as our next preferred energy source.

Some other key functions include:

• Maintaining  a consistent internal climate through insulation, which is why people with less fat often feel cold easier (EUFIC, 2015).
• Triacylglycerol assists in the production and regulation of hormones, such as leptin (which controls your appetite).
• Lipids transport the fat-soluble vitamins from our diet, such as vitamin A, D, E, and K, which improves intestinal absorption (LibreTexts, 2016)
• Fats insulate neurons, which are used to transmit electrical impulses, thus improving transmission of nerve signals in the brain and throughout the body.  
• Used to support proper reproductive health in women.
• Regulate cholesterol, blood clotting, and control inflammation in the joints, tissues and bloodstream.

An important note of fats is that they’re classified into “good” and “bad”. The “good” fats include unsaturated fats, such as monounsaturated and polyunsaturated. These lower your risk of diseases through reducing the LDL (bad) cholesterol in your body. Bad cholesterol is what increases risk of heart diseases and strokes (National Heart Foundation of Australia, 2023). Sources of good fats are through: avocados, peanut butter, pumpkin seeds, etc.

The ”bad” fats are called trans-fat, which opposingly increase your risk of disease as they increase your LDL (bad) cholesterol, and lower your HDL (good) cholesterol. These are often found in processed foods such as deep-fried foods, butters, and some deli meats such as sausages.

The other category of fats is saturated fats, these are often found in red meat, butter, cheese, palm oil, etc. They are not as harmful as trans fats, but should still be consumed in moderation.

The World Health Organisation (WHO) recommends 20-35% of daily energy intake to come from fats, with less than 10% from saturated fats, and less than 1% from trans fats (Liu et al., 2017).

Bringing it together:

So, what to takeaway from all of this? Focus on creating your meals with a balance of all three macronutrients to encapsulate the benefits of them all! My current split is 45% carbohydrates, 30% protein, and 25% fats in order to help me achieve my health and fitness goals! Feel free to comment any questions below.