There are 3 main macronutrients which we need to consume, Carbohydrates, Protein and Fats. Each have different effects on our bodies but are all required on a daily basis, although it is pretty much impossible not to!

Carbohydrates
Carbohydrates come as two different types, simple carbs and complex carbs. Simple carbs are absorbed quicker than complex carbs, so you may have heard complex carbs referred to as slow release carbs.

Simple carbs are found naturally in things like milk, and fruits, as well as processed foods such as white bread, sweets and fizzy drinks. Whereas complex carbs are found in things like sweet potato, brown rice and most vegetables,

Contrary to popular belief, carbs don't make you gain fat. What does is eating more than what our body requires, so there is no need to start on a low carb diet! Carbs are needed for functioning of the nervous system, kidneys, muscles and are essential for healthy brain function. They also contain fibre which is important for digestion.

Protein
Protein is responsible for the repairing of tissues such as muscles, nails and hair as well as being important for hormones and the immune system. Therefore it is essential, particularly for those wanting to gain muscle.

The body breaks down protein into amino acids, all the essential amino acids are found in what is considered complete protein sources, such as eggs, fish and chicken. Therefore, meat is considered to be the main source of protein, however if you are vegan or vegetarian, don't worry, quinoa, beans, chickpeas and nuts are also great sources of protein, as well as tofu and quorn. You will however, have to consume much larger quantities to get your required protein intake.

Fats
Fat is not bad for you, overconsumption can be, but only in circumstances where overconsumption has occurred over a long period of time. Every now and again still isn't good for you, but is unlikely to make you suddenly unwell before anyone starts to panic! There are 3 types of fats, saturated, monounsaturated and polyunsaturated fats, all of which have different benefits and come from different sources.

Saturated fats come mostly from animal products, butter, cheese and cream. They create cholesterol and testosterone which helps build muscle and reduce body fat. As long as you are healthy and stick to a good diet, your liver will produce less cholesterol when you eat more of it, so there is also nothing to worry about here, despite the bad reputation it seems to have nowadays.

Monounsaturated fats are the good fats! They are found in nuts such as cashews and peanuts, avocados and oils. They are definitely the fats which you want to include adequate amounts of in your diet as they are very healthy for you heart.

Polyunsaturated fats include omega-3, omega-6 and omega-9. Your body cannot product these itself, so it is essential that they are included in your diet as they have anti-inflammatory properties. These are found in oily fish such as salmon and mackerel as well as flax and chia seeds.

Beth x


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