Macros and a balanced diet:
Macros are the different nutrient groups that are present in our foods. There are four main macros that are present in our foods. These include: carbohydrates, fats, proteins and fiber.
Altering the macros in our diet does not make a real difference in the amount of weight we lose, rather it is caloric restriction that leads to weight loss.
However different macro compositions do have an effect on our health conditions such as blood pressure, heart disease and diabetes. That is why it is necessary to understand macros and making the right selection.
A typical balanced diet advised by your dietitian will likely have the macro composition of: carbohydrates 54%, protein 21% and fats 25%.
These are the three macronutrients that are needed by the body for energy. Each of them in right amount is vital for sustainability of life. There is no good or bad food. Only thing that is important is the proper ratio in which you’re taking your macros.
Here are the calorie values of each macro:
- 1 gram of Protein = 4 kilocalories
- 1 gram of Carbohydrates = 4 kilocalories
- 1 gram of Fat = 9 kilocalories
A good healthy diet is important for our health and can help us feel our best. No single food contains all the essential nutrients body needs to stay active. To have all the nutrients you need to have a combination of variety of foods in right portions, in order to maintain healthy body weight and stay active.
The key to a healthy diet is to have a balance of calories and your macros (carbs, proteins and fats), so that you can balance your energy intake with amount of energy you use. To have a healthy balanced diet, you need to have foods and drinks from all five groups in proper portions, so that you can get all the nutrients from the diet without depriving yourself from healthy food options.
My plate: My plate is a food model that is used worldwide. It tells you how you can manage your all food groups within one meal in right portions.
Fruits: focus on whole fruits. Eat seasonally. Keep fruits in your reach and take a piece when you need a snack.
Vegetables: vary your veggies by adding a new vegetable to your meal every day. Add color to your salads like carrots, shredded red cabbage, or green beans to make it appealing.
Grains: make half of your grains, whole grains. Use whole wheat flour, breads, whole grain pasta to have the fiber in your diet. Ready to eat whole grain cereals are a good option for breakfast.
Protein: vary your protein routine. You can use eggs, poultry, meat and fish in your daily routine.
Dairy: consume low fat milk or low-fat yogurt. You can make fruit smoothies or take yogurt as it is in breakfast, mixed in fruits or cereals. Add 8oz milk to every milk can be easy to achieve your daily dairy portions.
Proteins: Proteins are building blocks of the body. They’re essential to build muscle mass. You can get protein from animal and plant sources. Proteins can be important if you want to gain weight or improve muscle mass. You can get proteins from eggs, poultry, beef, mutton, fish, legumes, beans, milk, seeds and nuts. An average adult needs about 50-60 gm of protein daily.
Carbohydrates:Carbohydrates are one of the mostly consumed macro in our diets. Carbohydrates are the sugars, starches and fibers found in cereals, fruits, vegetables and dairy products. It is important to healthy life. It should not be restricted as it is in most of the trendy diets. Carbohydrates provides basic fuel to the body. Therefore, it should be taken in right proportions to lose or maintain weight.
Fats: Fats are important part of healthy diet. It is an essential source of energy. They serve both structural and metabolic functions in body. Fat helps our body to store, circulate and absorb vitamins A, D E and K. Small amount of fat is important for healthy diet. Too much fat is unhealthy.
Unsaturated fats (Good fat) These help to reduce the risk of heart disease and lower cholesterol levels, Omega 3 fats are found in fish and fish oils. Other sources include olive and canola oil, avocados, nuts like almond and cashews.
Saturated fats (bad fats) These fats are solids at room temperature. Eating greater amounts can lead to increased risk of heart disease and high blood cholesterol levels. Sources include, butter, cream, full fat milk, cheese, fatty cuts of beef, palm oil, coconut oil, bakery items.
Cholesterol Cholesterol in food is less important than eating less saturated and transfats. Cholesterol in food has only small effect on LDLs in blood. Egg is the main source of dietary cholesterol and it has very little effect on blood cholesterol, therefore it is safe to eat eggs.
Trans fats Artificial trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils making them more solid. Primary dietary source of Trans fats is processed food
Get the right Advice:
Talk to your dietitian to know the right amount and right kind of fat that you require. Macro diet is simply a conscious effort to control your diet. You simply have to make a log of your diet throughout a week and you can easily track where you are making a mistake. If you eat fewer calories than you burn, you will likely to lose weight. There is no single diet that works for everyone, therefore you should always see a dietitian for individualized advice. Macro diet focuses on eating as healthy as possible and enjoying unhealthy treats once in a while. You do not need to have diet app all the time. All you need to find is a right balance that works for you.
How can I have an obesity check-up?
Please call our coordinator at 03180855520 to get an appointment for an obesity check-up.
Our team will check your BMI, perform a body composition analysis, then take a detailed medical, nutritional and psychological assessment to give you a complete report on your health and areas of improvements. Our team will give you a variety of different treatment options and help you chose the treatment that best suits your condition.