Add spinach to eggs, try a collard green wrap sandwich, add cabbage in a stir-fry. Quick Tips to Incorporate Micronutrientsįuel your body and enhance your meals with micronutrient-rich, wholesome foods packed with vitamins and trace elements such as iron, zinc, fluoride, selenium, copper, chromium, iodine, and manganese. The powerful antioxidant benefits may even help our bodies fight disease, some cancers, Alzheimer's, and heart disease. Eating healthy meals that incorporate foods with essential micronutrients is the best way to fuel your body. The greatest source of micronutrients comes from high-quality whole grains, proteins, fruits, and vegetables. Therefore, when we pack our meals with nutrient-dense food, the micronutrients we consume can improve our health and our skin by providing vital vitamins and minerals that are crucial for our body’s ability to function at its best. We must obtain micronutrients from quality foods because our bodies cannot produce them. They help ensure that things like our brain, immune system, muscles, bones, heart, and skin -among many other parts of our body - are working well and protecting our overall health. They help us produce energy and support all of the vital processes that occur in our bodies. Micronutrients are essential vitamins, minerals, and biochemicals our bodies need for proper growth and function. Healthy proteins include nuts, seeds, legumes, olives, avocados, fatty fish, and eggs. Nutritionists recommend 10-35% of your diet should come from protein. When you eat protein, it is broken down into amino acids, which help build muscle and regular immune function. Protein helps support a healthy immune system, repair and regenerate tissues and cells, and manufacture hormones. Healthy fats include oils (coconut), avocados, nuts, and eggs. Nutritionists recommend that fat makes up 20-35% of your food consumption. It has also been shown to lower the risk of heart disease and stroke. Fatįat is critical for your overall health, as it supports brain development, overall cell function, organ protection, and vitamin absorption. Healthy carbohydrates include whole grains, root vegetables, leafy greens, and fiber-rich fruits like apples, pears, and bananas. Nutritionists recommend that carbohydrates make up about 35-65% of your diet. Carbohydrates are small chains of sugar molecules that break down into glucose. CarbohydratesĬarbohydrates provide the body with energy. Everyone has their own specific individual needs that vary from one person to the next. Nutritionists recommend balancing your macronutrient intake, with a mix of each. Each one is needed in large amounts to support your health and wellbeing. Macronutrients are divided into three categories: fats, proteins, and carbohydrates. Micronutrients are nutrients your body needs in smaller quantities.These are fats, proteins, and carbohydrates. Macronutrients are nutrients your body needs in large quantities.Nutrition experts have divided nutrients - things like proteins, fats, vitamins, and minerals - into two categories: Keep reading to see why each macronutrient is important for weight loss.Nutrients are defined as “a substance that provides nourishment essential for growth and the maintenance of life.” It comes from the Latin word nutrient meaning “nourishing.” Thinking about food from a nutrient-based perspective offers a thoughtful way of looking at food choices.įor example, building a diet around nutrient-rich foods that satisfy a macronutrient balance and that work for you, and trying different foods with a variety of micronutrients, can be a healthy and enjoyable way to eat and experience new foods. You can always meet with a registered dietitian to get a more individualized plan for you. Maybe you're training for a half marathon and need more carbs, or maybe you have an injury that's keeping you more sedentary, so you need to decrease your carbs. No meticulous measuring or weighing - just use your plate as the guide! You can always tweak this macro breakdown to suit your needs. To make things simple and easy to implement, she usually tells clients to "eat half your plate of veggies, one-quarter protein, one-quarter carbs, and use fat in cooking or with foods in the meal like avocado, olive oil, or a little cheese." "Just like everyone needs different calorie levels, you also need different macros," said registered dietitian Leslie Langevin, MS, author of The Anti-Inflammatory Kitchen Cookbook. But if your goal is to lose weight, what should that macro breakdown be? This is a great way to help you feel energized, satiated, and nourished. Most dietitians will encourage their clients to eat meals and snacks with all three macronutrients (macros): protein, fats, and carbs.
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