Get to Know Your Macronutrients and Promote Healthy Aging

When it comes to aging gracefully and staying vibrant, eating nutrient dense foods is a priority. Nutrients provide the raw materials for healthy cells and healthy cells create a healthy organism. That healthy organism is YOU!!

Macronutrient Balance: Fueling Your Body Right

Achieving the right balance of macronutrients—carbohydrates, fats, and protein—is fundamental to healthy aging.

REMEMBER: Eating predominantly whole and minimally processed foods is the way to get the nutrients you need to be healthy. Minimize ultra processed foods, refined sugars, refined flours and fried foods, which are energy dense (high calorie) but low in nutrients.

1. Protein: The Building Block for Healthy Aging

Proteins are essential for building and repairing tissues, muscle preservation, metabolic support, satiety, supporting immune function, and serving as enzymes, hormones, and structural components in the body. They are made up of amino acids, which are the building blocks of life.

Examples:

• Lean Meats: Chicken, turkey, and lean cuts of beef.
• Fish: Salmon, trout, and tuna are rich in protein and heart-healthy omega-3 fatty acids.
• Plant-Based Sources: Tofu, tempeh, and legumes like lentils and chickpeas.
• Dairy Products: Greek yogurt, cottage cheese, and milk.

2. Carbohydrates

Carbohydrates are the body's primary energy source. They include sugars, starches, and dietary fiber. Complex carbohydrates provide sustained energy, while simple sugars offer quick energy.

Examples:

• Complex Carbohydrates: Whole grains like oats, quinoa, beans, legumes, all vegetables and fruits.
• Simple Carbohydrates: Baked goods, refined flours, processed breakfast cereals, cookies
• Sugars: Table sugar (sucrose), candies, high fructose corn syrup (limit)
• Dietary Fiber: Found in fruits, vegetables, legumes, and whole grains, aiding digestion and promoting fullness.

3. Fats

Fats are crucial for energy, supporting cell growth, protecting organs, and aiding in the absorption of fat-soluble vitamins. They come in various forms, including saturated, unsaturated, and trans fats.

Examples:

• Monounsaturated Fats: Olive oil, avocados, and nuts like almonds.
• Polyunsaturated Fats: Fatty fish (salmon, mackerel), flaxseeds, and walnuts.
• Saturated Fats: Butter, cheese, and fattier cuts of meat.
• Trans Fats: Often found in processed, fried foods, margarine, coffee creamers, refrigerated dough. If a packaged product lists partially hydrogenated fats in its ingredients, it contains trans fats. (avoid).

What are the best macronutrient ratios for you? 

A good starting point is 30% protein/30% fat/40% carbohydrates of your total caloric intake. Depending on how you feel, adjust the macronutrients to higher or lower ratios. Using a food tracking app such as Cronometer or MyFitnessPal can help you gain an understanding of your total caloric intake and your macronutrient ratios so you know what your current ratios are and then you can tweak them from there.

You are your OWN health experiment and finding what works for you takes time but it is well worth the effort!

If you need support with healthier eating, schedule a Discovery Call with me and we can talk about how I can help!

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