With the rise of social media influencers, endless information about nutrition on the internet and misleading marketing, knowing what to eat can be challenging. Our resident Dietitian, Mikaela Welti takes things back to basics and keeps things simple for us to remember when it comes to nutrition.  

“Macronutrients are foods that the body requires in large amounts, so getting a good understanding of what this is made up of and what they do for our bodies helps us make the right decisions”

If you would like to find out more or have any specific nutrition questions, Mikaela is hosting complimentary fortnightly workshops for members, book in here 

What you should know about Carbohydrates…

  • Carbohydrates are the body’s preferred source of energy as they are broken down and absorbed more efficiently and easier than other macronutrients.
  • Carbohydrates are found in many different foods and range from larger complex carbohydrates to refined/simple sugars.
  • Healthier sources of carbohydrates include grains, fruits, dairy and vegetables.
  • Refined forms of carbohydrates are found in foods such as, donuts, cakes, desserts, chocolate and ice cream.
  • We all should be aiming to increase the amount of complex and healthier carbohydrates consumed and reducing the processed/refined carbohydrates

What you should know about Proteins?

  • The largest concentration of protein in the body is within our muscles.
  • We need protein in order to maintain/build muscle mass.
  • Sources of protein include red meats, poultry, seafood, eggs, dairy, nuts and legumes.

What you should know about Fats?
Fats are the most concentrated form of energy for the body, we therefore, do not need to eat as much food containing fats as we do for carbohydrates or protein, in order to meet requirements.

There are two main types of fat:

  • Saturated: these fats should be limited and are found in animal products, palm oil, pies, cakes and pastries
  • Unsaturated; are the preferred source of fats due to their ability to improve cholesterol levels, foods containing unsaturated fat include olive oil, nuts, fish (salmon), canola oil and seeds.

What each macronutrient contributes to our energy intake

Macronutrient Energy per gram (kj) Energy per gram (Calories) Minimum ‘Best Practise’ Recommendations for the average adult (aged 19-70 years)
Males Females
Carbohydrate 17kj 4 calories 50-55% of EER 50-55% of EER
Protein 17kj 4 calories 0.84g/kg/day 0.75g/kg/day
Fat 37kj 9 calories < 25% EER <25% EER
Dietary Fibre 8kj 2 calories 30 grams + 30 grams +

*EER= Estimated energy requirement**
For more information on recommended nutrient requirements: https://www.nrv.gov.au/nutrients 

 

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