Intro to Balanced Meals
Author: Armeen Mann
To ensure that we are properly fueling ourselves we need to make sure all of our meals are balanced. Having a balanced meal means getting all three of the macronutrients.
Macronutrients are nutrients that your body needs to remain healthy. The three most commonly known macronutrients or “macros” are carbohydrates, lipids (fats), and proteins.
These macronutrients all provide energy in the form of calories.
- Carbohydrates- 4 calories per gram
- Proteins- 4 calories per gram
- Fats-9 calories per gram
The main energy source for your body are carbohydrates or carbs. They are broken down into glucose which is the preferred energy source for your brain, red blood cells, and central nervous system. They help your body perform vital functions some of which include digesting food and maintaining body temperature.
Some sources-
- Bread
- Rice
- Fruit
- Vegetables
Proteins provide essential amino acids. These play a crucial role in the growth, repair, and development of body tissues. They are also responsible for biochemical reactions, aiding the immune system, and providing structure and support to the body’s cells.
Some sources-
- Turkey
- Eggs
- Yogurt
- Tofu
Fats are broken down into glycerol and fatty acids. They help with cell growth, Absorption of vitamins, hormone production, and energy storage.
Some sources-
- Extra virgin olive oil
- Avocados
- Almonds
- Butter
Here are some balanced meal ideas:
Yogurt bowl
- Protein: yogurt (preferably greek yogurt)
- Healthy fats: toppings such as nuts or nut butters.
- Carbs: toppings such as granola or fruit.
Avocado and egg toast
- Protein: egg
- Healthy fats: Avacado
- Carbs: Toast
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