LiveMemorialWell: Refresh Your Macros

Macronutrients, commonly referred to as “macros,” are the primary components that make up our diets. They are the essential nutrients needed in relatively large quantities that our bodies use for maintaining everyday functions such as thinking, movement, and digestion.

The foods we consume fall into three macronutrient categories: carbohydrates, fats, and proteins. Some foods have properties that put them in more than one of these categories. Each macronutrient has specific roles within our bodies and is necessary for optimal functioning, and if we find ourselves lacking in any of them, we can experience fatigue, hormonal imbalances, brain fog, constipation, muscle loss and weakness, slower healing, and even a weakened immune system.

Carbohydrates are used primarily as a source of fuel or energy, and are found abundantly in vegetables, fruits, legumes (beans), and whole grains. “Carbs” have gotten a bad rap over the years, but when consumed as a whole food and in the appropriate quantity, carbohydrates are incredibly healthy and nutrient-dense.

Fats are vital for normal cell function, hormone production, nutrient transport, and vitamin absorption. Bonus: They are also used as an energy source! Healthy fats can be found in plant foods such as avocados, coconuts, seeds (sunflower, pumpkin, chia), nuts, nut butters, as well as lean meat such as fish and chicken.

Proteins are best known for their role in muscle growth and repair, but they are also essential for other tissues and organs such as bones, eyes, and kidneys. Additionally, protein plays a big part in the production of hormones and enzymes within the body. While you can easily get protein from animal sources such as eggs, dairy, and meat, protein is also found in many plants! Nuts and legumes like beans, peas, and lentils are great sources of protein. Green leafy and cruciferous veggies such as spinach, kale, and Brussels sprouts are also heavy hitters for protein, which is great news for anyone wanting to consume a primarily plant-based diet!

With summer gardens in full bloom, now is a great time to refresh your macros by adding a variety of fresh fruits and vegetables to your everyday diet. Maximize nutrient content with some of these robust options: carrots, beets, broccoli, asparagus, bell peppers, sweet potatoes, green beans, kale, tomatoes, and berries of all kinds!  

Check out local farmers’ markets, or even your neighbor’s garden (with permission, of course), and see what’s growing. You’ll likely find dozens of things to choose from, all giving you a major boost in your nutrient intake and helping you hit your macro goals the healthy way!

Featured From This Issue

More From This Issue

•  

  Big Ideas and Trusted Voices: Memorial Health System and Mayo Clinic

•  

  Katie's Family’s Journey Through Trauma and Healing at Memorial Health System

•  

  Susan Abdella’s Generous Gift to Memorial Health System

•  

  Improving Quality of Life and Procedures for Pancreatic Cancer with Dr. Tejada

•  

  Let’s Keep Having Fun in the Sun