Macronutrients
03 Jul
Diet, Food, Macronutrients, Nutrition, weight loss

The Macros and How To Eat Them to Get the Most Out of It

Macronutrients

You may have heard of “macros” if you’ve looked into any sort of dieting. Counting macros has become very popular these last few years – and for good reason. But it can also be confusing and overwhelming if you don’t understand what macros really are. 

In this blog, I will detail (in an easy way) exactly what macros are and why they are essential. Let’s make it make sense! 

What are macronutrients? 

There are three macronutrients and any food you can think of (any food in the world!) will be in one of these three categories. The three macros are protein, carbohydrates​​, and fats. You have more than likely heard of these. Each macro has an essential role for the body, and you’ll be happy to find out, you need all of them – even carbs! 

What makes a food a certain macronutrient is what it breaks down to in the body. Protein breaks down into tiny chains of amino acids. Carbohydrates break down into glucose molecules, and fats break down into fatty acid molecules. Each of these tiny molecules has different functions in the body. 

Protein and Its Role in the Body

Protein is mainly known for growing muscle and aiding recovery after exercise. But it has so many other important roles in the body, that you should be getting a good amount every day even if you don’t exercise.  

Macronutrient- ProteinProtein transports nutrients throughout the body, regulates fluid balance, and carries enzymes that are essential for bodily functions such as digestion and blood clotting. Important, right?! A huge role protein has is acting as a messenger for hormone function. Protein amino acids tell the body when to uptake sugar into the cell (insulin), and when to build more tissue, including bone (human growth hormone). 

The sources listed below are mainly animal protein, and that is because that is where you will find all the essential amino acids that you have to get through your diet. If you’re a vegan or vegetarian, you can still get the protein you need through plants, you just have to mix and match in order to get all the amino acids needed. 

Protein Sources: 

  • Beef
  • Chicken
  • Turkey
  • Pork
  • Tofu
  • Seafood and Shellfish
  • Eggs 
  • Egg Whites 

Carbohydrates and Their Role as Macronutrient

A carb’s main purpose in the body is to create energy. Your body takes in carbs, breaks them down into glucose molecules, then sends those glucose molecules through the Krebs cycle to create ATP (which is energy). Ever feel sluggish in the afternoon? Try eating some fruit or whole wheat toast for an energy boost instead of drinking caffeine. You’ll be surprised at the energy it can give you. 

The body can take fat or protein and turn it into energy, but it’s hard for the body to do. Carbs are the preferred source of fuel. In addition to creating energy, carbs also help spare protein so it can perform how it needs to. Fiber – a very healthy part of carbohydrates – is important for digestive health, controlling cholesterol levels, and keeping you full. 

Macronutrient - CarbohydratesCarbohydrates often get a bad rap for making people gain weight. But that is only true if they are overconsumed. If you are an athlete or have a very active job such as a nurse or construction worker, carbs will fuel the energy you need to perform well. Focus on high fiber, unprocessed carbs for the best results. 

Carbohydrate Sources: 

  • Bread
  • Pasta
  • Rice
  • Oats
  • Cereal
  • Popcorn 
  • Fruit 
  • Vegetables 
  • Potatoes and Sweet Potatoes 
  • Juice
  • Sugar
  • Most drinks like tea and soda, unless it’s diet 

Fat and Its Role as Macronutrient

Just like carbs, fat sometimes gets a bad rap for causing weight gain. Fat does not make you fat unless you overeat it. Fat is very calorie dense, but it’s not a bad thing as long as you’re aware. Fat is essential for brain health, cell protection, insulating organs, and storing backup energy. Fats also aid protein in hormone health. It’s what makes food taste good. Deep fry anything and it’s automatically going to be more scrumptious. That’s because fat is satiating and pleasing to the tongue. It’s also why it’s so easy to overeat. Anything packaged, processed, or fried is going to be higher in fat than its unprocessed counterpart. Consider using whole food fat sources rather than packaged or deep-fried food items to reap the health benefits fat can offer. 

Fat Sources: 

  • Oil
  • Butter
  • Nuts
  • Nut Butter
  • Seeds
  • Avocado 

Macronutrient - Fat

One of the biggest misconceptions is that peanut butter is a protein source. Just because the label says it has protein in it, does not mean it’s a good protein source. It breaks down in the body as fat- it is a fat source. This is one reason it’s imperative to know what macronutrients are and what foods to eat to get them. Don’t let front labels do the work for you- turn it to the back and look at what the food item is actually made of. All nutrition labels have a protein, carb, and fat count on the back. 

There are some foods that can fit into several of the categories such as dairy. Milk, yogurt, and cheese can have a good amount of all three – protein, carbs, and fat. All food offers different health benefits through the vitamins and minerals it has, so a varied diet should be considered. 

Any diet that completely eliminates one or more macros – like all carbs or all fats – is not a healthy diet. It may allow you to drop some water weight quickly, but it will not aid in overall health or long-term fat loss. 

Now that you know what macronutrients are, it’s time to learn exactly how much you need in order to fuel your body well. For that guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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Nutritional supplements
05 Jun
Diet, Fitness, Food, Micronutrients, Nutrition

Top 5 Essential Nutrients You Might Be Missing in Your Diet

It’s common for us to wonder if we’re getting all the essential nutrients, we need through what we eat. For most of us, we get stuck in ruts and eat the same thing over and over to get all our essential nutrients until we find a new menu item we like. We take a multivitamin and hope that it covers all our needs of essential nutrients. But a supplement doesn’t always cut it. It can be low quality or not the amount we actually need. A healthy diet is vital for maintaining good intake of essential nutrients and thus, maintaining good health and preventing nutritional deficiencies. But even if you think you’re eating a healthy diet, there may be certain nutrients that you’re missing out on. The list below covers the most essential nutrients, and how to get them through food. 

Essential Nutrient: Vitamin D

Vitamin D is an essential nutrient that plays a crucial role in maintaining bone health. It helps the body absorb calcium, which is necessary for building and maintaining strong bones. Vitamin D also helps regulate the immune system and has been linked to a reduced risk of certain diseases, such as multiple sclerosis and some types of cancer.

While vitamin D is found naturally in a few foods, such as fatty fish and egg yolks, most people get their vitamin D from sun exposure. However, many people don’t get enough sun exposure to produce sufficient amounts of vitamin D. This is especially true for those who live in northern latitudes or spend most of their time indoors.

If you’re not getting enough vitamin D from sun exposure or your diet, you may be at risk of a vitamin D deficiency. Symptoms of a vitamin D deficiency include fatigue, muscle weakness, and bone pain.

To ensure you’re getting enough vitamin D, you can take a vitamin D supplement or eat more vitamin D-rich foods. 

Food Sources of Essential Nutrient – vitamin D include:

  • Fatty fish, such as salmon, tuna, and mackerel Essential Nutrients
  • Egg yolks
  • Milk and Milk products
  • Fortified cereals
  • Mushrooms

 

Essential Nutrient: Magnesium

Magnesium is a mineral that is essential for many bodily functions, including regulating muscle and nerve function, maintaining healthy bones, and supporting the immune system. Magnesium is also involved in over 300 biochemical reactions in the body, including energy production and protein synthesis.

Despite its importance, many people don’t get enough magnesium in their diet. This is because magnesium is often lacking in the modern Western diet, which tends to be high in processed foods and low in whole, nutrient-dense foods. Magnesium is also one of the first minerals we lose when we strength train. As it’s very important for muscle and nerve function, it’s extremely important for athletes or people that strength train consistently to ensure they’re supplementing magnesium. 

Symptoms of a magnesium deficiency include muscle cramps, tremors, and fatigue. The best way to get enough magnesium would of course be through your diet. But supplementation is sometimes required if your diet doesn’t consistent of the items below. 

Some foods that are high in magnesium include:

  • Leafy green vegetables, such as spinach and kale
  • Nuts, such as almonds and cashews
  • Seeds, such as pumpkin seeds and sunflower seeds
  • Whole grains, such as wheat, quinoa, barley
  • Legumes, such as black beans and lentils

Essential Nutrient: Iron

Iron is an essential mineral that is necessary for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Iron is also important for the immune system and cognitive function.

 

Iron deficiency is the most common nutrient deficiency in the world, affecting over 25% of the global population. Symptoms of an iron deficiency include fatigue, weakness, and shortness of breath.

While iron is found naturally in many foods, it can be difficult to get enough from diet alone, especially for vegetarians and vegans. Iron from plant-based sources is less readily absorbed by the body than iron from animal sources. If you are vegan or vegetarian, consider a supplement to ensure you are getting enough iron. 

Some foods that are high in iron include:

  • Red meat, poultry, and fish
  • Leafy green vegetables, such as spinach and kale
  • Legumes, such as lentils and beans
  • Fortified cereals and breads
  • Dried fruit, such as raisins and apricots

Essential Nutrient: Calcium

Calcium is a mineral that is essential for building and maintaining strong bones and teeth. It also plays a role in nerve function, muscle function, and blood clotting.

Many people don’t get enough calcium in their diet. By incorporating more calcium-rich foods into your diet, you can ensure that you’re getting enough calcium to support your bone health and overall health. But as stated above- you have to be getting enough vitamin D so that your body can absorb calcium. 

Some foods that are high in calcium include:

  • Dairy products such as milk, yogurt, and cheese. Choose low-fat or non-fat options to reduce saturated fat intake.
  • Leafy green vegetables such as spinach, kale, and collard greens. 
  • Some foods such as tofu, soy milk, and orange juice are fortified with calcium. 
  • Nuts and seeds: Almonds, sesame seeds, and chia seeds are all good sources of calcium. 
  • Canned fish such as salmon and sardines with bones are also excellent sources of calcium.

Essential NutrientsEssential Nutrient: Omega-3s

Omega-3 fatty acids are important for a number of reasons. Firstly, they play a crucial role in maintaining brain health and cognitive function, particularly during fetal development and infancy. Omega-3s are important structural components of brain cell membranes, and they also help to support communication between brain cells.

 

In addition to their role in brain health, omega-3s have been shown to have anti-inflammatory properties, which can help to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. They also help to support healthy skin, hair, and nails, and may even improve mood and mental health.

Some foods that are high in Omega-3s include:

  • Fatty fish
  • Brussels sprouts, seaweed, algae, spinach, and broccoli
  • Chia seeds, flaxseeds and hemp seeds 
  • An omega-3 supplement is a great option if you know you’re not going to be eating a variety of fish, nuts or seeds. 

To sum it all up, instead of worrying about individual nutrients and if you’re getting enough, you should focus on a varied diet instead. A healthy diet should consist of a variety of fish, vegetables, meat, nuts, seeds, fruit and some dairy at least 80% of the time. You can go out and have fun with friends or family of course- a flexible diet is key to consistency. But for the majority of the time, put an emphasis on whole foods and you will cover the basis of nutrients you need to be healthy. 

If you want more guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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27 Mar
Alcohol, Diet, Fitness, Food, Nutrition

Is Social Drinking Ruining My Health? 3 Tips to Practice Moderation

what does alcohol do to your body

A​lcohol consumption is a heavily debated topic among health experts. Some people can lead very healthy lifestyles while still consuming alcohol. And others demand that there is no healthy way to incorporate it. Social drinking is a popular pastime enjoyed by people around the world. It’s a part of almost every culture. It’s often seen as a way to unwind or celebrate big occasions. Wondering if social drinking is ruining your health? 

Due to the addictive properties of alcohol, social drinking can quickly take a turn into a habit that negatively impacts your health.

S​ome of the biggest concerns are:

  • H​ow much alcohol is “safe” to drink per day?
  • H​ow does alcohol affect the brain long term?
  • I​s alcohol preventing me from reaching my fat loss goals?
  • D​oes alcohol actually prevent fat loss or muscle gain?

Social Drinking vs Heavy Drinking

Before diving into health risks, we need to determine social drinking versus heavy drinking. How much is okay and how much is a deadly habit? Social drinking is consuming alcohol during social situations, such as a party or a dinner with friends. It is usually done in moderation – a small amount over a long period of time. Heavy drinking involves consumption of large amounts of alcohol in a short period of time- usually resulting in drunkenness or loss of control.

W​hen compared with heavy drinking, social drinking seems harmless. Most people know the risks of heavy drinking – liver damage, addiction, etc. Because social drinking is much “lighter” it can be hard to see or even care about the small risks. Alcohol – in any amount – is a toxin to the body. But there are some levels that have been deemed “safe”. The U.S. Dietary Guidelines say a moderate limit is 1 drink a day for women and 2 drinks a day for men. However, while binge drinking or heavy drinking is mostly thought of as a college behavior, studies have shown that people carry this behavior into their lifestyle post-college. The National Institutes of Health says that regular heavy drinking can damage the brain (specifically the frontal cortex), which will inhibit decision-making.

B​ut what if you genuinely stick to the “social drinking” guidelines and are truly a moderate to light drinker? Does alcohol still pose a risk to your health?

Social drinking vs alcoholic

Social drinking and your health

U​nfortunately, because alcohol is a toxin, there are still health risks even if you drink moderately. It may not seem harmful, because these effects are small and add up over time. If you have health goals whether it’s fat loss or muscle gain, these adverse effects need to be taken into consideration.

1​. Weight Gain – Alcohol contains a high number of calories and regular consumption of alcohol can lead to weight gain. We all love a snack post-drinking as well, which makes it much more likely that you’re going to eat more calories than you would if you weren’t drinking.

2​. Poor Sleep – A​lcohol always disrupts sleep. Even if you go to sleep more easily or it makes you tired, the quality of sleep you’re getting is not real. Alcohol prevents your body from going through all the important phases of sleep that it needs in order to recover well.

3​. Mental Health Issues – Regular alcohol consumption can increase your risk of developing mental health issues, including depression and anxiety.

Three of the most important things needed for weight loss – a calorie deficit, quality sleep, and mental energy (willpower!) – are affected by alcohol. While it may be fun in the moment, social drinking may be what continues to derail your diet and your results.

B​ut don’t worry – there are ways to be flexible with it so that you can still enjoy social outings and continue to push for the results you want.

3​ Tips to Practice Moderation while Drinking

how much alcohol is safe to drink daily

1​. Set limits.

B​e honest with yourself and put parameters around your social outings if you’re serious about your health goals. If you know you’ll be going out for drinks with a friend on Saturday night, skip the drinks throughout the week so that the amount of alcohol you’re consuming isn’t adding up throughout the week. It’s also smart to know that you’re going to want or need food after a few drinks.

T​here are two food adjustments you can make that will help you stick with your weight loss or muscle gain goals while drinking. Because alcohol does contribute a lot of calories, make sure dinner is focused on protein and high-fiber carbohydrates such as vegetables. This will keep dinner on the lower calorie side, but will still be satisfying. If you lean more towards high fats and high carbs (like a basket of french fries!) it’s very easy to mindlessly eat them while drinking. By staying focused on protein and high-fiber carbs, you’ll be nourishing your body without the chance of overeating. 

You can also make sure to have a snack prepared for post-drinking. But have it already portioned. You’re likely to snack your way through a full bag of chips when you get home if you’ve had a few drinks. If you have individually portioned bags, you’ll keep calories under control. This snack can also be a high-fiber carb – like Skinny Pop!

2​. Keep it low in sugar

W​hile most people love sugary cocktails- these are full of empty calories. And they’re easy to gulp down. If you stick with a drink mixed with club soda vs sugary mixes, you’re going to sip it slowly. And the calorie count can stay low. 

3​. Take a break.

Studies have shown that your health and body can “reset” with a break from alcohol. It’s okay to go through a “season of no” to pursue your health goals. While taking care of your health isn’t always as celebrated like drinking is – it can absolutely be worth it. Just one month without alcohol can have effects such as:

  • Healthier skin
  • ​Better sleep
  • Lower blood pressure
  • Improved B​ody composition (less fat!)
  • G​I system improves (the lining of your gut that acts as a barrier to keep harmful pathogens out is repaired after just 3 weeks without alcohol)
  • Less brain fog

N​ot sure you could stick to a break while being peer pressured to drink? Just test the waters. Order a club soda with lime while at dinner with friends- so that you do still have a drink in hand – and see how it goes. You may be surprised at the support you receive when choosing to take a break.

If you want more guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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16 Jan
Diet, Fitness, Food, Nutrition

Intuitive Eating – Is This Real or Just Another Fad?

How often do you scroll through your social media and see posts on the new diet trend? Most of them promote restriction and disconnection from our bodies, followed by feelings of guilt and low morale, leading to further restriction. This vicious cycle continues and weight loss cannot be maintained. In order to reconnect our mind and body, we have to give ourselves the freedom and the right to listen to what our bodies need and want. Intuitive eating is the practice of connecting our inner feelings to give us a sense of fulfillment both physically and mentally. Preoccupation and apprehension about past and future meals disengage us from being present in the moment and giving the body the nutrients it needs to function optimally. Principles of Intuitive Eating help with body awareness to heal and rejuvenate.

That being said, Intuitive eating is not a diet. It is a lifestyle and practice that allows the body to reconnect to itself to properly fuel for satisfaction both physically and psychologically. It removes rules and restrictions that make dieting hard to maintain. You no longer have to obsess with food because unconditional permission is always given to eat.

All in all, Eat with mindfulness and be present in the moment is what Intuitive Eating is all about. It may seem vague and challenging to being with, hence, for specific recommendations on intuitive eating, consult a Registered Dietitian Nutritionist. Follow this journey and love yourself. You have so much to be present and thankful for. Obsessing over food takes up time and space that can be filled with so many other wonderful things.