1. Macronutrients

Macros or macronutrients are the nutrients that the human body requires in large amounts to function optimally. They produce energy and support crucial bodily functions. The three macronutrients are as listed below: 

Carbohydrates 

Carbs or carbohydrates are typically the body’s main source of energy; they are broken down into glucose which is then as fuel. Carbs are found in a wide variety of foods, most commonly fruits, vegetables, grains and dairy products. Due to their proficiency in energy production, carbs are essential to everyone, but especially athletes or people who are physically active. 

However, the decisive factor that is often ignored is the type of carbohydrate that is consumed. Simple carbohydrates, AKA simple sugars, must be avoided or very limited. They are found in food/drinks that are high in added sugars, like soft drinks, desserts or lollies. Foods such as these are dangerous as they cause spikes in blood sugar levels and they often lack other important nutrients, leaving the consumer feeling unsatisfied. The long term effects that high simple carb consumption can lead to includes weight gain, type 2 diabetes and heart disease. 

It is instead recommended to replace simple carbs with complex carbs, such as those found in whole grains, legumes fruits and vegetables. These are broken down more slowly by the body, leading to longer lasting energy rather than the spikes that simple carbs result in. Complex carbs are also more often than not rich in fiber, vitamins and minerals, which are important for overall health.  

Some overall examples of healthy, high carbohydrate foods are: 

  • Bananas 
  • Apples 
  • Sweet potatoes 
  • Quinoa 
  • Brown rice 
  • Wholegrain bread 
  • Legumes 
  • Oats 

As is true for all food groups, they must be consumed in moderation. In terms of carbohydrates it is dependent on dietary choices but the general recommended amount is 45-65% of caloric intake from carbs (approximately 225-325 grams per day). An example of a dietary choice that may alter this is the keto diet, which promotes 5-10% of caloric intake from carbs. 

Protein 

Proteins are known as the ‘building blocks of the body’ as they play such a critical role in a variety of bodily functions, including tissue repair, enzyme and hormone production and immune system support. Due to the suppression of ghrelin production, the longer digestion time and higher thermic effect, protein has been shown to promote satiety, the feeling of fullness. 

Examples of healthy, high protein foods include: 

  • Lean meats, e.g., chicken and fish 
  • Eggs 
  • Nuts and seeds 

Dietary guidelines suggest a minimum of 0.8 grams of protein consumed per day per kilogram of body weight. Although, again, athletes and those who are physically active may require or benefit from a higher intake. 

Fats 

Despite the negative connotations the word holds, the consumption of fats is essential to providing energy, supporting cell growth and protecting vital organs as part of a balanced diet. It is recommended that 20-35% of one’s daily caloric intake is from fat, once again dependent on dietary choices. In saying this, unhealthy fats such as trans and saturated fats must be strictly limited to prevent health problems including heart disease. These types of fats are found in fried foods, processed snacks and baked goods made with hydrogenated oils. 

On the other hand, some examples of foods that are rich in ‘good fats’ include: 

  • Fatty fish e.g., salmon and tuna 
  • Avocado 
  • Plant based oils e.g., olive oil and coconut oil 
  • Full-fat dairy products e.g., cheese and Greek yoghurt 
  • Nuts e.g., almonds and walnuts

2. Micronutrients

Unlike the macronutrients which provide the majority of energy, micronutrients are required in smaller amounts and instead benefit metabolic processes and bodily functions. The two main components are as below: 

Vitamins 

There are 13 essential vitamins that the body requires to properly function. They are classified as either fat-soluble (vitamins A, D, E and K) or water-soluble (vitamins B1,2,3,5,6,7,9,12, and C). These combine to improve the immune system, metabolise, and maintain healthy skin, eyes, bones and tissues. Eating a balanced diet should ensure sufficient vitamin intake, however listed below are some examples of vitamin rich foods: 

A: Sweet potatoes, carrots, spinach, mangoes 

B1: Pork, legumes, nuts, seeds, grains 

B2: Lean meat, poultry, dairy 

B3: Seafood, milk, eggs 

B5: Almost all foods 

B6: Fish, bananas, soybeans 

B7: Egg yolk, nuts, yeast 

B9: Liver, asparagus, orange juice, avocados 

B12: All animal products 

C: Citrus fruits, strawberries, kiwi, broccoli, tomatoes 

D: Fatty fish, fortified dairy products, fortified breakfast cereals 

E: Almonds, peanuts, sunflower seeds 

K: Green beans, broccoli, brussels sprouts 

It must be noted that some vitamins can be toxic in high doses, so it is recommended to fulfil vitamin intake from whole foods, rather than supplements unless directed by a healthcare provider. 

Minerals 

There are 7 essential minerals that help to maintain normal bodily functions and support overall health, as listed below. Although the consumption of a balanced diet that includes a variety of nutrient-dense foods should ensure you are getting all the necessary minerals, some examples of high mineral foods are shown below: 

Calcium: Diary products, green vegetables 

Iron: Meat, fish, legumes 

Magnesium: Nuts, whole grains, spinach 

Potassium: Bananas, avocados, potatoes 

Sodium (should rarely or never need to add to diet): Table salt, soy sauce 

Zinc: Meat, shellfish 

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