They are not essential for our basic function but are being studied for various other health and disease prevention benefits. ![]() Phytonutrients are essentially a sub-category of micronutrients and pertain to the antioxidants and other various substances found in plant foods that provide health benefits on a cellular level. Because foods have various amounts of macro and micronutrients, a well-balanced diet is encouraged for everyone. The USDA has 5 food groups as a part of the My Plate initiative: Dairy, Fruits, Grains, Vegetables, and Protein. The USDA (US Department of Agriculture) has moved away from the “Food Pyramid” many of us are probably familiar with and instead has developed “My Plate” as a guide to help people make balanced food choices at each meal. Macronutrients and micronutrients are what provide our body with the energy (calories) and compounds needed for function on a metabolic level, now, let’s talk about food groups. When eating a balanced diet (or properly supplemented diet), the general population is provided adequate intake of micronutrients for normal function. Milk, for example, contains calcium that is needed for bone growth and cell signaling in muscle tissue. They provide our cells with specific compounds needed for cellular function, hormone creation, or neurotransmitter function. Micronutrients are vitamins, minerals, and trace elements, all of which can be found in varying amounts in different foods. For example, vitamin D deficiency can result in Rickets a softening and weakening of bones. Micronutrient deficiencies, while rare in modern-industrialized countries, can have detrimental effects on growth and development. Some examples of micronutrients would be calcium, magnesium, iron, B-vitamins, sodium, and potassium. Micronutrients, from the Greek word “mikros” meaning small, are just as important for cellular function but needed in smaller amounts compared to our macronutrients. Foods that would be considered rich sources of fat would be oils, butter, nuts, and seeds. These foods can also provide fats and proteins but the amounts/ratios can vary. Foods that provide the majority of calories from carbohydrates are fruits, beans, starchy vegetables, beans, grains, and dairy. ![]() Common protein-rich foods are chicken, fish, eggs, turkey, beef, pork, beans, and shellfish. ![]() For example, avocados contain a large amount of fat per ounce, and while there are a small number of carbohydrates found in them as well, we do not categorize it as a “carbohydrate”, it is considered a “fat-rich” food. You have probably heard someone say a particular food is “rich” in calcium, iron, or fat. ![]() A food “rich” in something provides a majority or large portion of that nutrient. We will typically categorize our foods by the type and amount of macronutrients present. Proteins and carbohydrates provide 4 calories per gram, whereas fats provide 9 calories per gram. Macronutrients provide the calories (energy) in our diet. Macronutrients are what we eat in large amounts, from the Greek word “makro” meaning large, they make up our diet as a whole and are defined as proteins, fats, and carbohydrates. What comes to mind when you hear the words “macro” and “micro”? Do you think of carbs, protein, and fats, or do things like Keto, Paleo, or Atkins cross your mind? Do you think of zinc, iron, magnesium, or do you think of a big-box supplement store filled with various bottles and powders? Certain words have various meanings to different people so let’s start by defining some common terms and get started on the same page…
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |