SAVE 15% ON EVERY ORDER with FREE shipping over $29.

Basics of Nutrition - Macronutrients

Basics of Nutrition - Macronutrients

by Ani Bajaj (NTP, RHP, FBCS)

Eating a properly prepared nutrient-dense whole food diet provides the fuel and essential building blocks the body needs to maintain health and balance.

There is no one-size fits all diet that is perfect for everyone, and it’s essential to tailor nutrition to the unique bio-individual needs of each person. However, there are some general nutritional guidelines that are helpful to everyone:

  • Consuming whole foods that are close to how they appear in nature as possible,
  • Eating a diverse range of local, seasonal, organic fruits and vegetables, if accessible.
  • Choosing grass-fed meats, pasture-raised poultry and eggs and wild-caught seafood, if accessible.
  • Soaking and sprouting nuts, seeds, grain and legumes, when appropriate to maximize the bioavailability of nutrients.
    • Soaking and sprouting nuts and seeds can make them softer and easier to digest, and sprouting can change the levels of certain compounds such as phytate. But the process differs depending on the nut or seed.
    • Check out this website for more info. https://draxe.com/nutrition/sprout/

Macronutrients are the basic building blocks of nutrition because the body needs them in relatively large amounts to provide energy, build and repair tissues, and support everyday functions.

 

There are THREE MACRONUTRIENTS: Carbohydrates, Fat and Protein. Each of these play several important roles in fueling and constructing the human body.


CARBOHYDRATES

Carbohydrates are found primarily in vegetables, fruits, tubers, legumes, grains, and natural sweeteners. They provide the body with glucose for energy and fiber to support digestion and the gut microbiome.

What do carbohydrates do?

Provide energy  - Glucose provides a readily available source of fuel for the brain and muscles. 

Feed the gut microbiome - Fiber provides nourishment for beneficial gut bacteria and supports healthy digestion andregular elimination.

Support the body - When balanced with adequate protein and healthy fats, carbohydrates contribute to overall nutrition and help provide the building blocks needed for tissues such as skin and bone.

Simple vs. Complex Carbohydrates

Simple carbohydrates -  are sugars that are digested more quickly and are naturally found in foods such as fruits, as well as in sweeteners and many processed foods.

Complex carbohydrates - include starches and fiber. They are primarily found in plant foods such as potatoes, sweet potatoes, whole grains, beans, vegetables, and some fruits.

Fiber: Soluble & Insoluble

Soluble fiber - dissolves in water and can help support the gut microbiome and healthy blood-sugar and cholesterol metabolism. Sources include oats, beans, berries, apples, pears, carrots, broccoli, and onions.

Insoluble fiber -  adds bulk to stools and helps support regular elimination. Sources include vegetables, nuts, seeds, whole grains, and bran.

Quality carbohydrates belong in a balanced diet - Focus on minimally processed, nutrient-dense sources and pair carbohydrates with protein, healthy fats, and fiber to create balanced meals that support steady energy, digestion, and overall health.


FATS

Dietary fat is an essential part of a healthy diet. Your body needs fat for energy, hormones, cell membranes, brain and nerve function, and protection of your organs.

Fat also helps you:

  • Absorb vitamins A, D, E, and K
  • Feel satisfied after meals
  • Slow digestion and help provide steady energy
  • Build healthy cells and hormones
  • Support healthy skin and tissues

The 3 Main Types of Fat

Monounsaturated fats - Found in avocados, olives, olive oil, and many nuts. These are generally good everyday fats and work well for lower- to moderate-heat cooking.

Saturated fats - Found in foods such as coconut oil, ghee, butter, and animal fats. They are relatively stable and can be useful for cooking. The health effects of saturated fat can vary depending on the overall diet and food source.

Polyunsaturated fats - Found in fatty fish, walnuts, flax, chia, and other nuts and seeds. These include the essential omega-3 and omega-6 fatty acids, which the body needs but cannot make on its own.


Omega-3 & Omega-6

Both omega-3 and omega-6 fats are important for health. Rather than focusing only on a specific ratio, prioritize whole-food sources of both and include plenty of omega-3-rich foods such as:

  • Wild-caught fatty fish
  • Sardines
  • Salmon
  • Chia seeds
  • Flaxseeds
  • Walnuts

At the same time, minimize/eliminate heavily processed foods and oils that are commonly found in ultra-processed foods like canola, corn, soybean, grapeseed, peanut oils.


Choose Quality Fats

Focus on minimally processed sources, such as:

  • Extra-virgin olive oil
  • Avocados
  • Nuts and seeds
  • Fatty fish
  • Pasture-raised eggs
  • Ghee or butter, as appropriate
  • Coconut oil
  • Quality animal fats

Try to limit, better yet eliminate trans fats and partially hydrogenated oils, which are associated with adverse health effects.

Fat is not something to fear-it is essential nourishment!

Choose a variety of high-quality fats, favor minimally processed foods, and balance your fat intake with adequate protein, fiber-rich carbohydrates, and nutrient-dense whole foods.


PROTEIN

Protein is one of the body's most important nutrients. It provides the building blocks your body needs to build, repair, and maintain tissues such as muscles, skin, organs, and nerves.


What Does Protein Do?

Builds & repairs -  Protein helps build and maintain muscle, skin, organs, bones, and other tissues.

Supports body processes - Many of the enzymes that help your body carry out its everyday chemical processes are made from protein.

Supports the immune system - Antibodies are proteins that help your immune system recognize and respond to unwanted invaders.

Helps transport oxygen - Hemoglobin, the protein in red blood cells, carries oxygen throughout the body.

Supports the brain & nervous system - Protein provides amino acids that your body uses to make neurotransmitters, chemical messengers involved in mood, focus, sleep, and other brain functions.

Supports hormones - Some hormones are made from proteins or amino acids, helping regulate many processes throughout the body.

Your digestive system breaks dietary protein down into amino acids and smaller peptides, which your body can then use to build and maintain tissues, enzymes, hormones, neurotransmitters, and other important compounds.

Good digestion and adequate protein intake work together to help your body make the most of this essential nutrient.

Choose a variety of nutrient-dense protein sources such as:

  • Eggs
  • Fish and seafood
  • Poultry
  • Quality meats
  • Greek yogurt or another dairy, if tolerated
  • Beans and lentils
  • Nuts and seeds

 

Protein provides the raw materials your body needs to build, repair, communicate, defend, and function every day.

 

Adequate, high-quality protein—along with healthy digestion—is an important foundation for overall health.

 

Macronutrients work together, rather than independently. A balanced meal containing protein, healthy fat, and nutrient-dense carbohydrates can provide:

  • Steady energy
  • Better blood sugar regulation
  • Muscle maintenance and repair
  • Brain and nervous-system support
  • Greater satiety
  • Nutrients needed for normal metabolic processes


HOW TO SOURCE REAL FOOD?

 

The Four Keys to Sourcing Real Food:

  1. Think Variety – Try to eat a diverse range of plants and animals. Most people today get 60% of their calories from just 3 foods: Corn, wheat and soy. Try getting at least several colors on the plate at each meal.
  2. Think Locally – Eat foods sourced as close as possible to where you live. Think of local farmers, markets that support local growers.
  3. Think Seasonally – Eat foods that are in season where you live. This ensures a wider diversity of nutrients and helps prevent food sensitivities that can develop from chronic consumption of certain foods.
  4. Think Quality – Try to source the highest quality of plant and animal foods as possible It’s ideal to purchase meat sources from 100% grass-fed finished animals, pasture-raised poultry, wild-caught seafood.

ADDITIONAL RESOURCES:

Pennsylvania Farms

Pasture-raised chicken/pork/ eggs / grass-fed meat/clean dairy:

Online Resources:

Reference: Nutritional Therapy Association – Basics of Nutrition Guidelines.

 

10/15/2026

Ani Bajaj / Solutions 4 Health LLC information or services are not designed or intended to treat any specific disease or medical condition. No comment or recommendation should be construed as being a medical diagnosis or substitute for a medical professional.