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Macro's & Micro's - Group Talk - Week Commencing 6th March 2023.

We need both Macro and Micro Nutrients within our diet, as they are essential for over all health.

As the beginning of the word Macro of Macronutrient implies, our bodies need these in large amounts to function, as they provide us with energy. There are three Macronutrient's; Protein, Carbohydrates and Fats. (Fibre isn't strictly a Macronutrient but it is also a vital part of a healthful diet.)

Micronutrient's, alternatively are as the beginning of the word implies, required by our bodies in smaller amounts. These are Vitamins and Minerals.

You find our Macro and Micro Nutrients in all the whole foods we eat whether it is a piece of fish or an item of fruit, both are full of the different nutrients.

We find the healthy Macronutrients; Protein in lean meats, fish and eggs for example. Carbohydrates within whole grains i.e. brown rice and cereals, vegetables and lentils, and fats, avocados, nuts, seeds and plant oils i.e. Olive.

Micronutrients two categories are broken down into four further categories;

  • Water soluble Vitamins

  • Fat soluble Vitamins

  • Macro minerals

  • Trace minerals

Water Soluble Vitamins are not easily stored within our bodies, as we constantly flush them out through our system with urine. However they do help convert nutrients into energy (Vit B), repair and protect the skin (Vit C).

Water Soluble Vitamins; B3 (niacin), B5 (pantothenic acid), B6 (pyridoxin), B7 (biotin), B9 (folate), B12 (cobalamin), Vit C (ascorbic acid).

These can be found in, whole grains, meat, fish, vegetables, eggs and fruit.

Fat Soluble Vitamins are stored within our liver and fatty tissues; these vitamins help assist healthy organ and immune function, bone development and blood clotting.

Fat Soluble Vitamins A, D, E, and K.

These for example can be found in sweet potatoes and carrots (A), Leafy greens (K), Fish and fish oils (A & D), Sunflower seeds and almonds (E).

The two categories of minerals; Macro and Trace, again the prefix of the name explains our bodies need more of the macro than the trace minerals.

Macro Minerals aid the regulation of our blood pressure, fluid balance and bone structure.

Macro Minerals are Phosphorus, Magnesium, Sodium, Chloride, Potassium, Sulphur.

These can be found in Milk products (Calcium, Phosphorus), Nuts (Magnesium), Salt (Sodium, Chloride), Bananas (Potassium), Eggs/Garlic/Onions (Sulphur).

Trace Minerals help form healthy tissues, provide oxygen to muscles and support thyroid health.

Trace Minerals are Iron, Manganese, Copper, Zinc, Iodine, Fluoride, Selenium.

These are found in Red meat and Beans (Iron), Oysters/Cod/Crab (manganese, Zinc, Copper, Fluoride, Iodine), Pecans and Peanuts (Manganese), Brazil Nuts (Selenium).

As we track the foods we eat we look at the Packets to check the nutritional information, or delve into our tracking App's, to examine the nutritional values of what we have eaten, i.e;

  • Fat

  • Saturated Fat

  • Carbohydrates

  • Sugar

  • Fibre

  • Protein

  • Salt

The guide split of your Macronutrients per day;

  • Fats 35% - (Sat Fats <11%)

  • Carbohydrates 50% - (Sugars <18%)

  • Protein 15%

By eating a well balanced diet of whole foods, we can support our bodies health and well-being, keep tracking getting the balance of Macro and Micro Nutrients.


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