Macronutrients are the essential nutrients that deliver calories—or energy—to your body. They're vital for nearly every function, from powering intense workouts to regulating your metabolism.
Macros fall into three key groups:
Carbohydrates serve as the body's primary energy source, with 1 gram providing 4 kilocalories. Opt for slow-digesting options like whole grains, oatmeal, and pseudocereals such as quinoa and buckwheat. These release glucose gradually, stabilizing blood sugar levels. Vegetables and fruits are also excellent carb sources.
Fats are crucial for cell building and absorbing key nutrients like vitamins A, D, and E. At 9 calories per gram, they're the most energy-dense macro. Choose healthy fats from fatty fish, nuts, avocados, olives, and olive oil. Limit animal fats for better health.
Proteins form the building blocks of your body, made from amino acids essential for muscle tissue and more. They provide 4 calories per gram. Rich sources include meat, fish, poultry, dairy, and eggs. Plant-based options like legumes, grains, nuts, and soy work well too—though incomplete alone, combining them delivers all necessary amino acids.
A healthy woman typically needs about 2,000 kcal daily. To avoid deficiencies, the Nutrition Centre recommends this macronutrient split*:
*This isn't one-size-fits-all. Athletes, those losing weight, or building muscle may need adjustments. Search online for 'calculating macros' to find personalized calculators.
Are you getting enough carbs, fats, and proteins? Discover more in the January issue of Santé, now in stores.
Curious about product nutritional values? Check nevo-online.rivm.nl
Text: Annemiek de Gier | Image: Shutterstock
