101 Nutrition – Macro & Micro Nutrients

­­­Macronutrients = Carbohydrates, Protein, Fat & Water

Micronutrients = Minerals and Vitamins

Macronutrients are used to fuel your body from the activities you perform outwardly to the internal factory working within your microscopic cells. Excess energy is stored for fuel to be used later in the form of fat, in fat cells.

 

Firstly, not all macronutrients are equal in value – each supply a different amount of calories per gram (e.g. carbohydrates 4, protein 4 and fats 9).

 

(SORRY ABSolutely -NO- Calorie counting here – these numbers are intended to show the value of each macro -calorie counting will be explained in a future post)

 

Secondly, not all macronutrients are equal, so it’s important to identify the ‘Nutrient-dense’ options recommended in 365FUEL meal programs.

 

6 Staples of 365FUEL
Key Macros for maintaining a healthy 365LIFEstyle – ‘All Year Round’ 🙂

 

1) PROTEIN (1/3 of your meal)

How much? 30-50g servings up to 6x per day (up to 200g total)

Amino acids make up protein and these are the building blocks of all our cells and assist the immune and digestive systems, repair muscle and other tissues, healthy hair skin and nails. The best options are: seafood, egg whites, protein powder, chicken and turkey, grass-pastured meats, kangaroo.

 

2) CARBOHYDRATES

Carbohydrates are found as sugars, grains, starches and (non-starchy) vegetables. The most ‘nutrient-dense’ choices are: non-starchy vegetables: brassicas, beets, rocket, coz lettuce, asparagus, green beans, leeks, endive, cucumber, spinach, tomato, shallots, snow peas, zucchini, pumpkin, onion, fresh herbs, mushrooms, capsicum, celery.

How much? Unlimited! Aim for 80% dark leafy greens & 70-80% raw (except brassicas which are best consumed lightly cooked through).

Why? Preferred source of fuel, fibre, antioxidants, vitamins and minerals.

 

3) FAT

Fat keeps you feeling full and satisfied. Even though fat is worth double the calories than protein or carbohydrates, this will ensure you don’t overeat. The most nutrient-dense choices are: avocado, coconut (oil, meat and milk), nuts, seeds, whole eggs, olive oil, cacao, fish (omega-3).

How much? Up to 6 serves per day

Why? Part of every cell in the body, protects internal organs, also required for to absorb fat-soluble vitamins.

 

4) WATER

90% of your body is water, making this the absolute essential macronutrient you need to replenish daily.

How much? 2-4 Litres per day

Why? We are made up of water! When you body is dehydrated, it compromises your immune system and you are more likely to get sick. It is also common to mistake thirst for hunger, so always drink a glass of water and wait 10 minutes before eating a meal.  Dehydration can also impact your performance – physically and mentally.  Water is required to alkalise and detoxing the body and keeping the kidneys healthy.

 

5) MINERALS

Essential to maintain balance of blood pH and functioning of the different systems in the body (e.g. cardiovascular, nervous etc).

For example: calcium, iron, zinc, magnesium, potassium, selenium, iodine.

 

6) VITAMINS

Essential for normal health and growth and not synthesized within the body.

These include: B complex, Vitamin A,C,D, E, bioflavonoids, folate, betacarotene, biotin, choline, essential fatty acids (omega 3)

 

365Fuel ABSolute #1 >>>>>>> Protein with EVERY meal!!!!

 

GOT MILK? 

So, where’s the milk & cheese you ask? ….365fuel does not recommend dairy foods as part of the 365fuel Nutrition Programming, for several reasons ….diary foods are often highly processed; contain additives, pasteurised, homogenised (making it difficult to be digested and metabolised by the body) and affect mineral absorption.

Where do we get Calcium from then? …Vegetables are an excellent source of calcium, e.g. Spinach can provide you with almost double the amount of calcium than reduced-fat-milk (calorie for calorie – if you’re counting!). And the calcium that dark leafy greens provide, includes magnesium, required for calcium absorption and bone nutrition (perfect ration of 1:1) and zinc.

 

What about FRUIT?  Not Essential

Did you realise that when you’re eating cucumber and avocado, you’re eating fruit?  These are also classified as ‘fruit’!  However, here we are talking about the ‘sweet’ options and these may be included (up to 2 serves per day): citrus (lemon, lime, grapefruit), kiwi fruit, berries, rock melon, peaches and cherries.  If you don’t consume any fruit at all, don’t worry, because you are not missing out on any nutrients and antioxidants your vegetables aren’t already providing! Remember, if you are struggling to balance your weight – you will see better result when you focus on consuming whole-food non-starchy vegetables, protein and fats and AVOID low-fructose fruits altogether.

 

Ok so what DO you eat?

Delicious omelets packed with fresh vegetables, big Juicy protein-packed salads,  colourful stir-fry’s, protein-rich smoothies, pancakes, pizza and indulgent velvety chocolate desserts.

….Too good to be true?

Nothing beats REAL AliVe FOOD!

“Good to BE AliVe!”

 

This dish is tasty and packed with flavour!
Moroccan Cauli-rice packed with flavour!
Mish & Ev Staple = Egg-white Pizza!
Fresh Quinoa Tabouli with salmon
An “unpacked lunch” found at COLES ….Fresh Quinoa Tabouli with salmon slices in Springwater
Sugar Snap Peas Fresh from the garden, lightly steamed and marinated in lemon and coconut oil with a sprinkle of chill flakes

Fresh Oysters

A quick un-packed lunch found at Coles
A quick “un-packed” lunch found at Coles

 

 

 

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