Macronutrients are the four main players in nutrition – carbohydrates, fats, protein and water

Carbohydrates

What is role within the body?
• Carbohydrates are broken down into glucose which is the preferred fuel for the body and brain.
• Carbohydrates are needed for energy, exercise and growth.

What are the different forms of carbohydrates?
• Complex carbohydrates have high amounts of fibre and a rich source of vitamins & minerals. They take longer to digest so therefore keep blood sugar levels balanced and keep you feeling full for longer.
• Wholegrains, brown rice, barley, porridge, whole meal pasta, whole meal bread, millet, quinoa (produced “keenwah”), beans, pulses, and lentils.

Fruit and vegetables - these are super foods!!!

They contain the purest form of water and lots of them have special properties:

Carrots can help you see in the dark
Onions and garlic can help fight colds and flu
Garlic can help look after your heart
Pineapple can help get rid of bruises and swelling
Potatoes can help stop bleeding when you cut yourself

How can you eat them?
• Salads, sandwiches, steamed, boiled, roasted and you can also juice fruit and vegetables.

What is the best way to eat vegetables?
• Raw

And lastly - refined (empty calories)

Where do you find refined carbohydrates?
• Sugar, biscuits, white bread, white rice, cakes, sweets, chocolate,

Refined carbohydrates are stripped of fibre and are altered so they only provide empty calories devoid of many essential nutrients. They are very rapidly digested leading to blood sugar imbalance and can leave you feeling hungry soon afterwards.

Fat

What is fats role within the body?
• Fat are the body’s second source of energy, although it is a very slow burning source of energy.

What foods contain fat?
• Meat, milk, butter, cheese, yoghurt, eggs, fish

What organ in the body needs the most fat?
• The brain!

• Essential Fatty Acids are important for brain function, hormone balance, and help keep your immune system functioning.

• Oily fish (sardines, mackerel, tuna, salmon and herring) nuts (almonds, cashews, walnuts, hazelnuts) seeds (pumpkin, sunflower,) avocados

Which fats do we not need?
• Chips, fried foods, crisps, margarine (but butter is fine!)

Protein

What does the body need protein for?
• Growth, the building of muscles, and for a healthy immune system
It is good to eat protein after exercise as you are giving your body the building blocks to make muscle.

• Protein is not usually used as an energy source.

What foods contain protein?
• Eggs, fish, meat, chicken, nuts, peanut butter, seeds, rice and beans, quinoa, cheese, yoghurt, avocado, milk,

• All meals should have a balance of carbohydrates, protein and fat

Water

This is the most important macro nutrient. Our bodies use water for lots of different jobs. Just a small drop in water can affect the brain. This will make thinking and work more difficult. It can also give you a headache.

When playing sport, a lack of water can slow you down and make you more prone to injure yourself. When it is hot and when you play sport you sweat and can loose a lot of water through your skin

How many glasses of water should you be drinking each day?
8 glasses more in hot weather.

What are the best things to drink?
• Water, fruit & herb teas, fresh fruit & vegetable juices