# What Are Macronutrients? ## A Simple Guide To Nutrition Macronutrients are nutrients that our body needs in large amounts to maintain body functions and carry out daily life activities: Carbohydrate, Protein, Fat. It's important to know how they operate in order to achieve your health and fitness goals effectively. ![What are macronutrients](//cdn.gymaholic.co/articles/124-what-are-macronutrients/what-are-macronutrients.jpg "What are macronutrients") ### Carbohydrate (4 kcal / gram) Your body’s main source of energy. They are the sugars, starches and fibers found in various foods. They’re needed to provide fuel for the central nervous system and energy for your muscles. Not all carbs are created equal. #### Simple Carbs Simple carbs are broken down quickly by the body to be used as energy. They tend to raise your blood sugar levels quickly, which can promote fat storage if they're not used. Examples of simple carbs: - White bread - Corn - Basmati rice - Cereals - Dried fruits - ... #### Complex Carbs They contain carbohydrates along with higher fiber, protein, vitamin and minerals. They take more time to digest. It makes them more filling, which means they're a good option for weight control. Examples of complex carbs: - Veggies - Whole wheat bread - Oats - Brown rice - Lentils - Beans - ... More info on carbohydrate. ### Protein (4 kcal / gram) The building block of the body. They’re needed for bones, skin, cartilage and blood. They also help you build and repair muscle tissue. Examples of high protein foods: - Meat, - Nuts - Beans - Poultry - Dairy - Fish - ... More info on protein. # Fact: 4 Tips to Stay Healthy at the Grocery Store Nutrition plays a big role in achieving your health and fitness goals. Therefore, it's important to set yourself up for success and have healthy food options at home, and it all starts at the grocery store. Here are 4 effective tips for healthy grocery shopping: ## 1. Eat Before you go Grocery Shopping Never go to the grocery store hungry. Your body will be craving junk food and you will be tempted to buy more food than you need. More info on how to prevent junk food cravings. ![4 tips to stay healthy at the grocery store](//cdn.gymaholic.co/articles/136-4-tips-to-stay-healthy-grocery-store/4-tips-to-stay-healthy-grocery-store.jpg "4 tips to stay healthy at the grocery store") ## 2. You Cart Reflects your Plate Your grocery list should reflect the food that you want on your plate. So aim for: - 1/2 fruits & vegetables - 1/4 legumes & grain products - 1/4 protein (eggs, meat, fish...) More info on what healthy foods you should have on your plate ## 3. Plan your Meals in Advance Plan a few meals ahead of time and use them to create your grocery list. It will help you buy fresh food and avoid food waste. If you're looking for a meal plan, check these out: - Women's nutrition plan - Men's nutrition plan ## 4. Sales can be a Blessing and a Curse Sales are fantastic for whole foods, as long as you eat what you buy. You could buy meat/fish or frozen vegetables that are on sale and keep them in your freezer. More info on how to stay healthy at the grocery store. Here’s a plan for women that will help you build healthy habits: {id:27498,className:Plan} And for men: {id:27436,className:Plan} ### Fat (9 kcal / gram) Bad fats (trans fats and saturated fats) should be consumed in limitation. Examples of bad fat foods: - Butter - Cheese - Milk ... Good fats (monounsaturated fats polyunsaturated fats: e.g. omega-3) can help lower your blood pressure, reduce the risk of heart diseases, improve your cholesterol levels and much more. Examples of good fat foods: - Fatty fish - Avocado - Nuts - Seeds - Olive oil ... More info on fat. ### In Summary - The three macronutrients are: carbohydrate, protein and fat. - Carbohydrate is the primary source of energy. Consume more complex carbs and less simple carbs. - Protein is the building block of your body. It's found in cartilage, bone, muscle, blood... - Good fats (monounsaturated/polyunsaturated) such as omega-3s should be consumed more than bad fats (trans/saturated).