Tag: Macros
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Why unsaturated fats are useful?
Unsaturated fats are the healthy fats that stay liquid at room temperature. They’re found in: vegetable oils (olive, rapeseed, sunflower) avocados, nuts, seeds, fatty fish like salmon or mackerel. How much per day? You don’t need a lot — just replace some saturated fats with these healthier options. A little goes a long way. Try including:…
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Sweet, but balanced: the smarter way to enjoy sugar
🍬 Simple carbs are quick sugars your body digests fast. They’re in pastries, cookies, white bread, sweet drinks, candy, ketchup, sugary cereal. They give fast energy, but leave you tired — and hungry again — soon after. How much per day? Limit added sugars to less than 10% of your daily energy intake. That’s about…
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Usefulness of whole grains & fiber
Whole grains (like oats, whole rye, whole wheat, barley, quinoa, brown rice) contain fiber, vitamins, and minerals that are stripped away in refined grains. Fiber is also found in veggies, fruits, legumes, and seeds. How much per day? Aim for 25–35g of fiber per day. That usually means: Why it matters Whole grains add complex…
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Why can’t we live without protein?
Protein is the building block of your muscles, immune system, and even hormones. How much per day? Rough guideline: 1–1.2g per kg of body weight. That’s about 60–80g per day for most adults. Or: include protein in every meal — about a palm-sized portion. Why it matters Protein helps you: Add more protein — meal by meal…