Macro-nutrients

macro-nutrients from food

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fats

saturated fats

- are essential to our health to provide energy, promote weight-loss, promote membrane health of cells and tissues, and assist in hormone production. However, saturated fats MUST be eaten in moderation, and consisting of primarily natural fruits and vegetables.

All-Body Fitness recommends getting at least 1/3 of your daily fat requirements from saturated fat. Try some of the saturated fat food sources listed below (unless certain health conditions apply).

  • Pine Nuts
  • Pistachio Nuts
  • Pumpkin Seeds (pepitas) *
  • Sunflower Seeds
  • Walnuts
  • Wheat Germ

Monounsaturated fats

- are essential dietary fatty acids that reduce LDL cholesterol levels while raising HDL cholesterol levels for an overall health promoting benefit. In addition, monounsaturated fats complement healthy weight-management and assist in hormone production and regulation.

All-Body Fitness recommends getting at least 1/3 of your daily fat requirements from monounsaturated fat. Try some of the monounsaturated fat food sources listed below (unless certain health conditions apply).

polyunsaturated fats

- are essential dietary fatty acids that reduce LDL cholesterol and blood lipid levels while also lowering the risk of heart disease and stroke. Polyunsaturated fats greatly contribute to overall cellular function and longevity, and are responsible for assisting in a host of actions throughout the body.

All-Body Fitness recommends getting at least 1/3 of your daily fat requirements from polyunsaturated fat. Try some of the polyunsaturated fat food sources listed below (unless certain health conditions apply).

omega-3 fatty acids

- are essential dietary fatty acids found in polyunsaturated food sources. Omega-3 fatty acids are responsible for increasing blood cell membrane fluidity for enhanced chemical communication throughout the body, as well as, blood vessel dilation, anti-inflammatory effects, anti-coagulant effects, and decreased pain.

All-Body Fitness recommends consuming in your daily fat requirements, between a 1:1 to 4:1 ratio of omega-6 to omega-3 fatty acids. Try some of the omega-3 fatty acid food sources listed below (unless certain health conditions apply).

omega-6 fatty acids

- are essential dietary fatty acids found in polyunsaturated food sources. Omega-6 fatty acids promote inflammation, blood vessel constriction, blood clotting, pain response, airway constriction and more. Most individuals consume predominantly omega-6 fatty acids (16:1 or higher) causing a much greater opposite effect than omega-3.

All-Body Fitness recommends consuming in your daily fat requirements, between a 1:1 to 4:1 ratio of omega-6 to omega-3 fatty acids. Try some of the omega-6 fatty acid food sources listed below (unless certain health conditions apply).

Proteins

- are made up of nitrogen containing amino acid groups called peptides. Proteins are responsible for countless functions within the body, in fact every cell that we are made of contains some form of protein. Protein also is needed for building, maintaining, and strengthening all bodily structures.

All-Body Fitness recommends in your daily protein requirement, consuming at least 20-30g for women per meal (on average) and 40-60g for men per meal (on average). Try some of the protein food sources listed below (unless certain health conditions apply).

complex carbohydrates

- is an essential macro-nutrient consisting of dietary fiber and 2 or more different sugar molecules. Complex carbohydrates are required for supplying the energy needed for proper brain and nervous system function. In addition, they are our bodies' primary and preferred source of energy.

All-Body Fitness recommends in your daily carbohydrate requirement, consuming at least 130g minimum (on average). Try some of the complex carbohydrate food sources listed below (unless certain health conditions apply).

fruits

vegetables

grains

 

 

***All-Body Fitness takes no responsibility for the accuracy of the information provided on this page. Please contact a medical doctor or a registered dietitian for nutrition advice.

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