Macronutrients & Micronutrients

A balanced diet should contain Carbohydrates, Fats (lipids) and Protein as well as Vitamins and Minerals. 


3 Types of Macronutrients (Nutrients our bodies need in large quantities)

1) Carbohydrates

Carbohydrates provide fuel for your body in the form of glucose or sugar. There are two types of carbohydrates - simple and complex. Simple carbohydrates are sugars, such as the ones found in lollies, fruits and baked goods. Complex carbohydrates are starches found in beans, nuts, vegetables and whole grains.

Healthy adults should get 45% - 65% of total daily calorie intake from carbohydrates.

2) Lipids (Fats)

Saturated, trans and unsaturated fats are all types of lipids, but unsaturated fats are healthier choices.

Good Fats: 

    • Avocados
    • Olives
    • Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews, walnuts)
    • Natural Peanut Butter (containing just peanuts and salt)
    • Seeds (sunflower, sesame, and pumpkin seeds)
    • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
    • Non-GMO sources of soymilk and tofu

Healthy adults should get 20% - 35% of total daily calorie intake from fats. 

3) Protein

High Protein Foods:

    • Natural Yoghurt (Greek)
    • Cottage Cheese
    • Egg Whites
    • Milk (Trim, Soy, Almond)
    • Meat (Steak, Premium Mince, Chicken Breast, Turkey) 
    • Seafood (Tuna, Salmon, Halibut)
    • Peanut Butter
    • Mixed Nuts
    • Whey Protein Powder 

Healthy adults should get 10% - 35% of total daily calorie intake from proteins. 


Micronutrients (Nutrients our bodies need in small quantities)

- Vitamins
- Minerals


Are you confused on how big your portion sizes need to be, based on your personal goals?

Below is a simple "guideline", which you can follow.
Try following this guideline:
    • Muscle Toning: Carbohydrates 40% - Protein 40% - Fat - 20%
    • Maintain Weight: Carbohydrate 35% - Protein 35% - Fat 30%
    • Burn Fat: Carbohydrate 30% - Protein 40% - Fat 30%


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