What we eat can be an emotive topic, with many varying opinions on what's healthy and what's not. If you've ever found yourself confused by conflicting studies about diets, you're not alone. Understanding nutrition can feel overwhelming, especially when some experts claim one diet is beneficial while others argue the opposite. To navigate these challenges, it’s useful to understand macronutrients and micronutrients and their impact on your health. 

What Are Macronutrients? 

Macronutrients are nutrients that our bodies need in larger amounts, and they play a crucial role in providing energy and supporting overall health. They include: 

1. Fibre: A Crucial Component for Digestion
   
   Fibre is vital for digestion and gut health. It helps the body remove waste and supports healthy digestion. Foods rich in fibre include whole grains, legumes, fruits, and vegetables. Fibre comes in two types:
   
   • Soluble fibre: Found in fruits, vegetables, legumes, and oats, this type helps regulate blood sugar levels, improves insulin sensitivity, and lowers cholesterol.
   
   • Insoluble fibre: Found in whole grains, fruits, and vegetables, it helps maintain regular bowel movements and promotes the growth of healthy gut bacteria, supporting immune function and overall health. Fibre is also associated with a reduced risk of colon cancer. 

2. Carbohydrates: Fuel for Your Body
   Carbohydrates are the body's main energy source, especially for the brain. However, not all carbs are created equal. Focus on complex carbohydrates from whole grains, legumes, fruits, and vegetables, as they provide essential nutrients and slow-release energy. Refined carbs, such as white bread, pasta, and sugary snacks, can spike blood sugar levels, leading to inflammation and health issues like obesity, metabolic disorders, heart disease, and type 2 diabetes. 

3. Protein: Building Blocks of the Body
   Protein is essential for building and repairing tissues, as well as supporting immune function. There are 20 amino acids in protein, nine of which are essential for human health. While animal products are often high in protein, they may also contain unhealthy levels of saturated fats. Plant-based sources, like beans, lentils, tofu, and quinoa, offer protein without the added fats. If you're following a vegetarian or plant-based diet, you can meet your protein needs through a variety of complementary plant foods. 

4. Fats: Healthy Fats for a Healthy Body
   Not all fats are bad. In fact, some fats are essential for maintaining healthy cell structures, hormone production, and vitamin absorption. There are several types of fats:
   
   • Polyunsaturated fats: Omega-3 and omega-6 fatty acids found in foods like oily fish (e.g., mackerel, salmon), flaxseeds, chia seeds, and walnuts.
   
   • Monounsaturated fats: These fats are found in olive oil, avocados, and nuts and are considered healthier than saturated fats.
   
   • Saturated fats: Found in animal products like meat, butter, and cheese, these fats are linked to cardiovascular disease and should be consumed in moderation.
   
   • Trans fats: These fats, often found in processed foods like donuts, cakes, and packaged snacks, raise “bad” cholesterol (LDL) while lowering “good” cholesterol (HDL), contributing to inflammation and heart disease risk. 

Micronutrients: Essential for Health, But Needed in Small Amounts 

Micronutrients, while not essential for life, play a crucial role in health. They include vitamins and minerals that are vital for various bodily functions: 

• Vitamins: These include Vitamin A, C, E, and K, which are essential for immune function, skin health, and overall well-being. 
• Minerals: Important minerals like iron, calcium, magnesium, potassium, iodine, and zinc support bone health, hormone production, and other essential functions. 

Antioxidants like polyphenols and carotenoids, found in fruits and vegetables, help reduce inflammation and prevent chronic diseases, including heart disease, diabetes, and even cancer. 

Why Should We Eat the Rainbow? 

Eating a rainbow of colourful foods ensures that you're getting a variety of phytochemicals (natural plant compounds), each offering unique health benefits. Phytochemicals like polyphenols in dark berries and carotenoids in orange and yellow fruits help fight inflammation, support immunity, and reduce the risk of chronic conditions. 

For instance: 

• Dark berries like blueberries and blackberries are rich in anthocyanins, which have been shown to reduce the risk of heart disease, diabetes, and Alzheimer's disease. 
• Orange and yellow foods like carrots and mangoes are loaded with carotenoids, which help enhance immune function and protect against cancer. 
• Green foods, including leafy greens, are high in antioxidants and anti-inflammatory compounds. 

Practical Tips for Healthy Eating 

Incorporating these nutritional principles into your daily routine can seem challenging at first, but with a little mindfulness, it can be fun and rewarding. Here are some tips to get you started: 

1. Eat a diverse range of whole foods: Include a variety of fruits, vegetables, whole grains, nuts, seeds, and legumes to nourish your gut and keep your microbiome diverse. 
2. Fill your plate with colour: The more colourful your plate, the more phytonutrients you’re consuming, which translates to better health benefits. 
3. Increase fibre intake: A diet rich in fibre supports healthy digestion and feeds your gut bacteria, contributing to a balanced microbiome. 
4. Avoid refined carbohydrates: Minimize your intake of white bread, white pasta, and sugary snacks, which can spike blood sugar levels and contribute to inflammation. 
5. Choose healthy fats: Incorporate healthy fats from sources like olive oil, nuts, seeds, and oily fish into your meals. 
6. Eat slowly and mindfully: Eating slowly helps prevent overeating and supports better digestion. 

Conclusion: Make Eating Well a Habit 

Eating well doesn’t have to be boring or restrictive. Experiment with colourful, nutritious foods, and explore new herbs and spices to keep things exciting. A diet focused on whole foods, fibre, healthy fats, and a variety of fruits and vegetables will help you maintain a healthy body and mind. 

Remember, the food you choose today has a direct impact on your health tomorrow. Prioritize your nutrition, and your body will thank you! 

Written by Dr. Sherina Fernandes, March 2023