Macronutrients Understanding Fats

“What one does is what counts, not what one had the intention of doing.”

——Pablo Picasso—- artist

Hello Health Seekers

Did you ever stop to realize that all foods that you can eat can be categorized or classified into four nutrients ?

Collectively they are known as macronutrients. Macro meaning big as opposed to micro which means small.

Macronutrients are the nutrients required by the body in large amounts to provide energy and support vital functions. They are essential for overall health, metabolism, maintenance and growth of muscles and other soft tissues,strong teeth and bones,and overall health. Everyone alive needs the four basic nutrients The four primary macronutrients are carbohydrates, proteins, and fats,the last being water. 

We are about to individually discuss them in some detail. Today :

🥑 Let’s Talk About Fat (The Good, the Bad & the Confusing)

Fat has a bad rep—but the truth is, your body needs fat. It’s essential for energy, cell function, hormone production, and absorbing key vitamins like A, D, E, and K (aka the fat-soluble vitamins).

But not all fats are created equal. Let’s break it down:

🔹 1. Monounsaturated Fats (The Heart Helpers)

• Found in: Olive oil, avocados, almonds, peanuts

• Benefits: Help lower bad cholesterol, reduce inflammation, and support heart health.

🔹 2. Polyunsaturated Fats (The Brain Boosters)

• Found in: Fatty fish (like salmon), walnuts, flaxseeds, sunflower oil

• Includes omega-3 and omega-6 fatty acids—essential fats your body can’t make.

• Supports brain function, heart health, and reduces risk of chronic diseases.

🔹 3. Saturated Fats (Use With Caution)

• Found in: Red meat, butter, cheese, coconut oil

• May raise LDL (“bad”) cholesterol in some people.

• Tip: Not all saturated fat is evil, but limit intake and prioritize plant-based fats.

🔹 4. Trans Fats (The Trouble Makers)

• Found in: Processed snacks, fried foods, margarine, baked goods

• Artificially made to extend shelf life—and they extend risk for heart disease.

• Tip: Avoid these like the plague. Check labels for “partially hydrogenated oils.”

⚡ Fat = Energy

Fat isn’t just for padding. It’s a powerful fuel source, especially during low-intensity, long-duration activity (like walking!). Your body loves to burn fat for energy when carbs aren’t on hand.

🧬 Essential vs. Non-Essential Fatty Acids

• Essential fatty acids (EFAs): You must get these from your diet (omega-3s & omega-6s). Your body can’t produce them.

• Non-essential fatty acids: Your body can make them from other nutrients.

✅ Bottom Line:

Fat isn’t your enemy. It’s about choosing the right kinds, skipping the harmful ones, and eating a balanced amount for optimal health, energy, and vitality.

🧠💛 Eat smart fats. Think avocado over donut. Salmon over sausage.

The Health Instrument