A dietitian explains micro and macro nutrients

With so much information about diets and nutrition around, it can be hard to get a sense of what’s accurate. We consult with a practising dietitian to track down some answers.

With a deluge of media at our fingertips when it comes to information about what you should (and more often, shouldn’t) be eating – it can be hard to separate fact from fiction. You’ve probably heard terms like ‘macronutrients’ and ‘micronutrients’ thrown around in the context of diet before, but what exactly are they? And what role do they play in the body?

According to Gabrielle Maston, Accredited Practising Dietitian and Spokesperson for the Dietitians Association of Australia, macronutrients are divided into three categories that you’re likely already familiar with – proteins, carbohydrates, and fats. Each of these categories provides the body with the energy it needs in order to keep functioning efficiently.

When it comes to how we consume macronutrients, the importance lies in the composition of your intake. For instance, Gabrielle recommends that 45–65 percent of our energy intake should come from wholefood and wholegrain carbs, while proteins and fats should account for 15–25 percent and 20–35 percent of your total, respectively.

These guidelines are based on the general Australian population, and your individual needs may vary. “If someone is young, male, and active they need more of things like carbohydrates and protein compared to an elderly person who’s a smaller female,” Gabrielle warns. Your needs can also change due to illness or pregnancy, or because of dietary restrictions due to allergy or personal choices. If you’re concerned about your dietary intake, Gabrielle advises that a blood test from a GP is the best course of action.

“Micronutrients are little compounds found in different types of food, and they’re made up of minerals and vitamins.” This includes familiar vitamins like A, C, D, K, and the B group, as well as common minerals like calcium, iron, and zinc. Although there’s plenty more (“about 28 altogether”) that we get from our diet.

These compounds are essential for our body’s day-to-day functioning, and restrictions in their intake can have severe consequences. “A common example of that would be young females who end up with iron deficiencies because they don’t eat much red meat or chicken.” In that case, symptoms can manifest in a spectrum that ranges from fatigue, right through to anaemia, or a halt in menstruation.

The good news is that meeting your necessary quota of both macronutrients and micronutrients is actually quite easy. According to Gabrielle, “an average person who’s eating a balanced diet will get all the nutrients they need for their health.”

Generally, that means a diet that includes all five food groups in appropriate configurations. Gabrielle has a helpful guide to organising your plate for lunch and dinner: have at least a quarter as a protein source – meat, chicken, fish, eggs, or vegetarian alternatives. Another quarter should be whole grains – pasta, rice, or potato – and the final half should be vegetables – natural things that are green and colourful. That way, you can be sure that you’re fuelling your body with what it needs.

While Gabrielle’s advice sounds like good common sense, it seems the media is constantly reporting we should eat more of one thing and less of another. Her response? Ignore it, for the most part. “It seems like, in popular media, things are changing all the time, but they really aren’t.”

But she does have some advice for changes that you can incorporate into your diet. “If you’re looking to lose weight and be a little healthier, drop the processed foods because most of the micronutrients have been taken out, and the macronutrient composition is pretty poor.” Foods high in refined carbohydrates provide a lot of energy without the accompanying nutritional benefits, and it’s this excess energy that’s stored as fat in the body.

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances 

Disclaimer:
The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.