Macronutrients

Understanding macronutrients is one of the most practical foundations of good nutrition. Every meal you eat is built from three core components - fat, protein, and carbohydrate - and each plays a distinct role in your body. This guide breaks down what you actually need to know about each one.

#Healthy Fats

Fat is an essential macronutrient - the goal isn't to cut it, it's to choose the right types.

The 3 types

Type	Examples	Guidance
Unsaturated (mono & poly)	Olive oil, avocado, nuts, oily fish	Prioritise
Saturated	Butter, red meat, coconut oil, full-fat dairy	Moderate
Trans fats	Hydrogenated oils, many packaged snacks	Avoid

Why fat matters

• Absorbs fat-soluble vitamins (A, D, E, K)
• Supports hormone synthesis
• Provides sustained energy and satiety
• Protects cardiovascular and brain health

Best sources

• Oily fish: salmon, mackerel, sardines (aim for 2× per week)
• Avocado: ~½ per serving is a practical portion
• Extra-virgin olive oil: use for dressings and low-heat cooking
• Nuts and seeds: almonds, walnuts, chia, flaxseed

Reading a label

Check saturated fat per 100g - under 5g is a reasonable benchmark for everyday staples. In the ingredients list, "partially hydrogenated oil" signals trans fats.

Simple swaps

• Butter on toast → avocado or nut butter
• Processed snack → small handful of mixed nuts
• Vegetable/seed oil → extra-virgin olive oil

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#Lean Protein

Protein supports muscle repair and growth, immune function, satiety, and enzyme production. Most people underestimate their daily need or cluster intake at dinner.

Daily targets

Activity level	Target
Moderately active	1.2-1.6g per kg body weight
Active / training regularly	1.6-2.2g per kg body weight
Older adults (60+)	≥1.6g per kg (muscle preservation priority)

Example: a 70 kg moderately active person needs roughly 84-112g per day.

Best lean sources

• Chicken breast: ~31g per 100g
• Tuna / salmon: ~25-28g per 100g
• Eggs: ~6g each
• Cottage cheese / Greek yoghurt: 11-17g per 100g
• Lentils / chickpeas: ~9g per 100g (cooked)
• Tempeh: ~19g per 100g

Portion anchor (no scale needed)

• Palm of your hand ≈ 25-30g (chicken, fish, beef)
• 2 large eggs ≈ 12g
• 200g Greek yoghurt ≈ 17g
• 2 heaped tbsp nut butter ≈ 7g

Distribution matters

Research suggests muscle protein synthesis is optimised at around 25-40g per meal. Spreading intake across 3-4 meals is more effective than a single large hit at dinner.

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#Fibre

The UK average fibre intake is around 18g per day - well short of the recommended 30g. Fibre isn't glamorous, but it's one of the most evidence-backed nutrients for long-term health.

Two types - both important

Type	What it does	Best sources
Soluble	Slows digestion, lowers LDL, feeds gut bacteria	Oats, apples, legumes, flaxseed
Insoluble	Adds bulk, keeps gut transit regular	Wholegrains, vegetable skins, nuts

Why it matters

• Feeds beneficial gut bacteria (prebiotic effect)
• Slows glucose absorption → steadier blood sugar and energy
• Lowers LDL ("bad") cholesterol
• Promotes satiety between meals
• Associated with reduced colorectal cancer risk

High-fibre foods (per typical serving)

• Lentils 100g cooked - 8g
• Chia seeds 15g - 5g
• Apple with skin - 4g
• Oats 40g dry - 4g
• Almonds 30g - 3.5g
• Broccoli 80g - 2.5g
• Wholegrain bread (1 slice) - 2g

What 30g looks like in a day

• Breakfast: porridge + chia + berries (~8g)
• Lunch: lentil soup + wholegrain roll (~10g)
• Dinner: veg stir-fry + brown rice (~8g)
• Snacks: apple + handful of almonds (~6g)

Build up gradually

Adding fibre too quickly causes bloating and discomfort. Increase by ~5g per week and drink more water - fibre needs fluid to do its job.