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- These are nutrients needed in large quantities
- There are 3 major categories of macronutrients:
- There are many different points of views but, in general, most experts recommend that the caloric composition of diet be: 45-65% carbohydrate, 10-35% protein, 20-35% fat
- Provides energy for the body
- Dietary sources are generally in the form or sugars and starches from grains and starchy vegetables like potatoes.
- A healthy body has a tight control on blood sugar levels and has three way to dispose of excesses: (1) burned during activities (healthy); (2) stored as glycogen in the liver (healthy); and (3) converted to body fat (unhealthy and a clear indication of consuming too many carbohydrates).
- Carbohydrates are put into two categories: simple carbs and complex carbs. These have massively different effects in the body:
- Simple carbs: are easy to digest sugars (click through to BAD STUFF/SUGAR). Simple carbs are over-consumed with the high sugar diet of today, which leads to obesity and poor health. Many snacks are appealing because they give a quick energy, but are loaded with sugar and unhealthy.
- Complex carbs: are slower to digest and rich in fiber (click through OTHER INGREDIENTS/FIBER). These promote satiety, leading weight loss and better blood glucose and cholesterol control.
- In general, we should be eating more complex carbs and fewer simple carbs. To understand the quality of carbs, you need to know which type you are consuming.
- Humans consume dietary protein, but the body really only wants the amino acids, which make up protein.
- There are 12 essential amino acids (12: leucine, isoleucine, valine, tryptophan, tyrosine, phenylalanine, methionine, cysteine, threonine, histidine, lysine, arginine) (Click through to ESSENTIAL AMINO ACIDS). These are essential, because our body does not make these amino acids and must get them from protein-rich foods like meats, seafood, legumes, and dairy products.
- There are 8 non-essential amino acids (8: alanine, asparagine, aspartate, glutamate, glutamine, glycine, proline, serine). These are non-essential, because our body can make these amino acids. Some essential amino acids are used to make the non-essential ones.
- Protein is used to make all body parts, particularly all tissues and cells, and to maintain and grow muscle mass.
- There are 3 major fat categories: omega-3, -6, and -9. (click through HEALTHY FATS)
- Essential fats are omega-3s and -6s
- In general, we consume too many omega-6 fats and not enough omega-3s
- Omega-9s are made by the body, but extra consumption of them from foods like avocados and olive oil enhances health
- Saturated and trans fats are unhealthy (click through BAD STUFF)
- All fats provide a slow-releasing energy source
- Excess fat is stored around the body, but in some cases, in the abdominal region and on the liver, which increases the risk of type 2 diabetes
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1. Open a packet. Each one is a complete meal.2. Rehydrate as directed.3. Dress it up. Go to nutrientfoods.com/recipes for meal prep tips and videos.
(Pro tip: Blend your shake with liquid, banana, peanut butter, and ice.)4. Check in with your Coach. Support = Success.5. We’re in this together. Tag #nutrientfoods on social media so we can stay in touch during your health journey. Let’s do this!