The Fundamentals of a Healthy Diet

Macronutrients and Nutrient Density (video)

While daily calorie intake significantly influences dietary health, prioritising nutrient-dense foods in the form of balanced macronutrients is also essential for a healthy diet. Below, you’ll find a cheat sheet to help you distinguish each macronutrient:

🥘 Macronutrient Cheat Sheet

🍳 Protein (beef, chicken, tofu, lentils, eggs)
Role: Essential for muscle repair and growth, supports immune function, and aids in hormone production. Contributes to feelings of fullness and satiety, aiding in weight management.

🍠 Carbs (fruits, potatoes, rice, bread)
Role: Primary source of energy for the body, particularly for brain function and physical activity. Fibers are mainly found in carb sources.

🥕 Fibre (veggies, whole grains, beans)
Role: Promotes digestive health, helps regulate blood sugar levels, and contributes to feelings of fullness and satiety, aiding in weight management.

🥑 Fats (olive oil, avocados, nuts)
Role: Essential for hormone synthesis, cell membrane structure, and absorption of fat-soluble vitamins. Provides concentrated energy and helps maintain healthy eyes, skin and hair.

📹 In the following video, lifestyle expert Roos London explores:

🍊 The significance of food choices for overall health.


🔎 Understanding the role of each macronutrient: Proteins, carbohydrates, and fats.


📋 Recommended intake levels of macronutrients with examples.

👉 Eager to learn more? In our next lesson, we’ll explore the importance of meal timing and frequency for adhering to a healthy diet.