by Asha Richards
Women’s Health Expert
Health can be complex. Often there isn’t a simple answer as to why some people have low energy, anxiety, difficulty sleeping, period problems, chronic pain, or inability to shift weight. What is absolutely crucial though is thorough investigation. We must investigate nutrients, hormones, lifestyle habits, stress, sleep quality. Just as we must investigate dietary factors.
Research shows that what we choose to eat has a significant impact on our energy, mood and overall health. So, with this in mind, let’s take a look at the current macronutrient (which refers to the triad of carbohydrates, protein and fat) recommendations.
Macronutrient: Carbohydrates
Sadly, carbohydrates have been given a bad name in the past. It is important to remember that carbohydrates are our body’s main source of energy and they are not only essential for sustaining energy but also for hormonal health.
We can divide carbohydrates into two main groups: simple and complex. Simple carbohydrates are things like refined sugars and refined flours. They are the ingredients that go into highly processed foods such as commercial white breads, pastas, pastries, fries, cakes, ice cream, lollies and other processed confectionery. Simple carbohydrates are often packed with calories and low in vitamins and minerals. They can wreak havoc with our blood sugar levels and microbiome, which can then affect our hormones, energy, detoxification pathways, immune health, digestive function and skin. Simple carbohydrates are the ones we want to avoid or eliminate.
Complex carbohydrates, on the other hand, are our wholegrains, vegetables and fruits. They are wholefoods that are packed with nutrients and are an essential part of a healthy diet. The amount of carbohydrates we need is dependent on two things: first, how physically active we are, and second, our current body weight.
Carbohydrate requirements based on activity level | ||
Activity level | Example | Recommended Carbohydrate Intake |
Light | Daily low intensity or skill-based activity | 3-5g x kg of body weight = daily carbohydrate intake |
Moderate | 1hr of exercise a day | 5-7g x kg of body weight = daily carbohydrate intake |
High | 1-3 hrs of exercise a day | 6-10g x kg of body weight = daily carbohydrate intake |
Very High | 4-5 hrs of exercise a day | 8-12g x kg of body weight = daily carbohydrate intake |
Using these calculations we can work out that a 65 kg person who exercises for 1hr a day should be eating between 325-455 g of carbohydrate per day.
Note: If you are unsure of your carbohydrate requirements, click here to book a one-on-one consultation with one of our expert naturopaths.
Carbohydrate Sources
Carbohydrate Source | Serving | Carbohydrate (grams per serve) |
White Rice (cooked) | 1 cup | 45 |
Brown Rice (cooked) | 1 cup | 45 |
Pasta (cooked) | 1 cup | 25-40 |
Bread (white) | 1 slice | 12-15 |
Bread (whole wheat) | 1 slice | 12-15 |
Oatmeal (cooked) | 1 cup | 30 |
Quinoa (cooked) | 1 cup | 39 |
Potatoes (baked) | 1 medium potato | 26-37 |
Sweet Potatoes (baked) | 1 medium sweet potato | 20-26 |
Corn (cooked) | 1 cup | 30-35 |
Black Beans (cooked) | 1 cup | 40-45 |
Lentils (cooked) | 1 cup | 40 |
Chickpeas (cooked) | 1 cup | 45 |
Banana | 1 medium banana | 27 |
Apple | 1 medium apple | 25 |
Grapes | 1 cup | 16-27 |
Orange | 1 medium orange | 15 |
Strawberries | 1 cup | 11 |
Milk (full cream) | 1 cup | 11-12 |
Yoghurt (plain) | ¾ cup | 10-15 |
*Please keep in mind that these values are approximate and can vary based on factors like ripeness, cooking methods and specific brands.
Macronutrient: Protein
Protein is a macronutrient made up of amino acids. Amino acids are the building blocks that make up our muscles, bones, organs, tissues, hair and nails. Protein plays an integral role in hormone modulation, healthy metabolism, enzyme production and immune function. Our bodies can only store a small amount of amino acids at any one time therefore it is important to eat protein frequently throughout the day.
Including protein with every main meal will help to stabilise our blood sugar levels, energy, enhance immune function, build lean muscle and healthy bones, and support healthy hair growth. Just like with carbohydrates, our recommended protein intake depends on our activity level and current body weight.
Protein requirements based on activity level | |
Activity Level | Amount of protein per kg of body weight |
Inactive person (exercises 0-2 x week) | 1g |
Pregnancy | 1.2-1.5g |
Active person (exercises 3+ x week) | 1.5-1.8g |
Wanting to increase muscle mass (exercises 5+ x week) | 1.8-2.0g |
Using these calculations we can work out that an active 65 kg person should be eating between 98-117 g of protein per day. This can be broken down to 30 g of protein with every main meal and two snacks containing 4-14 g of protein each.
Note: If you are unsure of your protein requirements, click here to book a one-on-one consultation with one of our expert naturopaths.
Animal Protein Sources
Protein Source | Serving | Protein (grams per serve) |
Large egg (boiled) | 1 | 7 |
Anchovies | 5 | 5.8 |
Bacon | 2 thick slices | 10 |
Chicken | 100g | 25 |
Cottage cheese | 100g | 15 |
Feta cheese | 28g | 4 |
Fish | 120g | 20 |
Goats cheese | 100g | 18 |
Greek yoghurt (full fat) | 150g | 12 |
Haloumi cheese | 30g | 6 |
Lean beef or lamb | 120g | 25 |
Pork | 100g | 20 |
Ricotta cheese | 100g | 11 |
Salmon | 100g | 25 |
Plant Sources
To make complete proteins please combine legumes with grains or seeds
Protein Source | Serving | Protein (grams per serve) |
Adzuki beans | 1 cup | 17 |
Almonds | ¼ cup | 7 |
Black beans | 1 cup | 15 |
Brazil nuts | ¼ cup | 5 |
Bread (sourdough) | 1 slice | 3.8 |
Brown rice | ½ cup | 2.3 |
Broccoli | 1 cup | 4 |
Cannellini beans | 100g | 17 |
Cashews | ¼ cup | 4 |
Chickpeas | 1 cup | 15 |
Flaxseeds | ¼ cup | 5 |
Hemp seeds | 3 tbsp | 11 |
Hummus | 1 tbsp | 1.2 |
Kidney beans | 1 cup | 15 |
Lentils | 1 cup | 18 |
Rolled oats | 100g | 12 |
Peanut butter | 2 tbsp | 8 |
Pumpkin seeds | ¼ cup | 7 |
Quinoa | 1 cup | 5 |
Sunflower seeds | ¼ cup | 8 |
Tahini | 2 tbsp | 6 |
Tempeh | 100g | 19 |
Tofu | 100g | 12 |
Walnuts | ¼ cup | 5 |
White rice | ½ cup | 2.1 |
Macronutrient: Fats
As with carbohydrates, the body also uses fats as fuel. Healthy fats assist in the absorption of fat soluble vitamins, create new cell membranes, and assist in hormone production. The one thing to know is that not all fats are created equal. It is important to avoid trans fats when possible.
Trans fats raise LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol and are pro-inflammatory. Eating a diet high in trans fats increases the risk of developing cardiovascular diseases such as heart disease and stroke, as well as negatively affecting sperm morphology and egg quality. In pregnancy, diets high in trans fats have been associated with an increased risk of developing hypertension, pre-eclampsia and gestational diabetes. Trans fats are often found in processed foods, in particular commercial baked goods such as cakes, cookies and pastries, as well as fried foods such as french fries, fried chicken and doughnuts.
The best types of fats we can be eating to support hormone health and reduce inflammation in the body are monounsaturated and polyunsaturated fats. These can be found in foods such as avocado, extra virgin olive oil, coconut, deep-sea oily fish as well as raw nuts and seeds. It is recommended that 20-35% of our daily energy intake should be from these healthy fats. That means if a person is eating 2,200kcal a day, 440 kcal-770 kcal should be coming from these healthy fats.
Monounsaturated Fat Sources
Monounsaturated Fat Source | Serving | Fat (grams per serve) |
Extra Virgin Olive Oil | 1 tablespoon | 14 |
Avocado | 1 medium avocado | 21 |
Almonds | 28g | 14 |
Peanut Butter (natural) | 2 tablespoons | 16 |
Macadamia Nuts | 28g | 21 |
Hazelnuts | 28g | 18 |
Cashews | 28g | 13 |
Polyunsaturated Fat Sources
Polyunsaturated Fat Source | Serving | Fat (grams per serve) |
Flaxseeds | 1 tablespoon | 4.5 |
Chia Seeds | 28g | 9 |
Walnuts | 28g | 13 |
Sunflower Seeds | 28g | 14 |
Salmon (wild-caught) | 85g | 4.5 |
Mackerel (wild-caught) | 85g | 7.5 |
Sardines (canned in oil) | 85g | 10.5 |
*These values are approximate and can vary depending on factors such as the brand and specific variety of the food.
A Word On Hydration
We all know we need to drink more water but do we understand why? Between 40-80% of the human body is made up of water. All of the body’s chemical processes take place in water. Water is needed for healthy digestion, to absorb nutrients, to help us move, to detoxify and get rid of waste products and to regulate our body temperature.
Not drinking enough water (dehydration) is one of the leading causes of fatigue. It can also lead to high blood pressure, nausea, vomiting, diarrhoea, constipation and other digestive problems. It is recommended that males drink a minimum of 2.6L of water per day and females drink a minimum of 2.1L of water per day. This amount increases when exercising, and if you are pregnant or lactating. People who have a high to very high activity level may also need to focus on replenishing their electrolyte stores to ensure they are getting proper hydration.
If you are looking for individualised nutritional support, tailored to your needs, visit one of our naturopaths in clinic today.
by Asha Richards
Women’s Health Expert