13/07/2025
Want to feel your best every day? I'll show you the perfect macronutrient breakdown for optimal health and nutrition!
Learn how to optimize your daily macronutrient intake for optimal health and nutrition from a naturopathic perspective. This video provides valuable insights into the ideal breakdown of carbohydrates, proteins, and fats, along with recommended food sources. Discover the importance of whole, unprocessed foods, hydration, mindful eating, and supplementation for a well-rounded approach to your diet. Follow a sample daily meal plan and understand the significance of consulting with a professional for personalized advice. Watch now to enhance your understanding of macronutrients and improve your overall well-being.
When it comes to daily nutritional requirements for macronutrients according to naturopathic and natural health principles, the focus is typically on a balanced intake of carbohydrates, proteins, and fats, sourced from whole, unprocessed foods. Here are general guidelines based on naturopathic and natural health perspectives:
Carbohydrates
Percentage of Total Daily Calories: 45-65%
Sources:Whole grains (quinoa, brown rice, oats)Vegetables (leafy greens, cruciferous vegetables, root vegetables)Fruits (berries, apples, oranges)Legumes (beans, lentils)Nuts and seeds (chia seeds, flaxseeds)
Whole grains (quinoa, brown rice, oats)
Vegetables (leafy greens, cruciferous vegetables, root vegetables)
Fruits (berries, apples, oranges)
Legumes (beans, lentils)
Nuts and seeds (chia seeds, flaxseeds)
Proteins
Percentage of Total Daily Calories: 10-35%
Sources:Plant-based proteins (tofu, tempeh, legumes, quinoa)Animal-based proteins (organic eggs, grass-fed meats, wild-caught fish)Nuts and seeds (h**p seeds, almonds, pumpkin seeds)Dairy or dairy alternatives (organic yogurt, plant-based milks)
Plant-based proteins (tofu, tempeh, legumes, quinoa)
Animal-based proteins (organic eggs, grass-fed meats, wild-caught fish)
Nuts and seeds (h**p seeds, almonds, pumpkin seeds)
Dairy or dairy alternatives (organic yogurt, plant-based milks)
Fats
Percentage of Total Daily Calories: 20-35%
Sources:Healthy oils (extra virgin olive oil, coconut oil, avocado oil)Nuts and seeds (walnuts, chia seeds, flaxseeds)AvocadosFatty fish (salmon, mackerel, sardines)Organic butter or ghee (in moderation)
Healthy oils (extra virgin olive oil, coconut oil, avocado oil)
Nuts and seeds (walnuts, chia seeds, flaxseeds)
Avocados
Fatty fish (salmon, mackerel, sardines)
Organic butter or ghee (in moderation)
Additional Guidelines
Focus on Whole Foods: Emphasize unprocessed, organic foods that are rich in nutrients.
Balance and Variety: Ensure a varied diet to cover all essential nutrients and prevent deficiencies.
Hydration: Drink plenty of water throughout the day. Herbal teas and natural juices can also contribute to hydration.
Mindful Eating: Eat slowly and mindfully, paying attention to hunger and fullness cues.
Supplementation: Use natural supplements if needed, such as omega-3 fatty acids, vitamin D, and probiotics, but ideally get nutrients from food sources.
Example of a Daily Meal Plan
Breakfast:
Smoothie with spinach, kale, banana, blueberries, chia seeds, and almond milk.
A slice of whole-grain toast with avocado and a sprinkle of h**p seeds.
Lunch:
Quinoa salad with mixed greens, cherry tomatoes, cucumbers, chickpeas, and a drizzle of olive oil and lemon juice.
A piece of fruit, such as an apple or pear.
Snack:
A handful of nuts and seeds (almonds, sunflower seeds).
Dinner:
Grilled salmon with a side of roasted sweet potatoes and steamed broccoli.
Mixed greens salad with olive oil and balsamic vinegar.
Evening Snack:
Organic yogurt with a handful of berries and a sprinkle of flaxseeds.
Consultation with a Professional
It's essential to consult with a naturopathic doctor or a registered dietitian who specializes in natural and holistic nutrition. They can provide personalized advice based on individual health needs, lifestyle, and any medical conditions.
These guidelines are general recommendations and might need adjustments based on specific health goals, activity levels, and individual metabolism.
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