ORDER
You’ve probably heard about the three macronutrients: protein, fat and carbohydrates. But it often feels like the conversation is usually centered around which one you need to cut out. “Carbs are bad for you!” “No, fat is bad for you!” It might surprise you to learn that a balanced diet actually includes all three—so let’s talk about why.
Protein is made up of amino acids—which are essentially chemical building blocks that work like lego pieces, falling apart and coming together to form different structures in the body.
We need protein for creating new cells, building muscle mass, tissues (like cartilage and skin) and producing hormones and enzymes. It’s also important for bone health, improving metabolism, and increasing satiety.
While protein is typically found in animal proteins (like chicken, beef, pork and seafood) or animal by-products (like eggs and dairy), we can also consume protein from plant-based foods. Soy products (like tofu and tempeh), legumes (beans, lentils, chickpeas) and nuts and seeds are all excellent additions to your diet to ensure adequate protein intake.
Dietary fats are the fats that come from foods, and while they often get a bad rap, they’re essential for our health! Although there are different types of fats (monounsaturated, polyunsaturated and saturated fats) that have unique properties and benefits, most whole foods actually contain a mix of different fats. For example, beef doesn’t just contain saturated fat, it also contains monounsaturated fat—the same kind found in olive oil and avocados.
We need fat in order to absorb fat-soluble vitamins A, D, E and K. Fat is also required for the synthesis of steroid hormones, including sex hormones (like estrogen and testosterone) and the stress hormone cortisol. Dietary fat is also very satiating, so it helps to keep us feeling full for longer.
Opt to include more anti-inflammatory fats like olive oil, avocados, omega-3s from fatty fish, and nuts and seeds, like walnuts, chia seeds and flax.
Protein is made up of amino acids—which are essentially chemical building blocks that work like lego pieces, falling apart and coming together to form different structures in the body.
We need protein for creating new cells, building muscle mass, tissues (like cartilage and skin) and producing hormones and enzymes. It’s also important for bone health, improving metabolism, and increasing satiety.
While protein is typically found in animal proteins (like chicken, beef, pork and seafood) or animal by-products (like eggs and dairy), we can also consume protein from plant-based foods. Soy products (like tofu and tempeh), legumes (beans, lentils, chickpeas) and nuts and seeds are all excellent additions to your diet to ensure adequate protein intake.
Dietary fats are the fats that come from foods, and while they often get a bad rap, they’re essential for our health! Although there are different types of fats (monounsaturated, polyunsaturated and saturated fats) that have unique properties and benefits, most whole foods actually contain a mix of different fats. For example, beef doesn’t just contain saturated fat, it also contains monounsaturated fat—the same kind found in olive oil and avocados.
We need fat in order to absorb fat-soluble vitamins A, D, E and K. Fat is also required for the synthesis of steroid hormones, including sex hormones (like estrogen and testosterone) and the stress hormone cortisol. Dietary fat is also very satiating, so it helps to keep us feeling full for longer.
Opt to include more anti-inflammatory fats like olive oil, avocados, omega-3s from fatty fish, and nuts and seeds, like walnuts, chia seeds and flax.
Carbohydrates are the body’s main energy source! Carbohydrates are broken down into glucose, which the body and the brain use as fuel.
Carbohydrates are the body’s preferred fuel source, as glucose is converted into ATP, which provides energy for the cells. Carbohydrates also provide us with important dietary fibre: not only does this keep things moving by adding bulk to the stool, it also provides fuel for our healthy gut bacteria to keep them thriving. Because carbohydrates come from plant-foods, it’s also from them that we get important antioxidants and polyphenols which help protect against oxidative stress.
When it comes to healthy carbohydrates, we really want to think of plant foods: root vegetables, legumes, whole grains, berries, fruit, nuts and seeds all contain healthy carbohydrates in the form of starch, sugar and fibre! By opting for seasonal produce, not only are we getting a lot of diversity in the plant-foods we’re consuming (which our gut bacteria love), we’re also consuming foods when they have the highest nutritional value. For example, Impact Kitchen uses seasonal ingredients like sweet potato, tomatoes, spinach and kale from local supplier Riga Farms, to ensure optimal quality and freshness, as well as broccoli from Saliba Greenhouses.
Our Power Bowls are all designed to be balanced and contain the macronutrients our bodies all crave: protein, healthy fats and carbohydrates. Check out which bowls our Co-Founder, Josh Broun, loves to eat every day!
Zesty Mexican: kale, black bean mole, white rice, roasted sweet potatoes, red peppers, avocado, salsa fresco, cashew sour cream, tostado crumble and cilantro jalapeño dressing.
Warrior: rice, arugula, pickled red onions, hummus, feta, olives, sprouts and balsamic & olive oil. Add chicken or salmon for extra protein!
Everyday Bowl: arugula, sweet potato, beets, broccoli, steak and balsamic & olive oil.
Which bowl are you trying next?!
Our Power Bowls are all designed to be balanced and contain the macronutrients our bodies all crave: protein, healthy fats and carbohydrates. Check out which bowls our Co-Founder, Josh Broun, loves to eat every day!
Zesty Mexican: kale, black bean mole, white rice, roasted sweet potatoes, red peppers, avocado, salsa fresco, cashew sour cream, tostado crumble and cilantro jalapeño dressing.
Warrior: rice, arugula, pickled red onions, hummus, feta, olives, sprouts and balsamic & olive oil. Add chicken or salmon for extra protein!
Everyday Bowl: arugula, sweet potato, beets, broccoli, steak and balsamic & olive oil.
Which bowl are you trying next?!
