Nutrition plays a central role in your overall health—how you feel, how much energy you have, and how your body functions every day. At Rayhaan Healthcare, we believe that understanding the basics of nutrition allows you to make better choices for your long-term wellbeing.
One of those foundational basics is macronutrients.
What Are Macronutrients?
Macronutrients are the nutrients your body requires in large amounts because they supply the energy (calories) needed for daily function.
They include:
- Carbohydrates
- Proteins
- Fats
Each one has a unique purpose in supporting your energy levels, immunity, metabolic health, and physical performance.
1. Carbohydrates: Your Body’s Primary Energy Source
Carbohydrates are your body’s preferred fuel—especially for the brain and muscles. As highlighted in the document (page 4), 1 gram of carbohydrates provides 4 calories.
Macronutrients
Types of Carbohydrates
Complex Carbohydrates (Recommended More Often)
Provide sustained energy and contain fiber, vitamins, and minerals.
Examples (page 5):
- Whole grains
- Oats
- Beans
- Berries
- Vegetables
Simple & Refined Carbohydrates (Limit Intake)
These digest quickly and may cause spikes in blood sugar and energy crashes.
Examples:
- Soda
- Candy
- White bread
- Pastries
Choosing complex carbs more frequently helps stabilise energy levels and supports better digestive health.
2. Protein: Essential for Building & Repairing the Body
Protein is required for repairing tissues, building muscle, supporting immunity, and producing enzymes and hormones. (Page
Just like carbohydrates, 1 gram of protein also provides 4 calories.
Why Protein Is Important
- Helps repair cells and tissues
- Supports muscle growth and maintenance
- Keeps you full for longer
- Strengthens the immune system
Healthy Sources of Protein
- Poultry
- Beans and lentils
- Fish
- Tofu
- Yogurt
- Eggs
- Chickpeas
Including a good protein source in your meals helps with hunger control and overall health.
3. Fats: Vital for Long-Term Health
Despite common misconceptions, fats are not the enemy. In fact, they are essential for energy storage, nutrient absorption, cell growth, and organ protection.
1 gram of fat provides 9 calories, making it the most energy-dense macronutrient.
Types of Fat
Healthy (Unsaturated) Fats – Recommended
Support brain health, heart function, and overall wellness.
Sources (page 9):
- Avocados
- Nuts
- Seeds
- Olive oil
- Fatty fish
Saturated Fats – Use in Moderation
Examples:
- Red meat
- Butter
- Full-fat dairy
Trans Fats – Avoid
These may increase inflammation and raise the risk of chronic diseases.
Found in:
- Fried foods
- Processed snacks
- Hydrogenated oils
How Much of Each Macronutrient Do You Need?
There is no single ratio that suits everyone. However, the general guidelines shared in the document (page 10) suggest:
Macronutrients
- Carbohydrates: 45%–65% of daily calories
- Protein: 10%–35%
- Fats: 20%–35%
Your ideal balance depends on your age, activity level, medical conditions, and personal health goals.
Building a Balanced Plate
A healthy meal is one that provides balance and variety. The plate model (page 11) offers a simple way to visualise this:
Macronutrients
- ½ plate vegetables
- ¼ plate whole grains
- ¼ plate healthy protein
- Healthy oils in moderation
- Plenty of water
This approach helps control portion sizes while ensuring nutrient diversity.
Key Takeaways
- Choose complex carbohydrates for steady energy.
- Include adequate protein to support muscle and immunity.
- Embrace healthy fats; they are essential, not harmful.
- Focus on balance, moderation, and whole foods.
- Nutrition should be both nourishing and enjoyable.
Your Health Matters to Us
At Rayhaan Healthcare, we are committed to helping you make informed, sustainable health decisions. Nutrition is a powerful form of medicine—and understanding macronutrients is the first step toward better health.
If you would like personalised nutrition guidance or support for conditions such as diabetes, PCOS, acidity/GERD, or weight loss, our team is here to help.
Rayhaan Healthcare
1st Floor, Park Medical Centre, 3rd Parklands Rd, Opp. Aga Khan Hospital, Nairobi
📞 +254 740 411 953
📧 info@rayhaan.co.ke
