The Building Blocks of a Healthy Diet

The Building Blocks of a Healthy Diet

At Fit Food Perth, we value the food we eat not only for its deliciousness but also for its role in our well-being. A well-balanced diet does more than just satisfy your taste buds; it's a vital tool in combatting inflammation and oxidative stress.

Overlooking these essential nutrients can lead to low energy levels and chronic health problems. That's why we're here to help you on a journey toward a healthier lifestyle by understanding macronutrients and micronutrients and their impact on your body.

Macronutrients and Micronutrients: The Basics

The nutrients your body needs for growth, development, and maintaining bodily functions can be classified into two primary groups: macronutrients and micronutrients. Macronutrients are nutrients your body requires in larger quantities, including carbohydrates, protein, and fat. These macronutrients provide the energy, or calories, needed for various bodily functions. On the other hand, micronutrients refer to vitamins and minerals, which your body needs in smaller amounts.

In essence, macronutrients provide the energy, while micronutrients play a vital role in keeping your body healthy and aiding in the digestion of macronutrients.

Exploring Macronutrients

Macronutrients are the essential elements in your diet that fuel your growth and bodily functions. Carbohydrates, protein, and fat are the main sources of nutrition in your diet. Each of these macronutrients has a distinct role to play in your overall health.

Carbohydrates: These are found in foods like fruits, grains, and vegetables. Carbs are the primary source of quick energy for your body as they break down into glucose, which your muscles and brain use for fuel. However, it's essential to distinguish between simple and complex carbohydrates. Simple carbs release sugar quickly and are often found in processed, refined foods, lacking essential nutrients. Complex carbs, on the other hand, release sugar more gradually and contain various nutrients, making them a healthier choice.

Your daily carb intake should be determined by individual factors, but when consuming them, focus on nutrient-dense sources.

Proteins: Composed of amino acids, proteins serve various functions in your body, from acting as hormones and enzymes to forming structural components like connective tissues, skin, and muscle fibres. Unlike carbs, proteins don't directly provide energy but act as building blocks for other bodily structures. The nutritional value of a protein depends on its amino acid content, which varies by food source. Animal products like meat and fish contain all essential amino acids, while plant proteins might lack one or more, necessitating a diverse diet for vegetarians and vegans.

The recommended daily protein intake ranges from 0.75 to 1 gram per kilogram of your body weight.

Fats: Fats come in two main categories: saturated and unsaturated. Unsaturated fats, unlike saturated fats, are essential for your body. They regulate metabolism, maintain cell membrane elasticity, improve blood flow, and support cell growth. Additionally, fats facilitate the absorption of fat-soluble vitamins (A, D, E, and K) into the body.

While your body can produce its own cholesterol, a small amount from your diet aids in hormone production and other vital processes. However, an excessive dietary intake of cholesterol can elevate the risk of heart disease.

The Importance of Micronutrients

Just as your body doesn't produce macronutrients in the quantities it needs, it also falls short in producing micronutrients in sufficient quantities. Thus, consuming a diet rich in vitamins and minerals is essential for a healthy body. Vitamins are organic compounds that can be affected by factors like heat, air, or acid, making it challenging to ensure their preservation through cooking or exposure. Minerals, in contrast, are inorganic and not as susceptible to breakdown during food preparation.

Micronutrients have specific roles in your body, and consuming a diverse, balanced diet ensures you meet your bodily needs and benefits from their protective functions, as they can also act as antioxidants. Both vitamins and minerals contribute to various essential processes in your body.


• Release Energy: Vitamins play a role in releasing energy from the food you eat.
• Support Protein Production: They help build proteins and facilitate cell multiplication.
• Maintain Tissues: Vitamins like C promote collagen production, necessary for wound healing, healthy blood vessels, bones, and teeth.
• Essential for Organs: Vitamins are crucial for the well-being of your eyes, skin, lungs, digestive tract, and nervous system.
• Facilitate Absorption: They interact with each other to aid your body in absorbing the necessary vitamins.
• Disease Protection: Vitamins also provide protection against various diseases.


• Water Balance: Minerals help maintain the correct balance of water in your body.
• Bone Health: They promote healthy bones and stabilise protein structures in your body, including those that make up your hair, skin, and nails.
• Oxygen Transport: Minerals assist in the movement of oxygen throughout your body.
• Sensory Perception: Some minerals contribute to your ability to taste and smell.

A variety of foods encompass both macro and micronutrient functions, making them indispensable for your optimal bodily functions.

With the exception of water and oxygen, the food you consume provides the inputs your body needs to perform its essential functions. The higher the quality of these inputs, the better your body can function and support your overall well-being.

At Fit Food Perth, we're committed to providing not just delicious, but also nutritious meal options. Whether you're craving the hearty comfort of a Beef Curry with Coconut Rice that delivers a satisfying blend of carbohydrates and protein or our Roast Lamb and Gravy which includes iron-rich meat that's essential for oxygen transport, our diverse menu ensures you get a variety of essential nutrients. Plus, every delivered meal has detailed nutritional information to help you meet your needs.

So, why wait? Explore our menu and make a positive change in your life with Fit Food Perth. Your body and taste buds will thank you!