What are macronutrients?

Why macronutrients matter

Each one does a different job.

• Carbohydrates are your body's main fuel.
• Protein builds and repairs muscle and helps regulate hormones.
• Fat stores energy, forms part of your cells and helps you absorb vitamins A, D, E and K.

Fat carries 9 calories per gram, more than double the 4 in carbohydrate or protein, which is why oily food adds up so quickly.

Vitamins and minerals, by contrast, are micronutrients, needed in much smaller amounts.

Macronutrients in Indian food

A typical Indian plate leans heavily on carbohydrate, with lots of rice or roti and a small katori of dal.

To balance it:

• Add a protein source to every meal, such as dal, chana, paneer, dahi, eggs, fish or chicken.
• Fill half the plate with vegetables.
• Choose whole grains like jowar, bajra and brown rice over maida.
• Use oil and ghee with a measured hand.

The right balance for you depends on your health and goals, so a nutritionist can help you tailor it.