b"HEALTH CHECK Proteins are fundamental to the structure and function of the body's cells. They are essential for tissue growth, repair, and maintenance, particularly crucial during childhood, adolescence, and pregnancy. In todays busy work life, we may struggle to maintain a healthy diet and overlook the necessary needs our bodies require for optimal function. Dietary proteins come from both animal and plant sources, including meat, dairy, eggs, beans, nuts, and seeds. Proteins also play key roles in producing enzymes and hormones which regulate metabolism and the immune response.In this issue, we will be looking at macronutrients and their essential role in our physical, cognitive and emotional abilities to allow us to be productive ande\x03cient in our work & private life. A few tips to bump up your protein intake:Macronutrients, comprising carbohydrates, proteins, and fats, are vital components of the human diet, playing indispensable roles in maintaining healthand supporting bodily functions.Include lean protein sources: opt for lean meats (chicken, turkey), sh, eggs, dairy products, and plant-based options (tofu, tempeh, legumes)These nutrients provide the energy necessary for daily activities and the building blocks for growth, repair, and maintenance of body tissues. A balancedintake of macronutrients is crucial for optimal health, inuencing everything from physical performance to mental well-being. Diversify Protein Sources: Combining dierent protein sources ensures you get all essential amino acids, especially important for Understanding Your Macronutrients Intakethose following a plant-based diet.Spread Protein Intake Throughout the Day: Distribute your protein intake across meals to support muscle protein synthesis and Understanding your macronutrient intake is all about knowing the main nutrients your body needs to function properly. These nutrientsmaintain energy levels across the day are carbohydrates, proteins, and fats. Fats are essential macronutrients providing energy, aiding in the absorption of fat-soluble vitamins (A, D, E, K), crucial for vision, bone health, and antioxidant protection. They maintain healthy cell membranes, support brain function, and insulate vital organs. Essential fatty acids, such as omega-3 and omega-6, are key for brain health and reducing inammation. Here are ways to integrate healthy fats into your diet: Choose Unsaturated Fats: Include sources like avocados, nuts, seeds, and olive oil, which are benecial for heart health. Carbohydrates:Proteins:Fats:Limit Saturated Fats: Reduce intake of saturated fats found in fatty meats, butter, and full-fat dairy products to lower the risk of heart disease. 45-65% of total daily calories 10-35% of total daily calories20-35% of total daily caloriesAvoid Trans Fats: Eliminate trans fats from your diet by avoiding processed and fried foods, which are associated with negative health outcomes. Note: these are general dietary guidelines, specic macronutrient needs are based on various factors; age, sex, activity level and health goals. Use the Plate Method: Fill half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains or starchy vegetables. Snack Wisely: Choose balanced snacks that include a mix of protein, carbs, and healthy fats, such as Greek yoghurt with berries, or an apple with nut butter.In the working environment, carbohydrates are the primary source of energy for the human body. They are found in foods such as grains, fruits and vegetables. This energy is critical for the high-energy-demanding jobs our engineers carry out and for our o\x01ce personnel to make critical decisions with a clear and focused mind Achieving a balanced intake of macronutrients is crucial for maintaining health and well-being, especially in a busy work environment. For workingprofessionals, a balanced diet helps prevent chronic diseases, supports healthy weight management, and enhances physical and mental performance. By ensuring a proper macronutrient balance, you can improve energy levels, productivity, and overall well-being, helping you perform at your best in yourHere are a few tips on how to integrate healthy carbs into your diet:professional life.Prioritize Complex Carbohydrates: Choose whole grains (brown rice, quinoa, whole wheat products), and vegetables over rened grains and sugary foods.Include Fiber-Rich Foods: Fiber aids digestion and promotes a healthy gut. Foods like oats, fruits, vegetables, and legumes are excellent sources.Monitor Portion Sizes: Balance your carb intake with physical activity levels to avoid excessive calorie consumption. The Networker Autumn 2024 13."