Thanksgiving is one of the few days of the year when we all sit down and really look at our plates. Turkey, potatoes, stuffing, vegetables, gravy, pie. It is a full table, and it makes a great starting point for a question that sounds simple but surprises a lot of people: what is the food we eat actually made of?

Dr. Chelsie has been teaching the nutrition program at RDP since May, and one thing that keeps standing out to her is how many people have never been given the basics of food in a clear, practical way. That is not anyone's fault. Most of us were never taught it. So let's start at the beginning.

The three building blocks

The energy in everything we eat comes from three things: carbohydrates, fat, and protein. These are often called macronutrients, or "macros" for short. Most foods are a mix of more than one, but each food usually leans heavily toward one of them.

(Vitamins, minerals, fibre, and water matter too, and we will get to them another time. Today is about the big three.)

Each one has its own job in the body, and none of them is the bad guy. They all have their place.

Carbohydrates

What they are: Carbohydrates are sugars and starches, along with fibre, which is a type of carbohydrate your body does not fully digest.

What they do for your body: Carbs are your body's most readily available source of energy. Your brain and muscles use them for fuel. Fibre also supports digestion and helps keep you feeling full.

Where you find them:

  • Potatoes, sweet potatoes, and corn
  • Bread, rice, pasta, and oats
  • Fruit
  • Beans and lentils
  • Stuffing, rolls, and pie crust
  • Sugar and sweet treats

Fat

What it is: Fat is the most concentrated source of energy in food. It is also what gives food a lot of its flavour and richness.

What it does for your body: Fat provides long-lasting energy, helps your body absorb certain vitamins (A, D, E, and K), and is a building block for cell membranes and hormones. It also helps protect your organs.

Where you find it:

  • Butter, oil, and cream
  • Nuts and seeds
  • Avocado
  • Fatty fish like salmon
  • Cheese and whole milk
  • The skin on poultry and the drippings in gravy

Protein

What it is: Protein is made up of smaller pieces called amino acids, which your body uses to build and repair itself.

What it does for your body: Protein helps build and repair muscle, skin, and other tissue. It is also involved in making enzymes and hormones, and it supports your immune system.

Where you find it:

  • Turkey, chicken, beef, and pork
  • Fish and seafood
  • Eggs
  • Milk, yogurt, and cheese
  • Beans, lentils, and tofu
  • Nuts and seeds

Now look at your Thanksgiving plate

Here is a fun way to put this into practice. Picture your plate from today:

  • The turkey is mostly protein.
  • The potatoes, stuffing, rolls, and pie are mostly carbohydrates.
  • The butter, gravy, and the cream in your mashed potatoes bring the fat.

Notice that most of the foods on the table are a mix. Cheese has protein and fat. Beans have protein and carbohydrates. That is completely normal.

Have you ever thought about how much of each you are eating?

This is the question we would love you to sit with. Not to judge it, and not to change anything right away, just to notice.

  • Think about a typical day of eating for you. Which of the three shows up the most?
  • Is there one that barely shows up?
  • Do your meals tend to lean on one source, like a lot of carbs at breakfast or very little protein at lunch?

Most people have never looked at their meals this way, and it can be surprisingly eye-opening. Understanding what you are eating is the first step toward feeling more confident about the choices you make, whatever your goals are.

Where we go from here

This is the first post in our nutrition series. In the next few weeks we will take a closer look at carbohydrates, fat, and protein one at a time. If there is something about food or nutrition you have always wondered about, reply to one of our emails and let us know. We would love to hear it.

From all of us at Aligned Together, we hope you have a warm and happy Thanksgiving.

This post is general education and is not a substitute for personal medical or nutrition advice. If you have a health condition or specific dietary needs, please speak with your healthcare provider.