Food quality is absolutely crucial. It must contain enough nutrients that we divide into micronutrients and macronutrients.

Nutrients that we need in relatively large amount are called macronutrients. They are sugars, fats, and proteins. They give us energy.

What do we get them from?

• Sugars (carbohydrates) are the main source of energy. Especially for the brain, nervous system and muscles. If we have a little of sugars, nervousness and poor concentration are the first to manifest. But it is certainly not wise to cover this need with poor quality and unhealthy simple sugars contained in confectionery and sweets. On the contrary, they cause addiction and their constant need. So which sugars are healthy? All those that occur in foods naturally. They are so-called complex carbohydrates contained in legumes, whole grain cereals, corn, side dishes (rice, pasta, potatoes, quinoa, bulgur, couscous, buckwheat, millet). Furthermore, simple sugars contained in fruits, vegetables, and dairy products.
• Fats (lipids) are a storage source of energy, improving the taste, consistency, and smell of food. Thanks to these we can absorb fat-soluble vitamins (A, D, E, K, carotenes). Quality fats can be found in natural products - oils, nuts, seeds, fish, avocados, butter, meat, milk, and dairy products. Definitely avoid vegetable hardened fats! Hydrogenation (fat hardening) is totally devastating for the human body.
• Proteins (proteins) are essential for muscle building, have a satiating effect. Their sufficient intake is important mainly for sportsmen. The source of quality proteins is meat, eggs, curd, soy, fish, legumes, wholegrain cereals (rice, wheat), mushrooms, walnuts.

Beware of excessive intake of animal protein! Vegetable proteins are excreted in the urine when they are in excess, unlike animal ones. In addition, they contain fats. Excessive consumption and lack of exercise cause joint disease (gout).

As far as the heat treatment of macronutrients is concerned, we should pay attention to fats. If their smoke point (low temperature) is low, they cannot be used for cooking, baking, and frying. These include primarily virgin oils in cold pressed. Rape oil is ideal with its composition (containing both omega-3 and 6 fatty acids in the correct ratio) and with its smoke point as well.

Sugars and proteins do not change by heat treatment.