Nutrients are the chemicals in food that your body needs to work properly. Nutrients give you energy, they build and repair cells, and they keep the body processes functioning smoothly.
Macronutrients are the nutrients that provide calories and energy. They are the nutrients that we need in the largest amounts, and you’ve probably heard of them before: protein, carbohydrates, and fat.
Counting Calories:
I can’t tell you how many people I hear say “oh - it’s low-calorie - it must be good for me.” Can I just debunk that myth right now! Yes, our bodies function on calories (because calories = energy). But what our bodies really crave are nutrients. The body is going to process 1,500 calories from a Big Mac meal very differently than it will process 1,500 calories from a balanced, nutritious breakfast, lunch, and dinner.
So let’s talk about each of the nutrients we need, how much of each we need, and where that energy comes from.
Protein has 4 calories (energy units) per gram, carbohydrates have 4 calories (energy units) per gram, and fat has 9 calories (energy units) per gram. What that means is that if you looked at a food label and saw that a serving contained 10 grams of carbohydrates, 1 gram of fat, and 0 grams of protein, you would know that this food has approximately 49 calories per serving (10 x 4 = 40 calories from carbohydrates + 1 x 9 = 9 calories from fat).
All three macronutrients are necessary in certain amounts to ensure a functioning body and healthy metabolism, and the USDA gives us fairly flexible guidelines on these.
Carbohydrates:
According to the Dietary Reference Intakes published by the USDA, 45% - 65% of our calories should come from carbohydrates. This makes carbohydrates the nutrient that we need in the largest amounts. Why are they important?
- Carbohydrates are the body’s main source of fuel... they are easily converted to energy.
- All of the tissues and cells in our bodies use the glucose created from carbohydrates for energy.
- The central nervous system, kidneys, brain, and heart all need carbohydrates to function properly.
- The liver and muscles can store carbohydrates to use as a future energy source.
- Carbohydrates (specifically fiber) are important in intestinal health and waste elimination.
Carbohydrates are primarily found in starchy foods (like grains and potatoes), fruits, milk, and yogurt.
Protein:
According to the Dietary Reference Intakes published by the USDA, 20% - 35% of our calories should come from protein. Most Americans get plenty of protein, though vegans and vegetarians may have to work a little harder to make sure they incorporate enough of this macronutrient. Why is protein important?
- Our bodies use protein for growth, tissue repair, and immune function.
- Protein aids the body in making essential hormones and enzymes.
- Protein can be used as a source of energy when carbohydrates are not available.
- Protein helps to preserve lean muscle mass.
Protein is primarily found in meats, poultry, fish, and meat substitutes, It is also found in cheese, milk, nuts, and legumes.
Fat:
According to the Dietary Reference Intakes published by the USDA, 20% - 30% of our calories should come from fat. Even though fats have received a bad reputation for causing weight gain and high cholesterol, some fat is important to survival. Why is fat important?
- Fat is important for normal growth and development. It is the most concentrated form of energy.
- Fats help to absorb vitamins and provide cushioning for the organs.
- They also help maintain cell membranes.
Fats are found in meats, poultry, nuts, milk, butters, oils, and fish.
There are three main types of fats: saturated, unsaturated, and trans fat. (There are others, such as polyunsaturated and monounsaturated, but we will stick with the three basics for now). Saturated fats and trans fats (those found in fried foods, snack foods, etc) are “the bad guys”. These are the fats that have been shown to increase risk for heart disease. Replacing these fats with unsaturated fats (found in foods like olive oil, nuts, and avocados) can help lower the risk of heart disease.
Having trouble figuring out how to achieve the right balance of carbohydrates, protein, and fats in your diet? Contact me today and let’s get started on a plan that will work for you!
Macronutrients are the nutrients that provide calories and energy. They are the nutrients that we need in the largest amounts, and you’ve probably heard of them before: protein, carbohydrates, and fat.
Counting Calories:
I can’t tell you how many people I hear say “oh - it’s low-calorie - it must be good for me.” Can I just debunk that myth right now! Yes, our bodies function on calories (because calories = energy). But what our bodies really crave are nutrients. The body is going to process 1,500 calories from a Big Mac meal very differently than it will process 1,500 calories from a balanced, nutritious breakfast, lunch, and dinner.
So let’s talk about each of the nutrients we need, how much of each we need, and where that energy comes from.
Protein has 4 calories (energy units) per gram, carbohydrates have 4 calories (energy units) per gram, and fat has 9 calories (energy units) per gram. What that means is that if you looked at a food label and saw that a serving contained 10 grams of carbohydrates, 1 gram of fat, and 0 grams of protein, you would know that this food has approximately 49 calories per serving (10 x 4 = 40 calories from carbohydrates + 1 x 9 = 9 calories from fat).
All three macronutrients are necessary in certain amounts to ensure a functioning body and healthy metabolism, and the USDA gives us fairly flexible guidelines on these.
Carbohydrates:
According to the Dietary Reference Intakes published by the USDA, 45% - 65% of our calories should come from carbohydrates. This makes carbohydrates the nutrient that we need in the largest amounts. Why are they important?
- Carbohydrates are the body’s main source of fuel... they are easily converted to energy.
- All of the tissues and cells in our bodies use the glucose created from carbohydrates for energy.
- The central nervous system, kidneys, brain, and heart all need carbohydrates to function properly.
- The liver and muscles can store carbohydrates to use as a future energy source.
- Carbohydrates (specifically fiber) are important in intestinal health and waste elimination.
Carbohydrates are primarily found in starchy foods (like grains and potatoes), fruits, milk, and yogurt.
Protein:
According to the Dietary Reference Intakes published by the USDA, 20% - 35% of our calories should come from protein. Most Americans get plenty of protein, though vegans and vegetarians may have to work a little harder to make sure they incorporate enough of this macronutrient. Why is protein important?
- Our bodies use protein for growth, tissue repair, and immune function.
- Protein aids the body in making essential hormones and enzymes.
- Protein can be used as a source of energy when carbohydrates are not available.
- Protein helps to preserve lean muscle mass.
Protein is primarily found in meats, poultry, fish, and meat substitutes, It is also found in cheese, milk, nuts, and legumes.
Fat:
According to the Dietary Reference Intakes published by the USDA, 20% - 30% of our calories should come from fat. Even though fats have received a bad reputation for causing weight gain and high cholesterol, some fat is important to survival. Why is fat important?
- Fat is important for normal growth and development. It is the most concentrated form of energy.
- Fats help to absorb vitamins and provide cushioning for the organs.
- They also help maintain cell membranes.
Fats are found in meats, poultry, nuts, milk, butters, oils, and fish.
There are three main types of fats: saturated, unsaturated, and trans fat. (There are others, such as polyunsaturated and monounsaturated, but we will stick with the three basics for now). Saturated fats and trans fats (those found in fried foods, snack foods, etc) are “the bad guys”. These are the fats that have been shown to increase risk for heart disease. Replacing these fats with unsaturated fats (found in foods like olive oil, nuts, and avocados) can help lower the risk of heart disease.
Having trouble figuring out how to achieve the right balance of carbohydrates, protein, and fats in your diet? Contact me today and let’s get started on a plan that will work for you!
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