Nutrition Guide 101: Protein, Fats and Carbohydrates

Use this nutrition guide to start understanding the macronutrients.

Macronutrients: the nutrients that provide calories or energy needed for growth, development, metabolism and all body functions. Macro means large therefore macronutrients are the nutrients we need in the largest amounts.

The 3 main macronutrients are:

Protein

Fat

Carbohydrate

Calories: Each macronutrient provides different calories

Protein = 4 calorie/gram

Carbohydrate = 4 calorie/gram

Fat = 9 calorie/gram

Alcohol provides 7 calories/gram but it is not considered a macronutrient because it is not needed for survival.

Carbohydrates

Needed in largest amount (50-60% of daily calories)

Basic form of carbohydrate used by the body is glucose (blood sugar)

Glucose is stored by the body in the form of glycogen

Carbohydrates are found in plant foods only with the exception of lactose (sugar in milk)

Carbohydrates make up all fruits, vegetables, grains, legumes, nuts, and seeds

Used by the body for energy

Fiber is a form of carbohydrate but is not digested or absorbed by the body. Instead it is used to keep our digestive track healthy by forming and eliminating waste from the body

Whole grain vs. refined

Whole grains are foods that have not been significantly altered from their state they occur in nature. i.e white rice versus brown rice.

Refined grain have most of the nutritional parts removed and are therefore enriched, or re-fortified

Simple versus complex

Simple sugars are those that have 2 or less molecules of glucose linked together. Simple sugars include:
o Glucose – blood sugar o Fructose – sugar in fruit and honey o Galactose o Maltose o Sucrose – table sugar o Lactose – milk sugar

Complex sugars have more than 2 molecules of glucose linked together. Complex carbohydrates include:
o Starches – potatoes, cereals, grains, corn, peas
o Fiber – legumes, broccoli, cauliflower, spinach, tomatoes, etc

Foods such as fruit contain both simple and complex carbohydrates. They contain fructose which is the simple sugar that cause them to taste sweet and they contain complex carbohydrates, the fiber, that gives them peels and form/structure.

Fiber is the structural part of the plant that we cannot digest. We need fiber for:

Promote healthy gut flora (healthy bacteria in the large intestine)

Facilitate elimination

Reduce cholesterol

Reduce risk of colon cancer

Help maintain healthy body weight

Control blood sugar

Diets low in Fiber have a risk for:

Constipation

Hemorrhoids

Diverticulosis

Obesity

Diabetes

Soluble versus insoluble

Soluble fiber (fruit/oats) is soluble in water meaning in absorbs water as it goes through the digestive track. This adds bulk to your stool.

Insoluble fiber (vegetables/grains) is insoluble in water meaning it does not absorb water as it goes through the digestive track. This speeds elimination time through the system.

Fiber recommendations: 35gms/day

Fats

Fats are the second macronutrient in this nutrition guide.Needs: 20-30% of daily caloric intake

Fat is needed by the body for:

Normal growth and development

Energy

Absorption of fat soluble vitamins (A, D, E, K)

Provides cushioning for organs

Maintains cell membranes

Insulates the body and protects it from shock

Used to make hormones

Stored by the body as adipose tissue

Fat is found in meat, poultry, nuts, dairy, tropical fruits, butter/margarine, oils, lard, fish, and grains.

3 forms of fat:

Saturated – found mostly in animal products, solid at room temperature (butter, skin on meats, beef fat)

Unsaturated – found mostly in plant products (oils)

Trans-fats – unsaturated fats that have been hydrogenated to turn them into a form more similar to saturated (i.e margarine)

Over consumption of fat leads to:

Obesity

Cardiovascular disease

Elevated cholesterol and triglycerides

Some cancers

Fatty liver disease

Diabetes

Gallbladder disease

Protein

Protein finishes the macronutrients for this nutrition guide.

Needs: 10-15% of daily caloric intake

Needed by the body for:

Growth (especially children, pregnant women)

Tissue repair

Immune function

Making of hormones and enzymes

Regulate fluid balance and pH balance

Collagen formation

Energy when carbohydrate is not available

Preserving lean muscle mass

Animal versus plant protein

Animal protein provides:

B vitamins, especially B12

Iron

Zinc

Calcium

Does not contain fiber

Can be high in saturated fat and cholesterol

Plant protein provides:

Iron but a less digestible form than animal

Zinc

Calcium

Phytochemicals

Antioxidants

Unsaturated fats

Does not contain B12

Plant protein comes from nuts, beans, legumes, soy, and whole grains

Use this nutrition guide and you will be on your way to better health and aging.

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