Food and Nutrition: Macronutrients

• Food and nutrition are crucial for health, providing energy, supporting growth, and maintaining bodily functions
• A balanced diet includes macronutrients, micronutrients, and adequate hydration

Macronutrients

• Macronutrients are nutrients required in large amounts: carbohydrates, proteins, and fats
• They provide energy measured in calories or kilojoules (kJ)
• Carbohydrates provide the body with glucose, its primary source of energy
• Sources of carbohydrates: fruits, vegetables, grains, and legumes
• Proteins are essential for building and repairing tissues, making enzymes and hormones, and supporting immune function
• Sources of protein: meat, poultry, fish, eggs, dairy products, beans, and nuts
• Fats are important for hormone production, insulation, and absorption of fat-soluble vitamins
• Sources of fats: oils, butter, nuts, seeds, avocados, and fatty fish
• Macronutrient distribution ranges: Carbohydrates (45-65% of daily calories), Proteins (10-35% of daily calories), Fats (20-35% of daily calories)

Micronutrients

• Micronutrients are vitamins and minerals needed in small amounts for various physiological processes
• Vitamins are organic compounds that regulate metabolism, support immune function, and act as antioxidants
• Examples of vitamins: Vitamin A, Vitamin C, Vitamin D, Vitamin E, and B-complex vitamins
• Minerals are inorganic substances essential for bone health, fluid balance, nerve function, and enzyme activity
• Examples of minerals: Calcium, Iron, Potassium, Zinc, and Magnesium
• A varied diet rich in fruits, vegetables, and whole grains is the best way to obtain micronutrients

Meal Planning

• Meal planning involves creating a structured approach to food choices, promoting balanced nutrition and preventing overeating
• Start by assessing your calorie needs based on age, sex, activity level, and health goals
• Choose a variety of nutrient-dense foods from all food groups: fruits, vegetables, grains, proteins, and dairy
• Consider portion sizes to manage calorie intake and ensure balanced macronutrient distribution
• Plan meals in advance to avoid impulsive, unhealthy food choices and save time
• Utilize tools such as meal prep containers, shopping lists, and recipe databases
• Incorporate healthy snacks between meals to maintain energy levels and prevent excessive hunger

Dietary Guidelines

• Dietary guidelines are evidence-based recommendations for healthy eating patterns to promote health and reduce the risk of chronic diseases
• Follow recommendations from health organizations, such as the Dietary Guidelines for Americans or the World Health Organization
• Focus on consuming a variety of fruits and vegetables, aiming for at least five servings per day
• Choose whole grains over refined grains to increase fiber intake and improve blood sugar control
• Limit saturated and trans fats, added sugars, and sodium to reduce the risk of heart disease and other health problems
• Include lean sources of protein in your diet, such as poultry, fish, beans, and tofu
• Stay hydrated by drinking plenty of water throughout the day
• Be mindful of portion sizes to manage calorie intake and maintain a healthy weight

Food Safety

• Food safety involves practices and procedures to prevent foodborne illnesses caused by bacteria, viruses, parasites, or toxins
• Wash your hands thoroughly with soap and water before handling food and after contact with raw meat, poultry, or seafood
• Keep raw and cooked foods separate to prevent cross-contamination
• Cook foods to safe internal temperatures to kill harmful bacteria
• Use a food thermometer to ensure accurate temperature readings
• Refrigerate perishable foods promptly (within two hours) to prevent bacterial growth
• Store foods properly in airtight containers to maintain freshness and prevent contamination
• Be aware of common food allergens (e.g., peanuts, tree nuts, milk, eggs, soy, wheat, fish, shellfish) and read food labels carefully
• Avoid consuming raw or undercooked meat, poultry, seafood, or eggs, especially if you are pregnant, elderly, or have a weakened immune system
• Clean and sanitize kitchen surfaces and utensils regularly to prevent the spread of bacteria
• When in doubt, throw it out: If you are unsure about the safety of a food item, discard it to avoid the risk of foodborne illness

Learn about the importance of food and nutrition for health, including macronutrients: carbohydrates, proteins, and fats. Macronutrients provide energy, support growth, and maintain bodily functions. Understand the best sources for each macronutrient and their role in the body.