Macronutrients: Carbohydrates, Protein, and Fats

Macronutrients

• Provide energy and support growth and maintenance of body functions
• Three main categories:
  1. Carbohydrates:
     • Provide 4 kcal/g of energy
     • Found in grains, fruits, vegetables, and dairy products
     • Main function: energy source for the body
  2. Protein:
     • Provide 4 kcal/g of energy
     • Found in meat, poultry, fish, eggs, dairy products, and legumes
     • Main function: build and repair body tissues
  3. Fats:
     • Provide 9 kcal/g of energy
     • Found in oils, nuts, seeds, avocados, and fatty fish
     • Main function: energy storage, hormone regulation, and brain function

Micronutrients

• Essential for maintaining optimal health, but required in smaller amounts
• Two main categories:
  1. Vitamins:
     • 13 vitamins recognized by the human body
     • Fat-soluble (A, D, E, K) and water-soluble (B, C)
     • Important for energy metabolism, immune function, and growth
  2. Minerals:
     • 15 minerals recognized by the human body
     • Essential for maintaining fluid balance, nerve function, and bone health
     • Examples: calcium, iron, potassium, zinc

Nutrient Deficiencies

• Occur when the body does not receive sufficient amounts of essential nutrients
• Can lead to various health problems, including:
  • Fatigue and weakness
  • Impaired immune function
  • Poor wound healing
  • Increased risk of chronic diseases
• Common deficiencies:
  • Iron deficiency anemia
  • Vitamin D deficiency
  • Calcium deficiency
  • Omega-3 fatty acid deficiency

Diet Planning

• Involves creating a personalized eating plan to meet nutritional needs
• Key considerations:
  • Caloric needs: based on age, sex, weight, and activity level
  • Macronutrient balance: balance of carbohydrates, protein, and fats
  • Micronutrient intake: ensuring adequate intake of vitamins and minerals
  • Food variety: including a wide range of whole, unprocessed foods
• Effective diet planning strategies:
  • Meal planning: planning and preparing meals in advance
  • Portion control: controlling serving sizes to maintain appropriate caloric intake
  • Mindful eating: paying attention to hunger and fullness cues to avoid overeating

Macronutrients

• Provide energy and support growth and maintenance of body functions
• Three main categories of macronutrients:
• Carbohydrates: provide 4 kcal/g of energy, found in grains, fruits, vegetables, and dairy products, main function: energy source for the body
• Protein: provide 4 kcal/g of energy, found in meat, poultry, fish, eggs, dairy products, and legumes, main function: build and repair body tissues
• Fats: provide 9 kcal/g of energy, found in oils, nuts, seeds, avocados, and fatty fish, main function: energy storage, hormone regulation, and brain function

Micronutrients

• Essential for maintaining optimal health, but required in smaller amounts
• Two main categories of micronutrients:
• Vitamins: 13 recognized by the human body, fat-soluble (A, D, E, K) and water-soluble (B, C), important for energy metabolism, immune function, and growth
• Minerals: 15 recognized by the human body, essential for maintaining fluid balance, nerve function, and bone health, examples: calcium, iron, potassium, zinc

Nutrient Deficiencies

• Occur when the body does not receive sufficient amounts of essential nutrients
• Can lead to various health problems, including:
• Fatigue and weakness
• Impaired immune function
• Poor wound healing
• Increased risk of chronic diseases
• Common deficiencies:
• Iron deficiency anemia
• Vitamin D deficiency
• Calcium deficiency
• Omega-3 fatty acid deficiency

Diet Planning

• Involves creating a personalized eating plan to meet nutritional needs
• Key considerations:
• Caloric needs: based on age, sex, weight, and activity level
• Macronutrient balance: balance of carbohydrates, protein, and fats
• Micronutrient intake: ensuring adequate intake of vitamins and minerals
• Food variety: including a wide range of whole, unprocessed foods
• Effective diet planning strategies:
• Meal planning: planning and preparing meals in advance
• Portion control: controlling serving sizes to maintain appropriate caloric intake
• Mindful eating: paying attention to hunger and fullness cues to avoid overeating