Macronutrients: Energy and Body Functions

Macronutrients

• Provide energy and support growth and maintenance of body tissues
• Three main categories:
  1. Carbohydrates:
     • Primary source of energy for the body
     • Found in grains, fruits, vegetables, and dairy products
     • Include simple sugars, starches, and fiber
  2. Protein:
     • Builds and repairs body tissues
     • Found in animal products, legumes, nuts, and seeds
     • Essential for muscle growth and maintenance
  3. Fat:
     • Provides energy and helps absorb vitamins
     • Found in animal products, oils, and fatty acids
     • Essential for brain function and hormone production

Micronutrients

• Essential for maintaining optimal health and preventing disease
• Two main categories:
  1. Vitamins:
     • Fat-soluble: A, D, E, and K
     • Water-soluble: B and C
     • Found in fruits, vegetables, whole grains, and dairy products
  2. Minerals:
     • Macro-minerals: calcium, phosphorus, magnesium, potassium, sodium, and chloride
     • Micro-minerals: iron, zinc, iodine, selenium, and copper
     • Found in whole grains, fruits, vegetables, and dairy products

Nutrition and Disease Prevention

• A balanced diet can help prevent chronic diseases, such as:
  • Heart disease: by reducing saturated fat, cholesterol, and sodium intake
  • Diabetes: by managing carbohydrate and sugar intake
  • Cancer: by consuming a diet rich in fruits, vegetables, and whole grains
  • Osteoporosis: by maintaining adequate calcium and vitamin D intake
• A healthy diet can also help reduce the risk of:
  • Malnutrition: by consuming a balanced diet that meets daily nutritional needs
  • Digestive disorders: by maintaining a balanced gut microbiome
  • Mental health disorders: by consuming a diet rich in omega-3 fatty acids and antioxidants

Macronutrients

• Provide energy and support growth and maintenance of body tissues
• Three main categories:

Carbohydrates

• Primary source of energy for the body
• Found in grains, fruits, vegetables, and dairy products
• Include simple sugars, starches, and fiber

Protein

• Builds and repairs body tissues
• Found in animal products, legumes, nuts, and seeds
• Essential for muscle growth and maintenance

Fat

• Provides energy and helps absorb vitamins
• Found in animal products, oils, and fatty acids
• Essential for brain function and hormone production

Micronutrients

• Essential for maintaining optimal health and preventing disease

Vitamins

• Fat-soluble: A, D, E, and K
• Water-soluble: B and C
• Found in fruits, vegetables, whole grains, and dairy products

Minerals

• Macro-minerals: calcium, phosphorus, magnesium, potassium, sodium, and chloride
• Micro-minerals: iron, zinc, iodine, selenium, and copper
• Found in whole grains, fruits, vegetables, and dairy products

Nutrition and Disease Prevention

• A balanced diet can help prevent chronic diseases, including:

Heart Disease

• Reduce saturated fat, cholesterol, and sodium intake

Diabetes

• Manage carbohydrate and sugar intake

Cancer

• Consume a diet rich in fruits, vegetables, and whole grains

Osteoporosis

• Maintain adequate calcium and vitamin D intake
• A healthy diet can also help reduce the risk of:

Malnutrition

• Consume a balanced diet that meets daily nutritional needs

Digestive Disorders

• Maintain a balanced gut microbiome

Mental Health Disorders

• Consume a diet rich in omega-3 fatty acids and antioxidants

Learn about the three main categories of macronutrients, including carbohydrates, protein, and fat, and their roles in providing energy and supporting body functions.