Macronutrients Overview

Macronutrients

• Carbohydrates are the primary energy source for the body, broken down into glucose for cellular respiration. Simple sugars (glucose, fructose) and complex carbohydrates (starches, fiber) exist. Fiber improves digestion.
• Proteins build and repair tissues, composed of amino acids. Essential amino acids must be obtained from food. Protein is key for hormone production and immune function.
• Fats are a concentrated energy source, also vital for hormone production, vitamin absorption, and insulation. Types include saturated, unsaturated (monounsaturated and polyunsaturated), and trans fats. Saturated and trans fats may increase heart disease risk. Unsaturated fats are healthier.

Micronutrients

• Vitamins are organic compounds needed in small amounts for bodily processes. Categories are fat-soluble (A, D, E, K) and water-soluble (B vitamins, vitamin C). Fat-soluble vitamins are stored; water-soluble require regular intake.
• Minerals are inorganic elements essential for bodily functions like bone health, fluid balance, and nerve function. Examples include calcium, iron, potassium, and sodium. Specific needs vary by age and health.

Dietary Guidelines and Recommendations

• Balanced diets are crucial for overall health, including diverse foods from all food groups.
• Healthy dietary patterns often emphasize whole grains, fruits, vegetables, lean proteins, and healthy fats.
• Limiting processed foods, sugary drinks, and saturated/trans fats is recommended.
• Sufficient hydration, primarily water, is essential.
• Portion control is key to maintaining a healthy weight and avoiding excessive calories.

Nutrition and Disease Prevention

• Poor dietary choices contribute to health problems like heart disease, type 2 diabetes, and certain cancers.
• A healthy diet helps prevent chronic diseases and maintain well-being. Consult a registered dietitian or nutritionist for personalized advice.

Nutrition Throughout the Lifespan

• Dietary needs change across life stages (infancy, childhood, adolescence, adulthood, older age).
• Pregnant and breastfeeding women have specific dietary needs for fetal and infant development.
• Older adults may have altered appetite, digestion, and absorption, requiring extra calcium and vitamin D for bone health.

Food Safety

• Safe food handling and storage are crucial for preventing foodborne illness. This includes safe preparation, storage, and reheating procedures.
• Thorough cooking (meat, poultry, fish, eggs) to internal temperatures destroys harmful bacteria.
• Avoid cross-contamination to prevent pathogen spread.

Supplements and Added Substances

• Supplements may address individual nutritional needs (vitamins, minerals, prebiotics, postbiotics, probiotics).
• Consult a healthcare professional before supplementing to avoid nutrient imbalances or medication interactions.