Macronutrients Overview

Macronutrients

• Macronutrients are nutrients needed in large amounts for energy and bodily functions
• Three main macronutrients: carbohydrates, fats, and proteins

Carbohydrates

• Function: Provide energy to the body
• Composition: Carbon, hydrogen, and oxygen atoms combine to form simple sugars (monosaccharides) like glucose, fructose, and galactose
• Simple Carbohydrates: Formed by combining monosaccharides (e.g., sucrose, lactose). Easy to digest, provide quick but short-lived energy, taste sweet. Found in candies, pastries, and fruits.
• Complex Carbohydrates: Formed by combining hundreds or thousands of monosaccharides (starches). Provide longer-lasting energy, take longer to digest. Found in bread, pasta, and cereals.
• Importance: Fuel muscles, brain, and organ function. Choose complex carbs over simple carbs and fruits/vegetables over processed foods.

Fats (Lipids)

• Function:
  • Help you feel full
  • Balance hormones
  • Absorb vitamins A, D, E, and K
  • Cushion and protect organs
  • Maintain healthy skin
  • Provide insulation
• Energy: Provide up to twice the energy of carbs or protein.
• Characteristics: Hydrophobic (do not mix with water), stay in stomach longer than carbs/protein, leading to satiation.
• Types:
  • Saturated Fats: Carbon chains saturated with hydrogens. Solid at room temperature. Found in butter, ice cream, cake. Associated with blood vessel blockage and heart disease.
  • Unsaturated Fats: Carbon chains not fully saturated with hydrogens. Liquid at room temperature, found in nuts, fish, and vegetable oils.
  • Trans Fats: Unsaturated fats that become unhealthy when reused (e.g., oil in french fry machines, margarine). Linked to cancer.
• Importance: Important for health. Excess saturated and trans fats can cause obesity and heart disease. Choose unsaturated fats from natural sources.

Proteins

• Function: Building blocks of life, repair tissues, transport oxygen, digest food, fight diseases, and other important bodily functions.
• Composition: Made of amino acids.
• Essential Amino Acids: 9 amino acids the body cannot produce, must come from food. Vegetarian diets may lack essential amino acids, so consume a wide variety of protein-rich vegetables.
• Sources: Animal meat and dairy products are good sources (contain all 9 essential amino acids).
• Importance: Important for building and repairing tissues. Americans may eat more than needed.Choose leaner cuts of meat and trim visible fat to reduce fat intake. Fish is a good low-fat protein source.

Macronutrients and Body Composition

• Macronutrients influence muscle mass, fat storage, and overall calorie intake.
• Adjusting macro ratios can help with goals like building muscle, losing fat, or maintaining weight, based on individual needs and activity levels.
• Proper macronutrient balance is vital for nutrient intake and calorie control, affecting body composition.

Energy Measurement

• Energy is measured in calories (Kilocalories).
• 1 gram of protein = 4 calories
• 1 gram of carbohydrate = 4 calories
• 1 gram of fat = 9 calories