Macronutrients

Macronutrients — Carbohydrates

What Macronutrients Are

Macronutrient Role

Macronutrients make up the bulk of the diet, supply energy, and provide many essential nutrients.

Carbohydrates

Primary Exercise Fuel

Carbohydrates are the primary fuel source used during exercise.

Glycogen Stores

An appropriate amount of carbohydrates is important to maintain glycogen stores for energy reserve.

Carb Energy Math

Carbohydrates increase blood glucose levels and supply energy and provide 4 calories per gram.

Simple Carbohydrates

Simple Carb Effect

Simple carbohydrates increase blood glucose levels rapidly rather than gradually over a longer period of time.

Where Simple Carbs Are Found

Simple carbohydrates are often found in packaged or processed foods:

Table sugar
Brown sugar
Corn syrup
Honey
Fruit drinks
Soft drinks
Candy

Complex Carbohydrates

Complex Carb Effect

Complex carbohydrates increase blood glucose levels slowly over a longer period of time, providing a more sustainable source of energy than simple carbohydrates.

Where Complex Carbs Are Found

Healthy, complex carbohydrates can be found in:

Fruits
Breads
Cereals
Grains
Milk
Starchy vegetables — potatoes, corn, peas, and squash

Serving Size

An estimated serving size is about the size of the palm of your hand.

Carb % Recommendation

The general recommendation for carbohydrates is 45-65 percent of total daily caloric intake.

Fiber

Where Fiber Is Found

Fiber can be found in:

Oatmeal, oat bran
Nuts and seeds
Legumes
Whole wheat bread
Barley, brown rice
Most vegetables and fruits

Fiber Intake Reality vs. Recommendation

Fiber Numbers

The average American consumes 12-15 grams per day, whereas the recommended total fiber intake is 20-35 grams per day to:

Aid in digestion
Help balance the absorption of sugar into the bloodstream

Macronutrients — Protein and Fats

Protein

Protein Role

Proteins are used by our bodies for:

Tissue maintenance
Replacement
Function
Growth of our muscles

Energy Backup

If our body is not getting enough calories from dietary sources or tissue stores, protein may be used for energy.

Protein Recommendations

Protein % Recommendation

The general recommendation for protein intake is 10-35 percent of total calories (0.8-1.2 grams per kilograms of body weight) to meet daily needs.

Protein Sources

Protein can be found in:

Meats, poultry, fish
Legumes, tofu
Eggs
Nuts, seeds
Milk, milk products
Grains

Lean Choices

Individuals should focus on lean meats and low-fat milk products to reduce saturated fats.

Protein Serving Size

Protein Serving

The recommended serving size of meat is the size of a deck of cards and contains about 21 grams of protein.

Protein Calorie Math

Proteins provide 4 calories per gram.

Fats — Overview

Fat Role

Fats are a major energy source and help our bodies:

Maintain temperature
Protect organs from trauma

Balanced Fat Intake

Balanced fat intake is essential to maintain energy reserves.

Fat Sources

Fats can be found in:

Oils
High fat cuts of meat
Baked sweets
Whole-fat milk and cream
Butter, cheeses
Nuts and seeds
Avocados
Fish

Fat Recommendations

Fat % Recommendation

The general recommendation for fats is 20-35 percent of total calories.

Fat Calorie Math

Fats provide 9 calories per gram.

Trans Fats

Trans Fat Risk

Trans fats have been linked to coronary heart disease.

Trans Fat Limit

Intake of these fats should be kept as low as possible.

Where Trans Fats Are Found

In small amounts in:

Fatty parts of meat and milk products
Foods that contain partially hydrogenated oils

Trans fats are typically made from vegetable oils through a process called hydrogenation and are found in foods such as:

Frozen pizzas
Frozen pies
Cookies
Margarine spreads
Other processed foods

Saturated Fats

Saturated Fat Risk

Saturated fats have been linked to coronary heart disease.

Saturated Fat Limit

Saturated fats should make up less than 10 percent of daily calories.

Where Saturated Fats Are Found

Solid at Room Temp

Foods that contain saturated fats are usually solid at room temperature and can be found in:

High-fat cheeses
High-fat cuts of meat
Whole-fat milk, cream, butter, ice cream
Palm and coconut oils

Unsaturated Fats

Unsaturated Fat Benefit

Eating unsaturated fat can reduce your risk for heart disease and improve high-density lipoprotein (good cholesterol) levels.

Liquid at Room Temp

Unsaturated fats are typically liquid at room temperature and include:

Monounsaturated fats
Polyunsaturated fats

Unsaturated Fat Sources

Plant Sources

Unsaturated fats typically come from plant sources:

Canola oil
Olive oil
Nuts
Seeds
Flaxseed
Avocado

Fish Sources

Unsaturated fats are also present in fish, such as:

Trout
Herring
Salmon