Macronutrients are types of food that provide energy. The three macronutrients in nutrition are carbohydrates, protein and fats.
Carbohydrates are a main source of fuel and energy. All tissues and cells can use glucose for energy, and is needed for the central nervous system, kidneys, brain, muscles (including heart) to function properly. It is also stored in muscles and the liver to use later for energy, and is important in intestinal health and waste elimination. Carbohydrates are made up of 50% oxygen, and like fats, they usually have less than 5% nitrogen or none at all.
Carbohydrates are starchy foods, such as grain, potatoes, etc., as well as fruits, milk and yogurt. They are also veggies, beans, nuts, seeds, and cottage cheese, but in smaller amounts. 45%-65% of daily calories should be carbohydrates.
Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes. Also in smaller quantities in starchy foods and vegetables.10%-35% of calories should come from protein.
You can find fats in, meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. 20%-35% of calories should come from fat.
Although fats have a bad reputation for causing weight gain, there are good and bad fats.
There are the saturated fats, unsaturated fats and trans fats.
Saturated fat is in meat, butter, lard and cream and has an increased risk for heart disease.
Unsaturated fat can be found in olive oil, avocados, nuts and canola oil. Substituting this for other fats decrease risk of developing heart disease.
Finally, there is trans fat. This can be found in baked goods, snack foods, fried foods and margarines, and is also an increased risk for heart disease.
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