To be healthy, it's important to balance what we eat. The three main types of nutrients we need are called macronutrients. These are carbohydrates, proteins, and fats. Each of these nutrients has different jobs and helps us stay healthy. Knowing what these nutrients do, where to find them, and how much to eat can help us create better diets.
Carbohydrates are the main source of energy for our bodies. They should make up about 45-65% of what we eat each day. There are two kinds of carbohydrates:
Simple Carbohydrates: These are sugars found in things like fruits and honey. They give us quick energy but can also cause a quick rise in blood sugar.
Complex Carbohydrates: These come from whole grains, beans, and vegetables. They give us longer-lasting energy and have fiber, which is important for our digestion.
Diet experts suggest that we should eat at least 25-30 grams of fiber every day. Eating lots of fiber can lower the risk of heart disease and can also help reduce the chances of getting type 2 diabetes.
Proteins are very important for repairing muscles, helping our immune system, and making hormones. They should make up about 10-35% of our daily food intake. We can get protein from:
Animal Proteins: These come from meat, fish, eggs, and dairy products. They usually have all the important amino acids our bodies need.
Plant Proteins: These sources include beans, nuts, seeds, and whole grains. They may not provide all amino acids, but they are still healthy and usually have less unhealthy fat.
A good rule of thumb is to eat about 0.8 grams of protein for every kilogram of body weight for adults who exercise less. Athletes or people who do strength training might need more, typically between 1.2 and 2.0 grams per kilogram.
Fats are also an important part of our diet. They help us absorb nutrients, produce hormones, and give us long-lasting energy. Fats should make up 20-35% of what we eat. There are different types of fats:
Unsaturated Fats: These are found in things like olive oil, avocados, and fish. They are good for heart health and can help reduce inflammation in the body.
Saturated Fats: These come from red meat and dairy products. While some are okay to include in our diet, it’s best to keep them to less than 10% of our total calorie intake.
Trans Fats: These are found in many processed foods. It’s best to avoid them because they can raise bad cholesterol and lower good cholesterol, increasing the risk of heart disease.
To have a balanced diet, here’s a simple breakdown of how much of each macronutrient you should aim for:
For someone eating 2,000 calories in a day, this would look like:
To balance our macronutrients, we need to think about our age, how active we are, and our health goals. By paying attention to what we eat, we can improve our health, boost our energy, and feel better overall.
To be healthy, it's important to balance what we eat. The three main types of nutrients we need are called macronutrients. These are carbohydrates, proteins, and fats. Each of these nutrients has different jobs and helps us stay healthy. Knowing what these nutrients do, where to find them, and how much to eat can help us create better diets.
Carbohydrates are the main source of energy for our bodies. They should make up about 45-65% of what we eat each day. There are two kinds of carbohydrates:
Simple Carbohydrates: These are sugars found in things like fruits and honey. They give us quick energy but can also cause a quick rise in blood sugar.
Complex Carbohydrates: These come from whole grains, beans, and vegetables. They give us longer-lasting energy and have fiber, which is important for our digestion.
Diet experts suggest that we should eat at least 25-30 grams of fiber every day. Eating lots of fiber can lower the risk of heart disease and can also help reduce the chances of getting type 2 diabetes.
Proteins are very important for repairing muscles, helping our immune system, and making hormones. They should make up about 10-35% of our daily food intake. We can get protein from:
Animal Proteins: These come from meat, fish, eggs, and dairy products. They usually have all the important amino acids our bodies need.
Plant Proteins: These sources include beans, nuts, seeds, and whole grains. They may not provide all amino acids, but they are still healthy and usually have less unhealthy fat.
A good rule of thumb is to eat about 0.8 grams of protein for every kilogram of body weight for adults who exercise less. Athletes or people who do strength training might need more, typically between 1.2 and 2.0 grams per kilogram.
Fats are also an important part of our diet. They help us absorb nutrients, produce hormones, and give us long-lasting energy. Fats should make up 20-35% of what we eat. There are different types of fats:
Unsaturated Fats: These are found in things like olive oil, avocados, and fish. They are good for heart health and can help reduce inflammation in the body.
Saturated Fats: These come from red meat and dairy products. While some are okay to include in our diet, it’s best to keep them to less than 10% of our total calorie intake.
Trans Fats: These are found in many processed foods. It’s best to avoid them because they can raise bad cholesterol and lower good cholesterol, increasing the risk of heart disease.
To have a balanced diet, here’s a simple breakdown of how much of each macronutrient you should aim for:
For someone eating 2,000 calories in a day, this would look like:
To balance our macronutrients, we need to think about our age, how active we are, and our health goals. By paying attention to what we eat, we can improve our health, boost our energy, and feel better overall.