Knowing about carbohydrates, proteins, and fats is really important for staying healthy and eating right. These three nutrients each have special jobs in our bodies. Here’s what you should know:
According to the Dietary Guidelines for Americans, adults should get:
Carbohydrates are the main source of energy for our bodies. They can be divided into two types: simple carbohydrates (like sugars) and complex carbohydrates (like starches and fiber).
Energy Source: Carbohydrates give us about 4 calories per gram. This means they are a quick way to get energy. Our bodies turn carbohydrates into glucose, which is used right away for energy or saved as glycogen in our liver and muscles for later.
Fiber: Fiber is a type of complex carbohydrate that helps digestion. The American Heart Association says women should eat at least 25 grams of fiber each day, and men should aim for 38 grams. Fiber helps with digestion, keeps blood sugar levels steady, and reduces cholesterol.
Proteins are important for building and repairing body tissues, making enzymes and hormones, and keeping our immune system strong.
Amino Acids: Proteins are made up of building blocks called amino acids. There are 9 essential amino acids that we must get from food because our bodies can’t make them. Protein also gives us about 4 calories per gram.
Daily Intake: The Recommended Dietary Allowance (RDA) suggests that women need about 46 grams of protein each day, while men need 56 grams. You can get protein from foods like meat, dairy, beans, and nuts.
Muscle Health: It’s especially important for older adults to eat enough protein to keep their muscles healthy. Studies show they might need around 1.2 grams of protein for every kilogram of body weight to avoid losing muscle.
Fats are often misunderstood, but they are really important for our health. They help with cell structure, hormone production, and absorbing nutrients.
Energy Storage: Fats are energy-packed, giving us about 9 calories per gram. They are a concentrated source of energy and are important for long-term energy needs.
Types of Fats: Fats can be saturated, unsaturated, or trans fats. Unsaturated fats, which are in foods like avocados, nuts, and olive oil, are good for heart health. The American Heart Association says to keep saturated fats to less than 6% of your daily calories to lower the risk of heart disease.
Dietary Recommendations: The Institute of Medicine advises that adults should aim for 20-35% of their total daily calories from fats. Focus on healthy fats from foods like fish, nuts, and seeds.
In short, eating a mix of carbohydrates, proteins, and fats is essential for good health. Knowing how much of each nutrient you need can help you make better food choices. By following these guidelines, you can support your overall health. Remember, balance and variety are important—try to fill your plate with colorful foods that include all three macronutrients for the best health benefits!
Knowing about carbohydrates, proteins, and fats is really important for staying healthy and eating right. These three nutrients each have special jobs in our bodies. Here’s what you should know:
According to the Dietary Guidelines for Americans, adults should get:
Carbohydrates are the main source of energy for our bodies. They can be divided into two types: simple carbohydrates (like sugars) and complex carbohydrates (like starches and fiber).
Energy Source: Carbohydrates give us about 4 calories per gram. This means they are a quick way to get energy. Our bodies turn carbohydrates into glucose, which is used right away for energy or saved as glycogen in our liver and muscles for later.
Fiber: Fiber is a type of complex carbohydrate that helps digestion. The American Heart Association says women should eat at least 25 grams of fiber each day, and men should aim for 38 grams. Fiber helps with digestion, keeps blood sugar levels steady, and reduces cholesterol.
Proteins are important for building and repairing body tissues, making enzymes and hormones, and keeping our immune system strong.
Amino Acids: Proteins are made up of building blocks called amino acids. There are 9 essential amino acids that we must get from food because our bodies can’t make them. Protein also gives us about 4 calories per gram.
Daily Intake: The Recommended Dietary Allowance (RDA) suggests that women need about 46 grams of protein each day, while men need 56 grams. You can get protein from foods like meat, dairy, beans, and nuts.
Muscle Health: It’s especially important for older adults to eat enough protein to keep their muscles healthy. Studies show they might need around 1.2 grams of protein for every kilogram of body weight to avoid losing muscle.
Fats are often misunderstood, but they are really important for our health. They help with cell structure, hormone production, and absorbing nutrients.
Energy Storage: Fats are energy-packed, giving us about 9 calories per gram. They are a concentrated source of energy and are important for long-term energy needs.
Types of Fats: Fats can be saturated, unsaturated, or trans fats. Unsaturated fats, which are in foods like avocados, nuts, and olive oil, are good for heart health. The American Heart Association says to keep saturated fats to less than 6% of your daily calories to lower the risk of heart disease.
Dietary Recommendations: The Institute of Medicine advises that adults should aim for 20-35% of their total daily calories from fats. Focus on healthy fats from foods like fish, nuts, and seeds.
In short, eating a mix of carbohydrates, proteins, and fats is essential for good health. Knowing how much of each nutrient you need can help you make better food choices. By following these guidelines, you can support your overall health. Remember, balance and variety are important—try to fill your plate with colorful foods that include all three macronutrients for the best health benefits!