Lesson 2: Understanding Macronutrients
Welcome back to our nutrition education series! In this lesson, we’ll dive into macronutrients, the building blocks of your diet that provide the energy your body needs to function. Understanding macronutrients is key to making informed food choices and maintaining a balanced diet.
What Are Macronutrients?
Macronutrients are nutrients your body needs in large amounts to fuel energy, growth, and repair. There are three main types:
Carbohydrates
Proteins
Fats
Each plays a unique role in keeping you healthy and energized.
Carbohydrates: The Body’s Primary Energy Source
What They Do: Carbs break down into glucose, which fuels your brain, muscles, and nervous system.
Sources:
Simple Carbs: Found in sugar, fruits, and milk. Provide quick energy but can lead to spikes and crashes.
Complex Carbs: Found in whole grains, vegetables, and legumes. Provide long-lasting energy and fiber.
Tip: Focus on whole grains and fiber-rich carbs to stay full and energized.
Proteins: The Body’s Building Blocks
What They Do: Proteins are essential for building and repairing tissues, making enzymes and hormones, and supporting muscle health.
Sources:
Animal-Based: Lean meats, poultry, fish, eggs, and dairy.
Plant-Based: Beans, lentils, tofu, nuts, and seeds.
Tip: Include a variety of protein sources in your meals to meet your needs.
Fats: Essential for Energy and Health
What They Do: Fats help absorb vitamins, protect organs, and provide a long-lasting energy source.
Types of Fats:
Healthy Fats: Unsaturated fats from avocados, nuts, seeds, and fish.
Unhealthy Fats: Saturated and trans fats found in fried foods, processed snacks, and fatty meats.
Tip: Replace saturated fats with healthier options like olive oil or nuts.
How Much of Each Do You Need?
The recommended distribution of macronutrients for most adults:
Carbohydrates: 45-65% of daily calories.
Proteins: 10-35% of daily calories.
Fats: 20-35% of daily calories.
What is a Calorie?
A calorie is a unit of energy that our body uses to perform every function, from walking and talking to breathing and thinking. Specifically, it measures how much energy a particular food or drink provides when consumed.
Calories In: The energy you get from eating food and drinking beverages.
Calories Out: The energy your body uses to keep you alive and active.
Balancing Your Macronutrients
It’s all about variety and portion control. Every meal should ideally include:
A source of complex carbs (e.g., brown rice or whole-grain bread).
A serving of protein (e.g., chicken, tofu, or beans).
A small amount of healthy fat (e.g., olive oil or avocado).
Build Your Plate with Macronutrients
To make it easier for you to incorporate these macronutrient-rich foods into your daily diet, download our Macronutrient Food List PDF below. It provides detailed lists of foods high in carbs, proteins, and fats.
