art of nutrition
Macronutrients: The Essentials for Wellness
Macronutrients are the nutrients your body needs in large amounts to function properly. They include carbohydrates, proteins, and fats. Each plays a unique role in maintaining health and supporting physical activity.
Carbohydrates
- Primary Function: Provide energy for muscles and the central nervous system.
- Sources: Grains, fruits, vegetables, legumes, and dairy products.
- Daily Intake: 45-65% of your daily calories should come from carbohydrates.
Proteins
- Primary Function: Build and repair tissues, produce enzymes and hormones, and support immune function.
- Sources: Meat, fish, eggs, dairy products, legumes, and nuts.
- Daily Intake: 0.8 grams per kilogram of body weight.
Fats
- Primary Function: Provide long-term energy, support cell growth, protect organs, and help absorb nutrients.
- Sources: Oils, butter, nuts, seeds, avocados, and fatty fish.
- Daily Intake: 20-35% of your daily calories should come from fats.
micronutrients
Micronutrients: Small but Mighty
Micronutrients are essential vitamins and minerals that your body needs in smaller amounts compared to macronutrients. Despite their small quantities, they play crucial roles in maintaining health and preventing diseases.
Vitamins
- Types: Water-soluble (e.g., Vitamin C, B vitamins) and fat-soluble (e.g., Vitamins A, D, E, K).
- Functions: Support immune function, energy production, blood clotting, and antioxidant protection.
- Sources: Fruits, vegetables, dairy products, meat, and fortified foods.
Minerals
- Types: Macrominerals (e.g., calcium, potassium, magnesium) and trace minerals (e.g., iron, zinc, selenium).
- Functions: Regulate muscle and nerve function, maintain fluid balance, support bone health, and aid in oxygen transport.
- Sources: Nuts, seeds, whole grains, meat, dairy products, and leafy greens.
RECOMMENDED INTAKE
Data from www.myplate.gov + Carbohydrates: 45-65% of daily calories (about 225-325 grams). + Proteins: 10-35% of daily calories (about 50-175 grams). + Fats: 20-35% of daily calories (about 44-78 grams).
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