Macronutrients,(carbs, proteins, fat, water, and fiber), are absolutely essential for human life, as are the micronutrients(vitamins and minerals). A lack of nutrients can result in deficiency disorders or malnutrition. On the other hand, an excessive intake of nutrients can lead to obesity and related disorders.
Macronutrients make up the majority of our diets and they supply energy and many essential nutrients. An excessive amount of micronutrients can be toxic, so be careful if you take vitamin and mineral supplements. The balance of various nutrients, such as saturated fat versus unsaturated fats consumed, can also effect the development of disorders.
The macronutrients are comprised of carbohydrates, proteins(including essential amino acids), fats(including essential fatty acids), and the macrominerals, fiber and water. Let's look more closely at these.
Carbohydrates
Provide the blood with glucose and allow the body to use protein for regeneration and repair. Carbs also provide energy and have 4 calories per gram.
There are 2 classes of carbohydrates: simple and complex. Complex carbohydrates (fruits, vegetables, and whole grains) contain starches and fiber. They are metabolized more slowly than simple sugars. Simple carbohydrates include white table sugar (sucrose), the sugar in fruit (fructose), and the sugar in milk (lactose). Simple carbs have fewer nutrients and should be avoided. In 1922, the average American consumed about 5 pounds of sugar per person per year. By 1990 that figure had skyrocketed to 135 pounds. Foods that are canned, frozen, cured, and processed are likely to be high in sugar. I will discuss "The Truth About Sugar" in my next blog.
To find out what happens to the body when you give up carbs click here: https://www.yahoo.com/health/6-amazing-ways-your-body-changes-when-you-give-up-125849572033.html?
Click here to find great grain substitutes for reducing carbs in your diet: http://childhoodnutrition.about.com/od/Vegetables/fl/Great-Grain-Substitutes.htm?
Proteins
These are the bodies secondary energy source and have 4 calories per gram. Proteins must be present for the body to grow, repair damaged or injured tissue, create new tissue, and regulate water balance. It is a foundational element for the major organs, blood and blood clotting, muscles, skin, hair, nails, hormones, enzymes, and antibodies. It helps maintain proper balance of blood acidity and alkalinity. Proteins consist of peptides and amino acids. Amino acids are the building blocks of protein, and there are 20 of them. Humans can produce 10 of these and the others must be obtained in food(essential amino acids). Foods that consist of essential amino acids are considered complete proteins. These include meats, dairy, fish, fowl, and eggs as well as plant based foods like soy, quinoa, tofu, miso, and edamame. Incomplete proteins are found in grains, beans, nuts, seeds, and leafy green vegetables. The body cannot store proteins for future use so we must eat them everyday. Click here for more facts on proteins: http://www.webmd.com/food-recipes/rm-quiz-protein-myths-facts
Fats
This is the third energy source for the body, also known as lipids. Fat is the most concentrated form of energy and accounts for more than 10% of the body weight of most adults. Fats supply more energy (9 calories per gram) than carbs or proteins. They also supply the essential fatty acids. Fats supply energy for prolonged, moderately intense activity, and they provide cell membranes with the component necessary to regulate the membrane transport system. Fats help maintain healthy skin, regulate cholesterol metabolism, support tissue growth, support hormone production, carry fat-soluble vitamins, act as a cushion and stabilizer for internal organs, and provide a protective layer that helps regulate body temperature and maintain heat. Babies and children need fats for brain development.
Essential fatty acids are saturated (beef and dairy), monounsaturated (omega-9 fats such as olive, peanut, avocado, and canola oils), and polyunsaturated (omega-6 and omega-3 fatty acids. Saturated fats should be limited in a healthy diet. Click here for more fat facts: http://www.webmd.com/diet/rm-quiz-best-worst-foods-belly-fat?
Click here to learn more about carbs, proteins, and fats and how much you should eat of each:
Water
It is fundamental to life and critical for every bodily function and chemical reaction! The human body can survive for up to 5 weeks without food but only a few days without water. Water makes up two thirds of the body, maintains body temperature, transports nutrients to cells and toxins from them, lubricates joints, and transports oxygen through the blood and lymph tissues. A minimum of eight, 8 oz. of water per day for optimal health. Needs can vary with physical activity, changes in climate, medical conditions, or a fever. Go here to read "The 7 Wonders of Water:" http://www.medicinenet.com/nutritional_health_water_pictures_slideshow/article.htm
Fiber
It is crucial to a healthy diet! Fiber is found mainly in fruits, vegetables, and grains. It is essential for normal digestion, controlling blood glucose, blood pressure, and cholesterol levels. It also protects against heart disease and cancer. The recommended daily intake is 30 to 50 grams per day.
Go here to see slideshows about carbs, proteins & fats:
Here's information on healthy snacks for kids:
The first wealth is health!
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