Macronutrients

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Macronutrients
Principal funding provided by USDAs Food Stamp
Program, an equal opportunity provider and
employer, helping limited income Californians buy
more nutritious foods for a healthier diet.
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What are Macronutrients?

• Carbohydrates (CHO)
• Protein (PRO)
• Fat

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Carbohydrates
What are they?

• Two types of carbohydrates
• Simple
• Complex

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Carbohydrates

• are made into simple sugars
• simple sugars supply energy for brain activity.

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Carbohydrates
supply around-the-clock energy.
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Too Much/Too Little

• When we eat too many carbohydrates our
• bodies turn them into fat the fat becomes
• stored energy.

• Low CHO diets stress the body causing it to break
  down muscle, fat and protein to make fuel for the
  brain.

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Where do we get carbohydrates?

• Simple Carbohydrates
• Hard Candy
• Pastries
• Table Sugar
• Honey

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Sources of Carbohydrates

• Complex Carbohydrates
• Grain Products
• Breads
• Rice
• Pasta
• Vegetables
• Squash
• Potatoes
• Corn

• Dry Beans
• Peas
• Lentils
• Some Fruits
• Banana
• Plantain

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Protein

• Your body is made of protein.
• Protein is made of amino acids, which are like
  building blocks.

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Amino Acids
Your body arranges amino acids to build the
different proteins it needs.
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Protein Functions

• Helps build muscles, blood, skin, hair, nails,
  and internal organs.
• Helps the body grow repair itself
• Helps fight disease.

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Too Much Protein...

• may mean too much fat. Over a long period, this
  can increase risk of
• heart disease
• diabetes
• and some types of cancer.

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Too Much Protein

• may cause calcium loss.

No calcium in the diet?

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Too Much Protein...

• Means less carbohydrate intake to fuel muscles.
• Your brain and eyes need a minimum of 100 grams
  of carbohydrates per day to work.
• may overwork kidneys lead to poor kidney
  function.

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Protein Sources

• Animal Sources (Complete Proteins)
• Meat
• Poultry
• Fish
• Eggs
• Dairy Products

• Plant Sources (Incomplete Proteins)
• Dry Beans
• Peas
• Nuts
• Tofu
• Grain Products

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Fats give food

• flavor, texture and makes a person feel full.

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Fat

• Promotes healthy skin and normal growth.
• A part of cellular membranes.

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Functions of Fat

• Protects vital organs
• Provides kcal/energy to the body
• Aids in absorption of fat-soluble vitamins
• Recommend limiting 30 of kcal from fat
• Fat has 9 kcal per gram
• Provides a source of essential fatty acid

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Types of Fat

• Two types of fat
• Saturated Fat
• - solid at room temperature
• - too much clogs blood vessels
• Unsaturated Fat
• - liquid at room temperature
• - helps maintain health of blood vessels

Fat
Fat
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Too Much Fat...

• Risk of
• Heart Disease
• Diabetes
• Hypertension (HTN)
• Obesity
• Various forms of cancer
• Stroke

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Fat
3,500 calories equals one pound of body fat
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Sources of Fat

• Saturated Fats
• Butter
• Stick Margarine
• Meat fat
• Poultry fat
• Dairy Products

• Unsaturated Fats
• Vegetable oils
• Nuts
• Olives
• Avocados

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Questions