Nutrition basics

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NUTRITION 101

Macronutrients - what are they and why do we need them.

MACRONUTRIENTS - The body requires macronutrients for growth, metabolism and other physiological functions. The tree different types of macronutrients are: proteins, carbohydrates, and fats.

PROTEINS

Why do we need them?

• Builds and maintains muscles, organs, skin, and blood
• Assists in energy metabolism and cell processes.
• Defends body against disease through immune function

What are the best food sources?

•  Meat, fish, poultry, milk products, tofu, nuts, seeds, legumes, grains

How much should I have?

• Adult male: 56 g per day
• Adult female: 46 g per day
• 10-35% of daily energy should come from protein.

CARBOHYDRATES

Why do we need them? 

• They act as the main source of energy for the body and create and energy reserve.

What are the best food sources?

• Grains, vegetables, fruit, legumes, nuts, milk and milk products.

How much should I have?

• The recommended intake for adult male and female is 130 g/day.

FATS

Why do we need them? 

•    Provides energy during endurance exercise, in between meals, and in times of starvation.   
•   Essential component of cell membranes. 
•      Insulates and acts as a shock absorber for bones and organs.
•   Omega 3 fatty acids assist in growth, development, and brain function.

What are the best food sources   

• Saturated fats found in high fat cuts of meat full fat dairy products, butter, and snack foods. 
• Unsaturated fats (good fats) found in vegetable oils, salad dressings and margarine's made from vegetable oils, avocados, ground flax seeds, nuts, seeds, and fatty fish, such as salmon.
• Trans fats found in some margarine's, deep fried food, and snack foods.

How much should I have?

• The recommended intake of fat is 20-35% of your diet, with less than 10% coming form saturated fats.