Macronutrients

Proteins are nutrients made up of smaller building blocks called amino acids. While proteins can provide energy, they are not mainly used for that purpose. Instead, their most important role is to supply amino acids that the body needs to grow, repair, and maintain tissues. These amino acids help build muscles and body structures and are used to make important substances such as enzymes, hormones, and parts of the immune system. Eating enough protein gives the body the materials it needs to build and repair itself and helps keep muscles and other tissues healthy.

Proteins are an essential part of the diet, found in many foods such as meat, eggs, dairy products, beans, nuts, and seeds. They play a key role in helping the body grow, repair damaged tissues, and stay healthy. Proteins are necessary for a balanced diet because they support muscle development, tissue maintenance, and overall body function. They also contribute to important bodily processes such as transporting nutrients, supporting the immune system, and helping the body respond to stress or injury. Eating a variety of protein-rich foods ensures the body receives all the essential amino acids it needs for these functions.

Proteins are made up of smaller building blocks called amino acids, which the body uses for many important functions. While proteins can provide energy, their main role is to supply amino acids that help build muscles, organs, enzymes, hormones, antibodies, and other vital molecules. Amino acids also provide nitrogen, sulfur, and carbon structures that the body uses to repair cells and maintain healthy tissues. Eating enough protein ensures the body has the materials it needs to repair itself, maintain strong muscles, support growth during adolescence, and keep the immune system working properly. Different types of protein, such as complete proteins from animal sources and complementary proteins from plant sources, can be combined to provide all essential amino acids for optimal health.

Carbohydrates often get attention because people sometimes think eating them leads to weight gain, but they are actually an essential part of a healthy diet. Carbohydrates are the body’s main source of energy, supplying 4 kilocalories per gram. In the body, they are broken down into sugar, which fuels cells and provides the energy needed for daily activities, exercise, and proper organ function. Carbohydrates also play important roles in digestion and overall health, especially types like fiber, which help keep the digestive system working properly, support feelings of fullness, and can even help lower cholesterol levels.

Carbohydrates in our diet come in different forms, including sugars, starches, and fiber. Sugars are simple carbohydrates that are quickly absorbed for immediate energy, while starches are complex carbohydrates that provide longer-lasting fuel. Fiber, which cannot be fully digested by the body, is essential for digestive health and helps regulate blood sugar levels. Different types of carbohydrates affect the body in different ways, so understanding these differences can help guide healthy food choices and support overall wellness.

Generally people get concerned when they hear eating fats, especially having at least 20% of your plate filled with fats, but it's nothing to be concerned of. These fats are dietary fats, also known as lipids. These are the most energy-dense macronutrient, supplying 9 kilocalories per gram. In the body, fats play many vital roles, including supporting the production of sex hormones, maintaining cell structure, storing energy, helping regulate body temperature, and cushioning organs from physical injury. They are also necessary for the absorption of fat-soluble vitamins such as A, D, E, and K, and they contribute to the flavor, texture, and overall enjoyment of foods. 

Fats in our diet come in different types, including fats and oils, phospholipids, cholesterol, and fatty acids. Fatty acids can be grouped by their structure, with saturated fats having no double bonds and unsaturated fats having one or more. Unsaturated fats are also classified as omega-3, omega-6, or omega-9, based on where the first double bond appears in their structure. These different types of fats affect the body in different ways and can have varying impacts on health. Knowing how fats differ in structure and function is important for understanding nutrition and overall health.

References:

Nutrition: Macronutrient Intake, Imbalances, and Interventions