What are MACRONUTRIENT ?

MACRONUTRIENT are energy-providing chemical substances consumed by organisms in large amount.
There are three macronutrients required by humans: proteins, carbohydrates (sugar) and fats. Each of these macronutrients provides energy in the form of calories.

PROTEINS

ROLE IN THE BODY

• Tissue structure (part of organ tissues, muscle, hair, skin, nails, bones, tendons, ligaments and blood plasma)
• Part of cell plasma membranes
• Involved in metabolic, transport, and hormone systems
• Make up enzymes that regulate metabolism
• Invovled in acid/base balance to maintain a neutral environment in our bodies

FOOD SOURCES

• Legumes (beans)
• Lentils
• Soy products, such as tofu
• Peanuts and nuts
• Whole grains (quinoa, oats, brown rice)
• Seeds
• Meat alternative products
• Some vegetables
• Animal sources

NOTE: 1 gram of protein = 4 Calories

CARBOHYDRATES

ROLE IN THE BODY

• Fuel during high intensity exercise
• Spares protein (to preserve muscle mass during exercisee)
• Fuel for the Central Nervous System (your brain!)

FOOD SOURCES

• Grains (choose mostly whole grains for added benefits)
• Dairy (choose low-fat or non-fat most often)
• Fruit (choose whole fruits more ofetn than fruit juices)

NOTE: 1 gram of carbohydrate = 4 Calories

FATS

ROLE IN THE BODY

• Energy reserve
• Protects vital organs
• Insulation
• Transport fat soluble vitamins

FOOD SOURCES

• Oils
• Nuts
• Seeds
• Meat, fish, dairy
• Micronutrients

NOTE: 1 gram of fat = 9 Calories