🥗Intro to Nutrition Unit 2 – Macronutrients: Carbs, Proteins, and Lipids

What Are Macronutrients?

• Macronutrients are nutrients required by the body in large amounts for energy, growth, and maintenance of tissues
• Three main macronutrients: carbohydrates, proteins, and lipids (fats)
• Each macronutrient plays a unique role in the body's functioning and overall health
• Macronutrients are essential for a balanced diet and optimal well-being
• Recommended daily intake varies based on factors such as age, sex, weight, and activity level
• Consuming the right balance of macronutrients helps prevent nutrient deficiencies and chronic diseases
• Macronutrients are measured in grams (g) and provide energy in the form of calories (kcal)
  • Carbohydrates and proteins provide 4 kcal/g
  • Lipids provide 9 kcal/g

Carbohydrates: The Body's Fuel

• Carbohydrates are the primary source of energy for the body and brain
• Composed of sugar molecules, including monosaccharides (glucose, fructose), disaccharides (sucrose, lactose), and polysaccharides (starch, fiber)
• Classified as simple (sugars) or complex (starches and fiber) based on their chemical structure and how quickly they are digested and absorbed
• Simple carbohydrates are found in foods like fruits, milk, and processed sugars (table sugar, honey)
• Complex carbohydrates are found in foods like whole grains, legumes, and vegetables
• Fiber is a type of complex carbohydrate that aids in digestion, promotes satiety, and helps maintain healthy blood sugar levels
  • Soluble fiber dissolves in water and can help lower cholesterol (oats, apples, citrus fruits)
  • Insoluble fiber does not dissolve in water and promotes regular bowel movements (whole wheat, nuts, vegetables)
• Recommended daily intake of carbohydrates is 45-65% of total calories

Proteins: Building Blocks of Life

• Proteins are essential for the growth, repair, and maintenance of body tissues, enzymes, and hormones
• Composed of amino acids linked together by peptide bonds
• There are 20 different amino acids, 9 of which are essential (cannot be produced by the body) and must be obtained through diet
• Complete proteins contain all essential amino acids in sufficient amounts (animal sources, quinoa, soybeans)
• Incomplete proteins lack one or more essential amino acids (most plant sources)
• Combining incomplete proteins (rice and beans) can provide all essential amino acids
• Proteins are crucial for muscle growth and repair, immune function, and the production of enzymes and hormones
• Recommended daily intake of protein is 0.8 g/kg body weight for adults
  • Athletes and older adults may require higher amounts (1.2-2.0 g/kg)

Lipids: More Than Just Fat

• Lipids are a diverse group of compounds that include fats, oils, and waxes
• Essential for cell membrane structure, energy storage, hormone production, and the absorption of fat-soluble vitamins (A, D, E, K)
• Three main types of lipids: triglycerides (fats and oils), phospholipids (cell membranes), and sterols (cholesterol)
• Fats are classified as saturated (solid at room temperature) or unsaturated (liquid at room temperature) based on their chemical structure
  • Saturated fats are found in animal products (meat, dairy) and some plant sources (coconut oil, palm oil)
  • Unsaturated fats are found in plant sources (olive oil, nuts, seeds) and fatty fish (salmon, tuna)
• Trans fats are unsaturated fats that have been chemically altered (hydrogenated) to increase shelf life and stability
  • Trans fats are found in processed foods (baked goods, fried foods) and are associated with increased risk of heart disease
• Recommended daily intake of lipids is 20-35% of total calories, with an emphasis on unsaturated fats and limited intake of saturated and trans fats

Digestion and Metabolism

• Digestion is the process of breaking down food into smaller molecules that can be absorbed and used by the body
• Macronutrients are digested and absorbed in the gastrointestinal tract
  • Carbohydrates are broken down into monosaccharides (glucose, fructose, galactose) by enzymes in the mouth and small intestine
  • Proteins are broken down into amino acids by enzymes in the stomach and small intestine
  • Lipids are broken down into fatty acids and monoglycerides by enzymes in the small intestine
• Absorbed macronutrients are transported to the liver via the portal vein for further processing and distribution to the body
• Metabolism is the set of chemical reactions that occur in the body to convert macronutrients into energy and building blocks for growth and repair
• Carbohydrates are the primary source of energy for the body and brain
  • Excess glucose is stored as glycogen in the liver and muscles or converted to fat for long-term storage
• Proteins are used for the synthesis of new proteins, enzymes, and hormones
  • Excess amino acids are converted to glucose or fat for energy or storage
• Lipids are used for energy storage, cell membrane structure, and the production of hormones and bile acids
  • Excess lipids are stored in adipose tissue (fat cells)

Balancing Macronutrients in Your Diet

• A balanced diet includes a variety of foods from all macronutrient categories in appropriate proportions
• The USDA MyPlate guidelines recommend filling half of the plate with fruits and vegetables, one-quarter with lean proteins, and one-quarter with whole grains
• Choosing nutrient-dense foods over calorie-dense foods can help maintain a healthy weight and prevent chronic diseases
  • Nutrient-dense foods are high in vitamins, minerals, and fiber relative to their calorie content (fruits, vegetables, whole grains, lean proteins)
  • Calorie-dense foods are high in calories relative to their nutrient content (processed snacks, sugary drinks, fried foods)
• Balancing macronutrients can help optimize athletic performance and body composition
  • Higher protein intake (1.6-2.2 g/kg) can support muscle growth and repair for athletes and active individuals
  • Adjusting carbohydrate intake based on activity level can help maintain energy levels and glycogen stores
• Individualized macronutrient ratios may be recommended for specific health conditions or goals (diabetes, weight loss, muscle gain)

Health Impacts and Controversies

• Excessive intake of added sugars is associated with increased risk of obesity, type 2 diabetes, and heart disease
  • The WHO recommends limiting added sugars to less than 10% of total calories
• High intake of saturated and trans fats is associated with increased risk of heart disease and certain cancers
  • The AHA recommends limiting saturated fat to less than 7% of total calories and minimizing trans fat intake
• Adequate protein intake is essential for maintaining muscle mass, bone health, and immune function
  • Protein deficiency can lead to muscle wasting, impaired growth, and increased risk of infections
• Low-carbohydrate diets (ketogenic, Atkins) have gained popularity for weight loss but may have potential risks
  • Very low carbohydrate intake can lead to nutrient deficiencies, digestive issues, and increased risk of heart disease
• Plant-based diets (vegetarian, vegan) can be nutritionally adequate with careful planning and supplementation
  • Potential benefits include lower risk of heart disease, type 2 diabetes, and certain cancers
  • Potential risks include deficiencies in vitamin B12, iron, calcium, and omega-3 fatty acids

Practical Applications

• Reading nutrition labels can help track macronutrient intake and make informed food choices
  • Pay attention to serving sizes, total calories, and grams of carbohydrates, proteins, and fats
• Using food tracking apps or journals can help monitor macronutrient balance and identify areas for improvement
• Incorporating a variety of whole foods from all macronutrient categories can help ensure adequate intake of essential nutrients
  • Choose whole grains (brown rice, whole wheat bread) over refined grains (white rice, white bread)
  • Include a variety of colorful fruits and vegetables for fiber, vitamins, and minerals
  • Select lean protein sources (poultry, fish, legumes) over high-fat meats (red meat, processed meats)
  • Opt for healthy fats (avocado, nuts, seeds, olive oil) over saturated and trans fats (butter, fried foods)
• Consulting with a registered dietitian can help develop a personalized meal plan based on individual needs and goals
• Preparing meals at home using whole ingredients can help control macronutrient balance and portion sizes
  • Batch cooking and meal prepping can save time and ensure healthy options are readily available