MACRONUTRIENTS

Carbohydrates | Fats | Proteins

CarboHyDRATES (4 KCAL PER GRAM)

Carbohydrates or carbs are sugar molecules. Along with proteins and fats, carbohydrates are one of three main nutrients found in foods and drinks. Your body breaks down carbohydrates into glucose-blood sugar, which is the main source of energy for all the cells, tissues, and organs.

How much carbohydrates is recommended per day?

You need between 45% to 65% of your calories from carbohydrates. Meaning when you consume 2,000 calories per day 900 to 1,300 should be from carbs.

Carbohydrates and diabetes

If you suffer from diabetes should get at least 50% of their calories from carbs. If you eat 1,600 calories a day, 800 calories should be from carbs. Since carbs provide 4 calories per gram, this is equivalent to 200 grams of carbs per day. This numbers may vary according to your eating patterns, your personal goals, lifestyle, culture, and health.

Healthy sources of Carbohydrates include:

  • Grains: Bread, noodles, pasta, and cereal

  • Fruits: Apples, bananas, berries, mangoes, melons, and oranges

  • Vegetables: Potatoes, carrots, broccoli, beets, and sweet potatoes

  • Dairy: Milk and yogurt

  • Legumes: Dried beans, lentils and peas

  • Snack foods and sweets: Cakes, cookies, candy, and other desserts

  • Drinks: Juices, soft drinks, sports drinks, and energy drinks that contain sugars

Fats (9 KCAL PER GRAM)

Because fats are such an efficient form of energy, your body stores any excess energy as fat. Fats are the slowest source of energy but the most energy-efficient form of food. Each gram of fat supplies the body with about 9 calories, more than twice that supplied by proteins or carbohydrates. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.

How much fat is recommended per day?

20% to 35% of total calories from fat. if you eat 2,000 calories a day is about 44 grams to 77 grams of fat per day if you eat 2,000 calories a day. There are three types of fats: Unsaturated fat, saturated fat, and trans fat.

  1. Unsaturated fat: (healthiest fat) Unsaturated fat can actually help lower your level of cholesterol, reduce your risk of heart disease and improve your overall health. Foods containing unsaturated fats include avocado, nuts, and soybean, canola, and olive oils.

  2. Trans Fat: Trans fat is simply liquid oils turned into solid fats during food processing. Trans fats can be found in many foods like doughnuts, baked goods, cakes, pies, crusts, biscuits, frozen pizza, cookies, crackers, and margarines.

  3. Saturated Fat: Saturated fats are bad for your health because they increase LDL (“bad” cholesterol) levels in your body and can increase the risk for heart disease. Some examples of saturated fats are: cheese, high-fat meat, whole milk or cream, butter, and ice cream.

PROTEINS: (4 KCAL PER GRAM)

Proteins are present in all living organisms including many essential biological compounds such as enzymes, hormones, and antibodies. Protein is one of the building blocks that make us into who we are. They make up our hair, nails, bones, and muscles.

How much protein is recommended per day?

The Dietary recommendation is 0.36 grams of protein per pound of body weight.

  • Male: should eat around 56 grams of protein per day

  • Female: should eat around 46 grams per day

There are two sources of protein

  1. Plant Base:  Beans, Nuts, Seeds, Whole grains, Lentils

  2. Animal source: Meat, Eggs, Fish, Poultry, Yogurt