Proteins
Proteins are important macro-nutrients necessary for proper growth and function of the body. They are apart of every cell, tissue and organ in our bodies. Proteins are made up of amino acids and when we eat proteins, the body breaks the protein down into these small molecules. The daily recommended protein for adult males and females are 56 grams and 46 grams respectively. The main sources of protein are:
- Seafood
- White meat/Poultry
- Milk
- Cheese
- Yogurt
- Eggs
- Beans
- Soy
You are able to keep track of how much protein you eat in a day; for example, one cup of milk contains about 8 grams of protein and an 8 oz container of yogurt contains about 11 grams of protein. However these values may vary slightly but for the exact values read the labels when you are in the supermarket!
Carbohydrates
More commonly known as carbs,are what the body uses to make glucose. Glucose is necessary for the energy needs of the body. Glucose can be used immediately or stored in the liver and muscles for when it is needed. Carbohydrates are more commonly found in:
- Fruits
- Vegetables
- Breads and cereals
- Foods with added sugars eg. cake
There are two types of carbohydrates: simple and complex. This classification depends on the chemical structure and how fast it is digested and absorbed. Simple carbohydrates have one or two sugars whereas complex carbohydrates have three or more. An example of a complex carbohydrate would be whole grains or dietary fibre. An example of simple carbohydrates would be things we consume everyday: sugar, high concentrate juices, and honey.
The daily recommended intake for carbohydrates is 300 grams.
Fats
Fatty foods are no stranger to us, however what may shock you is that fats are necessary for normal bodily function! It is important to note that some fats are better than others. Poly saturated and mono-unsaturated fats are healthier than trans fats, saturated fats and cholesterol.
It is recommended that we consume less than 10% calories from saturated fats; replace solid fats with oil; limit food that contains synthetic trans fats; eat less than 300mg of cholesterol a day and reduce intake on calories from solid fats. Fats can be found in:
- Vegetable oil
- Vegetable shortening
- Butter
- Pancake syrup, etc.
Do you have questions or concerns? Comment below!!