Macronutrients are also known as "energy-yielding nutrients". The essential macronutrients are carbohydrates, fats, and protein. Carbohydrates, who have been given a bad rap by some fad diets, are actually quite necessary for healthy body function. The glucose that comes from carbohydrates is an essential fuel that our bodies need for energy as well as other functions. The reason why people generally see carbohydrates in a negative light is because of the many unhealthy foods that are rich in carbohydrates, like those that contain excess amounts of refined sugars and fats like doughnuts and other sweets. But there are healthy food sources for getting the proper intake of carbohydrates that people can choose over fattening ones. One option is substituting starchy white bread made with refined flour with whole grain bread. Though both contain carbohydrates, the "whole grain bread also contains protein, vitamins, minerals, phytochemicals, and fiber with no refined sugars" (Sizer & Whitney). Other sources vegetables, fruits, and beans which also "deliver vitamins, minerals, and a host of important phytonutrients" (hsph, 2014).
Another essential macronutrient is fat, or lipids. "Lipids provide more energy per gram than carbohydrate and protein, enhance the aromas and flavors of foods, and contribute to satiety, or a feeling of fullness, after a meal" (Sizer & Whitney, 2012). When choosing the food sources of lipids, it's important to know which ones contain good fats and which ones contain bad fats, such as trans fats and saturated fats, which, when consumed in excess can result in obesity, hypertension, type 2 diabetes, some cancers, heart disease and stroke. Good fats consist of monounsaturated and polyunsaturated fats and omega-3 fatty acids. These good fats can be found in fats that are liquid at room temperature (like olive oil, safflower oil, peanut oil, and corn oil) as well as certain varieties of fish (like trout and sardines) and plant sources like ground flax seed and sunflower seeds (Mayo Clinic, 2014).
The last of the essential macronutrients is protein, which made up of amino acids. The human body requires amino acids in order to grow new cells and to replace old ones. Amino acids also do the following:
- provide structure and movement of body tissues
- build enzymes, hormones, and other components
- build antibodies
- transport substances throughout the body
- maintain fluid and electrolyte balance
- maintain acid/base balance
- assist in clotting of blood
- provide energy and glucose (Sizer & Whitney, 2012)
The body also requires micronutrients which are vitamins and minerals. Some minerals serve as parts of body structures such as calcium and phosphorus which are major constituents of bone (Sizer & Whitney, 2012). Vitamins and minerals have the main task of regulating all body processes. These processes consist of:
- digesting food
- moving muscles
- disposing of waste
- growing new tissue
- healing wounds
- getting energy from the macronutrients
- and all other processes as required to live (Sizer & Whitney)
Harvard School of Public Health. (2014). "Carbohydrates". The Nutrition Source. Retrieved from
http://hsph.harvard.edu/nutritionsource/carbohydrates/
Mayo Clinic Staff (2014). "Dietary fats: Know Which Types tp Choose". Retrieved from
http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fat/art-20045550?
footprints=mine
Sizer, F. & Whitney, E. (2012). Nutrition:
Concepts and Controversies, MyPlate
Update (12th
ed.). Mason, OH: Cengage Learning.
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