1: Macronutrients 101

Macronutrients 101: Your Body's Big Three Fuel Sources

Think of macronutrients ("macros") as the major building blocks and energy providers in your food. We need them in relatively large amounts (hence "macro") to function, grow, and thrive. There are three primary macros: carbohydrates, proteins, and fats. Each plays unique, vital roles, and understanding them is key to balanced eating.

Carbohydrates: Your Quick Energy Spark

Carbs are your body's preferred and most efficient source of immediate energy. They break down into glucose (sugar), fueling your brain, muscles, and nervous system. Think of them as high-octane fuel. You'll find carbs in:

• Simple Carbs: Fruits, milk, table sugar. These give fast energy bursts.
• Complex Carbs: Whole grains (oats, brown rice, quinoa), beans, lentils, vegetables, potatoes. These provide sustained energy and fiber, keeping you full longer and aiding digestion. Aim for mostly complex carbs!

Proteins: The Body's Building Crew

Proteins are essential for building and repairing almost everything in your body – muscles, bones, skin, hair, enzymes, and hormones. They're made of amino acids, some of which your body can't make itself (essential amino acids). Good protein sources include:

• Animal-based: Meat, poultry, fish, eggs, dairy (milk, yogurt, cheese).
• Plant-based: Beans, lentils, tofu, tempeh, nuts, seeds, quinoa. Combining different plant sources (like beans and rice) often provides all essential amino acids.

Fats: Essential for Health & Function

Fats are crucial! They aren't just stored energy; they cushion organs, help absorb key vitamins (A, D, E, K), build cell membranes, and support brain health. Focus on healthier types:

• Unsaturated Fats (The Health Stars): Found in olive oil, avocados, nuts, seeds, and fatty fish (salmon, mackerel). These support heart health.
• Saturated Fats: Primarily in animal products (fatty meats, butter, cheese) and some tropical oils (coconut, palm). Enjoy in moderation.
• Trans Fats (Avoid): Artificially created (partially hydrogenated oils) and found in some fried and processed foods. These are harmful and best minimized.

Energy in a Nutshell

Each macronutrient provides energy (calories):

• Carbs: $4$ calories per gram
• Protein: $4$ calories per gram
• Fats: $9$ calories per gram

Water & Alcohol: Quick Notes

While not always grouped with the main three, water is absolutely vital for every bodily process and makes up most of your body weight! Alcohol provides calories ($7$ per gram) but no essential nutrients and requires moderation.