MacroNutrients

L/O/G/O

Macronutrients are nutrients that provide calories or energy required in large amounts. Nutrients are

substances needed for growth, metabolism, and for other body functions. Since macro means large, macronutrients are nutrients needed in large amounts. There are three broad classes of macro-nutrients: proteins, carbohydrates, and fats.

PROTEINS

Protein, any of

a large number of organic

compounds that make up living organisms and are essential to their functioning. First discovered in 1838, proteins are now

recognized as the predominant ingredients of cells, making up more than 50 percent of the dry weight of animals. The word protein is coined from the Greek proteios, or primary.

Functions
A to dissolve other nutrients B to provide energy C to store energy D to control chemical reactions Proteins in the diet serve primarily to build and maintain cells, but their chemical breakdown also provides energy, yielding close to the same 4 calories per gram as do. Besides their function in growth and cell maintenance, proteins are also responsible for muscle contraction. The digestive enzymes are proteins, as are insulin and most other hormones. The antibodies of the immune system are proteins, and proteins such as hemoglobin carry vital substances throughout the body.

Food Sources Seafood Seafood is an excellent source of protein because it's usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: omega-3 fatty acids. White-Meat Poultry Stick to the white meat of poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before cooking. Milk, Cheese, and Yogurt Not only are dairy foods -- like milk, cheese, and yogurt -- excellent sources of protein but they also contain valuable calcium, and many are fortified with vitamin D. Choose low fat dairy to keep bones and teeth strong and prevent osteoporosis.

Food Sources Eggs Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans One-half cup of beans contains as much protein as an ounce of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin This great and versatile white meat is 31% leaner than 20 years ago.

Food Sources Soy Fifty grams of soy protein daily can help lower cholesterol about 3%. Eating soy protein instead of sources of protein higher in fat -- along with a healthy diet -- can be heart healthy.

Lean Beef Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.

The symptoms of protein deficiency are: Kwashiorkor Fullness, moon-shaped face Brittle, pluckable hair Alopecia Decreased pigmentation (hair) Muehrcke's nails Edema Hyperpigmentation (sun-exposed skin) Flaky paint or crazy paving dermatitis Delayed wound healing Decubitus ulcers Muscle weakness and wasting

Toxicity

Without consuming protein your body would not be able to grow. However, eating too much is not healthy and can cause:

- Dehydration. - Diabetic Ketoacidosis. - Kidney Stones. - Osteoporosis. - Increased Fat Storage.

CARBOHYDRATES

Carbohydrates - bodys preferred energy source. They are made from a combination of carbon, hydrogen and oxygen. If they are not needed immediately carbohydrates can be stored by your body in the form of glycogen or body fat.

Carbohydrates have six major functions within the body: Providing energy and regulation of blood glucose Sparing the use of proteins for energy Breakdown of fatty acids and preventing ketosis Biological recognition processes Flavor and Sweeteners Dietary fiber

Food Sources Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Low Carbohydrate Diet Causes: Reduces Stamina: A diet deficient in Carbohydrates causes a marked reduction of endurance (almost 50%) Ketosis: Though it is associated with many other factors, ketosis can also be due to carbohydrate deficiency and reported in those who are on low carbohydrate diets. In the absence of carbohydrates, the body starts using the proteins and converts it to sugars. This causes ketosis which is nothing but the accumulation of ketones in the body. Excess of ketones lead to water loss and removal of sodium from the body. This may lead to tiredness and lethargy.

Marasmus due to malnutrition It is caused by continuous deficiency of proteins and calories seen in children. It involves wasting of muscles due to starvation. Impairment of growth is also noticed. Immune responses are affected in a child affected by marasmus. This can be treated by feeding the child with adequate nutrients.

FATS

Dietary fat does not have one main function but is still needed by your body in relatively large quantities. It is constructed from a combination of carbon and hydrogen atoms.

Functions 1) They are the chief energy storers of the body, which form an important source of energy during starvation or other emergencies. 2) Fats play a role in the absorption of fats soluble vitamins like vitamins A, D, E and K. 3) Steroids like cholesterol which are related to fats are important regulating compounds.

Food Sources When it comes to dietary fats natural, unprocessed sources are the best foods. Below are six of my top dietary fat food choices:

- Almonds. - Avocado. - Beef. - Coconut. - Eggs. - Salmon.

Fat Deficiency

We need fat because it is necessary for absorption of vitamins, nutrients and phytochemicals from fruits and vegetables. But we should try to limit saturated fat intake and avoid trans fats.

We need omega-3 fatty acids because they help keep blood from clotting, lowers cholesterol, and help prevent cancer cell growth!! You know you need more omega-3 fatty acids when you have depression, cardiovascular disease, type 2 diabetes, fatigue, dry, itchy skin, brittle hair and nails, inability to concentrate, and joint pain.

Fat Deficiency 1) FAT SOLUBLE VITAMIN DEFICIENCY: - Foods that are rich in fat are usually the best source of fat soluble vitamins. Fats also help your body absorb these vitamins and get the maximum benefit from them. Cutting fats out of your diet means that not only do you risk fat deficiency but you also risk being deficient in these vitamins. This brings its own selection of unpleasant side effects which include anemia (a low red blood cell count), vision problems, weak bones and skin problems. 2) INCREASED HEART DISEASE RISK: - Low fat diets are often linked with a reduced heart disease risk. However, recent research has revealed that this is not actually true. Fat deficiency has been linked with atherosclerosis (hardening of the arteries), increased triglyceride levels and reduced high density lipoprotein (HDL) cholesterol (a type of cholesterol which removes plaques from the artery walls) levels. All these factors restrict the flow of blood to your heart and increase your heart disease risk.

Fat Deficiency 3) HIGH BLOOD PRESSURE: - High blood pressure is a condition which can cause serious damage to your blood vessels and vital organs. It also makes you more likely to suffer a heart attack or stroke. Regular consumption of omega 3 essential fatty acids (EFAs) can lower your blood pressure. Not getting enough has the opposite effect and leads to high blood pressure. 4) MENTAL PROBLEMS: - Eating omega 3 EFAs supports good mental health by assisting in the production of signal pathways in the brain and protecting its cells from damage. Failing to get enough removes this protective benefit and can lead to a number of mental problems. This type of fat deficiency has been linked with Alzheimer's disease (a mental disorder which can lead to the loss of memory, thought and speech), attention deficit disorder (a mental disorder characterized by short attention spans), autism (a mental disorder which causes communication problems) and schizophrenia (a mental disorder which causes split personalities).

Toxicity Whilst dietary fats offer countless health benefits you still need to moderate your consumption. Otherwise you may be subject to the following negative side effects: - Depression. - Heart Disease. - Inability to use Omega 3 EFAs properly. - Increased Blood Glucose Levels. - Increased Cancer Risk. - Increased Low Density Lipoprotein (LDL) Cholesterol Levels. - Inflammation. - Thinning Blood. - Weight Gain.