We are trying to write very basic yet helpful to understand concepts around nutrition. This article will focus on type of nutrients, their role in our health, and body and foods they’re rich in.

On a high level, there are two types of nutrients in our foods:

1. Macronutrients: nutrients needed by the body in large amounts. These primarily include fats, carbohydrates and proteins.
2. Micronutrients : that our body need in small quantities. These include vitamins and minerals.

In this article, we will focus on Macronutrients.

MICRONUTRIENTS

Water Soluble Vitamins

• Vitamin B1
• Vitamin B2
• Vitamin B6
• Vitamin B12
• Vitamin C
• Folic Acid

Fat Soluble Vitamins

• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K

Minerals

• Calcium
• Potassium
• Sodium
• Iron
• Zinc

Water

• Water

Carbohydrates

Role in the Body

1. Fuel during high intensity exercise
2. Spares protein (to preserve muscle mass during exercise)
3. Fuel for the Central Nervous System (your brain!)

Recommended Allowance

1. Sedentary Individuals: 40-50% of your total daily calories should be carbohydrates
2. Exercises Regularly: 60% of your total daily calories should be carbohydrates
3. Athletes or persons involved in heavy training: 70% of your total daily calories should be carbohydrates (3.5-4.5 grams of carbohydrate per pound of body weight)

NOTE: 1 gram of carbohydrate = 4 Calories

Food Sources

1. Grains (choose mostly whole grains for added benefits)
2. Dairy (choose low-fat or non-fat most often)
3. Fruit (choose whole fruits more often than fruit juices)

Proteins

Role in the Body

1. Tissue structure (part of organ tissues, muscle, hair, skin, nails, bones, tendons, ligaments and blood plasma)
2. Part of cell plasma membranes
3. Involved in metabolic, transport, and hormone systems
4. Make up enzymes that regulate metabolism
5. Invovled in acid/base balance to maintain a neutral environment in our bodies

Recommended Daily Allowance

1. Sedentary Individuals: 0.36 grams of protein per pound of body weight
2. Recreationally Active: 0.45-0.68 grams of protein per pound of body weight
3. Competitive Athlete: 0.54-0.82 grams of protein per pound of body weight
4. Teenage Athlete: 0.82-0.91 grams of protein per pound of body weight
5. Body Builder: 0.64-0.91 grams of protein per pound of body weight
6. When restricting Calories: 0364-0.91 grams of protein per pound of body weight
7. Maximum amount of protein the body can utilize: 0.91 grams of protein per pound of body weight

NOTE: 1 gram of protein = 4 Calories

Food Sources

1. Legumes (beans)
2. Lentils
3. Soy products, such as tofu
4. Peanuts and nuts
5. Whole grains (quinoa, oats, brown rice)
6. Seeds
7. Meat alternative products
8. Some vegetables
9. Animal sources

Fats

Role in the Body

1. Energy reserve
2. Protects vital organs
3. Insulation
4. Transport fat soluble vitamins

Recommended Allowance

1. 20-35% of your total daily calories should come from fatLess than 10% of total daily calories should come from Saturated Fat (coconut and plam kernal oil, shortening, butter, cream cheese, full fat dairy products)

NOTE: 1 gram of fat = 9 Calories

Food Sources

1. Oils
2. Nuts
3. Seeds
4. Meat, fish, dairy
5. Micronutrients