CARBOHYDRATES,

FATS AND PROTEIN

CARBOHYDRATES
Carbohydrates are the sugars, starches and fibers found in
fruits, grains, vegetables and milk products. Though often
maligned in trendy diets, carbohydrates — one of the basic food
groups — are important to a healthy diet.
The body breaks down most sugars and starches into glucose,
a simple sugar that the body can use to feed its cells. Complex
carbohydrates are derived from plants. Dietary intake of complex
carbohydrates can lower blood cholesterol when they are
substituted for saturated fat.
 The recommended daily amount (RDA) of carbs for
adults is 135 grams, according to the 
National Institutes of Health (NIH); however, the NIH
also recommends that everyone should have his or her
own carbohydrate goal. Carb intake for most people
should be between 45% and 65% of total calories. One
gram of carbohydrates equals about 4 calories, so a diet
of 1,800 calories per day would equal about 202
grams on the low end and 292 grams of carbs on the
high end. However, people with diabetes should not eat
more than 200 grams of carbs per day, while pregnant
women need at least 175 grams.
FATS
Fat is an essential part of our diet and nutrition, and
we cannot live without it.
Our bodies require small amounts of 'good fat' to
function and help prevent disease.  However, a lot of
modern diets contain far more fat than the body needs. 
Too much fat, especially too much of the wrong type of
fat, can cause serious health complaints including
obesity, higher blood pressure and cholesterol levels,
which in turn lead to a greater risk of heart disease.
 The Dietary Reference Intake (DRI) for fat in adults is
20% to 35% of total calories from fat. That is about 44 grams to
77 grams of fat per day if you eat 2,000 calories a day. It is
recommended to eat more of some types of fats because they
provide health benefits. It is recommended to eat less of other
types of fat due to the negative impact on health.
• Monounsaturated fat: 15% to 20%
• Polyunsaturated fat: 5% to 10%
• Saturated fat: less than 10%
• Trans fat: 0%
• Cholesterol: less than 300 mg per day
TYPES OF
FATS
Trans fat
Trans fatty acids are formed when a liquid fat is
changed into a solid fat through a process called
hydrogenation. Many manufacturers use hydrogenated
oils as an ingredient because it extends the shelf life and
consistency of foods.
Saturated fat
Saturated fats are generally solid or waxy at room
temperature and come mostly from animal products,
with the exception of tropical oils.
Foods high in saturated fat include :
Beef, pork, lamb, veal, and skin of poultry
Hot dogs, bologna, salami
High fat dairy products, such as, cream, ice cream,
whole milk, 2% milk, cheese, 4% cottage cheese
Butter, lard, bacon fat
Tropical oils, such as palm, palm kernel, coconut oil
Baked goods, such as cookies, pastries, croissants
Sources of trans fat include:
• Solid margarine
• Shortening
• Powdered coffee cream, liquid flavored coffee
cream
• Convenience foods, such as certain brands of
pre-packaged baked goods
Cholesterol
Cholesterol is made by the liver. Therefore, only
animal-based foods contain cholesterol. If your
cholesterol levels are normal, limit your intake to up to
300 mg per day. If you have been diagnosed with high
cholesterol, limit your intake to less than 200 mg per
day.
Unsaturated fat
These fats are usually liquid at room temperature.
Sources include monounsaturated and polyunsaturated.
When used in place of saturated fat, monounsaturated
and polyunsaturated fats help lower cholesterol levels.
Monounsaturated fat
These fats come from plant-based sources and
include:
• Olive, canola, and peanut oils
• Nuts and nut butters
• Olives
• Avocado
Polyunsaturated fat
Omega-3 fats are a type of polyunsaturated fat that
have heart protective benefits and are associated with
lowering inflammation in the body. Cold-water fish,
such as salmon, tuna, herring, and anchovies, contain
omega-3 fats. Plant-based sources of omega-3 fats
include flaxseeds, chia seeds, and walnuts.
These fats come from plant-based sources and
include:
• Safflower, sunflower, corn, soybean, and cottonseed
oils
• Nuts
PROTEIN
Protein is a macronutrient that is essential to building
muscle mass. It is commonly found in animal products,
though is also present in other sources, such as nuts and
legumes. 
Chemically, protein is composed of amino acids,
which are organic compounds made of carbon,
hydrogen, nitrogen, oxygen or sulfur. Amino acids are
the building blocks of proteins, and proteins are the
building blocks of muscle mass, according to the 
National Institutes of Health (NIH). 
Sources of protein
Some sources of dietary protein includes:
• lean meat, poultry and fish
• eggs
• dairy products like milk, yoghurt and cheese
• seeds and nuts
• beans and legumes (such as lentils and chickpeas)
• soy products like tofu
• some grain and cereal-based products are also sources
of protein, but are generally not as high in protein as
meat and meat alternative products.
 The DRI (Dietary Reference Intake) is 0.8 grams of protein
per kilogram of body weight, or 0.36 grams per pound.
This amounts to:
• 56 grams per day for the average sedentary man.
• 46 grams per day for the average sedentary woman.

Though this meager amount may be enough to prevent

downright deficiency, studies show that it’s far from sufficient to
ensure optimal health and body composition.
It turns out that the right amount of protein for any one
individual depends on many factors, including their activity level,
age, muscle mass, physique goals and current state of health.
THANK
YOU!!!