Macronutrients

Principal funding provided by USDA’s Food Stamp

Program, an equal opportunity provider and employer,
helping limited income Californians buy more nutritious
foods for a healthier diet.
What are Macronutrients?

Carbohydrates (CHO)

Protein (PRO)

Fat
Carbohydrates
What are they?

Two types of carbohydrates

• Simple
• Complex
Carbohydrates…

• are made into simple sugars

• simple sugars supply energy for brain
activity.
Carbohydrates
Too Much/Too Little

• When we eat too many carbohydrates our

bodies turn them into fat & the fat becomes
stored energy.
• Low CHO diets stress the body
causing it to break down
muscle, fat and protein to
make fuel for the brain.
Where do we get
carbohydrates?

Simple Carbohydrates:
• Hard Candy
• Pastries
• Table Sugar
• Honey
 Sources of
Carbohydrates

• Complex Carbohydrates:
– Grain Products – Dry Beans
• Breads – Peas
• Rice
– Lentils
• Pasta
– Some Fruits
– Vegetables
• Squash • Banana
• Potatoes • Plantain
• Corn
 Protein

• Your body is made of protein.

• Protein is made of amino acids, which are
like building blocks.

=
Amino Acids

Your body arranges amino acids to

build the different proteins it needs.
Protein Functions

• Helps build muscles, blood, skin, hair,

nails, and internal organs.
• Helps the body grow & repair itself
• Helps fight disease.
Too Much Protein...

may mean too much fat. Over a long

period, this can increase risk of
– heart disease
– diabetes
– and some types of cancer.
 Too Much Protein…
may cause calcium loss.

No calcium in
the diet? =
 Too Much Protein...

• Means less carbohydrate intake to fuel

muscles.
• Your brain and eyes need a minimum of 100
grams of carbohydrates per day to work.
• may overwork kidneys & lead to poor
kidney function.
Protein Sources

• Animal Sources: • Plant Sources:

(Complete Proteins) (Incomplete Proteins)
– Meat – Dry Beans
– Poultry – Peas
– Fish – Nuts
– Eggs
– Tofu
– Dairy Products
• Grain Products
Fats give food…

flavor, texture and makes

a person feel full.
Fat…

• Promotes healthy skin and normal

growth.
• A part of cellular membranes.
Functions of Fat
• Protects vital organs
• Provides kcal/energy to the body
• Aids in absorption of fat-soluble vitamins
• Recommend limiting 30% of kcal from fat
• Fat has 9 kcal per gram
• Provides a source of essential fatty acid
Types of Fat
Two types of fat: Fat Fat
• Saturated Fat
- solid at room temperature
- too much clogs blood vessels
• Unsaturated Fat
- liquid at room temperature
- helps maintain health of blood vessels
Too Much Fat...
• Risk of…
– Heart Disease
– Diabetes
– Hypertension (HTN)
– Obesity
– Various forms of cancer
– Stroke
Fat

3,500 calories
equals one
pound of body
fat 3,500 cal.
= 1 lb.
Sources of Fat

• Saturated Fats: • Unsaturated Fats:

– Butter – Vegetable oils
– Stick Margarine – Nuts
– Meat fat – Olives
– Poultry fat – Avocados
– Dairy Products
Questions