1. Lesson #2: Macronutrients
Nutrition
Lesson #2: Macronutrients
PAF3O/PAF4O

2. Foods Supply Nutrients
Food supplies your body with nutrients, substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy.
There are six classes of nutrients: carbohydrates, fats, proteins, vitamins, minerals, and water.
Carbohydrates, fats, and proteins can all be used by the body as sources of energy.

3. Nutrients: The Body’s Fuel
Macronutrients: We need lots of these
Carbohydrates: primary fuel source
Fat: secondary fuel source
Protein: used for repair & maintenance
Micronutrients: We need less of these
Vitamins
Minerals
Water

4.                                             
MACRONUTRIENTS 4

5.                                             
1. CARBOHYDRATES 5

6. Carbohydrates
Carbohydrates are nutrients made of carbon, hydrogen, and oxygen.
Carbohydrates supply energy for your body’s functions.

7. Types of Carbs Simple Complex Carbohydrates Carbohydrates
Simple carbohydrates are also known as sugars.
Examples: candy, syrups, pop, fruit.
The body digests these very quickly.
Complex carbohydrates are made up of sugars that are linked together chemically to form long chains. They are also called starches.
Examples: bread, pasta, rice, broccoli, chick peas.
The body takes longer to digest these.

8. Fiber Fiber is a type of complex carbohydrate that is found in plants.
A high-fiber diet
helps prevent constipation
may reduce the risk of colon cancer
may help prevent heart disease

9. Fiber

10. Your Body’s Energy Reserves
At a meal, you usually eat more carbohydrates than your body can immediately use.
The extra carbs are converted into a type of starch called glycogen.
If you eat so many carbohydrates that the body’s glycogen stores are full, then the excess carbohydrates are stored as fat instead.

11. Daily Carbohydrate Intake
Nutritionists recommend that 45 to 65 percent of a person’s daily calorie intake come from carbohydrates.
It is better to eat foods rich in complex carbohydrates rather than simple carbohydrates.

12. Some Good Carb Picks 
Broccoli
Fruits!
Quinoa
Best choices are…

13.                                             
2. FAT 13

14. Fats
We usually think of body fat in terms of weight gain. However, we CANNOT live without it!
Fats are made of carbon, hydrogen, and oxygen.
Fats supply your body with energy, form your cells, maintain body temperature, and protect your nerves.

15. Unsaturated Fats (“Good” Fats)
Unsaturated Fats have at least one double bond in a place where hydrogen can be added to the molecule.
Unsaturated fats are usually liquid at room temperature.
Examples: Oils (olive, vegetable, etc.), avocado, nuts, fish

16. Saturated Fats (“Bad” Fats)
Fats that have all the hydrogen the carbon atoms can hold are called saturated fats.
Saturated fats are usually solid at room temperature.
Too much saturated fat in your diet can lead to heart disease.
Examples: Butter, cheese, ice cream, whipped cream, processed meats.

17. Trans Fats
Trans fats are made when manufacturers add hydrogen to the fat molecules in vegetable oils.
Trans fats are found in margarine, chips, and commercially baked goods.
Trans fats have many of the negatives of saturated fat.
Trans-fats – found in baked goods and fried foods (cookies, doughnuts, cakes, crackers, etc.).
•Trans-fat is made by adding hydrogen to vegetable oil, making it solid and increasing the shelf life.
•Not everyone agrees on how much trans-fat can be safely consumed, but the American Heart Association suggests limiting it to no more than 1% of your total daily calorie intake.

18. Cholesterol
Cholesterol is a waxy, fatlike substance that is found only in animal products (e.g., meat, cheese, eggs).
Your body needs a certain amount of cholesterol to make cell membranes and nerve tissue, certain hormones, and substances that aid in the digestion of fat.
Having high levels of cholesterol can lead to heart problems.

19. Daily Fat Intake
Nutritionists recommend that 20 to 35 percent of your calories come from fat, primarily unsaturated fat.

20. Why You Cannot Avoid Fat
What happens to our bodies when we do not have enough body fat and/or fat in our diets?
We may experience:
Dry skin
Hair loss
Sensitivity to cold
Bruising
Poor growth and development
Slow healing of wounds
Loss of menstruation
Low immunity

21. Some Good Fat Picks  Salmon Avocado Nuts Almonds Pistachio Cashew
Walnuts
Best choices are…

22.                                             
3. PROTEIN 22

23. Proteins
Nutrients that contain nitrogen as well as carbon, hydrogen, and oxygen are called proteins.
Proteins can serve as a source of energy.
The most important function of proteins is their role in the growth and repair of your body’s tissues.
They are the building blocks of muscles and cell regeneration.

24. Amino Acids
Proteins are long chains of smaller “links” that are bound together chemically.
These smaller substances are known as amino acids.

25. Essential Amino Acids
The nine amino acids that the body cannot manufacture are called essential amino acids.

26. Complete and Incomplete Proteins
Protein from animal sources is complete protein.
It contains all nine essential amino acids.
Most protein from plant sources is incomplete protein.
It lacks one or more of the essential amino acids.
People who don’t eat meat can combine two or more plant protein sources that, taken together, provide all the essential amino acids.

29. Daily Protein Intake
Nutritionists recommend that 10 to 35 percent of your calories come from proteins.

30. Some Good Protein Picks 
Lean meats, chicken and fish
Egg whites
Low-fat dairy products
Best choices are…
Tofu
Nuts (almonds & cashews!)
Beans
Hummus

31. Approximately 2‐3 hours between meals
HOW MANY MEALS A DAY?
4‐6
Approximately 2‐3 hours between meals
45-65% carbohydrates
10-35% protein
20-35% fat

32. Vocabulary
nutrient
A substance in foods that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy.
metabolism
The chemical process by which the body breaks down food to release energy.
calorie
Unit for the amount of energy released when nutrients are broken down.
carbohydrate
A nutrient made of carbon, hydrogen, and oxygen and that supplies energy.
fiber
A way of dealing with an uncomfortable or unbearable feeling or situation.

33. Vocabulary
fat
A nutrient made of carbon, hydrogen, and oxygen; supplies energy, forms cells, maintains body temperature, and protects nerves.
unsaturated fat
A fat with at least one unsaturated bond in a place where hydrogen can be added to the molecule.
saturated fat
A fat that has all the hydrogen the carbon atoms can hold. A fat that has all the hydrogen the carbon atoms can hold.
cholesterol
A waxy, fatlike substance that is found only in animal products.

34. Vocabulary
trans fat
The type of fat produced when manufacturers add hydrogen to the fat molecules in vegetable oils.
protein
A nutrient that contains nitrogen as well as carbon, hydrogen, and oxygen; needed for the growth and repair of body tissues.
amino acid
Small units that are bound together
chemically to form proteins.