*MACRO NUTRIENTS*
Macro nutrients consists of carbs, fat, protein, and fiber. The avg. dose per day...as listed below or you can be more accurate if you use the calorie break down calculator at the bottom right of this page. But make sure you click full site on the bottom right on below that one to find out what your calorie intake should be.
AVERAGE RECOMMENDATIONS:
Carbs: 130 grams a day, it's the main source of energy for the body and 45%-65% of daily calories should come from carbs.
Fat: 20%-35% of daily calories should come from fat but only 10% of saturated fats
Protein: 10%-35% of daily calories should come from protien. For males the avg. is 56 grams per day and females 46 grams per day.
Fiber: males 19-50 yrs old 38 grams per day, males 50+ yrs old 30 grams per day, females 19-50 yrs old 25 grams per day and females 50+ yrs old 21 grams per day.
*NOW WHAT DO MACRO NUTRIENTS DO?*
FAT - fat provides energy during endurance exercises, in between meals, and times of starvation. It's an essential component of cell membranes. Fat insulates & acts like a shock absorber for bones & organs. Unsaturated fats decrease risk of heart disease & heart problems.
Omega 3 fatty acids- assists in growth development and brain function these fats are found in fish, avocado,
nuts, seeds, salmon, and some oils.
Saturated fats- these fats are found in fat cuts of beef, and pork, full fat milk and dairy products, butter, & snack foods like cookies, cakes, chips, crackers, pastries, doughnuts, and oils.
Trans-fat - fats that are found in margarine's, deep fried foods, snack foods, and junk foods.
PROTEIN - protein builds & maintains muscles, organs, skin, & blood. It also assists in energy metabolism & cell processes. It defends the body against diseases though immune fuction. You can find protein in meat, poultry, milk products, tofu, nuts, seeds, legumes, and grains.
FIBER- fiber increases satiety, therefore assisting in weight management, lower cholesterol, decreases risk of heart disease, type 2 diabetes, & some forms of cancer. It maintains the GI tract system health. You can find fiber in whole grains, such as brown rice, wild rice, oatmeal, barley, Bulgar, kamut, spelt, and millet, whole grain products like whole wheat bread, cerel, pastas, vegis, fruits, and legumes.
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