Macronutrients

Nutrients are substances that are essential for growth, metabolism, and other functions of the body. Macronutrients are nutrients that provide and/or supply energy to the body. They are essential in a teen's everyday diet. The root of the word macro comes from the Greek word makros, which means large. Therefore, Macronutrients are nutrients that are needed in large amounts. There are three classes of macronutrients. They are carbohydrates, proteins, and fats.

Carbohydrates

Out of the three types of macronutrients, weight for weight carbohydrates contain the least amount of energy. However, carbohydrates ae he main source of fuel for your body. They are composed of sugars, starch, and fiber. Though they do not contain much energy, carbohydrates are important when engaging in short, vigorous periods of exercise. Also, carbohydrates play a large role in the central nervous system. The brain uses glucose, a specific carbohydrate, as its primary source of fuel. The average teen stores about 2000 calories of carbohydrates, but can store up to 4800 calories. The nutritional value of carbohydrates is four calories per one gram of carbohydrates. According to the Mayo Clinic, the recommended intake of carbohydrates for teens is 45%-65% of his/her daily caloric intake. There are different types of carbohydrates, whose functions are different. It is essential to know what their functions are in order to understand good nutrition.

The most basic type of carbohydrates is monosaccharides. Some examples of monosaccharides are fructose, which is found in fruit, and glucose, a type of sugar. This type of carbohydrate is mainly used for energy. Two monosaccharides combined together is a disaccharide. For example, when glucose is combined with fructose, the result is sucrose, or table sugar. Lactose, a sugar found in milk, is also a dissacharide. Monosaccharides and dissacharides are part of the set of simple sugars. Simple sugars are absorbed quickly by the body, which allows them to be a rapid source of energy. Simple sugars are a good source of energy after a workout, when the body's energy storage is low.

The combination of many monosaccharides is called polysaccharides. Nutritionists often times refer to polysaccharides as complex carbohydrates. Starch and fiber are examples of polysaccharides. Because they release their energy over a long period of time, polysaccharides are good to consume before physical activity. Some examples of carbohydrate rich foods are bread, cereal, rice, milk, pasta, rice, fruits, and vegetables.

Protein

The second type of macronutrients is protein. It is responsible for the growth and repair of hair, skin, tendons, bones, nails, muscles, and ligaments. They are composed of amino acids. Proteins also produce enzymes, which speed up chemical reactions, some of which are responsible for the digestion of food. The nutritional value of protein is four calories per one gram of protein consumed. According to the Mayo Clinic, the recommended intake of protein for an average teen is 10%-30% of his/her daily caloric intake. For the average teen, this is about 58 grams or 232 calories of protein per day. This is because the body will only metabolize protein as a source of energy when there is an inadequate amount of carbohydrates. Some good sources of protein are low fat milk, poultry, fish, eggs, nuts, lean red meat, beans, and soy.

Fats

The last type of carbohydrate is fat. It is composed of cholesterol and fatty acids. The nutritional value of fat is more than twice the amount of both carbohydrates and proteins. It is nine calories per gram of protein consumed. According to the Mayo Clinic, the recommended intake of fat for an average teen is 25%-35% of his/her daily caloric intake. Because fat cannot supply energy quickly like carbohydrates, it is not ideal for vigorous activity. However, it is good to power low intensity activities, such as walking and jogging. Fat also insulates and protects vital organs such as the heart, liver, and lungs. Finally, it transports vitamins throughout the body.

Fats can be broken down into two subsets: saturated fats and unsaturated fats. Saturated fats are bad for the body. This is because they are a major cause of coronary heart disease, diabetes, and other diseases. Saturated fat is found in red meat, egg yolks, cheese, butter, milk, and commercially prepared desserts. Unsaturated fats can be good for the body, depending on the type of unsaturated fat. Monounsaturated fats can lower the risk of coronary heart disease. This type of fat is found in olive oil, avocados, almonds, and pecans. Polyunsaturated fats contribute to coronary heart disease. This type of fat is found in sunflower oil.

Some fats (more specifically fatty acids) are essential to the body. They are Omega 3, Omega 6, and Omega 9. These fatty acids are believed to be protective to the heart and may help to prevent some illnesses. Omega 3 and Omega 6 must be consumed, but the body produces Omega 9. The average Western diet is usually deficient of these essential fatty acids.

To learn more about macronutrients, Click Here.