Macronutrients

          Macronutrients are nutrients that are needed in large amounts. They provide energy for the body, and are important in carrying out daily functions and growth. There are three macronutrients: carbohydrates, protein, and fats. Each of these macronutrients performs different jobs.
          Carbohydrates are made up of starch, sugar, polysaccharides, fiber, and cellulose. They are used for short term energy, differing from fats. Carbohydrates are important because they provide short term energy for exercise and other daily tasks. They are also the main source of energy for the body. Carbohydrates are recommended for 40-60% of your caloric intake, and can be found in fruits, vegetables, bran, brown rice, multigrain bread, and many starchy foods. A gram of carbohydrates contains four calories.
          Protein is made up of amino acids. Protein helps build muscle and body mass. It also helps produce enzymes and performs different jobs for the body. Protein is recommended for 10-35% of your daily value, but there are many different opinions on the importance of protein in your diet. Complete proteins (ones containing the essential amino acids), are mostly meats and dairy products such as beef, chicken, fish, eggs, and milk. Incomplete proteins (ones usually not containing essential amino acids), include foods such as vegetables, fruits, nuts, seeds, and grains. A gram of protein contains four calories.
          Fats are made of fatty acids and glycogen, and are used for long term energy. This energy is used when the short-term energy obtained from carbohydrates runs out. The recommended intake for fats are 20-35% of your caloric intake. Another job that fats does is it insulates you, or keeps your body warm. Not all fats are good for you but you need fats so that your body can process the other food that is going through your body. An unhealthy fat that should be avoided is trans fat (also known as unsaturated fat.) Trans fat is hard to avoid because it is hydrogenated oil that is mixed in with most food products. It is unlike saturated fat, which is also bad but can be seen easier. Saturated fat is also not as unhealthy as trans fat, as trans fat can easily lead to many different heart diseases. Some healthier fats are nuts and oil (omega 3 fatty acids). Omega-3 fatty acids provide antioxidants such as vitamin E and selenium. Omega-3 fatty acids are necessary for proper brain growth and development. A gram of fat contains nine calories.

These are the recommended intakes for each of the macronutrients