Carbohydrates, proteins and fats

All within moderate amounts

"Carbohydrates, proteins, and fats supply 90% of the dry weight of the diet and 100% of its energy. All three provide energy (measured in calories), but the amount of energy in 1 gram (1/28 ounce) differs: 4 calories in a gram of carbohydrate or protein and 9 calories in a gram of fat. These nutrients also differ in how quickly they supply energy. Carbohydrates are the quickest, and fats are the slowest." - Merck.com

Carbohydrates

- Simple carbohydrates are forms of sugar, like glucose and sucrose (table sugar). They are broken down and absorbed by the body quickly and are the quickest source of energy. Simple carbohydrates are often considered to be "bad" carbs, but "bad" carbs are those that have been processed (broken down before being put back together again in an unnatural way). These products are usually sweet products like chocolate, cakes, and candy. Simple carbohydrates that are natural fruits like apples, grapefruit, peaches and raspberries.

- Complex carbohydrates are larger molecules than simple carbohydrates and must be broken down into simple carbohydrates before they can be absorbed. Because of this they tend to provide energy to the body more slowly than simple carbohydrate. Complex carbohydrates include starches as in wheat products (such as breads and pastas), other grains (such as rye and corn), beans, and root vegetables (such as potatoes).

 

Proteins
Your body uses proteins for growth and to build hormones, antibodies and the enzymes that regulate the chemical reactions within your body. Without protein, cuts and abrasions will not heal quickly, muscles will not grow and the blood doesn't clot correctly. If your body is getting enough calories through the food you eat it does not use protein for energy but if more protein is consumed than is needed your body breaks the protein down and stores its parts as fat. Proteins are found in meats, fish, cheese, nuts and beans.

 

Fats
Fats are complex molecules composed of fatty acids and glycerol. Your body needs fats for growth and energy. Fatty acids are either saturated or unsaturated. Examples of fats can be found in animal fat, fish oil, dairy and nuts.

There are first three basic types of fats you need to understand:

- Monounsaturated fats (MUFAs) - These are considered good fats and (at room temperature) come in liquid form like oil and flow easily through your arteries.

- Polyunsaturated fats (PUFAs) - These are also considered good fats and comes in a liquid form.

- Saturated fats (SATFAs) - These are considered "bad" fats and are thick, solid or sludge-like at room temperature.