By the end of this module, you will be able to:
- Identify and define each of the three macronutrients (Proteins, Lipids, and Carbohydrates) and their role in the body
- Identify what micronutrients are and where you can obtain them
The human body is a complex, dynamic machine where millions of chemical reactions occur every second. These biochemical reactions are responsible for breathing, thinking and everything in between. For these chemical reactions to occur, the body needs an input of chemicals, which are called ‘NUTRIENTS’ (Hales & Lauzon, 2018). If we do not obtain adequate nutrients, our body’s chemical reactions and machinery stop working properly leading to health problems. Us humans obtain our nutrients from the food that we eat, therefore it is essential to be aware of what nutrients we are letting into our bodies.
Nutrients can be non-essential or essential. Non-essential nutrients are chemicals that our body can produce on their own with the help of other chemical reactions (Hales & Lauzon, 2018). On the other hand, essential nutrients are nutrients that our bodies cannot create and therefore MUST be consumed through food.
Overall, there are two main categories of nutrients: macronutrients and micronutrients. Each of these will be discussed in further detail below.
Macronutrients
Macronutrients consist of three types of biochemicals that our bodies use in the greatest amounts: protein, lipids (also known as fat), and carbohydrates (Carreiro et al., 2016). Although macronutrients have numerous roles in the body, the defining characteristic of macronutrients is that they are all used by our bodies for energy. If we did not consume any macronutrients for an extended period, our bodies would not have any energy left and we would starve.
Proteins:
Proteins are complex biochemicals that come in all shapes and sizes. They have an extremely broad array of functions such as repair, growth, and proper body function (Hales & Lauzon, 2018). Proteins can be thought of as Lego structures that are made from 20 unique types of Lego pieces called amino acids. These 20 types of amino acids can be arranged in infinite ways to create proteins. When we eat foods with protein, our digestive systems bread down proteins into their amino acid components so that they can be recycled and used to create new proteins within our bodies.
Although proteins are found in almost all the food we eat, it is found most in meats, beans/legumes, nuts, tofu, dairy, and eggs (Hales & Lauzon, 2018). It is currently recommended that adults obtain about 0.8 grams of protein per kilogram of body weight.
Lipids:
Lipids, also known as fats, are often thought of to be unhealthy; however, this is far from the truth. Lipids play enormous roles in our health such as protection, insulation, energy storage, hormone creation, as well as helping to transport micronutrients (which we will learn about later) around the body (Hales & Lauzon, 2018). Although lipids are vitally important in our health, there are some types of fat to be avoided, specifically saturated fats and trans fats (Skerrett & Willett, 2010). Saturated fats, which are often found as solids at room temperature are found to increase the risk of cardiovascular diseases. Saturated fats are primarily found in food items such as butter, fried foods, and hydrogenated margarine. Trans fats are often found in processed foods such as fast food.
Some common food items that contain the important, healthy fats are fish, nuts, avocado, oils (canola, oil, and other non-tropical oils), olives, etc.
Carbohydrates:
Carbohydrates are chains of compounds that are broken down by our body into the most basic form of sugar, called glucose (Hales & Lauzon, 2018). Glucose is used by our body to create energy and is specifically important for the brain. The body can convert both proteins and lipids into glucose. Conversely, excess glucose can be converted by the body into fat for storage (body fat) and is one of the main culprits for obesity and diabetes (Hall et al., 2016). Although a healthy diet recommends eating carbohydrates, it is vital to obtain them from the correct sources to avoid the negative consequences. We must avoid what are known as simple sugars which are found in table sugar, candies, white breads, pastas, white rice, and flour, etc. The healthier sources of carbohydrates, known as complex carbohydrates, are found in foods such as whole (unprocessed) grains, vegetables, beans, nuts, and seeds.
Micronutrients:
Micronutrients are broadly described as the vitamins and minerals required by the body for optimal health (Skerrett & Willett, 2010). They are not used by the body for energy but help key chemical reactions take place within our bodies. A lack of micronutrients (called a deficiency) will not lead to starvation but will lead to other harmful health consequences. Although supplements can be used, most micronutrients can be obtained from whole natural foods such as fruits and vegetables. It is important to consult with a healthcare professional before using supplements to know what your body requires to function optimally.
Please create a blog post that examines one food item of your choice (ex. Carrot, egg, donut). Comment on a major macronutrient and micronutrient found within this food item. For the micronutrient, discuss a health benefit that the micronutrient provides. Feel free to expand on more health benefits if you so desire.
Additional (optional) material:
Citations:
Carreiro, A. L., Dhillon, J., Gordon, S., Higgins, K. A., Jacobs, A. G., McArthur, B. M., Redan, B. W., Rivera, R. L., Schmidt, L. R., & Mattes, R. D. (2016). The macronutrients, appetite, and energy intake. Annual Review of Nutrition, 36(1), 73-103. https://doi.org/10.1146/annurev-nutr-121415-112624
Hales, D., & Lauzon, L. (2018). An invitation to health, fifth Canadian edition. Toronto, Ontario: Nelson Education Ltd.
Hall, K. D., Chen, K. Y., Guo, J., Lam, Y. Y., Leibel, R. L., Mayer, L. E., Reitman, M. L., Rosenbaum, M., Smith, S. R., Walsh, B. T., & Ravussin, E. (2016). Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. The American Journal of Clinical Nutrition, 104(2), 324-333. https://doi.org/10.3945/ajcn.116.133561
Skerrett, P. J., & Willett, W. C. (2010). Essentials of healthy eating: a guide. Journal of midwifery & women’s health, 55(6), 492–501. https://doi.org/10.1016/j.jmwh.2010.06.019