Importance of and How to Recieve Necessary Macro Nutrients

Macro Nutrients are the nutrients that your body needs in large amounts. They are what help you grow, metabolize, be energized, and allow your body do its necessary functions

Three types of Macro Nutrients:
1. Carbohydrates - Carbohydrates are the body's main source of energy and can be easily used by the body. They are made of sugar molecules, which can be used by all of the cells in our body's for energy. Carbohydrates also help the central nervous system, muscles, kidneys, and brain to properly function.
          • You need about 45%-65% of your daily calories to come from carbohydrates

          • Carbs provide 4 calories per gram

          •You can find carbohydrates in rice (go for brown rice), potatoes, fruits, pasta (go for whole wheat)

2. Proteins - Proteins are very important for growth espeically during teenage years. They are made up of amino acids which our bodies need for for muscle growth. They also build up your immune system and repair tissues. Proteins make necassary hormones and enzymes for your body. And are an alternative energy source when carbs aren't in abundance.

          • You need about 10%-35% of your daily calories to come from proteins

          • Proteins provide 4 calories per gram

          •A vegetarian can find protein in cheese, milk (go for low or non fat), nuts, beans, tofu and other soy products
3. Fat - Although we link eating fats with gaining weight, some fats are necessary for our bodies. Trans and saturated fats are proven to increase problems with heart health, but unsaturated fat is essential for our bodies and is proven to decrease heart problems. Fats help your body to grow and develop as they should. Fats provide the most concentrated source of energy that your body can get. They also help to absorb vitamins and build cell membranes.

          • You need about 20%-35% of your daily calories to come from fats

          • Fats provide 9 calories per gram

          • You can find healthy unsaturated fats in avocados, nuts, olive oil, and canola oil


Source: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/index.html
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/index.html
http://www.vegetarian-diet.info/fat-vegetarian-diet.htm