Daily Requirements of Protein, Carbohydrates, and Fats
The daily requirement for protein, carbohydrates, and fat varies based on age, gender, physical activity, and health goals. Here is an overview:
Protein
Daily Requirement:
Adults: 0.8–1.2 grams per kilogram of body weight.
* For active individuals or athletes: 1.2–2.0 grams per kilogram.
* Typically, protein should account for **10–35% of total calories.
Sources of Protein :
Animal-based: Chicken, turkey, fish, eggs, milk, yogurt, cheese, lean beef.
Plant-based: Lentils, chickpeas, beans, tofu,quinoa, nuts, seeds, and edamame.
2. Carbohydrates:
Daily Requirement:
* The minimum requirement for brain function is 130 grams per day.
* Active individuals may require 225–325 grams/day , depending on energy expenditure.
* Carbohydrates should contribute 45–65% of total calories.
Sources of Carbohydrates:
* Complex Carbs: Whole grains (brown rice, oats, quinoa, barley), starchy vegetables (sweet potatoes, squash, peas), legumes (lentils, beans).
Simple Carbs: Fruits (bananas, apples, oranges), milk, honey (in moderation).
3. Fats :
Daily Requirement:
* Fats should account for 20–35% of total calories, equating to approximately 44–77 grams/day for a 2,000-calorie diet.
* Essential fatty acids (omega-3 and omega-6) are crucial for brain and heart health.
Sources of Fat:
Healthy Fats: Avocados, olive oil, nuts (almonds, walnuts, cashews), seeds (chia, flaxseed, sunflower), fatty fish (salmon, mackerel, sardines).
Saturated Fats: Butter, coconut oil, cheese (limit intake).
Avoid: Trans fats found in processed and fried foods.
Practical Application :
1. Protein: Aim for lean meats or plant-based proteins in every meal.
2. Carbohydrates: Fill half your plate with vegetables, whole grains, and legumes.
3. Fats: Add healthy oils or a handful of nuts to meals.
How Protein, Carbohydrates, and Fats Help the Body
Macro nutrients protein, carbohydrates, and fats are essential for various functions in the body. Each plays a unique role in supporting energy, growth, repair, and overall health. Here’s how they contribute:
Protein
Role in the Body:
- Building and Repair: Proteins are made of amino acids that help build and repair tissues, including muscles, skin, hair, and nails.
- Enzymes and Hormones: Proteins are essential for creating enzymes and hormones that regulate body processes like digestion and metabolism.
- Immune System: Helps produce antibodies, strengthening the immune system to fight infections.
- Energy Source: Can provide energy if carbohydrates and fats are insufficient (secondary role).
Examples: When you work out, protein helps repair muscle fibers, leading to stronger muscles.
Carbohydrates
Role in the Body:
- Primary Energy Source: Carbohydrates are broken down into glucose, which fuels the brain, muscles, and other tissues.
- Brain Function: Glucose is the brain’s main energy source, ensuring cognitive function and focus.
- Muscle Performance: Stored as glycogen in muscles and liver, it provides quick energy during exercise.
- Digestive Health: Fiber (a type of carbohydrate) supports gut health, prevents constipation, and lowers cholesterol.
Examples: Athletes consume carbs to sustain energy for endurance activities like running or cycling.
Fats
Role in the Body:
- Energy Reserve: Fats provide long-term energy storage, especially when carbohydrate reserves are depleted.
- Cell Structure: Essential for building cell membranes and supporting cellular function.
- Nutrient Absorption: Helps absorb fat-soluble vitamins (A, D, E, and K).
- Brain and Hormones: Supports brain health and the production of hormones like estrogen and testosterone.
- Protection and Insulation: Cushions organs and helps maintain body temperature.
Examples: Omega-3 fats in fish improve heart health and brain function, while healthy fats in nuts provide sustained energy.
Reference https://en.wikipedia.org/wiki/Protein
https://en.wikipedia.org/wiki/Carbohydrate
https://en.wikipedia.org/wiki/Fat