MACRO
What are macronutrients?
Energy providing nutrients

Carbohydrates

Protein

Fat
nutrients
What do they DO for me?
Carbohydrates
Fuel the brain
Provides immediate ENERGY
Keep our bodies moving!
Protein
Build& repair muscles
Makes hair & skin
Fights infections
Provides ENERGY
Fat
Provides insulation for the body
Helps store fat-soluble vitamins
Protects heart, kidney, and liver
Provides ENERGY
How much do I NEED?
(Examples based on 1800 calories/day)
Carbohydrates
50% of total calories
About 225 grams CARBOHYDRATES
Protein
25% of total calories
About 113 grams PROTEIN
Fat
25% of total calories
About 50 grams FAT
Total = 1500-1800 calories daily
Carbohydrates = 4 calories per 1 gram
Protein = 4 calories per 1 gram
Fat = 9 calories per 1 gram
Examples of each:
Carbohydrates
Bread, grains, cereals
Potatoes, corn, starchy vegetables
Rice, beans
Fruits, vegetables
Protein
Beef, chicken, pork, lamb, wild game
Fish, scallops, shrimp
Beans, lentils
Eggs, nuts, tofu
Fat
Butter, margarine, lard
Oils (olive, vegetable, peanut, canola, etc)
DAIRY Has All Three!!
Carbohydrates
Protein
Energy
Fat
Time
Fill ½ your plate with vegetables
Aim for ½ cup to 1 cup fruit at each meal
Choose lean meats
Make ½ your grains WHOLE GRAINS
Aim for 1 cup dairy at each meal