There are 3 major types of foods in the world:
These are called micro-nutrients as we have to take them in sizable quantities to maintain healthy body and fitness.
- Carbohydrate: Carbohydrates (often called carbs) are probably the most abundant and widespread organic substances in nature, and they are essential constituents of all living things. They are major source of energy for human and other living beings. Carbohydrate also supply dietary fibers for our body which maintain proper health of the digestive system. Carbohydrate is a bio-molecule consisting of carbon (C), hydrogen (H) and oxygen (O) atoms.
Carbohydrate are found in abundance in – whole grains (rice, wheat, rye, barley, quinoa), starchy vegetables (potatoes, sweet potatoes, corn), whole grain flours, fruits (ripe bananas, figs), and pretty much everything those are processed from grains, veggies and fruits. Bread, cakes, cookies, soft drinks – all contain high amount of carbs. Carbohydrates are the biggest source of energy for human beings.
The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day. The minimum carbohydrate requirement is 130 grams/ day.
- Protein: Proteins are essential nutrients for the human body. In fact our body is made up of protein molecules. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Our body requires protein to build and repair tissues. Protein is also used to make enzymes, hormones, and other body chemicals. In short protein is the building block of our body. Proteins are made of complex molecules called amino acids.
Protein could be found in high quantities in – seafood (fish, crab), meat (white meat and red meat), milk, cheese, yogurt, eggs and beans. Proteins are secondary sources of energy as well.
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
Which means 56 grams per day for man and 46 grams per day for women.
- Fat: Fats help in building body and also provide energy.Fat are essential part of our diet and important for good health. There are 2 kinds of fats : A> Saturated: These fats are usually solid in room temperature. These are found in butter, cream , cheese, beef, pork etc. Eating greater amounts of saturated fat is linked with an increased risk of heart disease and high blood cholesterol levels. B> Unsaturated: These fats help reduce the risk of heart disease and lower cholesterol levels. Omega – 3 fats (found in oily fish), omega-6 fats (found in safflower and soybean oil and nuts) are examples of unsaturated fats. For a man or woman on a 2,000-calorie diet, the target fat-calorie range is 400 to 700 calories. Fat contains nine calories per gram, so divide each number of the fat-calorie range by nine to determine your daily fat grams. For a 2,000-calorie per day diet, the recommended daily fat intake is 44 to 78 grams.
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