How are macronutrients typically measured?

Macronutrients;

Macronutrient namely carbohydrates, fat and proteins are require in larger quantities (many gram) by the human body. Macronutrients (except water) are termed as energy- providing nutrients. Energy being measured in kcal is required for the growth, repair and development of new tissue, transport of nerve impulses and regular life processes.

Fats:

While fats often have a negative connotation, they are an essential part of our diet. They serve as a concentrated source of energy, help in the absorption of vitamins, and protect our organs. The key is to consume healthy fats (mono and polyunsaturated fats) rather than unhealthy ones (trans and saturated fats). On average, about 20% to 35% of your daily caloric intake should come from fats.

Benefits of Fats:

Energy provision: Fats are a concentrated source of energy.

Vitamin absorption: Fats aid in the absorption of fat-soluble vitamins like A, D, E, and K.

Hormone production: Fats are involved in the production of hormones like testosterone and estrogen.

Organ protection: Fats serve as a protective layer around our organs.

It's important to remember that individual nutritional needs can vary widely depending on various factors like age, sex, weight, activity level, and overall health. Always consult a healthcare provider or a registered dietitian for personalized nutritional advice.

Sources of Unsaturated Fats (Good Fats):

Avocados: They are rich in monounsaturated fat, which is heart-healthy fat.

Fish: Fatty fish like salmon, mackerel, sardines, and trout are high in omega-3 fatty acids.

Nuts and Seeds: Almonds, walnuts, flaxseeds, chia seeds, and others contain good amounts of healthy fats.

Olives and Olive Oil: Both are high in monounsaturated fats.

Peanut Butter: This is a good source of unsaturated fats (just be sure to choose varieties without added sugar or oils).

Sources of Saturated Fats:

Red Meat: This includes beef, lamb, and pork.

Dairy Products: Milk, cheese, butter, and cream have a lot of saturated fats.

Poultry: Chicken and turkey can also contain saturated fats, particularly in the skin.

Tropical Oils: Palm oil and coconut oil are high in saturated fats.

Sources of Trans Fats (Bad Fats):

Processed Foods: Many processed foods are high in trans fats. This includes fast food, snack food, fried food, frozen pizza, pies, cookies, margarine, and spreads.

Baked Goods: Many commercially baked goods, like pastries, cookies, doughnuts, muffins, cakes, and pizza dough, contain trans fats.

It's important to note that while the body does need some fat for energy and other functions, not all fats are created equal. Unsaturated fats are generally considered "good" fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play several other beneficial roles. Saturated fats, found in red meat and dairy, are okay in moderation, but should not make up the majority of your fat intake. Trans fats should be avoided as much as possible, as they increase unhealthy LDL cholesterol and reduce healthy HDL cholesterol, increase the risk of heart disease and stroke, and are associated with a higher risk of developing type 2 diabetes.

Carbohydrates are termed as primary fuel our body, while, glucose serves as an exclusive energy source for brain. When excessive, carbohydrates are stored in the liver in form of glycogen.

Carbohydrates deficient diet lead to hypoglycemia which is ''a condition caused by very low level of blood sugar (glycose).''Early clinical marker of hypoglycemia are fatigue, shakiness, anxiety, pale skin, heart palpitations, sweating, hunger, irritability and tingling sensations around the mouth.

With the progression of hypoglycemia, symptoms may involve abnormal behavior, confusion or both including loss of ability to complete routine tasks, visual disturbances coupled with blurred vision, seizures and lack of consciousness.

Carbohydrates deficiency also result in acidosis, which is ''an excessive acidic condition of the body fluids/tissue or a distinctly abnormal condition resulting from the accumulation of acid or depletion of alkaline reserves.'' The acidosis is characterized by fatigue or drowsiness, rapid tiredness, shortness of breath, confusion, headache and sleepiness.

Likewise, ketosis is ''a metabolic state characterized by raised levels of ketone bodies in the body tissue, which is typically a complication of conditions i. e diabetes or occurs as a consequence of prolonged intake of low carbohydrates diet''. Ketones provides additional source of energy for the brain during metabolic stress.

The observable signs of ketosis comprise of bad breath, loss in weight, suppression of appetite, digestive issues, insomnia, short-term fatigue and decreased performance. Lack of non-digestible carbohydrates intake may develop constipation, which is ''an infrequent bowel movement or difficult passage of stool that persists from few to several week or longer.''

The clinical signs of constipation include stomach pain, stomach cramps, bloating, nausea and loss of appetite.

Benefits of Carbohydrates:

Energy supply: Carbohydrates are the body's main source of energy.

Brain function: The brain uses glucose, a type of simple carbohydrate, as its primary fuel source.

Digestive health: Dietary fiber, a type of complex carbohydrate, aids in digestion and helps maintain bowel health.

Here are some examples:

Whole Grains: Foods like brown rice, oatmeal, quinoa, and whole grain bread or pasta are excellent sources of complex carbohydrates.

Fruits: All types of fruits are good sources of carbohydrates. They also provide a lot of fiber, water and various beneficial compounds, making them a very healthy energy source.

Vegetables: All types of vegetables are rich in carbohydrates, especially starchy vegetables like potatoes and corn. Other vegetables like broccoli, spinach, and carrots also contain smaller amounts.

Legumes: This category includes lentils, chickpeas, peas, and various types of beans. They're very high in many nutrients, including carbohydrates.

Nuts and Seeds: These are a great source of carbs, especially for people following a vegetarian or vegan diet. Examples include almonds, walnuts, flaxseeds, chia seeds, and others.

Dairy: Milk and yogurt are high in many nutrients, including carbohydrates. Cheese contains fewer carbohydrates by weight but is also very high in fat.

Sugars and Sweeteners: Foods like honey, table sugar, and high fructose corn syrup are high carbohydrate foods. However, these are simple carbs, meaning they're made up of shorter chains, get digested quickly, and can lead to spikes in blood sugar levels.

Remember, it's important to choose carbohydrate sources that are very nutrient-dense and high in fiber. Whole, unprocessed carbohydrate sources are typically the healthies

proteins;

Proteins are made up of amino acids and are an integral part of cell architecture. They are termed as backup fuel and used in the absence of carbohydrates and fats. During the events of extreme starvation, the muscle(built from proteins) are utilized for the supply of energy .

The condition leads to muscle wasting and is often termed as protein energy malnutrition(PEM) .The clinical signs of PEM are edema (the abnormal accumulation of fluid in certain tissues within the body) in lower extremities, muscle wasting (loss of muscle mass due to weakness and shrinkage), decreased subcutaneous fat, hair and skin depigmentation, thin hairs, flaky dermatosis and liver enlargement. Kwashiorkor is one such form of PEM caused by the lack of proteins in the diet.

Early clinical markers of kwashiorkor include fatigue, lethargy and include growth failure, muscle wasting, edema, decreased immunity and a large protuberant belly appeared. Marasmus is another from of PEM, often attributed to starvation and occurs in young children and babies caused by the low intake of protein and other energy nutrients. Babies, particularly those who are not breast - fed have an increased risk of marasmus. Clinical diarrheas, stomach shrinkage and weight loss.

Benefits of Proteins:

Muscle development: Proteins provide the building blocks (amino acids) for muscle tissue.

Cell repair and creation: Proteins aid in the repair of damaged cells and the creation of new ones.

Hormone regulation: Proteins play a crucial role in the creation and regulation of hormones.

Immune function: Proteins help in the production of antibodies that are necessary for the immune system's function.

There are many different sources of protein, both animal-based and plant-based. Here are some examples:

Animal-Based Protein Sources:

Chicken: Chicken breast is one of the richest sources of protein. It's also lean, meaning it's high in protein but low in fat.

Fish: Fish like salmon, tuna, and mackerel are not only excellent sources of protein, but they also provide healthy omega-3 fatty acids.

Eggs: They are among the healthiest and most nutritious foods on the planet. They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients.

Beef: It's high in protein and also a great source of iron.

Dairy: Milk, cheese, and yogurt are all good sources of protein.

Pork: Lean cuts of pork are high in protein and several other important nutrients.

Plant-Based Protein Sources:

Legumes: This category includes foods like lentils, chickpeas, and beans. They're all great sources of protein.

Nuts and Seeds: Almonds, walnuts, sunflower seeds, chia seeds, and flax seeds are all high in protein.

Quinoa: Unlike many plant-based proteins, quinoa is a complete protein, meaning it contains all nine essential amino acids that your body can't produce itself.

Tofu, Tempeh, and Edamame: They are all derived from soybeans, which are a great source of complete protein.

Seitan: This is a popular protein source for many vegetarians and vegans. It's made from gluten, the main protein in wheat.

How are macronutrients like carbohydrates, proteins, and fats typically measured?