Macros and Micros

Nutrients are components of food that are indispensable to the body's functioning (Sizer, 2014). There are six classes of nutrients: water, fat, protein, carbohydrates, vitamins and minerals. These can be further broken down into macronutrients and micronutrients. Macronutrients are the fats, proteins, and carbohydrates that give our bodies its energy supply. In order to sustain energy in the body, we must consume these macronutrients, which are sometimes frowned upon in contemporary diet plans. 

http://www.jyfit.com/personal-training-blog/nutrition-for-fat-loss-part-21-macronutrients

The truth about fats? Fats are essential to a healthy diet. Dieters are told to stay clear of fats, but what happens when we do that? “If you eliminate fat too much, it can have serious health consequences," said Jennifer Fitzgibbon, a registered oncology dietitian at Stony Brook Hospital Cancer Center in New York. "Mental health deficits like depression and vitamin deficiencies can occur. The vitamins A, D, E and K are fat soluble, meaning the body stores them in fatty tissue and the liver. The intestines need dietary fat to properly absorb these nutrients. These vitamins are also necessary for the health of your skin, bones and cardiovascular system, among other organs and systems (Weisenberger, n.d.).” Some fats, such as omega-3 fats from fish, flaxseeds and walnuts have many health benefits. Other “good fats” include monounsaturated fats found in extra virgin olive oil, olives, avocados, coconut oil, nuts and seeds. When staying away from fats, your best bet is to stay away from the trans fats that are not found in nature but commonly produced industrially from vegetable fats and used in margarine, snack food, packaged baked goods and fried fast food. 

There are also fad diets that steer people away from carbohydrates. However, like fats, carbohydrates serve an essential purpose in our optimal performance in body function and overall health. Carbs are broken down into two kinds: simple and complex (also known as good and bad). Carbs with low glycemic index (55 or less) is considered a good carb—or complex. These carbs digest slowly and keep you fuller for a longer amount of time. High glycemic index carbs, 70 or more, are bad carbs—simple— and will create further cravings and hungry (Weisenberger, n.d.). 

Protein is the least controversial of the macronutrients. Protein is located throughout our entire bodes, including hair and nails. Protein performs double duty as it provides energy and also provides materials that are used in repairing muscles and tissues. The lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death (Weisenberger, n.d.). 

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Vitamins and minerals are called micronutrients because they are needed in smaller amounts than the macronutrients. They also provide the body with no energy.  All vitamins and minerals act as regulators and as regulators they assist in all body processes: digesting food; moving muscles; disposing of wastes; growing new tissues; healing wounds; obtaining energy from carbohydrate, fat, and protein; and participating in every other process necessary to maintain life (Sizer, 2014). Not eating enough vitamins or minerals means you’re not giving your body the fuel it needs to perform mentally or physically. An example would be a ow intake of the mineral iron causes fatigue and weakness (Weisenberger, n.d.).

Last but not least—WATER! Water is the most important nutrient required by our bodies. Water makes up for over half our body’s mass and is constantly lost from the body. Water must constantly be replaced (Sizer, 2014). Our bodies do not create water internally, so all water replacement must come from the foods we eat and drink. 

References

Sizer, F. & Whitney, E. (2014). Nutrition: Concepts and controversies (13th ed.). Mason, OH: Cengage Learning. ISBN: 9781133603184

Weisenberger, J. (n.d.). Macronutrients | Learn About Carbohydrates, Proteins & Fats. Retrieved from http://www.innerbody.com/nutrition/macronutrients